After you have been fitness walking for a while try a quick burst of speed. Not too much, just twenty or thirty yards every mile or so. If you are a little out of breath that’s fine, you are exercising your heart. You have now reached the Intermediate stage and should be able to walk continuously for 30 minutes. But please don’t do this when you start your fitness walking program.. As I said, start slowly and take your time.
You should now be losing fat with your Mediterranean diet and building muscle with your walking. But if you start to feel tired you will lose motivation, so if this happens go back a stage and walk shorter distances for a while. It is just your body telling you that you are going too far too fast.
There’s plenty of time, just do some fitness walking every day and extend your distances whenever you want to.
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