31 day weight loss program
Walking is one of the best regimes. we should lose sight of in the long run even, if remembering that physical activity,should always, be associated with a balanced diet. American personal trainer, Stephanie Mansour, recommends, you follow a specific 31 day program, that allows you to lose weight while walking.
Those who need to lose weight, are generally advised to contact a nutritionist, to put in place the correct diet, that suits their needs, in the same way as is suggested, to do regular physical activity but which type, Is there something that works for everyone? Yes, without a doubt, Walk.
Lose weight by walking
Other than dedicated programs, walking is a great way to improve health, aid in weight loss, and last but not least, clear your mind.
So convinced is Stephanie Mansour, health and fitness expert, certified personal trainer, and yoga, and Pilates instructor, who today reminded some of the advantages of walking:
"Walking is excellent for reducing stress, improving circulation and movement, and increasing energy levels."
Plus, if we decide to take a gentle hike in nature, the benefits are multiplied. In fact, several studies, have revealed that outdoor exercise, improves moods, and that just rubbing against, trees or listening to bird sounds helps people a lot.
Stephanie Mansour, also recommends a 31 day program, which she creates, consisting of light or moderate training days as well as rest.
It is designed as a system, not only for losing weight, and staying in shape, but also for improving mental health after quarantine.
let's see how the 31-day schedule works for losing weight by walking
1- The 31 day plan
The 31 day plan, includes the use of "interval training", which is a particularly suitable ,regimen for losing weight by shedding fat.
It involves walking in intervals, that is, alternating periods of light activity, with others who have more intense activity. During the 31 days of the program, the training is divided into:
- A, lighter experiment
- Exercise B, more difficult
- Rest days
The 31 days of this plan are broken down as follows:
Exercise A: Practice on Days 1, 3, 5, 6, 10, 14, 19 and 25.
Exercise B: On days 8, 11, 13, 15, 18, 21, 22, 23, 26, 27, 29, 30 and 31.
Rest on days 2, 4, 7, 9, 12, 16, 20, 24 and 28.
But now let's see what the different exercises consist of
Exercise A
On the days that Training A is scheduled, we will have to follow this pattern:
- 3 minutes of warm-up at a normal pace.
- One minute brisk walk.
- Two minutes of normal walking.
- Allow for a brisk and natural 12-minute walk.
- 3 minutes of regular walking to relax the muscles.
Exercise B
On the days when B training is practiced, the scheme to follow is:
- 3 minutes of warm-up at a normal pace.
- One minute brisk walk.
- 1 minute of normal walking.
- 10 minutes of alternating normal and brisk walking.
- One minute brisk walk.
- 30 seconds of normal walking.
- 6 minutes alternating, between 1 minute of brisk walking, and 30 seconds of normal walking.
- 3 minutes of regular walking, to relax the muscles.
The exercises do not last more than 20-25 minutes, so anyone can do them any time, of the day when you have half an hour free, (it is important, however, to bring a training plan to follow with you).
More ambitious people, can repeat the sequence a second time, before lowering their heart rate with one final, leisurely round.
During your rest days, you can still walk freely, do some stretches, or any other exercise. The personal trainer explained, that "rest" days are simply introduced, for those who want to start slowly, and increase their stamina.
Other suggestions
During exercise, you should inhale through the nose, and exhale through the mouth, as recommended, in any other cardio exercise, but also, pull the navel toward, the spine to engage the heart(an area of the body that includes the abdominal muscles, spinal muscles, pelvis, buttocks, and more).
Also pay attention to the posture, the shoulders, should be very straight,, not to bend forward while walking.
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