This is the 31-day plan to lose weight by walking 20 minutes.
A personal trainer designs a plan that divides the 31 days of the month into three different options: moderate training, more intense training, or rest
Doctors, nutritionists, and food experts agree that the best way to lose weight in the long term is through a balanced diet and regular exercise.
However, there are many ways to carry out these indications both when thinking about what foods we eat every day and when deciding what sport we do.
Personal trainer Stephanie Mansour also agrees. But beyond the personalized programs that she prepares for each of her clients, there is something that she recommends equally to all of them: go for a walk.
She even acknowledges that she regularly goes out for a walk herself, in some cases quietly to free her mind from her and, in others, at a good pace to “improve my cardiovascular health.”
Walking or running: what is the best for losing weight?
Mansour acknowledges Today that this is one of the benefits of going for a walk, but not the only one: “Walking is excellent for reducing stress, improving circulation and mobility, and increasing energy levels.”
And if we decide to do it outdoors, the advantages of this sport can be multiplied, being very beneficial for the body.
It is proven that contact with nature helps to overcome different mental health problems such as depression or anxiety.
Different studies have revealed that outdoor sport improves mood and the simple fact of being in contact with trees or listening to the sound of birds is very positive for people’s daily lives.
The personal trainer has divided the 31 days of the month into days of light, moderate, and rest training
But, in addition, walking is also a great option for those who are trying to lose weight since interval training is one of the most indicated to lose fat.
Interval walking means doing alternating periods of light activity with others of more intense activity and it is precisely what Stephanie Mansour has prepared for this fall.
The personal trainer has designed a 31-day plan for those who want to lose weight.
This is a training that divides those 31 days into three categories: some days training A will be done, lighter and aimed at those who are new to this sport; other days training B will be carried out, something harder; and, in addition, several days of rest are established.
The 31 days of this plan are divided as follows: training A will be done on days 1, 3, 5, 6, 10, 14, 19, and 25; training B is reserved for days 8, 11, 13, 15, 18, 21, 22, 23, 26, 27, 29, 30 and 31; and, finally, nine days of rest are established, which will be days 2, 4, 7, 9, 12, 16, 20, 24 and 28. But, what must be done each day?
The 31-day plan
Although training A is more aimed at beginners since training B reduces recovery times, anyone who sets out to do it can carry out this plan aimed at losing weight.
Of course, you have to know what we are talking about at all times: when it comes to walking slowly, it is what refers to walking at a normal pace, while fast walking means that you have to walk as if you were in a hurry. get to somewhere.
Neither running nor walking: standing is what will help you lose weight
Training A. On the days that we have to do this type of training, we will follow this script: 3-minute warm-up at a normal pace; 1 minute of brisk walking followed by 2 minutes of normal walking; then, we will alternate 12 minutes of brisk and normal walking to finish with another three minutes of normal walking to relax the muscles.
Training B. These days you have to start with 3 minutes of warm-up at a normal pace, followed by 1 minute of brisk walking and another of normal walking; then 10 minutes of brisk and normal walking alternate one by one, but after resting only 30 seconds, another six minutes alternate in which 1 minute of brisk walk and only 30 seconds of the normal walk are alternated; finally three minutes of normal walking to relax the muscles.
With brisk walking, you have to move at a good pace, but without running; that is, it is difficult for us to speak at the same pace
The two workouts do not last more than 20 or 25 minutes, so anyone could do them at any time of the day when they have a free slot.
The aim is to have a good time outdoors to feel like more and, at the same time, do the necessary sport to carry out our weight loss process, which will have to be completed with a healthy and balanced diet.