Do you want to walk your way to weight loss and your best body ever? Jada Nicohl (@jada__nicoh) is a TikTok influencer who lost a whopping 80 pounds by doing one thing: Walking. She regularly shares videos on how to achieve fitness success simply by getting your steps in. In one of her viral videos, she shows off her results after “walking almost every day” for three months. “I'm going to show you how you're going to do it,” she says in the clip, explaining that she is unveiling her one-month plan, perfect for even “not the most active person.” We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in her walking workout.
Week One: Download a Step Tracker
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Jada explains that there are “three basics” to focus on for week one, starting with downloading a step tracker.
Week One: Focus on Form
jada__nicohl/Instagram
Before you start walking, you need to make sure you are doing it the right way. Next, “focus on proper form when walking,” she says.
Week One: Create a Playlist
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Finally, she recommends getting music ready to keep you pumped up. “Have a 30 Minute playlist, at least a 30 minute playlist so you can stay engaged,” she says.
Week Two: Set Goals and Plan Your Routine
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During week two, she recommends planning out the “goal steps or length of time that you should be walking, and for how many days,” she says. “So for week two, you need to plan your route. Where are you walking? If you're walking outside, pick where you're going to walk. If you're walking inside, it's already picked for you. If you're walking outside, do milestone challenges. So if you want to see a park or if you want to pass by a certain building, I don't know, make something up, make it fun, make it a game.”
Week Two: Consistency
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This week, she emphasizes the importance of “building consistency.” This involves “focusing on how many days you walk versus how long you walk each of those days,” she continues. “So if you can't quite hit your goal for each day, just make sure you're walking at least every day out of the four or five days.”
Week Three: Increase Intensity
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“We're at week three, where we're going to increase our intensity,” Jada continues. “You are going to be focusing on small inclines,” she says. “If you're walking on a treadmill, I don't know about walking paths, but on a treadmill, you can do your inclines. Do maybe two or three. Make it really simple for yourself. If you're outside, try to walk on hills.”
Week Three: Breathwork
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During week three you should also focus on breath work. “Try to talk while you walk,” she recommends. “And this morning I was just singing out loud. If it's going to be weird for you to sing out loud, then don't do it. But maybe talk to somebody or record a video. I don't know. Do something where you have to talk and expel breath while also trying to keep your breath.”
Week Four: Increase Your Pace
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At week four, “we have to work at our own pace,” Jada says. “So, for example, if you walk at a leisurely pace, try to bump that up or speed up for a minute or two and then go back to your leisurely pace. So if you're on the treadmill or walking pad, just increase the miles per hour by 0.5 or one and then do that for a couple of minutes and then go back to your original pace.”
Week Four: Daily Rewards
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Week four also focuses on “rewarding you,” she says, discussing daily rewards. “This could be literally anything under the sun. If it's your favorite drink, sleeping in longer, buying a new outfit. I don't know. Make it every day though and make sure it's sustainable too.”
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Our Resident RDN Has More Suggestions for Your Walking Workout
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Collingwood is totally on board with her walking workout. “I love focusing on walking because it is an exercise that most people can do. It doesn't cost any money to just go outside and walk – weather permitting!” she says. “I like the progression of just starting the habit the first week, finding something like music or a different route to keep it interesting, and then varying the intensity with speed and incline to make it more difficult once you have the habit going.”
One thing she would add is to get a really good pair of shoes before you start. “Your feet are precious and carry you everywhere! You need to take care of them with solid, good shoes that will not cause injuries. Visit a specialty running store to get evaluated by an expert if there is one in your area so they can guide you on the right shoe for you. Don’t just choose what is prettiest!” she suggests.
💪🔥Body Booster: Before you embark on your walking workout journey, invest in a comfortable, supportive sneaker which will help you avoid any injuries.
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