This beginner-friendly workout, designed by Galina Denzel, a certified personal trainer and the coauthor of Eat Well, Move Well, Live Well, offers a challenge for each week. In 21 days, you'll lose weight, rev your energy, and build lean muscle. Follow the plan and use these keys to guide your workout.
• Easy: Should feel like a stroll
• Moderate: Pace increases, but you can still hold a conversation
• Brisk: Talking should be tough
Week 1: Increase Your Time
Split up your walk into two parts—one in the morning and one at night (or other time slots that work for you). Walk at an easy-to-moderate pace for all.
Week 2: Change Your Pace
Varying the speed and intensity of your walk is an easy— and effective—way to burn more fat and calories. This week, focus on using your arms (keep elbows at sides as you swing back and forth) to propel you during the brisk portions.
Week 3: Add Strength
You don't need equipment or weights to strength-train. Using your body as resistance, finding stairs and walking at an incline will help you work a whole new set of muscles in your body.
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