THE 21-DAY WALK PROGRAM TO LOSE WEIGHT

Many people believe that hard work is the only way to lose weight, so some athletes find themselves exhausted in gyms in order to lose some weight, while the important thing is to stay active and move throughout the day .

The importance of diet

Exercise is not the only way to lose weight. Dieting plays a key role in this process. About 80 percent of weight loss is mainly based on your diet, and another 20 percent is due to physical activity

Therefore, you must first modify your diet and make changes to it, you must consume foods containing high nutritional value not only free of calories, you will get your energy from proteins, carbohydrates and fats

Carbohydrates provide you with energy in a timely manner and quickly, while fats are slow in that

 If you want to stick to a specific diet, you may find a lot of successful diets online such as Atkins diet system  and ketone system and  others

Commitment is the key to success

 Whatever you do to achieve your goals, you must remain committed to committing yourself to your diet and exercise

 I'll show you a sports program that will not take much of your time and will bring you the results you want

Benefits of Walking

It protects you from diseases and can deal with many health conditions, such as diabetes, blood pressure, and heart disease

Strengthens your muscles and increases bone stiffness

Change and develop from your mood to the best

Increases your stamina and balance

  Accelerates metabolism 

The Program

First week

You keep the pace slow to walk.

Divide the minutes into two sections, section one in the morning and section two in the evening, (optionally not compulsory) .

 First day - start with a 10 minute walk

Day 2 - Walk for 12 minutes

Day 3 --- Walk for 15 minutes

Fourth day ---- walk for 18 minutes

Fifth day ----- Walk for 20 minutes

Day Six ------ Walk for 22 minutes

Day 7 ------- Walk for 25 minutes

Second week :

Change the speed from slow to moderate

Day 8 - Walk for 14 minutes, divide into 2 minutes walk slowly and 10 minutes walk fast and then 2 minutes walk slowly

Day 9 - Walk for 16 minutes at a moderate pace

Day 10 - Walk for 18 minutes, divide into 3 minutes walk slow and 12 minutes walk fast and then 3 minutes walk slowly

Day XI - Walk for 20 minutes at a moderate pace

Day 12 - Walk for 22 minutes, divide into 4 minutes walk slowly and 14 minutes walk fast and then 4 minutes walk slow

Day 13 - Walk for 24 minutes at a moderate pace

Day 14 - Walk for 26 minutes, divide into 5 minutes walk slow and 16 minutes walk fast and then 5 minutes walk slow

Third week :

Increase in speed from moderate to rapid

 Day 15 - Go up and down the stairs for 15 minutes and then walk for 2 minutes at a slow pace

Day 16 - Walk for 25 minutes at a moderate pace

Day 17 - Get up and down the stairs for 17 minutes and then 2 minutes walk at a quick pace

Day 18 - Walk for 27 minutes at a moderate pace

Day 19 - Get up and down the stairs for 17 minutes and then walk for 3 minutes at a slow pace

Day 20 - Walk for 30 minutes at a moderate pace

Day 21 - Walk for 25 minutes at a fast pace then walk 8 minutes at a slow pace