Lose Weight With These Stomach Exercises & 21 Day Walking Plan

Lose Weight With These Stomach Exercises & 21 Day Walking Plan


lose weight with these stomach exercises
and walking plan in a day and age where most of us remain sedentary and inactive
simply by moving more and going for walks as opposed to an elevator or
escalator can drastically increase one’s metabolism and burn many more calories
while most people in the Western world try to lose some body fat and gain some
muscle most of us don’t really stick to our plans an app called better me came
up with a fantastic yet simple guide to help one shed the pounds while
calculating caloric intake and macronutrients can be difficult and
tedious at first this plan can help you lose weight all the while eating
approximately the same foods the plan is divided into three categories
easy moderate and hard now keep watching for a simple 20 minute a day walking
plan suitable for most all beginners before we begin this video don’t forget
to subscribe to our channel for more daily tips like this and turn on
notifications so you never miss our new videos week 1 for the first week devote
5 minutes in the morning and at night to walking keep the pace at moderate to
easy meaning that you can still have a conversation while walking but at a
moderate pace you might be huffing and puffing just slightly as the days go by
increase the time that you walk by 2 minutes so on day 2 it’s 7 minutes each
at the beginning and the end of the day at day 3 it’s 9 minutes each at the
beginning and end of the day so by the end of week 1 you should be walking
around 17 to 20 minutes once at the beginning and once at the end of the day
are you interested in learning about some other exercises that can help you
lose weight that don’t involve walking well keep watching until the end because
after we fill you in on the 21 day walking plan that can help you lose
weight will tell you about some belly and stomach blasting exercises that you
can do sitting down week two by the time week two comes
along that’s when hit or high-intensity interval training comes into play by
mixing up the pace that we walk at it increases our metabolism and also causes
more of a calorie burning effect since our body has to adjust to the different
speeds so in week two the first day is two minutes of easy walking followed by
ten minutes of fast walking we’re talking while walking becomes difficult
and two minutes easy again day two of week two is 20 minutes of moderate
walking at any time in the day day three is five minutes of easy walking followed
by 12 minutes of fast walking and then five minutes of easy walking again day
four involves 20 minutes of moderate walking at any time in the day that is
most convenient day five is 20 minutes of moderate walking again and day six is
five minutes of easy eighteen minutes of fast and then five minutes of easy again
week three week three is where a strength component is added by the time
week one is finished you can start doing these walking exercises at any time in
the day on the first day of week three walk up and down a set of stairs for 10
minutes and then two minutes of easy pace walking day two is 20 minutes of
moderate walking day three of week three is 12 minutes up a staircase followed by
two minutes of fast paced walking day four is 25 minutes of moderate walking
and two sets of twelve body squats day five is 20 minutes on the stairs and
three minutes of easy pace walking day six is 25 minutes of moderate walking
and on the last day and final day is 20 minutes of fast paced walking followed
by three minutes of easy walking sticking to this three-week regimen will
not only increase one’s cardiovascular activity but help one shed some body fat
increase their metabolism burn some more calories and overall just be more
healthy please note that just because the 21 day
walking plan has been completed does not mean you should stop walking cold turkey
while it does not have to be as arduous and as strict as the walking plan some
form of cardiovascular activity is still recommended now here are some bonus
exercises you can do sitting down if you work in an office or just don’t have
time to go for walks every day these exercises will be perfect for you
working in an office has its benefits a nice view a comfortable chair and no
strain on the legs but despite those benefits sitting down for most of the
day has its health risks your body is built to be moving throughout the day in
fact Harvard Medical School examined 47 studies that examined the effects of
sitting and they found that people who spent most of the day sitting down had a
greater chance of dying from all causes these effects increased even more for
those who also did not exercise in addition a 2016 study published in the
American Journal of Preventive Medicine estimated that prolonged sitting is
linked to 430,000 all caused deaths in over fifty four countries you don’t have
to be a part of the statistics there are various types of belly and stomach
exercises that you can do in your chair according to daily health post and here
they are knee pull-ups the daily health post states that this exercise is great
for your core and lower abs which will help fight stomach fat to perform this
exercise you need to start by sitting tall in your chair and placing your feet
on the ground at hips width apart keeping your back straight lift your
right knee towards your chest then bring your arms towards your shin this will
give you a larger stretch with your lower abs double knee lift this exercise
will also work out your abdominal muscles start by sitting in your chair
with both knees touching if you can place your arms and hands on the arm
rests of the chair if the chair does not have arm rests hold the seat of your
chair while keeping your back straight lift both knees to your chest then lower
your feet to the ground but ensure that they do not touch
oblique pull-ups this is a modified double knee lift exercise according to
daily health post just like the double knee lift begin in sitting position with
your hands and arms on your arm rests if you can begin to lean to one side of the
chair so part of your buttocks is off of the chair while lifting both knees to
your chest repeat this with the other side of your buttocks floor reaches this
exercise will help you reduce fat in your hips and sides it is relatively
simple to perform start by sitting tall in your chair and place your feet on the
ground straighten your arms out at shoulder height then begin to twist your
torso and lean forward to touch your left toes with your right fingers always
make sure that your arms remain still while doing this do the exact same
motion with your other arm pull up this is one of the most beneficial exercises
you can do in your chair it will work your core back shoulders and arms says
daily health post not to mention it will help your waistline get thinner as well
to do this exercise you’ll need a chair that does not have any wheels on it once
you have that chair place it against the wall for stability put your arms on the
arm rests and push yourself up off the chair and use your abs to lift your
knees hold this position for as long as you can and begin to slowly come back
down so there you have it just because you
sit in a chair all day doesn’t mean that you cannot exercise with your body the
more you sit in your chair the greater chances of you putting on weight these
belly and stomach exercises along with a proper healthy diet will help prevent
your health from suffering at the hands of your chair what are some exercises
that you do to help lose weight and do you have any other health tips or tricks
that you use to lose weight let us know in the comments section below
enjoyed this video hit the like button and share with your friends also
subscribe to our channel for more videos like this thanks for watching

Daniel Yohans

8 thoughts on “Lose Weight With These Stomach Exercises & 21 Day Walking Plan

  1. Bestie says:

    What are some exercises you do to help you lose weight? And do you have any other health tips and tricks that you use to lose weight? Let us know in the comments section below! If you enjoyed this video, please give it a like and share it with your friends! 😊

  2. Krishan kumar Singh says:

    I will try to get started! Yo PK! 😉

  3. Theresa Hager says:

    Great exercises for me to get going on. Need to build my core for my back. Thank you for these.

  4. ebonii harisu says:

    Thank you bestie ❤
    I'm usually on my feet most the time. This video came out just in time

  5. Debbie Ann says:

    Funny, you say walking but you show people jogging.

  6. Damremont18 says:

    No,no,no. Walking does not help you lose weight. Walking is great. It keeps you healthy and you could lose some weight if you walk several miles daily every day vigorously. Weight loss is all in the diet. You can walk to the Moon and back and not lose weight if you're eating junk and consuming 2 litres of soda a day. Diet, not dieting, is the bottom line. Change your diet, change your life.

  7. Evan Hanna says:

    What’s if there no stairs to use for week 3. What can it be replaced with?

  8. Carla Hubbs says:

    This is very motivating one thing I like to do I walk with the walk fit tape it with the walkman along with walking music that helps me out a lot

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