I Walked +20,000 Steps A Day & This Is What Happened!
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- Опубліковано 24 тра 2019
- After breaking a couple of ribs 8 weeks ago, my activity level suddenly dropped. I wasn’t really been able to do anything while they healed, but I still kept busy...
As a result, I managed to put on a few pounds during this 8 week period. But now that my ribs have healed, I have been motivated get myself back in shape, and I am turning towards what I know worked in the past.
Walking is my favorite way to get in shape, just making the effort to take some extra steps, you can make such a huge difference in the long run. So I slapped my FitBit on to keep track of my steps and made it a goal to try and get at least 20,000 steps everyday to help jump start me into getting back into shape.
In addition to the 20,000 steps a day, I worked to keep my caloric intake to around 2000 calories a day so I could create a caloric deficit that would allow me to start burning up fat.
Here were my result for the week:
Day 1 - I managed to get 22,776 steps and my body burnt 3744 calories for the day
Day 2 - I got 20783 steps and burnt 3634 calories
Day 3 - was a huge day for me. I managed to get in 35,328 steps and burnt 4634 calories
Day 4 - 20,377 steps and 3552 calories burnt
Day 5 - 25,159 steps and 3921 calories burnt
Day 6 - 25,377 and 3941 calories burnt
Day 7 -21,974 steps and 3766 calories burnt
For the week I got 171,774 steps totaling slightly over 80 miles and burnt a total of 27,192 calories while only taking in around 14,000 calories. This allowed me to create a calorie deficit of 13192 calories for the week.
So my starting weight at 205 pounds, my body fat percentage was at 20.3 and my water weight was at 59.7
After 7 days of walking over 20,000 steps per day, with the average step count coming out to almost 25 thousand a day.
I was able to drop down to 197.8 pounds. It’s actually even a little better than the numbers show because I currently am retaining 1.2% more water at this lower weight than I was at my higher weight.
My body fat percentage dropped by 1.5%. That’s over 3 pounds or 1.4 kilograms of pure fat. My Muscle Mass also went up from 38.8% to 40.1 %
I am always amazed how something so simple as walking, which we do everyday anyways, is so effective. By being mindful to do it a little more, you can make some big differences in the long run!
Here is the link to my FitBit - amzn.to/2W0fMAI - Навчання та стиль
If you liked this video, I one up'ed it to +30,000 Steps A Day / Over 100 Miles In 7 days. If you want to check it out, here is the link - ua-cam.com/video/hjyDYG90JCM/v-deo.html
Done... Now I'm going to do 10K per day for a 30 days... You push I push... Do you have a Mi Fit band?
Does the pace at which you walk matter or as long as you walk the steps?
Please share the link for weight scale.
Yes!! @Simple Man please post a link for the scale you are using!! I need a good detailed digital scale.
This is ossum, Simple Man! Great idea here and appreciate the details of your tracking.
Thanks for the shortness of the video. I like how you got to the point and kept it simple.
Thanks, I’m glad you liked it!
Yes thank you, I hate people that make a 10 minute video with only 5 minutes of enjoyable content.
@@SimpleManChannel Hi Dude, Can you tell me the diet which you follow?
Hints the name simple man
Bingo. Right to the damn point and giving us what we want. Thanks Simple Man
This is what UA-cam for...a normal man posting video with real details and real results..thank u sir..
Sorry can't like it's at 69
Yeah man all these other youtubers be extending videos for nothing
The real UA-cam that we have lost somewhere
I work in a retail store and walk 26,000 5 days a week.
Hospitality too. 4 hrs shift 14000 😆
Thank you for the simple, clear and concise explanation of the effectiveness of walking. Your video beats a gazillion other's attempting to do the same thing. I'm off for a walk now !
Walking and bodyweight exercises are the perfect minimalist exercise routine, which is what I do, great video, thank you.
Same here, I never have time for the other stuff
@@SimpleManChannel please post a link for the scale you are using!! I need a good and detailed digital scale.
Excellent video! I am also a serious walker and walk at least 10 km a day. I have found walking to be the most effective way to lose weight and get back in shape. I tried HIIT cardio exercises but I was not having the same results, because I overdid it and my body was not responding. Walking is simple and effective.
If this video can get to 1 million views before January 1st, 2020 I will pick one commenter below to send a brand new FitBit to. So like, subscribe and comment to get this video recommended and let’s make this new year a healthier one!
Also if you have further questions about my calories burnt check out my first walking video about this - ua-cam.com/video/Ka_ZDfFXVFA/v-deo.html
Oh nice.
I know I need to walk, I have sidewalks in my neighborhood and parks nearby. But you must have already been fit to be able to walk 10 miles on your first day! I would have had to call an Uber or possibly an ambulance if I even attempted that today :)
I was getting at least 15K a day before this video, I get to walk quite a bit at work too so that helps.
I absolutely agree! My cardio is just 15k steps every single day when im cutting cuz I hate jogging. Walking can definitely burn more calories in the long run. Plus it’s easier on the legs and joints for recovery. :)
And it preserves muscle mass due to the low intensity. Also lowers cortisol which is great for sleep, which is great for basically everything lol
Definitely, I'm more motivated for a 20k walk, when I'm not jogging. Now I've bumped it up to 25k
I wonder how he knows he lost “pure fat”. I recently got a body composition scale and while I have lost 9 pounds, 2 of that was muscle, and I am making a point to get adequate protein, collagen, and creatine. I am lifting heavy-ish weights as well as walking with a weighted vest. Disheartening. I’m an older woman and I can’t afford to lose muscle.
@@mellocello187 He might be right or he might be wrong. Dont get absorbed in all these little details. The only accurate way to see your body fat is a dexa scan. Just look in the mirror and try to be objective and as long as you are hitting your protein goals, you are set!! Just trust the process.
@@kevincampos766 I wasn’t absorbed in details, I was countering a broad, unsubstantiated assumption which could prove dangerous as muscle loss is a serious problem as we age. People should not make comments like that which are not supported by science. I lost muscle by walking. Period.
Perfect video. Short, simple, to the point and all the information you need.
I love such crisp, no-nonsense and objective reviews... Thanks a lot!!
Way to go! I'm recovering from upper back injury and have been walking 10,000 + steps daily. You've inspired me to up my game. Cheers, brother!
You are awesome! Never stop making these kind of content, it's simple and easy to understand. Thank you!
I started walking everyday because of you and dang, it feels GREAT!
That’s awesome to hear! Keep it up!
That's the problem isn't it, people use there cars and transport rather than walking a mile or two to there destination. If we all walked a little more people wouldn't be over weight and unhealthy, walking can do you the world of good
Tuned- VXR very true! Plus it’s kind of fun once you start!
Well, not quite. If you don't mind your caloric intake, your appetite will likely go up, which will result in overeating, and you can't outrun a bad diet. Additionally, vast distances should be spread in 25-35 minute session, to avoid cortisol buildup, which is related to fat gain, particularly in the lower abdomen and in and around your face. Hair loss too. And no, it doesn't matter how good your dietary choices are, your body will make an effort to store fat around that area, likely to prevent organ damage due to high levels of stress (kidneys, thyroid gland, brain (?)). It makes a huge difference over a period of months. Otherwise, I completely agree with your point, for I've been walking 20k+ steps daily for the past 2 years. Without skipping a day. It brings a huge carryover to all of your lifts in the gym, keeps stress levels low (assuming you're not doing a 15km walks in one session), keeps the body fat low, improves your cardiovascular health... And the list goes on. I managed to lose around 70kg of fat just by walking and intermittent fasting, without damaging my joints or any other body part. Same can't be said for running. Walking > running.
Bike to your muscle and lung health.
Keto and stop cramming garbage into your body.
I used to weigh 263 pounds with a 42 inch waist. After three years of eating better and walking a lot each day (3 to 6 miles daily) I am now down to 197 pounds and a 36 inch waist. Working on getting into a 34 inch jeans. Side note, next month I turn 70! Anyone can do it just take one step at a time.
@@bollpwnbay what about skipping?
What a great video! Short and concise, yet feels like complete information
Great job! This is an excellent way to encourage folks to get moving in a low impact, non intimidating way. 👍
Absolutely. Nearly everyone can just start walking a little more to make a difference
This is so encouraging because I workout at the Gym and recently included walking 5 miles a day. I have a 88 more pounds to lose. Thanks so much can’t wait to get to 33% percent body fat
Simple and inspirational. Going to order a Fitbit now and get started on this. Thanks!
Good for you man! Walking is really simple and effective,
Here I am with my meager 8,000 step goal lol.
Thankyou for inspiring me to do more steps daily .I use to do a daily step count of 18000 steps with my job as a postman but since ive retired i'm down to less than 10,000 a day and my weight has gone up consistently.From this monday onwards i will try to do many more steps than i have been doing as dropping 6 stone from 16 to 10 is very much on my list of things to do Thanks for making and sharing this video.
Walking is very affective
But we need time to walk
Reduce calories and walk
Best way to loose weight
I don't think it is "the best", but walking more certainly adds to a healthy lifestyle. There are a lot more "better" ways to lose weight though. Not disagreeing with walking, just saying there are other better ways to lose weight.
@@dlk449 in terms of recovery there isnt. Walking also doesnt cause hunger unlike other cardio methods.
forcing calorie reduction is the worst you can do. calories do not matter
That's literally what he did.
@@stefanweilhartner4415 calories do matter.
Thank you so much been searching for a short video, with information I needed.
Thanks simple man! short, and straight to the point. Awesome video!
Really digging this man. I walk to work everyday, it is a short walk, but I am pretty well on my feet all day at work. I am considering on getting a Fitbit and actually tracking everything and make a few changes. Really good to see how well you are doing man. Keep it up!
Thanks man I really appreciate it! I really love my Fitbit. I’ve tried some of the cheaper trackers before, but my wife always had a fitbit, and I was jealous how much better it was so I broke down and spent the money on one. Totally worth it though!
Loved this video. Straight to the point. Congrats!
Thank you!
This is one of my favorite videos on youtube! Thanks for the inspiration!!
U r straight to the point. Unlike other youtubers who try to beat around the bush.
You just motivated me. Thank you!! Going for a walk now
Awesome, I’m glad you liked it. Enjoy your walk!
This was motivating! I had fallen into a trap of no longer working out. But videos like this push me to get back into it! Going tomorrow no excuses 💪🏽
That’s awesome man! It’s easy to fall out of the routine, happens with me all the time too! Good luck!
Excellent. Thx for keeping it short & to the point.
This is a perfect video, short, detailed, entertaining and direct to the point. Subbed
Thanks man!
when I got my Fitbit, I decided to follow its advice of 10.000 steps per day. OK, not 20.000, but I do it for two years now, not only for a few days.
was difficult to achieve at first, as Software Developer I'm quite sedentary and was only doing ~2500 by default. but I begun to do all my ways (groceries, dentist, haircut, gym etc.) walkin - no car, no bicycle and (especially hard) no motorcycle.
2019 result: Jan 1 - Dec 31 = 3.925.658 steps.
Wow nice!
Love it ! Walking is such a sustainable way to keep fit
Thank you!
Straight to the point and very detailed. Good video.
This is the information I was looking for. Thank you.
Glad you found it useful! Thanks for watching!
Great job, I feel motivated.
Awesome man, thanks for letting me know!
I am in the midst of finally adding more steps to my daily count after my knee decided it needed to rest or never walk without pain. Never ignore what your body is trying to say. Perseverance has a fine line. I am looking forward to try adding an extra 1,000 steps at least 3xs a week. I miss those 6 mile days.
Best of luck to you!
I desperately needed this video.. Thanks for sharing.. God bless you with all the happiness. 🎆
Great positive and informative video! Thanks for sharing this. Best to you and yours.
I started walking when I was a baby.59 yrs later I'm still doing it!
I walked 30000 steps everyday for an year. I started from India and have reached Antarctica now
😔
🥴
How was it to walk on the ocean's floor ?
Thanks for this pragmatic video straight to the point 💪🏾
Man you dammmm motivation for me 😍💪✌️
Awesome man, thanks for letting me me. It motivates me even more when I know people find my videos helpful! Best of luck to you!
This was great info. I did 23k once. @ 68 years old and very healthy 15k is my max any more and my hips are sore for about 2 hours. I avg about 11k 7 days a week and I feel great zero health issues.
I walk over 20k steps per day going to college and back. Great low active exercise that helps a lot
Lost a few pounds?
Thank you so much for sharing it, great results!
I'm encouraged greatly! Thanks so much
Currently walking 20k steps a day after a life long battle of on and off again working out and YoYo diets. So happy I found my desired cardio. Walking. 💙
How you started?
What a nice looking neighborhood, if I lived there I could probably walk 20k
Thank you!
I live in the city and run everywhere. Doesn't matter where u are. Your mindset is the thing you need to change.
I live in Alberta and in the winter with the wind chill it can get to -50!
Walk inside your home haha
Lol these people saying they live in the hood and stuff smh. No you dont. Even if you did thats no excuse
Congratulations!! Thanks for sharing!! Look forward to your July 2020 videos!!
Thanks, I just started a new challenge a week ago 💪
Short simple effective....this is how videos should be....keep up the good work brother.....I was a pre diabetic and obese man myself....simple walking helped me reverse pre diabetes and loose weight...plus made me more energetic. ...
Calories is overestimated - no way you burn 3500 calories when walking 9.55 miles (15.37 km). I would estimate 1200 calories maximum
That figure includes bmr
Right! That’s way off
you are absolutely right.
it has everything to do with hormones.
if you lower cortisol with walking for the next days, you burn body fat.
if you increase cortisol with running, you will burn calories.
this is the most important difference.
if you only burn body fat, you don't get hungry.
you dumb bro, the bmr is included you knockhead.
I agree with you. I can walk 10 miles and onl6burn 1,200 calories. I do walk at 14 minute miles or faster. Maybe walking slower and increasing the time walking will burn more calories. Idk
Started from 87 kgwt....15000 steps per day..controlled diet..after 2 months....74 kgwt..best feeling
All info and results, no fluff. Brilliant vid.
Glad you liked it man, thanks for watching!
Thx buddy for the heads up to just WALK a little more and how it can positively effect the life.
I do this 5 days a week with my sister. We keep weight off and always see so many people on our walk it's great. Joggers follow walkers people on bikes its great
Always nice to see a video from a fellow walkoholic!
Haha it’s addicting once you get going! Thank you for watching, it’s much appreciated!
Thank you very much!! That was motivational and informative.
Great video! Love the back yard and neighborhood. Very nice. :)
Thank you!
Ok, I walked 13000 steps today, and I'm absaloutly shattered how you did this idk
He is using fitbit... fitbit tend to over exxagerate its step reading... had a fitbit charge 2... a small wiggle of my wrist is counted as s step... sitting in a travelling car, small bumps of your wrist will be counted as steps.. one time riding on a bus after my ride i was surprised it read i have done 3000+ steps all the while sitting for that 30 minute bus ride... such a let down for a pricey tracker.. stick to galaxy fit or mi band... itll be worth without spending too much...
It’s very possible
@@Seirryu-heart8 that depends alot. the idea behind it is aswell that you are supposed to count other movements and not just steps. As far as counting a step from a bump in the car is not really likely. However if you lay down and have some rough sex but you dont walk, it will deffintly count some of the acitvity as steps. Regardless about 99 procent of his movements came from actual steps so its as accurate as can be.
I walk 30000-40000 a day from work
@Val you mean that’s the average while working out or going for a walk right/treadmill right? Not average day to day regular walking because I don’t think the average normal person does that amount in steps in an hour with regular activities. I’m very active at my job and even at home and I don’t do that amount of steps in an hour unless you work at job that requires you to be on your feet moving non stop like maybe pushing carts outside a store, and even then that’s a lot of steps
I've had three fitbits. They count arm movements as steps so it's best to put it in your pocket so it counts your leg movements vs arms.
Kingdom Warrior I knit, so I found if the Fitbit was on my arm it would record the arm movement, quite funny
Apple Watch does the same
Go for a few hour boat ride and get you 20 thousand steps in with out taking any steps
I love how ure straight to the point
Thanks for the motivation my man!
Glad you liked it!
I was so sedentary. When I first started walking the first time for a 5 mile stroll I was so sore with pain on feet and blisters. I'm only 26. I was so surprised this happened.
Alex Peredia it’s amazing how subtly it creeps up on you
I done 28000 steps my legs were done for tbh. I am Definitely continuing it though because I got some free time to burn. Always nice to listen to a podcast while walking.
Awesome man, keep up the momentum!
No fancy talk straight to the point thank you
Best video on youtube, straight to the point
Thank you for sharing this!!!
Question: What is the highest number of steps you have ever gotten in a single day? The day I got a little over 35,000 was my highest. Also if you would like to follow me on FitBit, my username is SimpleMan. Thanks for watching!
Mine was near 50000
About the same as you 35000/ day
50,000 steps takes way too long..About 7 hrs and 30 mins to complete if you walk at an average pace. If you’re a fast walker, it takes about 6 hours and 40 minutes.
So anywhere between 6 hr 40 mins and 7 hr 30 mins to complete 50,000 steps depending on how fast you walk.
Very unrealistic for the majority of people to achieve.
@@thedon2005 It is a lot but not impossible either
I had lost over 20 lbs by just walking. Walking is really underestimated. It's low impact so you can do it for much longer without realising or tiring out.. loved your video!! I have 40 lbs to go and your video inspired me to keep at it! 😊 🙌
Thank you! Congrats on your success so far and good luck with your future progress!
Thank you for sharing. Very inspiring!
Great short video! Thanks!
Much faster times than the leisurely pace of your stroll in the vid would suggest. Well done though,
good video. although walking is low impact. how were your knees/joints? did you build up to 20,000+ steps or just get one day and go?
I had worked up to it. I would normally get in around 15K a day. I decided to try and up it for a week. I was tired but overall my knees and joint were good.
Excellent! ... good on you man!!
wow thats great , can you please do video of your meal plan for those days !!
Since January 1 2019 I have a total of 7,121,420 steps for a total of 5,174 kms (3215 miles) and the count would be higher is I hadn’t injured my left knee in June. Going to see if I can hit the 6000 kms mark in 2020.
Wow, very impressive! That’s great!
Keep walking 🚶
Keep inspiring
Huge respect from India 🇮🇳
Thanks man! I appreciate your support!
God bless😊
Awesome video man, really appreciate it. It was on poi t no bull crap, pure information. Looking forward to more videos from you. 'Instant Subscribe'
Thanks, I appreciate it!
Walking is amazing. By the way the music at the end of the video was awesome
Mix this with fasting and you’ll get shredded
I’ve tried IF before and it does work for sure!
So, if he had fasted & still taken in 2000kcal/day it would not have made a difference.
@@jaap2458 it would cus the body will burn more fat wile fasting
IF is just for convenience. It doesn't really offer any magical benefits.
@@SuperNoX86 Go watch dr eric burg then come back and say that bud. There is a lot more to it then just not eating lol.
I did 15k with my VR....beat saber when you dance to it logs high step count, plus you are gaming. Your mind is tricked!
AWESOME go you! thanks tracking and sharing💥
20k steps is alot. Good on ya for doing it.
2/3 of loosing weight is dieet, not only how much but what and at what time you eat it. i have my 50lbs goal set and i have started yesterday. im cranky as hell but its okay, i know after a few days i feel better.
Best of luck to you man!
@@SimpleManChannel yeah, i must loose the weight. causing health issues. Anyway, going to talk about it in my video from later next week. "Restoration of life." first need to get two other vids out.
Cool man, I’ll give you a follow to see how you do!
It would be interesting to see just how accurate the fitbit is with comparing it to a GPS tracker like say Strava. Not that convinced by the predicted calorie count either.
My wife bought me a Fitbit for Christmas. I took it unopened back to the shop and got her money back.
@@paultrewin5871 why
@@Ahrone1586 Because I knew I would never use it. It was a waste of 150 euros.
Great analysis of walking 🚶♀️
Nice crisp video 👍... End music was sounding like always somewhere by scorpions
Wow really nice!
But i live in saudi arabia and it’s 50 C , 131 F
But I’m trying to move indoors and i get 13k so it’s nice
i just have one question, how did you get that much calories burned? i'm just burning like 1000 calories per 20,000 steps (still getting a big deficit with small meals)
Indeed those numbers his app displayed are waaaay off... 1000kcal for 20.000 steps is closer to reality
Yeah it doesn't make sense. At normal weight I burn about 800 calories per 20K steps, and surely he is not that obese to burn much more than that. My guess was that his daily expenditure (calories you burn just by existing) were added on top of that, but even then his daily calories would be around 3000 - way too high.
That's the total of calories he's burning in a day, some walking or running apps by default show the total amount of calories burned in a day. Considering your weight and height a person would burn around 1600 to 2000 calories a day with regular everyday activities. So if you add your 1000 calories burned by walking plus your probably 1900 calories you'll get those numbers too
@@otrebligoh awesome!!! thanks!!
thats awesome..Ive been doing 10,000 steps a day and love it,
Thanks for the motivation.
What scale do you use? Also, you should do a 30 day intermittent fasting video. 👍🏼
Why? His way is much better.
I think the scale of how good you feel is the best scale.
good stuff. i do the same. Trying to get 10 - 15k steps per day myself.
I was getting bored of walking and listening to music for an hour or two a day so I bought some hobby grad RC Cars and now I go chasing those around the neighborhood streets, city parks, etc and I get more steps than before without having to go for a dedicated 1 or 2 hr walk just listening to music. It get's me out of my head more this way and it's a whole new hobby for me when I bust up a car and have to fix/upgrade it.
I usually try for 15k a day myself. Playing with those RC cars really sounds like a blast. My cousin had some and they were so much fun!
I do the treadmill thing , two miles in the morning and one mile an hour before bed time , and can do several styles of walking steps and don’t get any watcher backlash
AWESOME..VERY INSPIRING TO ME AND I SURE NEED TO DO THIS SOON!!! THANK YOU SO MUCH FOR SHARING!
Thank you!
"And finally, on Day 8, I ate 2 gallons of ice cream and 6 candy bars." :)
try walking 20'000 steps up hill instead on a flat ground and see what happens
nothing good.
instead of lowering cortisol, the cortisol will go up. that switches off fat burning. you will burn more calories but far less body fat. it will make you hungry a.f. and if you ignore the hunger and don't eat good animal protein, then you will end up damaging your metabolism which is not easy to fix.
There’s nothing wrong with walking uphill in fact if you set your treadmill to maximum incline that’s actually one of the best things to burn fat. It’s called low intensity steady-state cardio
This is inspiring. Thanks for sharing.
Awesome, I'm glad you liked it!
That is amazing! I hardly can do 10k steps. 😁 This is motivating 🙂
Look for walking videos you can do at home, marching in place even brushing your teeth, you will see how quickly steps can up, promise!