Free weight loss programs

Walking for weight loss is a weight loss exercise that provides an alternative to increase the calorie deficit required to induce weight loss. Walking to lose weight even makes the loss of weight more effective as it targets body fat and preserves lean muscle.

Program 1

• You should start by exercising for 10 minutes, 6 days per week, or 20 minutes, 3 days per week. If you can do 60 minutes then even better.
• Don’t forget to do a warm up walk, after which you increase the pace of it.

Program 2

• Warm up and stretch for 5-10 minutes.
• Power walk for 5 minutes and then slow walk for 2 minutes.
• Repeat for duration of your walk.
• Always complete a warm down before finishing the session.

Program 3

• Warm up and stretch for 5-10 minutes.
• Power walk for 500m after which slow walk for 100m.
• Repeat for the duration of your walk.
• Always complete a warm down before finishing the session.

Program 4

• Warm up and stretch for 5-10 minutes.
• Jog for 50m, walk for 500m.
• Repeat 5 times.
• Always complete a warm down before finishing the session.

Program 5

• Warm up and stretch for 5-10 minutes.
• Walk up 20 steps (not floors), and then complete a 2 minute recovery walk on level ground.
• Repeat 5 times.
• Always complete a warm down before finishing the session.

After exercising, don’t make the mistake that millions around the globe do, that is sit on the couch after sports.Be active! This is the way to prevent your body from getting more fat. Try to find an activity, go shopping, walk in the park, anything that makes you move.You’ll feel the benefits of it in just a few days