If you ask people what burn fat best, they will surely answer HIIT workouts or constant exercise. However, you can lose weight in other ways as well. When it comes to weight loss and fitness, you should keep in mind that a combination of exercise and a healthy lifestyle is far more effective than a strict diet or intense training. Unless you’re a professional athlete, you should always focus on consistency over intensity.
Exercise and Diet Breakdown
Exercise is only one part of the weight loss equation. Think of it as the 80/20 rule – 80% of your weight loss goals should be focused on your diet while the other 20% are reserved for exercise. As our diet is the main weight loss factor, you should make some changes to it. Start eating healthy and balance your carbs, fats, proteins, vitamin and mineral intake in order to keep everything functioning properly. Carbs are the quickest way of energy supply while fats are the slowest.
If you’re looking for a diet plan that can help, you can choose from a wide range of diets including the keto, vegan, vegetarian or the Atkinson’s diet. The keto diet is especially popular nowadays and will help you lose weight without making you starve. Here’s a video which details it:
Of course, changing your diet may be difficult, so do your own research before starting one.
Consistency Is Key For Losing Weight
After changing your diet, it’s time to focus on your physical activity. Exercise is not easy – you should stay focused on your goals and be disciplined in order to succeed. More importantly, exercise requires consistency for real results. It is an integral part of the weight loss process and a lifestyle choice that will help you in different ways in the long run.
The first thing you need to understand is that the extreme workouts many gyms offer aren’t the only way of shedding pounds. The go-hard-or-go-home gym mentality can often have negative effects on both your physical and mental health. Instead of going hard, choose consistency as your goal if you want to lose weight. Yes, doing more of one exercise may sound great, but you should be more concerned with its efficiency in the long run in order to lose weight in a healthy manner.
If you feel that you’re capable of HIIT every day, feel free to follow it. However, the majority of people aren’t and should look for a steadier exercise routine that will help them lose weight over time. The best way to commit for life to some form of exercise is to find a favorite physical activity and stick to it in the long run, gradually increasing its duration and intensity.
Below you can see a simple 21-day walking plan that will activate your metabolism and is the first step towards your weight loss goals. Don’t stop it after 3 weeks – in fact, you should follow it for a lifetime.
The Health Benefits Of Walking
Before going right to the plan, let’s talk about the benefits of walking first. Although most people consider walking insignificant for losing weight, it can actually help you shed some pounds while also strengthening your joints, muscles and bones. Walking will also improve your mood and boost your blood circulation while reducing the risk of health problems such as diabetes, heart disease and high blood pressure.
According to experts, it takes 21 days to form a habit – this is why this plan lasts for 3 weeks. This is the minimum number – for some people, the process of forming a habit may take more time. If it’s not a habit after 3 weeks, don’t be discouraged. Just keep doing it and it will eventually jell into place.
The 21-day Walking Plan
There are 3 degrees of intensity when walking:
Easy – just like a stroll
Moderate – a higher pace of walking
Fast – the most intense degree of walking, when you shouldn’t be able to talk
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.
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 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 up stairs 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 of fast pace as well.
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 half an hour at a moderate pace.
Day 7 – walk 25 minutes at a fast pace and 8 minutes at an easy pace.