Contrary to what many people believe today, you don’t have to push yourself to the limit at the gym to lose weight and stay healthy! In fact, those who do so are more likely to experience burnout or injury because their routines are unsustainable.
Many models and health professionals recommend the 80/20 diet for maintaining a lean physique. This approach suggests that 80% of your calories should come from whole foods like fruits, vegetables, whole grains, and legumes, while the remaining 20% allows for occasional indulgences. The diet is sustainable because it’s flexible and helps avoid the cycle of restriction and bingeing.
Walking can help maintain a healthy weight, prevent conditions like diabetes, enhance the immune system and balance, strengthen muscles and bones, and improve mood, among other benefits.
Here is our 21-day walking challenge for you! For reference, here is what different speeds mean:
Easy means a leisurely stroll.
Moderate means your speed has increased to get you sweating, but you can still easily hold a conversation.
Hard means it is difficult to have a conversation because your breathing is significantly heavier.
WEEK 1
You have the choice of splitting up these exercises between the morning and night:
Day 1- Walk for 10 minutes at an easy and steady pace.
Day 2- Walk for 12 minutes at an easy and steady pace.
Day 3- Walk for 15 minutes at an easy and steady pace.
Day 4- Walk for 18 minutes at an easy and steady pace (here is where you may want to split the exercise between morning and night).
Day 5- Walk for 20 minutes at an easy and steady pace.
Day 6- Walk for 22 minutes at an easy and steady pace.
Day 7- Walk for 25 minutes at an easy and steady pace.
WEEK 2
Increase the intensity from easy to moderate:
Day 8- Walk for 14 minutes. 2 minutes each at an easy pace for a warm-up and cool-down.
Day 9- Walk for 16 minutes at a moderate pace.
Day 10- Walk for 18 minutes. 3 minutes each at an easy pace for a warm-up and cool-down.
Day 11- Walk for 20 minutes at a moderate pace.
Day 12- Walk for 22 minutes. 4 minutes each at an easy pace for a warm-up and cool-down.
Day 13- Walk for 24 minutes at a moderate pace.
Day 14- Walk for 26 minutes. 5 minutes each at an easy pace for a warm-up and cool-down.
WEEK 3
Increase the elevation of your ground:
Day 15- Walk up and down stairs for 15 minutes with a 2-minute cool-down.
Day 16- Walk for 25 minutes at a moderate pace.
Day 17- Walk up and down stairs for 17 minutes with a 2-minute fast walk.
Day 18- Walk for 27 minutes at a moderate pace.
Day 19- Walk up and down stairs for 17 minutes with a 3-minute cool-down.
Day 20- Walk for 30 minutes at a moderate pace.
Day 21- Fast walk for 25 minutes then easy walk for 8-minutes.
