This 3-Week Walking Plan Can Help You Lose A Lot Of Weight!

Have you heard of HIIT workouts? It is apparently one of the most efficient ways to lose extra body weight in a natural and safe way. However, note that the diet is always the crucial factor when you are trying to get in shape and lose weight.

First of all, avoid all kinds of sugars and starches, and you will automatically consume fewer calories, and the body will start feeding off of the stored fat instead of the carbs in order to get the needed energy. Moreover, make sure your meals contain a protein source, a fat source, and low-carb vegetables. Protein will prevent cravings and keep you full longer.

The next best thing to do is to start exercising regularly, be consistent, and the results will be visible very soon.

The following 21-day walking challenge will accelerate your metabolism, help you lose weight, boost blood circulation, improve mood, and lower the risk of weak bones heart disease, diabetes, and high blood pressure.

According to experts, a habit requires 21 days to be formed, so this challenge will help you get in shape and make physical activity a daily routine. You will alternate between the three intensity degrees of walking, easy, which is normal, slow walking, moderate, which is the higher walking pace, and fast walking.

Here is the 3-week walking plan:

Week 1

  • Day 1 – walk for 10 minutes at an easy pace.
  • Day 2 – walk for 12 minutes at an easy pace.
  • Day 3 – walk for 15 minutes at an easy pace.
  • Day 4 – walk for 18 minutes at an easy pace – 9 in the morning and 9 in the evening.
  • Day 5 – walk for 20 minutes (10 in the morning, 10 in the evening) at an easy pace.
  • Day 6 – walk for 22 minutes (11 in the morning, 11 in the evening) at an easy pace.
  • Day 7 – walk for 25 minutes (13 in the morning, 12 in the evening at an easy pace.

Week 2

  • Day 1 – walk for a total of 14 minutes – 2 at an easy pace, 10 at a fast pace and 2 at an easy pace again.
  • Day 2 – walk 16 minutes at a moderate pace.
  • Day 3 – walk for 18 minutes – 3 minutes at an easy pace, 12 minutes at a fast pace and again 3 minutes at an easy pace
  • Day 4 – walk for 20 minutes at a moderate pace.
  • Day 5 – walk for a total of 22 minutes – 4 minutes at an easy pace, 14 minutes at a fast pace and again 4 minutes at an easy pace.
  • Day 6 – walk 24 minutes at a moderate pace.
  • Day 7 – walk 26 minutes – 5 minutes easy pace, 16 minutes fast pace, 5 minutes easy pace.

Week 3 – Elevation

  • Day 1 – walk upstairs for 15 minutes at a moderate to fast pace, then 2 minutes at an easy pace.
  • Day 2 – walk 25 minutes at a moderate pace.
  • Day 3 – walk up and down stairs for 17 minutes at a moderate pace. Add 2 minutes at a fast pace.
  • Day 4 – walk 27 minutes at a moderate pace.
  • Day 5 – walk at a moderate to fast pace up and down stairs for 17 minutes and an additional 3 minutes of fast walking.
  • Day 6 – walk 30 minutes at a moderate pace.
  • Day 7 – walk 25 minutes at a fast pace and 8 minutes at an easy pace.

Here are some additional tips to help you accelerate the weight loss process:

  • Make sure your breakfast is rich in protein, which will help you loser the calorie intake throughout the day
  • Drink plenty of water, but avoid all kinds of sugary drinks and fruit juice
  • Consume foods rich in soluble fiber, that burns belly fat
  • Drink water 30 minutes before meals
  • Caffeine accelerates the metabolism, so enjoy a few cups of tea or coffee daily
  • Make sure your diet is rich in whole, unprocessed foods, which will prevent overeating and improve your overall health
  • Weigh yourself daily to control the weight loss process
  • Eat slowly, which will create a feeling of fullness sooner and stimulate the release of hormones that help the weight loss process
  • Get the needed rest and sleep every night, as poor sleep is one of the main contributors to weight gain