If you are exercising for the first time in years, there are a few problems you may face. First of all, you may not see results for a while. Second, if you are overweight, chances are most exercises you perform may result in knee and ankle pain or injuries.
This means not only you won’t see any results for a while, you are also prone to injuring yourself, and if that happens, you may have to stop your self-improvement journey.
However, there is a way out. There is a way to lose weight and prepare yourself physically & mentally for advanced training. All you have to do is perform this 30-day walk/run program mentioned in this article.
The 30-Day Walk/Run Program will help you lose weight, improve your endurance and help build the habit of exercising consistently.
This program is perfect for :
- Those who have never trained before
- Those who have not trained in a long time
- Those who have gained a lot of weight
- Those who need to develop the habit of exercising daily
- Those who just like walking & running and would love to do just that for weight loss
Things you need to start this program: A water bottle to avoid dehydration, a pair of sports shoes of your choice (Try fivefingers shoes for a change & fun), a stopwatch (You can also use your phone), and a workout buddy (not necessary).
Let’s go through the simple terms used in the 30-Day Walk/Run program:
Simple Terms to Know
Walk: You are walking without putting unnecessary effort to increase your speed (Moving forward with bare minimum effort).
Brisk Walk: You are walking at a fast pace, swinging your arms front to back. Research suggests that a pace of about 100 steps per minute qualifies as brisk walking. So if you are trying to do a brisk walk, try to walk 100 steps per minute.
The average pace for a brisk walk is about 3 miles per hour.
Run: Anything over 6 miles per hour is a run. Running is a moderate-intensity exercise. In a way, you need to exert as much energy as you can in a specific duration of time. You are not trying to conserve energy to move longer as you do in a jog. You are trying to cover as much distance in a specific time.
30-Day Walk/Run Program
This Walk/Run program is doable even if you haven’t trained in a while or if you have never trained before. For those who have trained before, this is going to be a cake walk.
This 30-Day Walk/Run Program is simple enough that you will stick to it and complex enough that it will produce significant results.
All you need to do is walk, brisk walk, and run for a certain duration of time daily. This is going to be fun.
Day 1 – 5
Day 1: 5 Minute Walk + 3 Minute Brisk Walk + 2 Minute Run
Day 2: 5 Minute Walk + 3 Minute Brisk Walk + 2 Minute Run
Day 3: 5 Minute Walk + 3 Minute Brisk Walk + 2 Minute Run
Day 4: 8 Minute Walk + 5 Minute Brisk Walk + 2 Minute Run
Day 5: 8 Minute Walk + 5 Minute Brisk Walk + 2 Minute Run
Day 6 – 10
Day 6: 8 Minute Walk + 5 Minute Brisk Walk + 2 Minute Run
Day 7: 8 Minute Walk + 5 Minute Brisk Walk + 2 Minute Run
Day 8: 10 Minute Walk + 5 Minute Brisk Walk + 2 Minute Run
Day 9: 10 Minute Walk + 6 Minute Brisk Walk + 2 Minute Run
Day 10: 10 Minute Walk + 8 Minute Brisk Walk + 2 Minute Run
Day 11 – 15
Day 11: 10 Minute Walk + 8 Minute Brisk Walk + 2 Minute Run
Day 12: 10 Minute Walk + 8 Minute Brisk Walk + 2 Minute Run
Day 13: 10 Minute Walk + 10 Minute Brisk Walk + 2 Minute Run
Day 14: 10 Minute Walk + 10 Minute Brisk Walk + 3 Minute Run
Day 15: 10 Minute Walk + 10 Minute Brisk Walk + 5 Minute Run
Day 16 – 20
Day 16: 10 Minute Walk + 10 Minute Brisk Walk + 5 Minute Run
Day 17: 10 Minute Walk + 10 Minute Brisk Walk + 5 Minute Run
Day 18: 10 Minute Walk + 10 Minute Brisk Walk + 5 Minute Run
Day 19: 10 Minute Walk + 10 Minute Brisk Walk + 5 Minute Run
Day 20: 10 Minute Walk + 10 Minute Brisk Walk + 6 Minute Run
Day 21 – 25
Day 21: 10 Minute Walk + 10 Minute Brisk Walk + 6 Minute Run
Day 22: 10 Minute Walk + 10 Minute Brisk Walk + 7 Minute Run
Day 23: 10 Minute Walk + 10 Minute Brisk Walk + 7 Minute Run
Day 24: 10 Minute Walk + 10 Minute Brisk Walk + 8 Minute Run
Day 25: 10 Minute Walk + 10 Minute Brisk Walk + 8 Minute Run
Day 26 – 30
Day 26: 10 Minute Walk + 10 Minute Brisk Walk + 8 Minute Run
Day 27: 10 Minute Walk + 10 Minute Brisk Walk + 9 Minute Run
Day 28: 10 Minute Walk + 10 Minute Brisk Walk + 9 Minute Run
Day 29: 10 Minute Walk + 10 Minute Brisk Walk + 10 Minute Run
Day 30: 10 Minute Walk + 10 Minute Brisk Walk + 10 Minute Run
To enhance the effectiveness of the 30-day run/walk program, you need to take care of your diet. Since Weight Loss = 20% Exercise + 80% Diet.
The result of the effort you put in to stay consistent with the 30-Day Walk/Run program depends greatly on your diet. If you take care of your diet, you can have significant results within a month. If you don’t, you may even gain more weight.
Here are a few facts about weight loss:
- To lose weight, you need to burn more calories than you consume.
- Burning calories is hard (a 30-minute run burns only 280-520 calories).
- To burn more calories than you consume, you need to lower the number of calories you consume in a sustainable manner.
- As you make progress and build muscles, you will burn more calories, as resting muscle tissue burns about six kcals/lb./day and your metabolism will be faster (It will be harder for you to gain weight)
Below I have mentioned a few tips you can use to manage your diet so that you can consistently lose weight by managing your diet.
Keep in mind your weight loss journey will get easier with time. As you conquer goals and add more exercises to your routine, your progress will increase significantly.
When I was overweight, I had to think before eating anything and everything, however, once I lost a certain amount of weight and built enough muscles, I rarely had to think before eating anything (I avoided junk food & alcohol nonetheless)
Here are tips you need to keep in mind:
1. Avoid Processed Food, Sugary Beverages, Junk Food, Alcohol, and Smoking
I think you know what this tip is all about. One of the easiest ways to fast-track your progress is by eliminating food choices that negatively affect your health.
The amount of weight you will lose just by avoiding sugary beverages + alcohol + junk food will make you wonder why didn’t you think of it before. There are millions of stories of people quitting alcohol alone and losing 30-40 lbs within a few months without putting in an ounce of effort.
Tip: Quitting alcohol, smoking, and sugary beverages is harder than you think. If you are trying to quit it for a while without progress or if you want to quit it as fast as possible, seek professional help. Quitting them on your own will consume a lot of your time and energy.
2. Consume a Balanced Diet
You don’t need to follow a special diet to lose weight. Just consume a balanced diet.
You can also follow a calorie deficit of 500 calories to lose weight. This way, you may need a little bit of time to lose weight, but the chances of you gaining it back is slim (assuming you keep following the first tip).
Moreover, this much calorie deficit is sustainable. Here’s an ideal weight calculator you can use to find your ideal weight & a macro calculator to find out your macronutrient and calorie needs.
You can use the cronometer app to track your calorie intake, nutrition, biometrics, and more to ensure you reach your daily nutritional goal.
3 Consume Zero Calorie Foods to Suppress Your Appetite
The best way to suppress appetite and meet your daily nutritional intake goal is by consuming zero-calorie foods, as Zero Calorie foods contain very few calories and are full of macronutrients.
Here are a few Zero-Calorie foods you can consume to suppress your appetite:
4. Follow the Ketogenic Diet
If you want to lose weight swiftly, try the ketogenic diet.
For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.
Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.
Here’s an article on How to Start Keto Diet and a 10-Day Keto Diet Meal Plan you can use.
However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.
This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.
30-day run/walk program provides an easy way to start your fitness journey. You will lose weight, avoid injuries, develop discipline, get used to exercising daily, and reap various health benefits.
However, just because this training program is easy doesn’t mean it won’t require any effort. Every day you need to allocate a certain amount of time to train (This is harder then it sounds).
The best and easiest way to complete this training program is by doing it first thing in the morning. Right after you wake up, go out and hit the road and get your daily dose of fitness and then plan other things or do other things.
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