I Lost Weight By Walking Every Day | A 28 Day Program to Help You Lose Up To 10 Pounds!

how to lose weight by walking 28 day plan to lose 10 pounds

Do you find yourself looking into the mirror wishing you could shed a few extra pounds? Being a little overweight is nothing to be ashamed of. In my opinion, it is simply a symptom of modern life. And our sedentary lifestyle is a big contributor to this dilemma. In this post, I want to show you how you can loss extra weight through walking!

Whether you want to lose an extra few pounds, or you are extremely overweight, it is important to start slow. This journey you are about to embark will be a lifelong battle. Before we run off and join a gym, lets first prime our body and mind to the new lifestyle we will adapt. And the best way to do so is to optimize something we already do— walking. Here is how I lost weight by walking every day.

My goal here is to produce a nice foundation for your weight lose journey. In the first step, we will be gradually increasing our physical activity. We will deal with the other, more complicated stuff later.

Step 1: Start walking!


Week 1

During the first week, I would like you to make time for two walking sessions per day. It is optimal if you complete these sessions during a time when you are normally seated. If you drive to work, arrive a few minutes early and walk around to block. If you already walk to work, walk a few extra blocks! And try to keep a journal of your progress.

Day 1

  • devote 5 mins to walking in the morning and in the evening.

Day 2

  • devote 6 mins to walking in the morning and in the evening.

Day 3

  • devote 7 mins to walking in the morning and in the evening.

Day 4

  • devote 8 mins to walking in the morning and in the evening.

Day 5

  • devote 9 mins to walking in the morning and in the evening.

Day 6

  • devote 10 mins to walking in the morning and in the evening.

Day 7

  • devote 10 mins to walking in the morning and in the evening.

Week 2

Now we not to implement pace. A moderate pace is what you normally walk at and a fast pace is the fasted you can walk before running.

Day 8

  • 3 mins at moderate pace, 5 mins at fast pace, 3 mins moderate pace. Twice a day.

Day 9

  • 15 mins moderate pace. Once a day

Day 10

  • mins moderate pace, 10 mins fast pace, 3 mins moderate pace. Twice a day.

Day 11

  • 17 mins moderate pace. Once a day

Day 12

  • 2 mins moderate pace, 12  mins fast pace, 2 mins moderate pace. Twice a day.

Day 13

  • 20 mins moderate pace. Once a day.

Day 14

  • 2 mins moderate pace, 15 mins fast pace, 2 mins moderate pace. Twice a day.

Week 3

Now we want to start developing a little strength. The routine will be similar to  last weeks with the addition on a third session involving walking up and down a flight of stair

Day 14

  • 2 mins moderate pace, 15 mins fast pace, 2 mins moderate pace. Twice a day
  • Walk up and down a flight of stairs, at moderate pace for 5 mins.

Day 15

  • 20 mins moderate pace. Once a day.

Day 17

  • 2 mins moderate pace, 17 mins fast pace, 2 mins moderate pace. Twice a day
  • walk up and down a flight of stairs, at moderate pace for 7 mins.

Day 18

  • 20 mins moderate pace. Once a day.

Day 19

  • 2 mins moderate pace, 19 mins fast pace, 2 mins moderate pace. Twice a day
  • walk up and down a flight of stairs, at fast moderate pace for 2 mins, then at fast pace for 5 mins. One a day.

Day 20 – 20 mins moderate pace. Once a day.

Day 21

  • 2 mins moderate pace, 19 mins fast pace, 2 mins moderate pace. Twice a day
  • walk up and down a flight of stairs, at fast pace for 7 mins. Once a day.

Week 4

If you make it this fare, congratulations! For the last week, I want to you repeat exactly what you did last week, but with a set a squats after each stair workout.

Day 22

  • 2 mins moderate pace, 15 mins fast pace, 2 mins moderate pace. Twice a day
  • Walk up and down a flight of stairs, at moderate pace for 5 mins. After, complete 2 sets of squats. 15 reps each set.

Day 23

  • 20 mins moderate pace. Once a day.

Day 24

  • 2 mins moderate pace, 17 mins fast pace, 2 mins moderate pace. Twice a day
  • walk up and down a flight of stairs, at moderate pace for 7 mins. After, complete 2 sets of squats. 17 reps each set.

Day 25

  • 20 mins moderate pace. Once a day.

Day 26

  • 2 mins moderate pace, 19 mins fast pace, 2 mins moderate pace. Twice a day
  • walk up and down a flight of stairs, at fast moderate pace for 2 mins, then at fast pace for 5 mins. One a day. After, complete 2 sets of squats. 19 reps each set.

Day 27

  • 20 mins moderate pace. Once a day.

Day 28

  • 2 mins moderate pace, 19 mins fast pace, 2 mins moderate pace. Twice a day
  • walk up and down a flight of stairs, at fast pace for 7 mins. Once a day. After, complete 2 sets of squats. 21 reps each set.

Check out our other posts!

 

Adam

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