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How Many Steps Should You Take To Lose Fat? (HIT THIS NUMBER!)
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- Опубліковано 6 сер 2024
- Can you lose weight by walking? Yes-walking is hands down one of the most effective yet underrated forms of activity that you can do to burn off fat. And the beauty about walking is that it can be done anywhere. Also, drastically increasing your step count can easily be done even in the comfort of your own home by just implementing a few simple tips. Before we dive into that, let’s attempt to answer how many steps should you take a day to lose weight. When it comes to the question of ‘how many steps a day’, 10,000 steps seems to be a good general number to strive for. That said, the ideal number of steps to burn fat for you ultimately depends on your diet and where your average step count is right now.
For example, an average 180-pound individual can burn roughly 60 calories per 1,000 steps when walking at a moderate pace. If you’re currently maintaining your weight with an average step count of let’s say 6,000 steps a day, then for every 1,000 additional steps you took per day you’d be able to bump up your calorie expenditure by around 60 calories. Given that there’s roughly 3,500 calories in a pound of fat, if you kept your diet and everything else the same, then by simply going from 6,000 steps a day to 8,000 steps a day, you’d theoretically be able to burn off an extra lb of fat a month just by making that subtle change. And going from 6,000 steps a day to 10,000 steps a day, you’d theoretically be able to double that and burn off an extra 2 lbs of fat a month!
But this goes both ways. When lean, active individuals likely taking in excess of 10,000 steps a day were then transitioned into a more sedentary lifestyle of below 5,000 steps a day, they ended up burning roughly 700 calories LESS per day as a result. And also began to gain significantly more weight with most of that weight being stored as fat. Simply indicating that how many steps a day we take is a lot more powerful in terms of our body composition than we perceive it to be, and therefore should be closely monitored to not only kickstart and speed up fat loss but to also keep that fat off once we’ve lost it.
So, to sum all the previous points up for you, here’s what I’d recommend for the number of steps to burn fat. If you’re not very active at the moment and struggling to lean down, then set a realistic goal number of steps you can hit every day in order to help create and maintain a calorie deficit WHILE ensuring that you don’t then compensate by simply eating more as you do so. And aiming for at least 8,000 or even 10,000 steps a day are honestly good targets, not only for increasing the calories you burn everyday but also because active individuals who burn more calories throughout the day whether it be from walking or any other exercise, are able to better control their appetite and food intake due to various physiological changes that start to happen in the body once you become more active.
Although hitting 10,000 or even 8,000 steps to burn fat every day may seem daunting, especially if you’re at home most of the day or sitting at the office, this really isn’t the case and is made so much easier by simply tying it into existing habits that are already part of your daily routine. For example: after every one of your meals for the day, make it a habit to go for a 10-minute walk immediately after. This alone if done for 3 meals a day will add on average a whopping 3,500 steps to your step account! So, yes, while the goal of hitting something like 10,000 steps a day may seem intimidating and unrealistic at first, it becomes a lot easier and in reach for you to hit when you apply the tips I went through in this video.
So, can you lose weight by walking? Definitely. But, on that note guys, just keep in mind that for the best results, these additional steps you’ll be taking need to be paired with a solid nutrition plan and regular weight training. As that really is what will speed up the process for you and set up the foundation for your long term success. And for an all in one, easy to follow program that shows you exactly how to best combine your nutrition, workouts, and overall activity so that you can lean down as efficiently as possible with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
builtwithscience.com/bws-free...
Filmed by: Bruno Martin Del Campo
MUSIC:
Music by Ryan Little - Think About You - thmatc.co/?l=9E7F675F
STUDIES:
NO. OF STEPS & FAT LOSS
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
DIET & WALKING
www.ncbi.nlm.nih.gov/pubmed/2...
WEIGHT GAIN SEDENTARY
www.ncbi.nlm.nih.gov/pubmed/1...
STAYING ACTIVE BENEFITS
www.mdpi.com/2072-6643/11/10/...
What’s your average step count and what have been some of your “hacks” to bump up your daily steps during this time? Let me know in the comments below!
Excelent vídeo bro. Like.
Around 7500 atm! I try to get up in the morning and immediately take an hour walk with my dog. Otherwise just move a lot throughout the day, doing my workout and doing a small walk in the afternoon.
How tall are u?
15k but in the lockdown 7k
10k a day before quarantine
Less than 1k now
I have a neurological disease and suffer from chronic pain 24/7. I started walking 3 minutes per day today I walk 3 hours per day. I am homebound and do this Inside my bedroom because of my illness, I have lost 120 pounds.
Awesome job working on yourself man!
Do you have a tredmill?
Good job I wish you all the best
@@prynkya no I walk inside my room back and forth as boring as it may sound I'm quite used to it. I try walk late at night when the weather is cool.
@@cuhyu382 thank you
Jokes aside guys this is really an effective way to lose weight. Been walking 20000 steps a day with a strict low cal diet and been able to lose 25kgs in 4 months. Consistency is key.
But how much of that was body fat and not muscle loss?
Thats nice man I start walking a month ago around 8km a day (roughly 10k steps) in rough terrain at a speed of 5-6km/h and it takes me around 1.5 hours already lost 4kg. Might step it up a bit and try to do an extra hour a day. This was suggested by my doctor which is a super athlete and couldn't believe it at first that walking can be so good not only for losing weight but for stamina and health. And now I find this video too which is super helpful. Yeap dont underestimate walking guys.
You've just inspired me to get the walking shoes out.
Mantab bro
Congratulations, man! Also, when I was working as a waiter, I was averaging 14km/day and couldnt gain two kilos in a year, despite eating a loot. I have changed my career, and it works like a charm!
I’ve benn walking from 17 000 to 19 000 steps a day for the last 8 months and combined with healthy diet with high share of proteins I lost weight from 130 kilos (286,6 pounds) to 95 kilos (209,4 pounds). Walking really is easy and effective way to lose weight. Do this guys!
Good work man, is a really impressive thing to lose 35 kg in 8 months
I was 90 kg during the summer of 2019. February 2021 and I'm down to 66,5 kg. Mostly because I go for a long morning walk right after breakfast. It really works.
How many steps? Or how many km you went for a walk?
yes how many steps and what's your average calorie intake
@@Fedreal_Bureau_Of_Investigaton @Muddyb Mwanaharakati Summer 2022 I'm 55 kg. My journey was very gradual; I started with 3km every morning, made them 5, turned them into running 20 minutes, added full body HIIT and strength training. Calorie intake was always 500 kcal less than what was necessary to keep my weight the same; it was 0,5kg weight loss per week.
Cut the breakfast too
@@TheGoldenrun how unhealthy
Currently hiking 10 miles per day X 6 days a week. Lost 27 pounds in the last 2 months. This is by far the most effective fat burner. It takes me around 3 to 4 hours a day but its worth it. Plus it's so good to be out in beautiful surroundings and getting fresh air and sunshine.
bruh 10 miles of any thing at 6 x's is gonna burn anything. His point is you don't ahve to strain yourself LIKE that to achieve amazing optimal results
lol way to miss the point of this video but hey whatever lol
@@Scrappy90059nah you missed the point smh
I've been hitting around 20K steps every day during quarantine and I must say it is the most effortless type of exercise which increases your NEAT. I'm losing weight without really trying 😁💪
You are lucky. I just finished 4 weeks every day 8-15k steps my average was 11 000 steps per day and I lost 0.2 kilos (like 0.5 lbs). Still keeping my diet.
Were you on low calorie diet
@Fukonami or she was building muscle and loosing fat at same time
tak ty jsi dobry Beast Ana :] kde tak chodis ze delas 20k per day?? Hory nebo mesto?
@Overlord then your diet is still too high if you want to lose more
I’ve gone from averaging 7,000 steps to just above 13,000 steps and in just a couple of weeks I can notice change. Walking = Better Butter Burner.
Am I the only one that loves to walk at night? I hate walking during the day for some reason.
I like to walk just before sunset because I like having walking "space" mostly to myself.
Same here! Night walks are more relaxing
Yes only time I like walking because I need my alone time I walk late at night
Yaas. More quiet and cool air than the busy mornings!
Normal people - photoshop to get abs
Jeremy - photoshop to remove abs
Okay once. Go and exercise now.
@@louiesu4130 yes I agree
Well honestly I see more people photoshopping to make their stomach look flatter because they’re trying to make a better looking before. Or worse looking I should say. Fitness people on UA-cam.
only reason i want a treadmill in my house. netflix and walk
Just got one and I love doing cardio in my own home.
Yea but the imagine the electricity bill I can’t imagine 😣
you can try audiobooks and walk. this is the only thing that helped me, music gets boring every day
Treadmill is bad for your legs. Your hamstrings dont have to fire to "pull" you thru the gait*. Save your $300+ and just walk in place.
@Zandeel Remmington it helps your ankle stability. If you lack stability i wouldn't recommend that or sand running
I am a pharmaceutical scientist and I hate watching fake videos online promising everything from weight loss and getting fit within few weeks. I love your videos because this is the first time somebody’s showing how to lose weight with scientific data. Much appreciated and thanks. Great job and keep it up. Subscribed to your channel!!!
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When I was in asia, I had to walk everywhere. Everyday I had to carry a heavy backpack and also carry books with my hands to brisk walk to school. My teacher even thought I was anorexic and pulled me aside and asked me why I was so skinny. My family moved to north america. I started to gain weight once I started to take the bus to everywhere since most places are no longer within walking distance.
I live in Asia right now and yes hitting 10,000+ a day is so easy because of the lifestyle and having everything in walking distance.
I was over 300lbs back in September 15 of 2018, an alcoholic, and ate basically whatever, whenever.. I was able to quit the booze once and for all and starting a mild approach to eating better, and started walking around my neighborhood which was next to nothing in terms of “mileage”.
Once I started seeing visual results, it motivated me to do more with my walking and dieting.. in 2019 I averaged a little over 2500 steps a day, and started a more refined diet.
This year I’m averaging over 6,500 steps a day (I actually do sprints now in between my walks) and have a very strict diet that was established after research done overtime that suited my lifestyle. Now, I’m still sober and look forward to my exercise routines every day with the goal to be solid, with lean muscle. Currently I go between 147 lbs. to 155lbs at most, which doesn’t happen often.. it’s been months since I’ve gone over that weight, and I must say slot of the exercise incorporated into my routines have been from watching your videos!
I am truly grateful for your efforts in posting your knowledge and experience on UA-cam. Fortune, Health, and Happiness to you and your loved ones brother. Keep it up!! 👍
I’ll be 40 years of age this year and that profile pic is from earlier this year! Thanks again!
☝️ ❤️
Well done man!!! That's amazing
Alcohol alone can screw up your physique.
🙏
Good job, keep it up
Jeremy is a great UA-camr and has also helped me a ton in my weight loss journey. I have a disability to where running isn't really something I can do but thanks to this video I now have another great way to burn calories 😁
Its nice to hear from others how helpful Jeremy's scientific based videos are👍💚
I just came back from an One Hour Walk , Took a shower sat down opened UA-cam and there is your Video about walking. Greetings from Germany
Because the GPS in your phone knew that you were walking. Due to the speed.
Funny did the same thing and it just popped out in reccomendations :)
@@marksystemed4678 wow that's new information I'm blown away literally
😅 zwar ein Jahr später aber genau so wars grade bei mir
I am on OMAD with the 10K steps per day. It really is workable. Walking is light impact and you can do it everyday.
With the quarantine and all the gyms shut, I started doing +10K steps a day. Some days, I do less and other days, I do more. However, I lost a significant amount of body fat. This works especially when you combine it with about 16 hours of fasting 5 to 6 times a week.
I get my steps in through trips to the fridge lol
We all guilty fam
😂😂😂
I see your comment every where in eddie scetion and now jeff and another one also
Same... 😢
And the bathroom lol
Walking is awesome I went from 210Ibs to 165Ibs in 2years just from walking and I enjoyed it and I'm grateful 😊❤️🌈🌄👌🏾
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Good job ❤️
I stopped craving chocolate since I started walking 12,000 steps a day. It's crazy.
@Medic Engineer it is because of lowering cortisol. that lowers gluconeogenesis which burns less amino acids. on the other side because it lowers blood glucose production, it lowers insulin. that results in higher glucagon levels. that increases fat liberation to burn more body fat. that results in the by-product glycerol which can be used as a building block for the rest of the gluconeogenesis that is thill going on, hence less need for amino acids to burn. the fat usage in the liver as a fuel source also leans to more ketone production. that ketones can be used by the brain and other cells as a fuel which lowers the usage of blood sugar which lowers the need for gluconeogenesis which lowers the need for amino acids for gluconeogenesis.
you see that there is less hunger because amino acids are not wasted. additionally the ketones (beta-hydroxy-butyrate) has also a hormonal effect to lower hunger.
less hunger, less eating. more fat burning and no wasting of amino acids ==> REE (resting energy expenditure) goes up.
see, there is no calorie logic involved here.
calorie logic is only good for forced weight loss and not good for an easy application (trying to ignore hunger).
hormone logic is an elegant and easy way for healthy body fat loss. (keto + walking + optionally once a week real HIIT (3x less than 1 minute full out))
notice the difference weight loss vs. body fat loss?
the calorie logic also contains outcomes like the minnesota starvation experiment - please look it up.
if you go the modern way with applying hormone logic, then you don't need to give a fuck about calories.
never saw an animal or thin people running around with a calorie table :-)
i think you got your answer now :-)
all the best!
Same, my apetite has decreased
I still eat two bars of dark chocolate everyday though.
@@ashishkhandakar1995 Yes but exercise is notorious for raising hunger and cravings. It seems low intensity cardio doesn't do that.
@@JamesCarmichael well all I'm saying is I changed my chocolate bars to dark chocolate from regular ones as a healthy alternative. Moderate intensity walk every morning for 2 hours work for me . I also do weight training and 30 minutes of bike ride everyday so I'm doing great 😁
I am 73 years old. I’ve always walked and worked out with my husband❤ since my husband passed away 9 years ago I lagged off, I didn’t care what I ate, but I did walk to help with the depression and anxiety.. when I retired in 2017 I brought home another love of my life❤cairn terrier named Otis Ray❤ we do 3 to 4 miles a day six days a week I do upper body weights 12 pounds each, nine different exercises 12 reps/3sets😊who said when you’re old you’re done😊 not me😊😊 I also drink 72 ounces of water a day the least amount 64 and I try to stay under 1200 cal. I have lost 45 pounds since July and I’ve got another ten to go.
Thank you, Jeremey Ethier. This video is exactly what I needed as I get myself back in shape. I was at 10-14K steps a day before the shutdown. I literally went down to 5K and have been finding ways to force my self to walk and get myself back up to 10-12. All of the step hacks that you provided in your video are doable. I would also include taking the long route to your car, the store, etc. I have forced myself to also walk to the store one to two times a day instead of taking my car. I am able to get roughly about 3 to 4K steps extra just by doing this. My goal is to get back up from 10-12 to 12-15 in the next month. Thank you for the encouraging and motivating videos!
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Go on brother..❤
In my last job, I calculated that I was walking up to 50 miles a week. Over 2 years, my resting heart rate went from 75 to 62. Walking is very effective! Even on rest days from running and weightlifting, I like to get in at least an easy mile or two walking.
This is why Japanese people are so fit and slim, and the best thing is that their lifestyle is all about walking, so they do not need to implement any tricks.
Thanks for the video! Appreciate the tips and will try to do them everyday :)
you are delusional.
@@Monzaman30E why? I lost almost 10 pounds in 2 weeks while visiting japan and I was already pretty slim. The health lifestyle over there is just better, especially with the public transportation
I do massage and when a client is injuried and cant do weights, I always tell them to walk alot. Then when they are ready to go back to weights they will be ready. Also sometimes heavy workouts can stress the body especially if you have thyroid issues, walking will get you better results because its relaxing. Walking, rest and good sleep can help you lose weight too xo
I got a pedometer at the end of January/early February. I started walking my dog every day. At first, I could only do about 1,500-1,700 steps a day. I weighed 307 and in addition to walking every day, I cut out sugar (like in desserts), and started going lower carb and higher protein. Lots of chicken and vegetables. Lol. Today, I'm down to 285 and I walked 10,051 for the first time on Tuesday!!! It took over a month to get to 10K steps, but I'm glad I stuck with it. I am only walking 5 days a week as after walking 10K steps for a couple days in a row, my knees, back, and feet are really hurting, so I take a day of rest on Thursday and Sunday. I still walk the dog but at a much more leisurely pace, so I don't get that many steps in, but the dog and I are at least not sitting on the couch all the time any longer.
Walking really does a whole lot more than just weight loss, especially when you can walk in mild weather with some sunshine. I find it really helps my mood. I'm not as lonely or depressed when I walk the dog.
Thanks for a great video. I am 73 y/o, currently walk at least 10,000 steps a day, more often 15,000. I walk in the garage around the car! Listen to history podcasts as I walk! Your suggestions were excellent. Where there is a will, there is a way!
That's really nice. But, no walkable neighborhood?
@@acidset my neighborhood is beautiful and walkable but lots of hills. Live in Az. In summer, too hot to walk even at 5 Am.
Also have a hip injury so hills are hard. Thx for asking! In WINTER will do some walking outside😋probably 17000 steps a day total.
That's fantastic, good on you! Inspiring!
Very inspiring and thank you for sharing
"73...15000"
Geez. Something to aspire to right there.
I started walking 10k steps everyday and it really does help with weight loss! Thanks for the vid!
In how many days u saw losing weight?
Ok thanks for the motivation
@@keerthikitty1394 u got give more than days to see weight loss
@@danp6820 i saw results in 1 week jahahah it's so effective
It doesn't help me grrr
If you sleep walk, you hit 2 birds with 1 stone.
Genius
underrated comnt 😂😂
😂
@@nikhilshukla8374 it’s so underrated 😂
lmaoo
I will definately start walking to my work when I get a job again.... hopefully this crazy time will end soon...
Yoga With Kate 뉴욕 요가언니 same here
Honestly same. I found a secret path to take to my job that’s peaceful so imma get it 👏🏻
@@stephaniealvarez1260 wish you the best luck !
10 Month later ... we are still in this shit ;-)
Praying for you
I envy those who can walk around their neighborhood and feel safe
Thanks for making this video! Love your approach. Instead of making things complicated, you broke weight loss and exercise down to some simple, effective steps. You've inspired me to get 10,000 steps per day with your suggestions.
I live on a university campus, recently I've made it a mission to walk at least 12k steps a day. It isn't easy. But I'm trying to get healthier and increase my energy levels. So I force myself to take long walks around the campus to reach my goal. Thanks for this video, it really helps to know that the work I'm putting into walking has a scientific background.
I actually learned about walking back in the early 90's from the " Ripped " series of books, on fat loss and attaining ultimate muscularity. I've been walking for leanness for 25 years. Walking regularly also sends signals to your central nervous system indicating that you are doing something regularly that is movement related. Your body responds to that stimuli by creating a larger number of efficient fat burning enzymes in the muscles themselves. Your body does this because this because it perceives this increased level of mobility as something that can be done more efficiently if you were leaner. So it helps you to do that and to get leaner by creating a more efficient fat burning process. If you're leading a more sedentary lifestyle, your body will NOT create more fat burning enzymes in the muscles, because it interprets your sedentary lifestyle as something which you do NOT need to be lean for.
Did not know that before thanks for the info!
How long and often do you walk for. Does it kill your gains - are you skinny
@@asthereal1502 Oh, I try to walk about 4 hours per week when just maintaining. Because walking does so much for your mental health, your internal health, and so on. It also burns quite a few extra calories. It's good for your digestive system, repairing muscles post workout, your immune system, brain function ( it gets oxygen to your brain), and blood circulation. You can walk as much as you want WITHOUT fatiguing muscles, as it's low intensity, and low impact. Hard cardio done too intensely will hurt gains, and can cause muscle loss. When trying to get lean, I'll increase my walking to 80 minutes per day X 6 days per week. I try to split that 80 minute up into 2 X 40 minute walks if I can. The first walk will raise your basal metabolic rate for most of the day, then the second walk later on you will burn more calories for the walk, because of the increased BMR. Walking will get your appetite and blood glucose levels in check. But yeah, walking does NOT hurt gain, and man do you get LEAN and HEALTHY from it. Even blood pressure will drop and continue do drop for weeks from the walking routine. Good luck...
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@@westfieldartworks8188your very knowledgeable thanks for the info
"10,000 steps a day may sound daunting" Just left a job where I did 18000-28000 steps a day, moving heavy shit and powerwalking. The first week when I started, I lost 3 lbs on accident.
I’m on a journey atm, I do about 23k steps a day and I’m at 238lbs. I was 305lbs and by just walking I’ve lost so much weight.. my goal is 185lbs and I’m not stopping till I get there…… PS: diet is important
Do you eat healthier too ?
Thank you for finally helping me understand why I was less hungry after being more active, I always thought it was strange that after starting a new workout program that I would end up losing my appetite, glad to know that this is actually supposed to happen!
Intermittent fasting and 20,000 steps a day 👍🏽
This is so important. Due to sitting at work and constantly being on the road my steps/day have gone down significantly. I am currently trying to walk for 1 hour everyday and there are alot of benefits.
this past monday I just started doing minimum 10k steps, since mid january I have been walking 2 miles now roughly 4 and a half miles. The first three days were a little tougher, since I was used to doing 2 miles but now I feel like I got used to it. Since starting this journey I started at 236 pounds my last weigh in which was on April 20th I was 200 pounds. I will be weighing myself again this monday and see how much I have dropped. Been doing the same plan since I started so I know I'm dropping weight even though when looking in the mirror it doesn't seem like it but how my clothes feel sure make a difference. Excited to be under 200 pounds for the first time in probably 15 years.
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I went on my first date and what we did was walk around and talk about things we were interested in. Walked altogether over 30,000 steps and had an amazing date. :)
Weight loss being the measure of a successful date 🤣
Fantastic video! My life changed when I started walking more. I usually walk about 10000 steps but have now pushed that up to 11000.
Awesome video! I have been doing this now for a few years, and it’s crazy how much more you can keep your weight in check with just checking your steps!
I’m so glad I found this video because I was really struggling. My knees, hips, and shoulders click when I do certain workouts. Since I lost my insurance this year, I can’t get it checked out, so I stopped working out during lockdown and gained some weight. Luckily I have no pain or clicking joints when I walk, so it’s time to start walking 8K-10K steps every day and lower my calorie intake.
Thanks for the video, it definitely convinced to start walking. I'm doing 1h30m brisk walking, or 10k steps, everyday at 5:30AM. Feels amazing.
I recently upped my steps to over 10k per day and my body composition has already started to change
Jumping jacks area in front of the fridge will help a lot
20,000 steps a day
Thank you
Nice! 👍
takes about 4 hours a day to do. I certainly would love to do this if only it didn't eat up such a huge chunk of my time. I only do 20,000 maybe once or twice a week
@@phil_maticThis is very, very slow walking tho. Usually normal walking is around 6000 - 7000 steps per hour.
@@phil_matic@phil_matic I've just got a treadmill and did a 30-minute walk and did 5 thousand . it was a pretty brisk pace though
Walking is exercise that does not feel like exercise, good stuff. Great for the health of your heart. Gets your lungs strong. Should be the first thing that anyone who is overweight should do on there weight-loss journey.
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Ppl use to laugh at me for walking on the treadmill in between lifting sets.. I have to agree with you.
I've just got back into walking again with quarantine. It is something I have enjoyed since a young child. I started going to the gym 3 years ago (I'm 57) had a wonderful time learning and loving weightlifting but not losing any weight.....upped my walking during the last few months and voila.....and it's just steady state. I enjoy it knowing I'm getting exercise but more so the pyschological aspect of relaxing. Glad to see this video reinforcing my love for walking 😁
I completely agree with this Jeremy. I have been a runner and triathlete for a numbers of years, I cross train and switch my workouts around to avoid injury and keep the consistency and body fat healthy. Over the years I have introduced more walking in longer runs and workouts. I went out for 4 months and my cardio was just walking along with steady clean eating habits with a few cheat days. It is very true, my body fat and body composition remained the same and I noticed even more definition then years past. 8,000 to 12,000 steps per day with one day off. My true way of accomplishment was consistency. Of course you don't have to go long or hard every workout, but consistency is the key ! And yes , its true, walking can be your lone cardio workout with a bit of resistance training, and you can be looking as good as you want. Stay healthy and safe and walk on.
I never really kept track of my steps but thanks to my family's treadmill and my backlog of shows, I've been doing 30 mins of walking a day at the start of the month and I've been seeing the results. They are small but I can actually see the lining of my pectorals.
Walking + not overeating = fat loss - I have been watching what i eat (not calorie counting) + walking 10.000 steps a day [except SUNDAY] - ( which took me about 90 minutes). The first month I lost 6 kg and now I'm at 12 kg down. But I haven't been walking since march 26-th. All I do is sit mostly 10-12 hours. Planing to start again tomorrow, since our quarantine has loosened up a bit. I've started this on January 1-st and went from 92 to 77 kg and gained 3 kg in a month since I sit all day and play games, so now I'm 80 kg.
Heck yeah similar case for me I've started walking again tho get back on the grind
what is it with ppl being unable to walk on sundays? is there a virus that makes your legs stop every sunday or is it sport on the boob tube?
@@LiLBitsDK you need a day for muscle recovery and to just relax. And sunday is perfect for that.
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Stop playing games 😂
I can attest to this. Last year, I was at a point where my jeans couldn't be buttoned up lol. I wear looser, longer tops anyway but they helped to hide the fact that my jeans were unbuttoned haha. But I started to walk around ~7000 steps on average everyday. (weekends were very sedentary, no diet change) In two months, I needed a belt with my jeans. I also felt my energy levels and sleep to improve.
did u also do any diet.
@@RB2S123 nope, no diet.
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Same, no diet change. Not gonna lie, i do eat like crap. But it works because my calories intake is way lower. Because i walk 21,500 steps a day and burning over 1k calories. I eat like 1500-2000 calories because I'm not a big eater.
I was in a motorcycle accident that almost killed me two years ago.. since then I never take my body for granted. Now I eat whole foods, lean meats, fruits, veggies and lots of organic PB. Even with my multiple injuries I continue to workout, diet, and walk over 10000 steps a day with a bad leg. This is the comment you were looking for! YOU ARE CAPABLE, YOU ARE STRONG, AND YOU CAN DO THIS! Good luck, everyone. Prayers for new beginnings! 🙏
I'm so glad you survived that accident ❤ Thanks for sharing this!
@@darina_lilia never give up!
I've been walking 10000 to 12000 steps a day since lockdown but because of Ramadan i stopped doing that! Your tips seems really helpful and I'll start following it strictly from tomorrow,
On a sidenote I'm commenting it while walking from my bedroom to hallway 🤣🤣
Amazing video :) I’ve found that if I call friends while on a walk, I can easily do 10-20k steps without it feeling like exercise
Same! Good advice !
Same it goes by so fast when talking to someone 😂
I don't have an issue till 11 k to 12 k, post that it does become a bit of a strain so I stop anywhere between 11 k to 12 k. However I have been doing 10 k consistently for about 6 months and I can already see a world of benefits like better concentration, better sleep, better mood and also a healthy appetite, though I do keep the calories in check. Thanks.
"Reps to the Rhythm" was what revolutionized the whole step counting for me. Check out his walking workouts and have fun! Sometimes I do 20,000 steps a day simply jamming to great music. Thanks for this video. GREAT content. 😄
I’ve been searching for a simple walking plan. Thank you for your information Sir! Great video!!
I walk between 5000 and 6000 steps a day and I still lose weight. Lost 13 lbs in 2 weeks
@Dhanush21 0,45 kg
@Dhanush21 at a time 10k or throughout the day?
Man, I love how you combine graphichs/animations with fitness science. Makes it super easy to understand things
I suffer with bad anxiety and have been on medication years i couldn't even walk out the house without wanting turn around and run back inside ive just downloaded the app reduced my medication and today I've walked 15000 steps for the first time in years i feel good about my self and have set my alarm for 6am i will be working towards 20,000 by end of the week we got this 💪 good to clear the mind aswell
I have #PCOS and prolactinoma and i have been struggling with my weight for years ... tried everything .... spinning classes, boxing, TRX, jiu-jitsu... and still wasnt seing any results.. then i started going into a depression and read how walking helps. So i started walking about 2 months ago and got a huge surprise, my weight is finally going down....
I highly recommend people who have tried everything to try walking it did miracles for me ....
good luck everyone !
Your posture is amazing! 10-12k steps for me. Flat stomach and leaner legs.
I work as a nursing assistant and I walk a lot during my 8 hour shifts. I never have to worry about not walking. I don't really count how many steps because I love walking. It's my favorite form of exercise.
A sea of white complimented by hardwood floor s and pure sunlight I envy his home
you missed the point of this video.
@@Monzaman30E please spare him comment police 👮♂️🙏
Amazing and inspirational channel, so glad I found it. Little tips like jumping jacks and moving around during brushing teeth plus the maths to go with it, really help expound the logic and it clicks!
Thank you!
I'm starting today at 14.5 stones, need to lose 5 stones.
I'll update soon...
All the best to you and everyone here.
I have two weeks doing this and I definitely lost weight and now I’m at the lowest I’ve ever been and abs are finally starting to come in after never being able to see them
That's cool, dude
💪🏽
I bought a nice rebounder and when my standup app goes off on my phone (every 25 minutes) I lightly jog on it for 6-8 minutes. By the time the day is over Ive been on it for 40-60 minutes a day...and then in the evening I also go for a brisk walk. It works, Ive lost 21 .lbs so far and I’m not burned out or tired.
Update: i am now down 28.lbs just from rebounding and walking. Now spending more time on resistance training to firm things up.
I love all of you making efforts to become healthier and also everyone helping others.
Excellent video!!! I have a terminal blood cancer. My former race partner always told me it's not worth getting out of bed if it's less than 10K. that's my base distance when I go walking and also qualifies as a marathon distance. In 2021 I lost 32 pounds in a week and a half because of the cancer. In February 2022 I noticed I was slowly gaining weight. Since March 18 2022 I have done 42 virtual races ranging from 10K to 26K. My oncologist can't believe what I did. Yesterday the day after my cancer treatment I usually feel sick. During the morning I did a 10.58K and 21.19K race. BTW, I'm 65 years old.
On occasion I do 20 pushups on the kitchen sink, at least 20 squats and while I'm waiting for my appointments with my oncologist I do push-ups on the handrail, squats, stretches and while getting my chemo I will occasionally do some squats or foot raises for my calves and Achilles. Keep moving, that's the key and also restup!! 🙂
Thank you for sharing. Wishing you the best.
Wishing you a long happy life ….kick ass brother
@@yankeefan2119 thanks so much!! Really appreciate it especially since I am starting a highly experimental trial and everything that comes with it. Your comments go a long way!!!
You are truly an inspiration! God Bless you...wishing you the best!
Perfect video!! Since no gym. I've been walking everyday 22 floors 6 times everyday.
Since a knee injury Iv been walking regular daily and loosing lots of weight, think this was a blessing in disguise, but doing like 20k steps or more a day. Good videos very professional I might get to your level one day 👌🏻
Usually when it comes to walking I aim for 5000-7000 steps a day. Your body can benefit from it overall. Nice vid!
ive been following for a long time. good to see your channel thriving bro
I’m currently post knee repair, but I aim for 4-5k steps a day, at at least 4.3-4.5 mph, I incorporate a few uphill and also up and down a set of 80 terrace stairs (4x up and 4x down)..not going to lie it fuckin kills me somedays and my knee feels it but I enjoy the high it gives me. I hope to gradually build up strength and endurance once I’m completely healed and stronger. That all said…I personally feel like the most important factor is to literally create a healthy relationship with food, the more you fear it or place restrictions on yourself, the less likely it will be to work (For the majority) in the long run. Obviously it will be easier for some more so than others, but I feel you need to create and establish a good positive relationship with food before you even contemplate weight loss or getting your body into dream/healthier body. Again this is merely my observation and understanding I’ve gathered from sources I trust and I am finding it works so far.
Hey Jeremy. Thanks for putting this video together. You are the first person I have seen who can break this down in an easy to understand 10min video. Great work & excellence video production too!!
Great tips here to bump your step count. For good results also get plenty of 💤, alongside watching your nutrition. I love to walk outdoors for additional benefits like stress-relief and exposure to natural daylight (helps keep the circadian rhythm in line). Targeting 13K steps daily right now.
This was great! Thank you! I have been trying to hit 10k steps and struggling to do an 1.5hr walk daily to hit it. This will really help. Thank you
I have been walking 20,000 to 22,000 a day. Most in my house lately due to the heat and smoke out side from the fires. I have been losing steadily. I agree walking works!😊
i like how you broke down the reasons of each type of fat reduction exercises.
I think this is great knowledge. Low impact burns just as many calories, its all about total length. Running 10k just drops those calories in a shorter amount of time. Of course, HIT will increase other factors such as muscle mass and and stamina, resulting in the person being able to have even greater effect during shorter periods of time. 5k or 10k doesnt matter -- consistency is key. Count your caloric intake, keep a deficit of 300 and walk 5k a day and keep hydrated. This will make you lose weight whatever diet you have.
Also, park further away in any store or place you go. Park closer to the back. Adds a lot of steps. Thanks for the content!
I walk 3.5 miles every morning 7 days a week. I started watching what I eat on Jan 1st, 2020. So far thru walking and watching my calories in calories out and knowing my BMR I have been able to take my weight from 255 to 176 pounds. I'm only 5 feet 6 inches tall so 3.5 miles is approximately 8000 steps. From there it's easy to get a couple thousand extra steps in. I have cervical stenosis so walking is low impact and is the best exercise for me. Good video!
255 to 176 In how many days you lost this weight?
thanks for the solid advice, my dietitian also recommended i do 10,000 steps a day. something i plan to do in addition to my morning gym routine
Great video brother relevant and clean! Much appreciated!🙏🏻
I like what you did with the small calculations at the end. I work in my home office 9-10 hours+ a day and those small things really add up.
I do 10000+ steps a day walking and cleaning my diet up helped me cut around 80lbs of fat over the last year. 10k was never a target number for me, it just kinda happened that way and what i stuck with doing and now its part of my daily routine
Love this, it's my go to when I feel I'm gaining weight. I walk 10,000 steps at least. Keep up the great content
Great video. Thank you. I walk at least 10k steps a day and if the weather is rainy, I use a mini stepper and get 1000’s of steps extra a day . I also do cardio workouts every day.
This is so helpful!! Thanks for adding all the examples, numbers and science!
Literally me this morning: I’ll do a rest day, maybe walk? Me after this video: fine, I’ll walk.
This is literally me today. I've been doing 12,000 to 15,000 steps a day and today I'm tired but I'm like no excuses get out and do it!
Bro, you’re saving my ass with these videos during all this
Dude! That Jumping Jack idea was awesome! Doing it tomorrow for sure. Thank you 🙏🏻
I turn 60 years old in May. My 84 year old father was giving me crap that I shouldn't use my age as an excuse because he walked 3 miles everyday rain, snow or shine. So I got started in late February putting 8000 steps as my goal. 2 weeks later, 10,000 steps. I'm now doing more than 20,000 steps plus 100 push-ups everyday. I'm feeling much better, younger and stronger. I only eat one nutritious meal a day. I went from 214 to 198.4 as of this morning.
My dad walked an hour to work and an hour back 5 days a week while on those 5 days had a sandwich for lunch he lost 30 kg in 5 months my dad's 6'7 and had a bodyweight of 147kg before dropping to 107 lg
Was he also on low calorie diet?? Or was eating as usual
I started walking for exercise a week ago. I started with 25k steps but tapered down to 20k a day. Since then I went from 192lbs to 182lbs and 17.8% body fat to 16% bf. I’m shocked how something so easy is helping me lose fat. I exercise a lot and go fairly heinous HIIT after lifting and could never lose weight. Walking works!
The cat looking around while you walk around the room is awesome. :)
This is the first time I’m watching any of your videos and I’m regretting why I did not know about you before.