This is Murderer of Obesity! With only a Tablespoon Per Day, You Will Go Down 30 Pounds and Lose Weight in One Month

According to so many researches done by health experts, the best way to lose weight is to speed your metabolism. At this point, what you need to know is that there are many natural foods that can help in boosting your metabolism. But, in case you want to achieve this, you will need to pay attention to the spices that you consume. The diet that follows is known as the MURDERER OF OBESITY!

During the process of weight loss, hunger will not be unusual and uncommon feeling. In order to avoid specific diets with lowering the calories intake that produce the hunger feeling, you will need to combine specific herbs and add them in the foods you prepare. While consuming these herbs, you will speed up your metabolism and this will help you burn the fat and eliminate obesity.

The following are the most popular known spices and herbs that we consume daily which are proven to boost your metabolism:

  • · cinnamon,
  • · cayenne,
  • · cumin,
  • · ginger,
  • · garlic,
  • · black pepper,
  • · dandelions,
  • · cardamom.

This has also be proven by a study that was conducted by some scientists from the Medical Sciences University of Iran. For the purpose of this study research, the participants were divided into two groups and each of them was consisted of 44 women. All of the women had problems with their weight.

For the next 90 days, the women from the both groups were eating healthy food and they consumed less then 1000 calories per day, but there was one difference

in their diet, and that is the spices. The first of the groups consumed three grams of powdered cumin every day and usually they mixed the cumin with 140 grams of yogurt, while the second group on the other hand consumed the same amount of yogurt but without the cumin.

Moreover, the first group eliminated obesity and burned more fat than the second group of women. The women in group A lost 14.64% fat, while the women in group B have only lost 4.91% fat.

As the spice called cumin is known for being rich in Phytosterol, this fact explained the results for the group of women in the group A and the group B. As the spice cumin is known to be rich in Phytosterol, it has the ability of preventing retention of cholesterol build up in your body.

This is Murderer of Obesity! With only a Tablespoon Per Day, You Will Go Down 30 Pounds and Lose Weight in One Month #health #beauty #loss #pound

WE SHOCKED THE DOCTORS: JUST BOIL THESE 2 INGREDIENTS AND YOU WILL QUICKLY LOSE ALL OF YOUR BODY FAT!

Many people all around the world, especially women, are dreaming of losing weight and getting their ideal weight quickly, easy and effortlessly. However in most of the cases this can be really tricky and difficult.

On the other hand, you need to know that there are several ingredients that can speed up the weight loss process and in addition will help you burn more calories without making any big sacrifice.

Now let us ask you one question: Have you ever tried using cinnamon and honey in the weight loss process? If not, then you need to know that you have been missing much. Namely, with a proper diet, this powerful mixture will speed up the weight loss process and will also help you get past your food cravings quickly and easily.

That is why here in this article we will show you how to prepare this simple and yet amazing weight loss mixture.

WE SHOCKED THE DOCTORS: JUST BOIL THESE 2 INGREDIENTS AND YOU WILL QUICKLY LOSE ALL OF YOUR BODY FAT! #health #beauty #remedy #fat #fitness

Necessary ingredients:

  • 2 tablespoons of honey.
  • 1 teaspoon of cinnamon.
  • 250 ml of water.

Preparation:

The preparation of this magnificent mixture is very easy and simple. All you need to do is mix the boiling water and the cinnamon. Then you need to remove the pot from the heat and let it cool down.

At this point you need to know that in order to preserve all the healing properties of the honey you need to add it to this mixture, as soon as the mixture is all cooled down.

Remember you must never add the honey while the water is boiling or is still hot.

How to consume this mixture?

When it comes to consuming this mixture, you need to take half of it just before going to sleep, and the other half in the morning when you wake up, on an empty stomach.

The first results will be notable in only 7 days and you will also note that you are going to lose weight a lot faster than before. In addition you need to know that the results will surely amaze your and will encourage you to continue losing more weight.

At this point you need to know that honey contains antioxidants and enzymes that have various health effects on the body. On the other hand, many researches have also show that cinnamon can do everything from boosting your metabolism to lowering your cholesterol levels. That is why these two ingredients need to play a crucial part in your everyday diet.

By combining these two ingredients you will create a sort of Dynamic Duo, which if consumed at the beginning and at the end of your day, will help you achieve your weight loss goals.

Last but surely not least, make sure that you share this article with your friends and family!

10 Healthy Smoothie Recipes for Weight Loss

Smoothies are the best methods to aid in weight loss that offers a delicious, nutritious way to lose overweight or obesity. They make perfect vehicles for relatively low-calorie, yet nutrient-laden ingredients that are capable of keeping you full for a long time.These smoothies recipes are both proven to aid in weight loss and super delicious!

10 Healthy Smoothie Recipes for Weight Loss #fat #health #fitness #beauty #beautyblogger #weightloss #diy

Watermelon Smoothie:

frozen-watermelon-mock-mojito_600x600_shutterstock_142629214_1

What could be better than a watermelon smoothie on a hot summer day? With some ice and a base made of milk, yogurt and plenty of watermelon, you’re good to go. Watermelon is so low in both calories and fat that you can’t go wrong with this one!

Ingredients:

  • 6 cups of seedless watermelon, chopped.
  • 1 cup of lemon sherbet, non-fat milk, or low-fat vanilla yogurt.
  • 12 ice cubes.
  • Put half the watermelon in the blender and blend until smooth, then add half of the ice and sherbet; blend until smooth. Repeat the process with the rest of the ingredients.

Pineapple Smoothie:

pineapple-smoothie_6835

Pineapple is a fruit that contributes to weight loss with its high water content that makes you feel full and finally leads to weight loss. It curbs the appetite and allows you to eat less than normal. It speed up the digestive tract that in turn leads to metabolism boost to cut down the extra calories that forma as fat in the body and ultimately helps to lose weight.

Ingredients:

  •     Skim milk – 1 cup.
  •     Canned pineapple tidbits in juice – 4 oz.
  •     Organic flaxseed oil (cold pressed) – 1 tablespoon.
  •     Ice – handful.

Process:.

  •     Consume canned pineapple and milk in the blender.
  •     Then add ice and whip it for a minute.
  •     Transfer this to the glass and add organic flaxseed oil into it.
  •     Stir it well and then consume this to lose overweight.
  •     Regular consumption of this smoothie will definitely helps you to lose weight and also to cut your belly fat.
  •     It contains the nutrition value (as per serving) like 271calories, 1gm fiber, 30gms carb, 9gms proteins, 29gms sugar, 14gms fat, 1.5gms sat fat and 104mg sodium.

Mixed Berry Smoothie:

mixed-berry-smoothie-recipe

Mixed berry smoothies that aid in weight loss are among the most delicious, and make a great treat on summer days, too. It’s easy to make these all year round, though, because you can buy frozen berries. The recipe is simplicity itself, so if you have the ingredients on hand, you can make it in no time. Just remember to keep all your favorite berries in the fridge or to always have a #bag of frozen mixed berries on hand!

Ingredients:

  • 1 cup of frozen berries.
  • 1/2 cup of non-fat vanilla or plain yogurt or 1/2 cup of low-fat milk.
  • Ice (optional).
  • Blend until smooth.

Banana & Mint smoothie:

banana-smoothie

Ingredients:

  • Mint leaves – 1/3 cup.
  • Lemon juice- ½ lemon.
  • Bananas- 2 to 3.
  • Grated ginger – 1/2 tsp.
  • Soaked raisins- 1 tbsp.

Method:

  • Crush the mint leaves along with lemon juice in a blender.
  • Add bananas and blend well.
  • Add the other ingredients to it and blend.
  • Pour in water if needed.  Have it chilled.

Green Smoothie:

thinkstockphotos-480685781-1

Ingredients:

  • 60 g spinach leaves.
  • 1 ripe pear, unpeeled, cored and chopped.
  • 15 green or red grapes.
  • 185 g fat-free natural Greek yoghurt.
  • 2 tbsp chopped avocado.
  • 1-2 tbsp fresh lime juice.

Combine all ingredients in a blender and blitz until you reach your desired consistency.

White Smoothie:

white-smoothie

Ingredients:

  • 5 raw almonds (whole or chopped).
  • 1 red apple, unpeeled, cored and chopped.
  • 1 small banana, frozen and cut into chunks.
  • 125 ml fat-free natural Greek yoghurt.
  • 185 g skimmed milk.
  • 1/2 tsp ground cinnamon.

Combine all ingredients in a blender and blitz until you reach your desired consistency.

Red Smoothie:

smoothie-300

Ingredients:

  • 125 g frozen raspberries.
  • 35 g frozen blueberries.
  • ½ orange, peeled.
  • 1 scoop vanilla protein powder.
  • 1 tbsp ground linseeds.

Combine all ingredients in a blender and blitz until you reach your desired consistency.

Spinach and coconut smoothie:

food-friday-groene-smoothie-met-kokos

Ingredients:

  • Seedless green grapes- 1 cup.
  • Spinach- 1 cup.
  • Coconut milk- 1/4 cup.

Method-

Add the grapes, spinach, and coconut milk in a blender and blend until smooth and frothy.

Apple Smoothie:

apple-pie-smoothie-3

Apple smoothie appears in bright green color as this is prepared with green apples (most). It simply tasty, tart and refreshing smoothie which loses weight and provides many other health benefits.

Ingredients:

  •     Skim or soy milk – 1/2 cup.
  •     Apple pie spice – 1 teaspoon.
  •     Vanilla yogurt – 6 oz.
  •     Medium sized apple (peeled and chopped) – 1.
  •     Cashew butter – 2 tablespoons.
  •     Ice – handful.

Method:

  •     Combine all these ingredients in a blender.
  •     Blend it till it appears smooth mixture and then transfer this into a tall glass.
  •     Now have this with a spoon and take this regularly to get  relief from the weight gain.
  •     It has the nutritional value (per serving) like 482 calories, 5 gms fiber, 19 gms proteins, 71 gms carb, 16.5 gms fat, 3.5 gms sat fat, 57 gms sugar and 300 mg sodium.

Pumpkin Pie Smoothie:

optimized-pumpkin-smoothie-profile-21

Ingredients:

  • 1 cup unsweetened vanilla almond milk.
  • 1 scoop whey vanilla protein powder.
  • 1/4 cup water.
  • 1/4 cup canned pumpkin.
  • 1 teaspoon flaxseed.
  • 1 packet Stevia or 1 teaspoon honey.
  • 1/4 teaspoon cinnamon.
  • 1/4 teaspoon vanilla extract.
  • 7 to 8 ice cubes.

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Mix This In Water And Drink One Glass Daily – You Belly Fat Will Disappear In 10 Days!

In the text below you will find a recipe to make the homemade drink, thanks to which you can lose weight quickly, naturally and efficiently.

Talking about the potion whose main ingredients are cinnamon and honey.

How does it work?

This mixture will speed up your metabolism, digestion and eliminate toxins from your body. In your stomach will create an alkaline environment which contributes to the disappearance of fat on your stomach. Cinnamon improves assimilation of nutrients from food and helps us feel full. Also, cinnamon regulates insulin production and dissolution of carbohydrates.

This is really the lazy way of losing weight. Accelerate metabolism contributes to a significant loss of weight so that when you perform some work sitting in front of computers, you actually lose weight.

Mix This In Water And Drink One Glass Daily – You Belly Fat Will Disappear In 10 Days! #health #beauty #mixer

For this recipe you require:

  • 1 tsp Cinnamon
  • 1 cup / 240 ml Water
  • 2 tsp Raw Honey

Directions:

Add cinnamon in a pot with boiled water and mix well. Leave the mixture to cool and add honey.

Drink a glass of this homemade drink every day and you will notice amazing results. After only 10 days the volume of your stomach will start to decrease.

The Silent Killer Of Fat And Overweight, You Can Lose Weight Like Crazy Without Realizing It

You Can Lose Weight Like Crazy Without Realizing It

One of the most difficult tasks for every woman is to lose weight in a healthy way. There are many undergo diets and dangerous surgeries, but they are not always the best decision. Therefore, in this article, we are going to show how to lose weight healthily and effortlessly .

Many times, sedentariness is what leads us to gain weight wildly. By sitting all day at work, we accumulate unnecessary fat. Also, when we get home from work, we sit down to watch TV and have little physical activity.

However, there is a hit called “the killer of overweight” which can help you to lose weight quickly. You can lose up to 3 kg in just two days . Its main purpose is to burn fat in the most difficult areas such as belly, back and legs. It should be taken 30 minutes before breakfast 2 or times a week.

The Silent Killer Of Fat And Overweight, You Can Lose Weight Like Crazy Without Realizing It #health #beauty #beautyblog #healthtips

Ingredients:

  • Small tomatoes (4 units).
  • Lemon juice (6 tablespoons).
  • Garlic (4 cloves).
  • Ice cubes (6 units).
  • Mineral water (0.25 liters).

Preparation and Use:

First, you must thoroughly wash all the ingredients. Then you should put them in a blender chopped into small cubes and mix them well until you get a nice homogeneous mixture.

For best results, you should take this drink 30 minutes after your breakfast 2-3 times a week.

Tomatoes are rich in lycopenes and antioxidants that naturally purify our body. In that way, we can eliminate toxins that prevent us from losing weight, as well as toxins that harm our health.

In addition, garlic is well known for its different beneficial properties for our health.It helps us burn calories while taking care of our overall health.

But, you must know that this recipe will not lose weight by itself. It should be accompanied with a balanced diet with fruits, cereals, green tea, vegetables, etc . In addition, you must avoid at all costs the consumption of sugar.

Do not keep waiting and start losing weight quickly with this recipe. In a short time, you will get excellent results and believe me you will be more than amazed!

DRINK ONE GLASS DAILY AND DESTROY YOUR ALL KINDS OF BELLY FAT

Are you looking for a mixture that will dissolve your belly fat without dieting or exercise? Well, you are at the correct place as in today’s article we are going to present you remedy that is perfect for those people who desire to lose the extra weight without going to the gym or following some strict diet.

This is a beverage or better said cinnamon and honey mixture that will supply you many health benefits. In same time will help you to lose fat. Namely, this mixture will develop digestion and also will speed up your metabolism. This remedy is a mixture of powerful ingredients that will alkalize your body and help in the breakdown of fat.

Cinnamon is a sweet-smelling spice that possesses numerous health benefits.  This sweet spice will progress the absorption of nutrients in your organism and will control the insulin production and thus efficiently will prevent diabetes.

Honey is nectar with a sweet taste that will increase your digestion and metabolism and at the same time will help in the fat burning process.

DRINK ONE GLASS DAILY AND DESTROY YOUR ALL KINDS OF BELLY FAT #healthy #fat #weight #loss #belly #lose

Ingredients:

1 teaspoon cinnamon powder
2 teaspoons organic honey
1 cup water

 

Homework and use:

Transfer the water to a proper pot and put on heat. Once the water starts to boil insert the cinnamon and simmer for several minutes. Take away from heat and leave the remedy to cool down. After that, Put in the honey and stir well.

After you wake up in the morning, drink 1 glass of the resulted beverage. Immediately you will notice hard to believe results. Drink this beverage until you get the most wanted results.

I used this remedy and found good results.  If you like to share then please share it and also pin it to your Pinterest account.

 

Fat Cutter Drink – for Extreme Weight Loss (10 Kgs)

Naturally, we all love eating, and therein lies the difficulty of losing weight. If you want to achieve that, you need to be ready to make some necessary changes in you lifestyle. For instance, you need to sleep more, eat healthy and exercise every day. Nevertheless, you are in luck today, we will show you how you can speed up the weight loss process so that you lose weight faster and more effectively. All you have to do is drink the following fat cutter drink every day and you are good to go!

Of course, there are a lot of methods which you can use to lose some weight, however, some of those will not work. This drink we are about to show you will help you melt the unwanted fat, and improve the health as well. You will lose much more weight as well, and this is due to the fact that you are going to increase the metabolism. A lot of people around the world have already tried this recipe and they swear by it. Fat Cutter Drink – for Extreme Weight Loss (10 Kgs) #health # beauty #fat #lose

Fat Cutter Drink Recipe and Benefits

What you will need for this recipe are 4 ingredients, and those are: honey, aloe vera, ginger and lemon.

The aloe vera is also called ‘The Plant of Immortality’ and it contains a lot of medicinal properties. The plant is also great for losing weight. It is also very rich in nutrients and it contains more than 75 vitamins and minerals which are active. Plus, it contains fatty acids and amino acids. The aloe vera has a lot of antioxidants and they will aid in increasing the metabolic rate which helps you lose weight. You will be able to remove almost all the unwanted toxins in the body and boost the digestion process too.

The lemon on the other hands, is full of vitamin C, which is a powerful antioxidant. What is more, it has a lot of healthy nutrients like magnesium, calcium, vitamin A, potassium, iron, vitamin B complex and protein, carbohydrates and pectin fibers. Furthermore, the lemon contains citric acid that and it has antibacterial, anti-viral and immune-simulating properties that are great for the organism’s function.

The ginger is also very healthy, especially its root. It is rich in vitamin C, magnesium and other minerals. It is perfect for the health. The ginger can help a lot with cardiovascular properties, it can improve the immunity and digestion, relieve pain and asthma.

Honey is a natural sweetener and can be used to burn fats. Also, it is a great source of energy, it instantly boosts the whole body.

The Ingredients:

  • 1 glass of water
  • 1 tablespoon of lemon juice
  • 2-3 tablespoons of aloe vera juice
  • 1 tablespoon of honey
  • 1 teaspoon of ginger powder

The Preparation:

Start with putting 2-3 tablespoons of aloe vera in one glass of filtered water. When you do, add the juice from 1/2 lemon with 1 teaspoon of ginger powder. Then, add some honey in the end and stir. That is it.

You need to consume this drink on an empty stomach in the morning. This way it will burn the fats and you will notice some results immediately after several uses. You will be amazed!

2 Apples, 1 Lemon And 1 Cup Of Oats, Prepare To Lose Size Without Any Control

With the holiday season behind us, one thing is surely unavoidable–weight gain! Well, we have the perfect solution if you want to eliminate the excess pounds — an incredible 3-ingredient smoothie that aids weight loss. The best part is that you will notice significant results in a very short time.

This natural meal will alkalize your body, eliminate the toxins from your body, lower cholesterol levels and prevent strokes and heart attacks.

It is made of apples, oats and lemon. Apple, the main ingredient in this smoothie, is abundant in nutrients and will effectively regulate your body weight.

Green apples particularly are significantly effective for eliminating the extra pounds. Due to their rich nutritional composition, they can support your health in various ways.

They are packed with dietary fiber in the form of pectin, which can reduce appetite and regulate peristalsis or intestinal motility. Green apples are also an excellent source of B vitamins, which metabolize nutrients and prevent the conversion of carbohydrates to fat.

We should also mention that green apples are low in calories and low in fluid retention. They can prevent sudden releases of the hormone insulin by slowing the sugar absorption in the intestine. This is directly associated with the gain of body fat.

2 Apples, 1 Lemon And 1 Cup Of Oats, Prepare To Lose Size Without Any Control #health #fitness #beauty #diy #workout

How to prepare this smoothie:

Needed Ingredients:

  • 2 Organic green apples
  • 0.2 lbs / 125 gr of oats
  • 1 Organic lemon
  • 1/2 liters of mineral water

Directions:        

You should cut the apples into small pieces. Add them in a blender along with the water and mix well. Then, add the oats and blend until you get a homogenous mixture. Squeeze the lemon juice into it and stir well. You should consume this smoothie once a day for 1 week.

Take This Drink On Empty Stomach And You Won’t Have Abdominal Fat In a Two Weeks!

Losing weight is something almost everyone wants to acquire nowadays. That’s something almost everyone works on constantly. But, still, it’s not so easy to achieve without a lot of effort and dedication.

Generally, people look for different methods to lose weight: pills, diuretics, laxatives, extreme diets or routines of exercise that wear out and damage our organism. Some people even resort to surgeries as the definitive choice to obtain the body they desire, without knowing that there are methods that allow you to reach this goal without any side effects.

Here, we’re going to present you a natural remedy that will help you lose up to 19 pounds in only 14 days! The best thing about everything is that it is very simple to prepare and it is completely natural. It does not have any side effect, but on the contrary, it helps you intake the nutrients that are necessary for your organism. Take notes!

This challenge will take you 14 days and you will lose up to 19 pounds!

In addition to helping you lose your body weight, this method also helps you detoxify your organism completely. You’ll remove all the toxins from your body naturally.

This challenge must be carried out on an empty stomach, every day. Consume these drinks at least 45 minutes before breakfast.

Take This Drink On Empty Stomach And You Won’t Have Abdominal Fat In a Two Weeks! #health #beauty #fat #weightloss #fitness

Day 1:

  • Juice of 1 lemon diluted in 1 cup of fresh water.

Day 2:

  • Juice of 2 lemons diluted in 2 cups of water with 1/4 of a teaspoonful of honey.

Day 3:

  • Juice of 3 lemons diluted in 3 cups of water with 1/4 of a teaspoonful of honey.

Day 4:

  • Juice of 4 lemons diluted in 4 cups of water with 1/4 of a teaspoonful of honey.

Day 5:

  • Juice of 5 lemons diluted in 5 cups of water with 1/4 of a teaspoonful of honey.

Day 6:

  • Juice of 6 lemons diluted in 6 cups of water with 1/4 of a teaspoonful of honey.

Day 7:

  • Juice of 3 lemons diluted in 10 cups of fresh water. (On this day you will have to add a spoonful of honey and drink throughout the whole day).

Day 8:

  • Juice of 6 lemons diluted with 6 cups of water with 1/2 a teaspoonful of honey.

Day 9:

  • Juice of 5 lemons diluted in 5 cups of water with 1/2 a teaspoonful of honey.

Day 10:

  • Juice of 4 lemons diluted in 4 cups of water with 1/2 a teaspoonful of honey.

Day 11:

  • Juice of 3 lemons diluted in 3 cups of water with 1/2 a teaspoonful of honey.

Day 12:

  • Juice of 2 lemons diluted in 2 cups of water with 1/2 a teaspoonful of honey.

Day 13:

  • Juice of 1 lemon diluted in 1 cup of fresh water without honey.

Day 14:

Juice of 3 lemons diluted in 10 cups of fresh water. (On this day you will have to add a spoonful of honey and drink throughout the whole day).

In the days where it is not indicated to take the drink for the whole day, the mixture of lemon juice has to be taken at once. It is for that the miscellany of the juice of lemon must be taken once.

A 21-Day Walking Plan For Fat Loss

Most people think that they must do intense workouts in order to successfully lose weight. Luckily, this is not the case! All you need to do is make sure your mind is on the right track and be persistent in your exercising.

THE IMPORTANCE OF A NUTRITIOUS DIET

In most cases, people pay more attention to the workout neglecting the fact that exercise is merely a part of the equation for losing weight. In reality 80% of weight loss is stimulated by a healthy diet and only 20% come from performing physical activities.

This is a reason why you should start thinking about making healthy changes to your eating habits. Always keep in mind that your body needs the proper nutrient balance. Carbohydrates, proteins and fats are the providers of 100% of our energy. The difference between these nutrients is based on how fast they transform into energy. Carbohydrates transform the fastest and fats the slowest of all.

There are a numerous options for you if you decide to stick to a certain eating in order to boost your health and lose weight at the same time, such as ketogenic, vegetarian, vegan, Atkins, gluten-free and more other diets. .

CONSISTENCY IS THE KEY TO SUCCESS

Consistency is the most important thing if you want to achieve sustainable weight loss, to maintain or develop your muscles and general health. And maybe the most important thing is to remember that you should commit for life to some form of exercise! In addition we will present you an exercise plan we think works best and is least time-consuming.

A 21-Day Walking Plan For Fat Loss #health #fitness #beauty #weightloss #diy #fat

PERKS OF WALKING

First of all here are some facts on the general perks of walking:

  • Maintains the perfect body weight;
  • Prevents variety of conditions, such as heart disease, increased blood pressure and type 2 diabetes;
  • Strengthens your bones and muscles;
  • Enhances your mood;
  • Calibrates your balance and orientation.

A 21-DAY WALKING PLAN FOR FAT LOSS

WEEK 1

OPTIONAL: YOU CAN DIVIDE THE MINUTES IN TWO SESSIONS- IN THE MORNING AND EVENING.

Day 1 – Start with 10 minutes. Maintain a slow and consistent tempo.

Day 2 – Increase the walking time to 12 minutes. Maintain a slow and consistent tempo.

Day 3 – Increase the walking time to 15 minutes. Maintain a slow and consistent tempo.

Day 4 – Walk for 18 minutes. It will be simpler to divide the minutes and walk 9 minutes in the morning and 9 minutes in the evening.

Day 5 – Walk for 20 minutes. Maintain a slow and consistent tempo. Divide the time and walk 10 minutes in the morning and 10 in the evening.

Day 6 – Walk for 22 minutes. Maintain a slow and consistent tempo. Divide the time and walk 11 minutes in the morning and 11 in the evening.

Day 7 – Walk for 25 minutes. Maintain a slow and consistent tempo. Divide the time and walk 13 minutes in the morning and 12 in the evening.

WEEK 2 – THE SECOND WEEK YOU SHOULD INCREASE THE PACE FROM SLOW TO MODERATE

Day 8 – Walk for 14 minutes. The first 2 minutes slow, then the next 10 minutes fast, and 2 minutes slow to cool down.

Day 9 – Walk for 16 minutes with a moderate tempo.

Day 10 – Walk for 18 minutes. The first 3 minutes slow, then 12 minutes fast, and again 3 minutes slow.

Day 11 – Walk for 20 minutes with a moderate tempo.

Day 12 – Walk for 22 minutes. Start with 4 minutes slow walking, then 14 minutes walk fast, and finish with 4 minutes slow.

Day 13 – Walk for 24 minutes with a moderate tempo.

Day 14 – Walk for 26 minutes. Walk 5 minutes slow, then 16 minutes fast, and 5 minutes slow.

WEEK 3 – INCREASE ELEVATION

Day 15 – Go up and down the stairs or just walk while increasing the elevation for 15 minutes. Cool down with 2 minutes of slow walking at the end.

Day 16 – Go 25 minutes with a moderate tempo.

Day 17 – Go up and down the stairs or just walk with increasing the elevation for 27 minutes. Add 2 minutes of fast walk.

Day 18 – Go up and down the stairs or just walk in a moderate tempo for 27 minutes.

Day 19 – Go up and down the stairs or just walk for 27 minutes and constantly increase the elevation. To finish, walk slow for 3 minutes.

Day 20 – Walk 30 minutes with a moderate tempo.

Day 21 – Walk fast for 25 minutes and finish with an 8 minute slow walk.