Everyone knows the benefits of regular physical activity. Nowadays, people are obsessed with training programs such as HIIT because they believe they bring the best results. When it comes to losing weight, though, it takes more than simple exercise. If you want to lose weight, you need to live a healthy lifestyle rather than rely solely on rigorous training regimes. Unless you’re an athlete, your focus should be on consistency instead of intensity.
Consistency is Key!
Exercise is hard to maintain – it requires a lot of work and dedication which provides results in the long run. If you think that HIIT programs will provide results in just a few days, you’re wrong. Exercise is a key part of any weight loss program but works best when you’re also leading a healthy life.
Before you start, though, you need to understand that high-intensity exercises are not really suitable for losing weight. The “Go hard or go home” mentality may work for bodybuilders, but you’re looking to lose weight in the long run, not build your muscles up for a show. Consistency is key when it comes to weight loss, meaning you need to commit to a healthy and active lifestyle. And, yes, this includes your diet and more physical activity in general.
Can I Lose Weight with Walking?
Yes, you can! Don’t believe everyone who says otherwise! As we said, consistency is key for losing weight. You need to start being more physically active, and walking is the first step. It’s not just about the weight loss benefits. Walking can improve your mood, strengthen your muscles bit by bit, prevent a variety of conditions including diabetes and of course, help maintain your weight. You just need to make it into a habit, although that will be hard in the beginning.
According to experts, it takes 21 days to form a habit. This is a minimum average period – it will take more for it to stick. However, once walking becomes your habit and you start seeing the results, your morale should go up.
Here’s a simple 21-day walking plan that will put you on the road to weight loss:
- 10 minutes at a steady pace.
- 12 minutes at a steady pace.
- 15 minutes at a steady pace.
- 18 minutes at a steady pace – you can divide it into two walks per 9 minutes.
- 20 minutes at a steady pace.
- 22 minutes at a steady pace (2 walks per 11 minutes)
- 25 minutes at a steady pace (13 minutes in the morning + 12 in the evening).
- 14 minutes – 2 minutes at a steady pace, 10 minutes fast walking, and 2 minutes at a steady pace.
- 16 minutes at a moderate pace.
- 18 minutes – 3 minutes easy pace, 12 minutes fast pace, 3 minutes easy pace.
- 20 minutes at a moderate pace.
- 22 minutes – 4 minutes easy, 14 minutes fast pace, 4 minutes easy pace.
- 24 minutes at a moderate pace.
- 26 minutes – 5 minutes easy, 16 minutes fast pace, 5 minutes easy pace.
- Walk up and down a set of stairs at a moderate pace for 15 minutes.
- 25 minutes at a moderate pace.
- Up and down the stairs for 17 minutes at a moderate pace.
- 27 minutes at a moderate pace.
- Up and down the stairs for 17 minutes at a moderate pace. Add 2-3 minutes of easy walking pace in the end.
- Half an hour of walking at a moderate pace.
- 25 minutes fast pace, 8 minutes easy pace.
This is all you need to turn walking into a habit. It will be challenging in the beginning, but you can do it. Once you start seeing the results, everything will feel much better.