Most people think that they must do intense workouts in order to successfully lose weight. Luckily, this is not the case! All you need to do is make sure your mind is on the right track and be persistent in your exercising.
When it comes fitness, it’s important to have the right mindset and a thorough understanding of what it takes to maintain a healthy lifestyle without relying on a strict program or an intense training style to achieve your goals. Unless you’re training for an ironman, a marathon, or a fitness competition of some sort, focus your mindset on consistency over intensity.
CONSISTENCY IS THE KEY TO SUCCESS
Consistency is the most important thing if you want to achieve sustainable weight loss, to maintain or develop your muscles and general health. And maybe the most important thing is to remember that you should commit for life to some form of exercise! In addition we will present you an exercise plan we think works best and is least time-consuming.
Diet & Exercise Breakdown
In most cases, people focus heavily on their workout regime to lose weight but they forget that exercise is only a fraction of the equation when it comes to weight loss. Take the basic concept of the 80/20 rule, which follows the principle that 80% of weight loss comes from making healthy changes to your diet and the remaining 20% comes from being physically active.
WEEK 1 (Optional: split the minutes between morning and evening)
Day 1 – Start with 10 minutes. Keep an easy and steady pace.
Day 2 – Walk for 12 minutes. Keep an easy and steady pace.
Day 3 – Walk for 15 minutes. Keep an easy and steady pace.
Day 4 – Walk for 18 minutes. It may be easier to split the minutes from this point until the end of the week. Walk 9 minutes in the morning and 9 minutes at night.
Day 5 – Walk for 20 minutes. Keep an easy and steady pace. Walk 10 minutes in the morning and 10 at night.
Day 6 – Walk for 22 minutes. Keep an easy and steady pace. Walk 11 minutes in the morning and 11 at night.
Day 7 – Walk for 25 minutes. Keep an easy and steady pace. Walk 13 minutes in the morning and 12 at night.
WEEK 2 – Increase intensity from easy to moderate
Day 8 – Walk 14 minutes. 2 minutes easy, 10 minutes fast, and 2 minutes easy cool down.
Day 9 – Walk 16 minutes with a moderate pace.
Day 10 – Walk 18 minutes. 3 minutes easy, 12 minutes fast, and 3 minutes easy.
Day 11 – Walk 20 minutes with a moderate pace.
Day 12 – Walk 22 minutes. 4 minutes easy, 14 minutes fast, and 4 minutes easy.
Day 13 – Walk 24 minutes with a moderate pace.
Day 14 – Walk 26 minutes. 5 minutes easy, 16 minutes fast, and 5 minutes easy.
WEEK 3 – Increase elevation
Day 15 – Walk up/down the stairs or a path with increasing elevation for 15 minutes. Cool down with 2 minutes of easy walking at the end.
Day 16 – Walk 25 minutes with a moderate pace.
Day 17 – Walk up/down the stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walk.
Day 18 – Walk 27 minutes with a moderate pace.
Day 19 – Walk up/down the stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of easy walking at the end.
Day 20 – Walk 30 minutes with a moderate pace.
Day 21 – Fast walk for 25 minutes and end with an 8-minute easy walk.