3 min read
FINDING THE RIGHT routine can be hard. You want something that will be engaging and effective, but isn’t so demanding that you struggle to show up. When you add your goals into the mix—especially if you’re committing to a concrete objective like losing weight—picking out the best plan for you can be even harder.
We’re here to make that difficult process easier. You don’t need to commit all of your time (and money) to personal training sessions, heavy duty equipment, or (in some cases) even a gym membership. All you need to do is walk. That’s what you will do in the new 4-Week Walking for Weight Loss Plan, now available for MH MVP Premium members.
The program was designed by MH Advisory Board member David Otey, C.S.C.S. to do more than just get you moving. You’ll improve your cardiovascular health, boost muscle endurance, torch fat, and become the cornerstone of your new, active routine. Whether you’re coming to the plan with lots of exercise experience or you’re brand new to following a program, you’ll be able to slot these 30-minute walking sessions into your schedule to see real changes in your body.
The 3 Types of Training You’ll Use to Get Walking
The 4-Week Walking for Weight Loss Plan uses three different training methods.
Heart Rate Training
During these sessions, you’ll use target heart rate zones to set the intensity and pace of your walks. This will help to personalize your efforts, since other measures like speed will affect people differently depending on a range of factors.
Incline Training
You might’ve heard of walking protocols like 12-3-30, which use treadmills set at different heights to increase the challenge from a flat surface. This can help to strengthen your cardiovascular system and your muscles by ramping up the difficulty.
Distance Training
This is likely closer to what you’d expect from a walking program. For these workouts, you’ll target a specific goal for distance (or steps) covered in a single session, then you’ll go out and do it. This is meant to help increase endurance.
What The 4-Week Walking for Weight Loss Plan Looks Like
YOU’LL USE AN easy-to-download PDF for this plan, which includes all of the introductory information, exercise descriptions and reference images, and an editable table of the program you can use to track your progress. Just pull up the file on your phone, and you’ll be ready to take on your workouts.
Here’s what the table looks like for a typical week:
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What You Need for The 4-Week Walking for Weight Loss Plan
This is an extremely simple program, but there are still some things that you’ll need. For the heart rate and distance sessions, you’ll need a fitness tracker to gauge your progress. Incline training will be easier to control if you are able to access a treadmill with that type of function, even if you do live in a hilly area. You’ll also want to have reliable footwear with all the miles you’ll be accumulating. Don’t underestimate just how punishing all that treading can be on your sneakers. Check out our favorite picks if you need a fresh pair.
The program runs for four weeks. After that, if you’ve put in the work, you should be on the road to results. Ready to take on the challenge? Get access to the plan here.
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