Use our calculator to find out how many calories you need – and how many your exercise session will burn. If you have an overweight BMI and want to lose weight, you can do so safely by cutting ...Jun 22, 2019 · High-intensity walk: Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult. Recovery walk: Walk at a comfortable pace, and focus on catching your breath. This low-intensity walk is also used for warmup and cooldown. Endurance walk: This intensity level is between recovery and steady state. Oct 31, 2023 · Walking for Weight Loss is a professional interval walking fitness plan specially designed for weight loss. Combining walking exercises with speed-up method, it can help you effectively burn fat and lose weight in a short time. This walking app suits different exercise goals and workout levels. It provides 3 difficulty levels of walking ... Use this weekly walking workout schedule to walk for weight loss or improved health. Vary your walks with short and long days and be consistent to reach success.This 4 week to lose weight workout plan will help kick start your fitness goals into high gear and have you burning fat and losing weight. ... Keep your weekends free. We should note, however, ... (light jog/walking) Rest--Exercise 2 of 20. Run Equipment. Sets--Reps. 3 min. at 80% effort. Rest-- ...Mar 19, 2024 · 225 to 325 grams of carbohydrates.; 44 to 78 grams of fat. 50 to 175 grams of protein. 2. Manage your appetite. Hunger can often get in the way of even the best weight loss plan, and that’s normal. Walking for weight loss: Free walking plans from fitness experts. Learn how walking could help you lose weight and support your wellness goals, then check out three …Jan 12, 2019 · 4 minutes: Walk at a steady, brisk pace (intensity: 5 out of 10 RPE); you should be able to talk, but your breathing will be quick). 4 minutes: Move at steady, brisk pace (intensity: 7 out of 10; you should be able to answer short, brief questions, not carry on a full conversation). 2 minutes: As fast as possible. Pull your shoulder blades down and back, keeping your back and core tight. Your free arm can be by your side or behind you. In one movement, pull the dumbbell up, bending at the elbows so that the weight remains close to your body. Simultaneously, straighten your body, extending your hips, knees and ankles.5. 4-Week Walking Plan For Total-Body Strength. This plan features incline walking and bodyweight exercises to build lean muscle. 6. 2-Week Walking Program to Kickstart Fitness. Get back to basics and make walking a regular habit with this 14-day plan that focuses on posture , interval training and making it fun. 7.Aug 3, 2022 · Lengthen the interval burst. Make each interval burst last longer. Try a 40-second interval, a 50-second interval, or a 60-second interval to burn more fat while walking. Add hills. You can do interval walking on a hill to make it harder. Use a single, short hill, walk up during the burst, and walk down for recovery, or do your entire walking ... This causes weight loss over time. Walking is an easy way to burn extra calories and enhance weight loss. Studies show that walking: Helps overweight and obese individuals lose body fat when combined with a calorie-restricted diet. Prevents the drop in metabolism that typically accompanies weight loss by preserving calorie-burning muscle …High-calorie drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea ...Diet tips that work. Here are a few other tips that can help with weight loss during menopause or at any age. Eat plenty of protein. Protein helps keep you full and satisfied, increases metabolic ...The following 6-week running for weight loss training plan is designed to serve as a starting place for beginners looking to lose weight running. You can modify the workouts as needed, and above all, listen to your body. Warm up: Brisk walk for 5 min. Workout: 10 x 30 seconds run/1 min walk. 5 min cool down walk.Walking is often recommended as part of a weight loss program. Find out how far, how fast, and how often you may want to move to walk off weight. Steps to Calories Converter. How Many Calories Do You Burn Walking Per Mile? Walking for Weight Loss. Should You Walk 10,000 Steps Per Day for Weight Loss? How to Count and Track Calories Burned …Walking for Weight Loss is a professional interval walking fitness plan specially designed for weight loss. Combining walking exercises with speed-up method, it can help you effectively burn fat and lose weight in a short time. This walking app suits different exercise goals and workout levels. It provides 3 difficulty levels of walking ...1. first thing in the morning, preferably before anything has been eaten so that the body is in a fasted and fat burning state. 2. mid-morning, or around 10-11am. This helps to break up the sedentary work day and get some movement in. …Do. get active for 150 minutes a week – you can break this up into shorter sessions. aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion. aim to lose 1 to 2lbs, or 0.5 to 1kg, a week. read food labels – products with more green colour coding than amber and red are often a healthier option.Another perk: Stretching and breathing deeply during yoga helps to reduce stress hormones that contribute to belly fat, a common problem for anyone over 50. And since yoga reduces stress levels, it …Moreover, research published in Cell Metabolism discovered that interval training (walking, cycling) helped a group of older adults (ages 65-80) actually reverse some old-age-related muscle deterioration on the cellular level. In this way, interval walking can help older individuals both burn fat and maintain lean muscle mass.May 31, 2022 · Stand with your feet as wide as your hips with hands on your hips or touching a counter for balance. Shift your weight forward onto your toes and come up onto your tip toes to work the calves ... The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity.Argus is a lifestyle app that pretty much does it all. The app works as an all-day pedometer tracking your steps as you move, and it can also has additional settings that track workouts. The ...Weeks 3 and 4. During the second half of the first month on a low-carb diet, your body will usually begin to settle into a pattern of weight loss. Your weight loss rate will depend on many factors, including how much weight you have to lose. People who begin a low-carb diet with less fat to lose generally lose weight more slowly than …Walking is one of the most accessible forms of exercise because it is beginner-friendly and requires little to no specialized gear aside from a good pair of walking shoes.. Walking also provides numerous physical and …Exercises for Weight Loss. Want to Lose Weight by Walking? Here's Your 7-Day Kickstart Plan. By. Marygrace Taylor. Apr 22, 2020. Fact Checked. Pair this walking plan to lose …Argus is a lifestyle app that pretty much does it all. The app works as an all-day pedometer tracking your steps as you move, and it can also has additional settings that track workouts. The ...15 Tips To Lose Weight In A Sustainable, Safe Fashion. 1. Protect your sleep schedule. Sleep deprivation promotes an increase in ghrelin, your hunger hormone, which can trigger late night snacking ...Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.Oct 20, 2023 · Day 2: Set a treadmill to an incline level between 3 and 5 percent and walk at a brisk pace for 15 minutes. Increase the incline level by another 2 to 3 percent and walk at a slightly slower pace for another 15 minutes. Day 3: Rest. Day 4: Start your day with a casual 20-minute walk on an empty stomach. Weeks 3 and 4. During the second half of the first month on a low-carb diet, your body will usually begin to settle into a pattern of weight loss. Your weight loss rate will depend on many factors, including how much weight you have to lose. People who begin a low-carb diet with less fat to lose generally lose weight more slowly than …Aim to walk continuously for 30 – 60 minutes most days of the week to lose weight walking. If you walk at a brisk pace for 30 minutes, you’ll cover a distance of about 1½ to 2 miles (2.5 to 3.3 kilometers). Take the distance into consideration when planning your walking route.The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. By continuing the lifelong habits that you've learned, you can ...The Evolving Danger of the New Bird Flu. An unusual outbreak of the disease has spread to dairy herds in multiple U.S. states. April 22, 2024, 6:00 a.m. ET. Share full article. Hosted …Dec 12, 2018 · Begin at an easy pace with a 5-minute walk to warm up your body, then use this 2-2-1 interval structure to power up your pace for 20–30 minutes. 2 minutes: Walk at a brisk, but steady, pace (intensity: 5 out of 10*; you should be able to talk but your breathing will be quick). 2 minutes: Move at a brisk, but steady, pace (intensity: 7/10; you ... Now your walking will make you lose weight. Reach top results in less time by combining walking and speed-up technique. It has no equals on the App Store! ================. TRAINING PROGRAM. - a peerless walking app program of interval training designed specially for weight loss; - ready-to-use 3-month training plan that includes 5-7 workout ... Weeks 3 and 4. During the second half of the first month on a low-carb diet, your body will usually begin to settle into a pattern of weight loss. Your weight loss rate will depend on many factors, including how much weight you have to lose. People who begin a low-carb diet with less fat to lose generally lose weight more slowly than …Apr 18, 2022 · 2. Start Slow. To avoid injury, it’s important to start slow and work your way up as your endurance grows. Walking three to four days a week for 10 minutes is a great place to start. After that, you can increase the length and number of walks each week to continue losing weight. 3. Jul 17, 2023 · Walking may help you lose weight, although weight loss will depend on many factors, including nutrition and overall health. Before starting a plan, consult a healthcare provider to develop a safe approach. Weight loss should not exceed one to two pounds per week. Walking Routine To Lose Weight Walking Walking Walking Walking Day 1 Day 2 Day 3 Day 4 Day 5 REST DAY Brought to you by www.changeinseconds.com 10 Mins 10 Mins 10 Mins 10 Mins Walking Walking Walking Walking ... Walking Day 26 Day 27 Day 28 Day 29 Day 30 REST DAY 60 Mins 60 Mins 60 Mins 60 Mins. Title:Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. The plan is broken down into 12 weeks so you can: set weight loss goals. plan your meals. make …This 4 week to lose weight workout plan will help kick start your fitness goals into high gear and have you burning fat and losing weight. ... Keep your weekends free. We should note, however, ... (light jog/walking) Rest--Exercise 2 of 20. Run Equipment. Sets--Reps. 3 min. at 80% effort. Rest-- ...KEY: Stretching: Stretch hamstrings, quadriceps, hip flexors and calves. Intervals: Alternate between equal time (1:1 ratio) of a fast pace and a slow/recovery pace. For example, walk as fast as possible for 30 seconds, then slow to a recovery pace for 30 seconds. Feel free to go longer on the intervals and build up to 2 minutes at a time.Another perk: Stretching and breathing deeply during yoga helps to reduce stress hormones that contribute to belly fat, a common problem for anyone over 50. And since yoga reduces stress levels, it …Use this weekly walking workout schedule to walk for weight loss or improved health. Vary your walks with short and long days and be consistent to reach success. Walking for Weight Loss is a professional interval walking fitness plan specially designed for weight loss. Combining walking exercises with speed-up method, it can help you effectively burn fat and lose weight in a short time. This walking app suits different exercise goals and workout levels. It provides 3 difficulty levels of walking ... Sep 29, 2021 · Moreover, research published in Cell Metabolism discovered that interval training (walking, cycling) helped a group of older adults (ages 65-80) actually reverse some old-age-related muscle deterioration on the cellular level. In this way, interval walking can help older individuals both burn fat and maintain lean muscle mass. Learn how to lose weight with walking by improving your cardiovascular endurance, metabolic rate, and energy levels. Download the 21-day walking plan for free and get …To lose weight, aim to walk at least 30 minutes a day, 5 days a week. By. Jill Corleone, RD. Updated on October 31, 2022. Reviewed by. Michele Stanten, ACE-GFI. Print. …Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and ...12 Week Walking Workout Plan - Step By Step “Walking to Lose Weight [A 12 Week Walking Weight Loss Plan]” provides you …Dec 12, 2018 · Begin at an easy pace with a 5-minute walk to warm up your body, then use this 2-2-1 interval structure to power up your pace for 20–30 minutes. 2 minutes: Walk at a brisk, but steady, pace (intensity: 5 out of 10*; you should be able to talk but your breathing will be quick). 2 minutes: Move at a brisk, but steady, pace (intensity: 7/10; you ... Oct 31, 2023 · Walking for Weight Loss is a professional interval walking fitness plan specially designed for weight loss. Combining walking exercises with speed-up method, it can help you effectively burn fat and lose weight in a short time. This walking app suits different exercise goals and workout levels. It provides 3 difficulty levels of walking ... Best Walking Apps for Weight Loss at a Glance. Best overall: Walking.Diet. Best for motivation: Nike Run Club. Best for recording stats: Strava. Best for mapping routes: MapMyWalk. Best for quick workouts: Runkeeper. Best for weight loss: BetterMe. Best for long walks and hikes: Walkmeter. Best for all abilities: Leap Fitness Walking App.What's new in 2024. Delicious meal plans + recipes. Choose from 6 delicious menus, including our much-loved Simple meal plan. Plus, in 2024 we’ll be sharing new recipes every week. Exclusive weight loss tools. Get access to Mayo Clinic Diet tools such as our habit optimizer, food tracker, meal prep steps, fundamentals checklist, and two ...Jan 12, 2019 · 4 minutes: Walk at a steady, brisk pace (intensity: 5 out of 10 RPE); you should be able to talk, but your breathing will be quick). 4 minutes: Move at steady, brisk pace (intensity: 7 out of 10; you should be able to answer short, brief questions, not carry on a full conversation). 2 minutes: As fast as possible. Jul 16, 2019 · Walking for Weight-Loss Plan Week 1. Monday: Super-Sculpting Strength Workout. Tuesday: 40-Minute Steady-Pace Walk. Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine) Thursday: 30-Minute Intervals Walk. Friday: Super-Sculpting Strength Routine. Saturday: Rest day. Sunday: 45-Minute Hills Walk. Go off-road: Head out for a light but brisk hike. The uneven terrain forces you to work harder than average. Sub that in for one of your weekly power walks if you can. Swing your arms: With elbows ...Research has found that exercise might be more important than diet when maintaining a weight loss. The number one thing that people have in common who have lost weight and kept it off is daily moderate to vigorous exercise. In fact, a study in the journal Obesity found that people who lost an average of 58 pounds and kept it off …The easiest walking program for emotional healing and weight loss Join 110k+ happy customers who transformed their bodies and health their own way! All you need is a personalized walking plan created by professional trainers and nutritionists.The goal of this walking program is to move you toward walking for 30 – 60 minutes 5-7 days a week. 1. Check with your health care provider before you start any exercise program. Download a FREE 12-Week Walking Plan for Beginners (printer-friendly pdf) Click or tap to view the 12-Week Walking Plan for Beginners.Day 1: Walk for at least 40 minutes at a brisk pace or one that makes you breathe heavily, but does not make you breathless. Split the session up if it suits you, but try to keep up the intensity. Day 2: Choose 8 dumbbell exercises. Together, these strength training exercises work many different muscles to contribute to weight loss and building ...Meal-Prep Tip: Reserve 2 servings Teriyaki Chicken Skillet Casserole with Broccoli to have for lunch on Days 6 and 7. Daily Totals: 1,489 calories, 61g fat, 83g protein, 163g carbohydrate, 30g fiber, 1,410mg sodium. Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and change P.M. snack to 1 clementine.Apr 16, 2024 · Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors ... Written by Jesse Zucker. Last updated on August 16th, 2023. One of the best things you can do when trying to lose weight is simply take a walk. If you need or want to lose weight …Follow this aerobic interval with a 45-second recovery period with slow walking. Work up to 15 intervals, which should amount to a 15 minute running for weight loss session. Cooldown is imperative, …The ‘How Much Walking to Lose Weight Calculator’ is user-friendly and straightforward to use. Here’s how you can make the most of it: Enter the Distance: Input the distance you plan to walk in miles. This could be a specific distance you’re planning or a rough estimate. Specify Your Pace: Enter your walking pace in minutes per mile.In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.Oct 11, 2023 · Make half your plate vegetables and fruits. Make a quarter of your plate grains. Choose whole grains at least half of the time. Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds. Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt. Protecting your brain. Walking for only two hours a week was proven to reduce the risk of stroke by 30% (1). Strengthening your bones. Physical activities like bicycling and …Tips for an 8-week weight loss plan. Concentrate on eating whole, unprocessed foods - these will fill you up better. Include as many vegetables as possible a possible in meals - they are low in calories but will still fill you up. Each meal should consist of vegetables as the biggest part of the meal, along with protein, starch/grains, and fruit.You can get most of the benefits of exercise from a walking program, including maintaining a healthy weight. The plan below is a 6 week walking schedule to lose weight, based on interval walking at 3 different speeds. There are 15 minute walks on weekdays and 25 minute walks at the weekend. It can be done walking outside, on a treadmill, or a ...25 minutes of power walking. 20 minutes of a brisk walk, 20 minutes of steady. 3rd week –. Steady walk for 40 minutes and push yourself as much as you can. Don’t forget to include a cool-down period of 5 to 10 minutes. After a power-packed workout finish with a 35 to 40-minute session of power walking.Weight loss happens when you reduce your calorie intake below what you burn. To lose 30 pounds in three months, you'll have to create a calorie deficit of 8,750 calories per week — or about 1,250 calories per day. For the average adult, who requires about 2,000 calories per day to maintain their current weight, a 1,250-calorie deficit is ...Jun 4, 2022 · Tips for Treadmill Weight Loss. Week 1. Week 2. Week 3. Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories ... What's new in 2024. Delicious meal plans + recipes. Choose from 6 delicious menus, including our much-loved Simple meal plan. Plus, in 2024 we’ll be sharing new recipes every week. Exclusive weight loss tools. Get access to Mayo Clinic Diet tools such as our habit optimizer, food tracker, meal prep steps, fundamentals checklist, and two ...Use this weekly walking workout schedule to walk for weight loss or improved health. Vary your walks with short and long days and be consistent to reach success.Mar 18, 2024 · Day 2: Rest day or light stretching exercises. Day 3: 20-minute walk at a moderate pace (3.5 mph) Day 4: Rest day or light strength training exercises. Day 5: Two sets of 10 squats and lunges, followed by a 15-minute walk at a brisk pace (4.0 mph) Day 6: Rest day or light stretching exercises. Another perk: Stretching and breathing deeply during yoga helps to reduce stress hormones that contribute to belly fat, a common problem for anyone over 50. And since yoga reduces stress levels, it …Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. The plan is broken down into 12 weeks so you can: set weight loss goals. plan your meals. make healthier food choices. get more active and burn more calories. record your activity and progress.Weeks 3 and 4. During the second half of the first month on a low-carb diet, your body will usually begin to settle into a pattern of weight loss. Your weight loss rate will depend on many factors, including how much weight you have to lose. People who begin a low-carb diet with less fat to lose generally lose weight more slowly than …
Day 7. Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,800-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. The high-protein, high-fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.. Tiendas de pesca cerca de mi
Apr 22, 2020 · 20-minute walk at a brisk pace. 5-minute cool-down: Walk at a leisurely pace. Day 3: 40-Minute Walk . 5-minute warm-up: Walk at a leisurely pace. 30-minute walk at a brisk pace with intervals: Every 5 minutes, speed up your pace for 30 seconds, then come back to your base pace for 5 more minutes. Approximate minutes of exercise needed to burn 500 calories, by personal weight. The exercise time columns can be sorted from high to low or low to high by clicking on a weight. All times are in minutes. You can also use this calculator to see how many calories you will burn over x minutes of exercise. Exercise. Dec 26, 2022 · 30-minute brisk walk. Slow down and perform an easy walk for 3-5 minutes. 2. Super Short Walking Workout. If you don’t have time for a sustained walk, find the time to take two to four 15-minute walks. Your time at a brisk pace for the day should add up to at least 30 minutes. 1-3 minutes warm up. You can try a weighted vest, ankle weights, wrist weights or light dumbbells that you hold throughout your walk. Even light 1- to 3-pound weights can get heavy quickly, so start with very light ...In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.This causes weight loss over time. Walking is an easy way to burn extra calories and enhance weight loss. Studies show that walking: Helps overweight and obese individuals lose body fat when combined with a calorie-restricted diet. Prevents the drop in metabolism that typically accompanies weight loss by preserving calorie-burning muscle …The recommendation is at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week. Generally, for a 160-pound person, walking for 30 minutes will burn about 125 calories. Best of all, it's budget-friendly—no expensive gym membership needed—and it can be done anywhere. Combined with a balanced diet, …Jul 16, 2019 · Walking for Weight-Loss Plan Week 1. Monday: Super-Sculpting Strength Workout. Tuesday: 40-Minute Steady-Pace Walk. Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine) Thursday: 30-Minute Intervals Walk. Friday: Super-Sculpting Strength Routine. Saturday: Rest day. Sunday: 45-Minute Hills Walk. Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits. Walking is an effective way to lose weight because it helps you burn ...Oct 31, 2023 · Walking for Weight Loss is a professional interval walking fitness plan specially designed for weight loss. Combining walking exercises with speed-up method, it can help you effectively burn fat and lose weight in a short time. This walking app suits different exercise goals and workout levels. It provides 3 difficulty levels of walking ... Begin at an easy pace with a 5-minute walk to warm up your body, then use this 2-2-1 interval structure to power up your pace for 20–30 minutes. 2 minutes: Walk at a brisk, but steady, pace (intensity: 5 out of 10*; you should be able to talk but your breathing will be quick). 2 minutes: Move at a brisk, but steady, pace (intensity: 7/10; you ...30 Minute WEIGHT LOSS Walking Workout For Women Over 50! Fabulous 50s Low impact, beginner cardio workout to GET FIT including standing abs, low impact cardi...Apr 18, 2022 · 2. Start Slow. To avoid injury, it’s important to start slow and work your way up as your endurance grows. Walking three to four days a week for 10 minutes is a great place to start. After that, you can increase the length and number of walks each week to continue losing weight. 3. The premium version of the app comes with training plans for walking and running for weight loss. Price: Free (Subscription: $7.99/month) Requirements: iOS 14.0 or higher; ... your body fat percentage and how much you’ve got left until your reach the ideal body weight. Price: Free (IAP $0.99 – $13.99) Requirements: Android 4.4 or ...Exercises for Weight Loss. Want to Lose Weight by Walking? Here's Your 7-Day Kickstart Plan. By. Marygrace Taylor. Apr 22, 2020. Fact Checked. Pair this walking plan to lose …The goal of this walking program is to move you toward walking for 30 – 60 minutes 5-7 days a week. 1. Check with your health care provider before you start any exercise program. Download a FREE 12-Week Walking Plan for Beginners (printer-friendly pdf) Click or tap to view the 12-Week Walking Plan for Beginners..