31-day plan to lose weight by walking 20 minutes every day

The best way to in the long term is a balanced and regular exercise, a view shared by doctors, nutritionists and experts.

However, the application of these guidelines can vary considerably depending on the foods we choose to consume on a daily basis and the type of exercise we engage in. One of the methods recommended by Stephanie Mansour, a sports coach, is walking.

The art of walking for weight loss

Walking is a great way to reduce stress, improve circulation, and increase energy levels, as Mansour reveals to Today. If we choose to do it outdoors, the benefits can be multiplied, which is very beneficial for the body. What's more, walking is also an excellent option for those looking to lose weight.

Indeed, “interval training”, which involves alternating periods of light activity with periods of more intense activity, is one of the most recommended methods for losing fat. Nature can also help us overcome various problems such as depression or anxiety. Studies show that outdoor sport improves mood, and simply being in contact with trees or listening to birdsong is very positive for our daily lives.

31-day walking plan for weight loss

Mansour has devised a 31-day plan for those who want to lose weight. This plan divides the 31 days into three categories: training A, lighter for those new to the sport; training B, harder; and finally, several days of rest.

The 31-day plan is structured so that Training A is performed on days 1, 3, 5, 6, 10, 14, 19 and 25; Training B is scheduled for days 8, 11, 13, 15, 18, 21, 22, 23, 26, 27, 29, 30 and 31; and finally, nine rest days are scheduled, which will be days 2, 4, 7, 9, 12, 16, 20, 24 and 28.

Training details A and B

Everyone, from beginners to advanced exercisers, can take part in this weight-loss plan.

For Workout A, the sequence is as follows: 3-minute warm-up at a normal pace, 1 minute of brisk walking followed by 2 minutes of normal walking, then 12 minutes alternating between brisk and normal walking to finish with another three minutes of normal walking to relax the muscles.

Workout B begins with a 3-minute warm-up at a normal pace, followed by 1 minute of brisk walking and 1 minute of normal walking; then 10 minutes of alternating brisk and normal walking; after just 30 seconds of rest, we alternate another 6 minutes of brisk and normal walking, finally three minutes of normal walking to relax the muscles.

Complete with a balanced diet

It's important to note that this exercise plan should be complemented by a healthy, balanced diet. Lasting no more than 20 to 25 minutes, these workouts can be done at any time of day when you have a free moment. The aim is to have a good time in the fresh air, to feel like more, while doing the sport necessary to accomplish our process.

Clearly, doctors, nutritionists and food experts all agree that the best way to lose weight in the long term is to combine a balanced diet with regular exercise. However, there are many ways to implement these guidelines, both in terms of the foods we eat every day and the type of exercise we do.

3.8/5 - (13 votes)