Study Finds ANOTHER Reason WALKING is King of Fat Loss
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- Опубліковано 5 чер 2024
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Walking is the King of Increasing Testosterone
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Timestamps ⏱
0:00 - Intro
0:31 - Free Sample Flavors Pack of LMNT
1:22 - Step Count & Testosterone
3:48 - How Much Should You Be Walking?
4:45 - Sunlight & Testosterone
5:58 - Additional Benefits of Walking
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"18,000 per day isnt [that much]"
Unless you're an office worker. 18,000 steps per day is roughly quivalent to 2 hours and 45 minutes of walking (assuming a moderate pace of 1,100 steps per 10 minutes, trying to stay at a heart rate of ~120 BPM). Most people don't have 2 hours to walk every day, let alone 3.
Edit: To all of you saying, "there's enough time in the day, you just have to find it."
Average breakdown of a day:
8-9 hours working
8 hours sleeping
1 hour commuting to/from work
1 hour cooking/eating (minimum)
1 hour resistance training
1.5 hours miscellaneous time (cleaning after dinner, shower, nighttime routine, etc.)
That leaves 2.5 hours for a total of 24. So yes, that time could be spent walking - awesome! However, that literally leaves no time for anything else. At all. Not unless you take time away from something else (sleep, resistance training, nighttime routine, etc.) Not even commuting to/from a gym. So if *your* day looks different and allows for you to have an extra 2-3 hours just to walk, that's great and I'm happy for you - but it doesn't change what I said about most office workers not having that luxury.
Try it…. I think you’d be surprised about how much walking you can do if you focus on it…. I do office work and I average 10.5km a day walking including hills and steps….
Yeah, I noticed that. Average person walks about 2,000 steps per mile, 18,000 is roughly 9 miles... A bit excessive for most people and not an extra "20 or 30 minute extra walk" as said in the video.
Jesse inchauspé in her hacks for reducing glucose spikes recommends a 10 minute walk after a meal. If you can't she recommends doing heel raisers at your desk for 10 minutes. Just raise and lower your heel while keeping your toes on the ground. Whether this is a surrogate for boosting testosterone is moot, but may be worth a try.
I reduce my bloody sugar spikes by never eating carbs…. Ketones are a much better fuel for the body than glucose….
Agree, not really possible if you do computer work and also have a family
Besides strength training throughout the week, I've been walking a mile after lunch at the office and rucking for 30 min in the evenings after dinner with a 30lb weighted vest. Just adding walking to my daily routine has been a gamechanger in maintaining my physique, glucose management and overall energy levels. Sleeping much better too. Thank you Thomas for sharing your knowledge and what I appreciate the most is that you're constantly evolving your routine and always back it up with facts and research.
Rucking?
Yes rucking lol. Basically walking with added weight using a weighted vest or heavy book bag. @@_baller
@@_balleryeah. It’s when you put on something heavy to walk with, such as a heavy backpack or weighted vest.
For over a year I've targeted 10k+ steps daily. This is the leanest I've been year round. If night comes and I need steps I'll walk my long drive way before bed. Walking also helps with digestion so after meal 2&3 is when I'll hit a 10-15 minute walk in the office parking lot doing emails and calls. NEAT cardio has certainly paid off for me.
Great info. I used to be a runner but got too many injuries. Ruck walking on hills is brilliant. No injuries and great fat loss
Don’t get same heart health gains tho
@@byroncary2334 true but I'm sure those exercises have their place as well.
@@byroncary2334healthier on body and joints to do sprints instead of doing a ton of running. People that run just wreck their bodies long term.
Walking helped me so much with anxiety, high blood pressure and losing weight.
I like to get some sun in too to improve many other things as well.
"Walking is king"
Me in a wheelchair like 👁️👄👁️
Been on the "tracking my steps" game for 2 weeks now. Doing 20k a day and it feels great. I'm sleeping better, learning while I walk since I listen to podcasts and the mental health is improving.
20k is not easy, congrats!
@@Burt_Sampson thanks! It's been amazing and has improved the performances since my endurance is just so much better now.
Eating a lot better goes along with that well. Doing a lower carb, higher fat/protein lifestyle now. At the beginning of the year was at 290lbs and down to 263lbs and aiming to get to 215 by June.
Anyways! Good luck to everyone on their health journey
@@ApolloSunswow congratulations keep up the good work
got to agree. i started jogging and i was losing muscle. sucks because of love running. now i either walk or bike up hills. i maintain my strength a lot better while im cutting.
Thomas Waiting for your interview videos. Many thanks 🙏
Q:How much should you be walking?
A:In the morning
What?🤨
He never said how many steps/miles 😅 I watched it twice to see if i missed it
Yeah I was like ummm, that is why I watched the video
As much as possible but every little bit helps!
Yeah
-How much?
-Fasted
Okay
Thomas, thanks for another great video - I used to aim for 6k steps a day and in my early 50s but then I saw your weekend video a few weeks back with your guest Kinobody talking about 17k steps optimum - started doing that and went on to smash my walking record last weekend with 40k steps and on average do about 21k a day now. Lost 3 pounds already and been able to increase what I eat by a large amount, certainly walking does work!
Kino said 14k steps not 17k
Love this! A couple of weeks ago I started rucking 3-5 miles per day (5 days per week) with a 30 lbs vest on and I just love it so much!
Thank you loved this information
Here Early! Love the videos Thomas! Keto is my go to and walking is a game changer to my weight loss!!
I always tell people this. I strength train but rarely do cardio aside from walking a couple miles a day, and pretty easily maintain low body fat. Whenever I slack on walking my body fat starts to creep up
Walking also reduces cortisol levels, which can be higher in the morning due to the dawn effect.
Q: How many steps?
A: In the morning.
Q: Yes, but how MANY steps?
A: It boosts testosterone levels. You can get an extra 4,000 steps with a 20-30 min walk.
Q: Yes, but HOW MANY steps?
A: Even better is with a rucksack, wearing a tank-top in the middle of the day.
Q: Yes, but HOW MANY steps FFS?? !!!
A: More. I hope this helped...
I had low test in 2022/2023 my last check up and high cholesterol. I started doing compound strength training along with daily walks in the sun plus good sleep. I was able to bring it up 480 to 800 and cholesterol from 220 to 180 and I'm 45 years old.
Great video! Thank you for reminding me about the rucksack/backpack. I haven’t done that yet, but I have a friend who suggested it. The weather is still yucky here in Alberta Canada, but maybe I’ll get my earmuffs on, play some tunes, and get out there in the fresh air! I live in the sunshine capital of Canada, so might even get some healthy rays! ☺️
since i work nights i started laying out in the sun 15 minutes a day with only shorts on. i feel way better since i started doing this and look better too.
Υup, especially if you do that close to waking up it goes a long way.
I took advice from your previous video about adding weight to my walk, i did 3-4 hours per week during January with 57lbs on my vest and lost 9kg. This wasn't fasted exercise either. Just dont forget to get your electrolytes on intense rucks, i really had to up my salt intake above 2 tsp per day
Agree. I did something similar but with hills thrown in. Amazing fat loss
Carry your groceries 😅
@wrighty338 hey there ☺️ please left me link below about add weigh to my walk , I can't find it.
I walked my dogs today and ran some too. Was absolutely beautiful outside today. My calves are sore from running and it feels good. (Especially sore because I wear barefoot style running shoes)
I lost 12 kg in 3 months walking. When i started going to the gym(30 min treadmill 30 min weights), the weight became stable, but other aspects improved.
Excellent video and fascinating topic. Thank you.
A quick question for the community: do you think walking too much might impair muscle growth ? I’ve been walking 15000 to 20000 steps a day for years now and I’ve noticed that even tho I manage to put on muscle mass, it seems a bit hard. Kinda slow. Even tho I resistance train hard 4 5 times a week. So I was wondering if too much walking could affect muscle growth as your body might wana keep you « lighter » in a way, if you’re moving all the time.
Crazy weather today in MSP, but beautiful sunny morning. Took dogs for a 2 mile walk, got some sun, then came home and did a 55 minute bike ride before the weather changed, then got on treadmill with weights/core work for 45 minutes. Hadn't eaten anything to that point and got 11K steps and 2100 calories in by 2pm. Now high protein shake!
Use it or lose it people! Don't let the lazy boy get you! Learn to love to use your body.
Exactly. Just do it and walk daily as much as you can.
18k steps a day is wild
I agree. That’s vacation-walking numbers
Walking around shirtless outside in the morning? *Cries in Scandinavia*
Better to go walking in a tank top in the middle of day with highest UVA levels? Cries in Australia (highest skin cancer rates in the world! Go Oz!).
Every 2000 steps equals approx. 1 mile. 8000 steps equals about 4 miles. 18,000 steps would be about 9 miles. I try to walk 6000 steps or more per day...sometimes I do less and sometimes I do more. I try to avg. 6000 per day or more.
I would think bike riding might get similar results...as would swimming maybe.
I bike to work and at work I do around 6000 steps. I like the variety in my zone 2 workout
Walking is a great option for those who are just starting their fitness journey or prefer low-impact activities. Walking at a brisk pace can raise your heart rate, boost your metabolism, and contribute to overall fat loss. 🚶♂️💪
Lol no more rucking for me 20 year military all we did. Just walking now.💯👌🏿💪🏿
My man love the shirt, love kifaru are you a hunter?
This is so true, I'm bulking right now, but I'm doing a lot of walking or easy hiking with my dog during my fasted state, and I'm really maingaining, or doing recomposition, means, I'm losing fat and gaining muscle, yeah it slower than just gaining pure muscle, but when you bulk, you gain quite a lot of fat too, and now being kinda maintaining my weight, but seeing how I look a little more shredded, is good too. Best
Hiking while fasted lol, you wanna pass out?
@@_baller I have been doing it for years without any issues, maybe because I'm fully adapted with intermitent fasting , because I have been doing IF for 18 years, so my body uses my fat and ketone for fuel extremely efficient. Best
So are you saying walking more will increase test levels more then for example cycling more or running more ? What if I got 10k running and 10kwalking a day.
Or 10k walking and then a couple hours cycling ? Appreciate it if you or anyone responds thanks .
I'm 43. I jog or walk between sets of weights at the gym. My knees started bothering me a lot from jogging. I started taking hydrogen water and it's really done wonders on the inflammation and knee pain. I've been jogging more gain since taking it every day before my workout.
You really never answered the question of "How much Should You Be Walking"
I was wondering the same thing myself I'm guessing 18k?
At least 10k daily
How many times per week?
I’ve been on my weight loss journey since June of 2023 and I’ve just weighed in and altogether lost 100lbs! I utilized OMAD and making sure I walked 1-2 miles per day while cutting sugar and overly processed foods. I’ve also incorporated strength training. My problem now is I want to lose another 30-35 pounds and I’ve plateaued! It’s been very frustrating and I’m going to be trying “Ketovore”. Is there any tips that you could give me?
Do these steps all have to be at once or can they be broken up throughout the day?
How do I get biceps like Delauer?! Been doing bicep curls for a year now and nowhere close!?
Is it better to walk longer without weights or a shorter amount of time with weights?
i think because walking dont add fatigue to your body + it doesnt really make u eating more because the stress is low. (compared to jogging)
All true.
Love doing long walks everyday with my Husky. Very therapeutic!🐺💗
Loved your video Thomas. It's an easy hack for a lot of people. Many thanks Thomas
Would cycling at a moderate pace be as effective as walking?
How long should i walk on an empty stomach?
i love how the titles and thumbnail change based on how many clicks the video gets in the first couple of hours 😂
im wondering about health impact of walking on us long distance hikers that often do upwards of 60 k steps per day... could be great idea for a video...
Im curious if standing has similar benefits
Never said the recommended steps as you suggested in the video
I am a huge fan of walking but unfortunately here in my country (Brazil) we don't have safety for doing that. The chances of being robbed is so much high if you walk every day in a year. Actually it happenned to me one time when I was going to a ice cream shop from my school. It was about just 1000 steps far.
Sure wish we could avail ourselves of LMNT and Thrive Market in Canada 😟
Am I trippin or did he not give a step count suggestion tho he said he would? Lol
How does this square up with the interview you shared recently with Dr. Rhonda? In that interview it seemed like you both agreed that sprinting/high intensity training was best.
The video with Dr. Rhonda focused on your v02 max and heart health I think it depends on your over all goals. I think both cycling and walking are great :)
18K? That is tough. I work hard to walk as much as possible and still take care of my family and responsibilities and I hit 10-11k a day, and I walk 15-20 minutes after every meal in addition to outside walks. There's no way I could hit 18K. I wish though.
I want to head and decided to try the LMNT. Have been using a lot of the mio drink lately as I cut off soda and stuff like that. So I'll give this a try to be a healthier option. I got citrus salt, grapefruit salt, chocolate salt, and unflavored to try.
What is everyone's favorite that has tried these?
I spread one unflavored packet over about 5 bottles of water. It’s the only way I can stand the taste. Very salty.
I was walking 10 Gs a day but lately working 12 hr on night shift I’m only getting average of 4 Gs in the past while on vacation a month I was able to get 23-25 Gs a day I felt great too👍
Well ever since it got warmer and I started taking my dog more, I've been waking up with ragers every single day. Go walk... at least.
Ragers…???
@@dorothysay8327Morning Oak.
When you have a lot of extra weight it feels like a natural ruck walking 😅
210000 daily steps here bro!
Thanks for sharing this right after I hurt my foot 😢 guess I’ll just die now.
So living in South Florida and going to the water park every day for 90 minutes and walking around with no shirt on is jacking my tea?
I joined the water park, with an annual pass, so I could run stairs.
I like to go up the stairs two at a time as fast as possible, and then slide down the water slide to get back down... As going downhill hurts your knees but going uphill doesn't
So you can literally run stairs for 90 minutes. And your knees don't bother you the next day
yeah I think what he's saying is if your juicing and at the end of your cycle make sure you walk
thats interesting because many world leaders are known to pace
Walking can be a form of cardio for people who cannot jog due to injuries or extreme over weight.
Walking is burning the same calories as running, based on distance.
Let that sync in.
I've been in love with walking for years. I actually do it for mental health, but I'll take these side effects.
You forgot to say how many steps we should get for each of those stages...🤷♂
He says 18,000 steps are not that much and you can do it in half an hour? That is 9 miles and will probably take you 3 hours or more. He's crazy. I recently started walking 6 miles a day and it is a significant time commitment and my ankles hurt.
Agree, I do 30 minutes every morning after weight training and 45-1hr pm. Total steps 11-14k … I would have to do an additional hour to hit 18k .., that’s a lot
What do u do for work ? , I can’t drop below 15,000 daily if I wanted to lol
Random Question: When cooking Ground Beef should I pour out all the fat/grease that builds in the pan? Am I throwing away nutrients? Am I Only throwing away fat? Am I throwing away nutrients but it’s still worth doing for how much fat I’m throwing out also? What do you think?
Throw it out
Don’t throw it out. Fat is energy. I’ve been on carnivore for 62 days and realized my fat intake was not nearly enough.
@@me1015045 I appreciate your opinion, but it’s not exactly giving me the information I’m asking for.
@@lorenperry3726 That cool for you, but I’m not on Carnivore diet.
I’m just a person who used to eat fast food every day and now I’m trying to lose weight and eat healthier.
@@seanjohnfitsyou should look in to it. I lost 24lbs the first time and 17lbs so far this time. It’s pretty awesome.
That's pretty cool that every 1000 steps or so you get a testerone boost
I am a hard loser and ever since I started actually tracking my steps everyday I realized I didn’t walk as much as I thought. I’ve been around 12-15k steps a day and it’s shot my metabolism through the roof. I’m a nurse so it’s easier to get steps on work days but I couldn’t imagine having a desk job and trying to get 5 digit steps in.
You keep giving me too many reasons not to avoid walking. I joke with my dad and tell him, I am just walking outside because Thomas DeLauer told me I have to. Walking is magic.
Does jogging in place count as steps?
If 11,000 steps is approx 5 miles, how is 18,000 only an extra 20-30 minute walk? Sounds more like at least a 45 min walk in addition to the base 5 miles.
As a web developer, there is a technical limit of walking per day that can be done, otherwise you lost the point of being at the computer making code. I hope to be able to get it with almost 0 extra walking.
Invest in a walking treadmill for your desk whilst coding
Doesn’t LMNT have “natural flavors?” I thought we were against those.
Would this include women?
So how many steps again? 18 thousand steps or 8 thousand steps? Confused 😢
More than you normally do, is no magic number
I ruck on a 5 mile trail near my house with a 40# pack. I always think of it as my lazy man workout. I just walk and listen to an audiobook. It’s a very “low effort” way to burn a ton of calories
Kifauru is a kiswahili word meaning buffalo. Welcome to Kenya 🇰🇪
I've been walking 10K whenever I try to increase it I just can't maintain it like my consistency takes a hit but I can maintain a 10k everyday 20 minutes before breakfast 10 minute after breakfast 30 to 40 minutes after lunch and however much left after dinner that's my routine at least as for weight training I am a beginners so I only do about 2 days because I don't know why but I get very sore I stay sore for 72 hours and full body seems too much I can do about four exercises 3-4 sets anything more than that I can't I physically can't because my cardiovascular system isn't the best I've been sedentary for like all my life I've only started walking when I was 15 now I'm 19 as for weightlifting we didn't have a gym around in my area I've moved to a new area since the last 2 years have gone to the gym for a month did not like it because of the noise and people bought some dumbbells and equipment so doing workouts at home that's about it and have been very busy for the last 2 years for exams 11th and 12th grade so no working out
I think the walking is better for fat loss becuase I think you keep the muscle on your bones which helps burn fat too.
25K steps/day (Mini Aussie helps with this).
Great informative video, but I only can watch your enormous biceps! 😂 💪🏻
Think there's some issues interpreting the (observational) correlational data on step count and testosterone as mechanistically causative. The extrapolation is even more worrisome, e.g. just walk 50k instead of 10k steps to get a 40x7ng/dl increase in test!! Doesn't work that way.
Would need an RCT on this as an intervention to be able to say those kinds of things.
Obviously walking is great, and walking more is (for nearly all people) better, but citing test increases for step counts from correlational data is a stretch.
Lowering bodyfat generally increases Testosterone. Thats the cause. You can lose fat any other way though
Q:How much should you be walking?
A: In a fasted state
WHAT?
Interesting but probably just a correlation
I did the 10k a day for 10 weeks and absolutely nothing has changed, I keep reading everyone else claiming all these miracles but my measurements and body comp has not shifted at all and my diet is completely clean. I have decided to increase to 15k to see if it makes any difference, but at 15k I find it has the opposite effect, instead of making me feel better and giving me energy it feels like a drag and that I am exhausted at the end of the day. I am watching all my micronutrients on cronometer to ensure I am not lacking energy due to iron or some other factor. I will have another body scan in 8 weeks and we will see for sure, but visibly with the photos and measurements I have taken my body comp is the same. I mean 2 hours a day of my life dedicated to this and less than 600 calories being burnt, so walk for 2 hours to burn one meal essentially, at this point the benefits (if there are any) seem quite costly on my time and energy levels. I will keep the experiment up until my next body scan but it really isn't looking like an intelligent way to use my time at this point.
I've been in a similar boat, I believe for me it was because i was inactive for so long that when I did walk my gait pattern was all messed up, what seems to start to help me lately was to train the gastrocnemius which seemed to have somewhat relieved my chronically tight hamstrings and quads which made my walks feel better.
thanks but yeah I have been watching a specialist physio for over 50s and I already have the tip to stretch my hips before I walk to make sure my glutes do the work. I don't have any aches and pains after or during walking
@@radical24NFM
Decreased bodyweight and increased sleep quality is probably a big factor in this as a result of all that walking.
Did you say the sweet spot for steps??
One doesn't exist, more than you normally do. Some research exists that shows the point of diminished returns is about 14,000 steps
I walk around 5 miles a day while still working from home thanks to my Legend 🐶
Do you think t2 diabetes can be reversed, or only managed? I guess the only way to prove reversal would be through a Kraft style insulin and glucose survey
Great stuff. Im fully 100% pro walking/rucking. Would you be able or interested in zoom casting with the author of “Older Yet Faster”. He promotes running for older people but without getting hurt. Keith Bateman.
TIL my dog is my test plug.
I. Listening to this while walking around the neighborhood lo
To support your argument, that walking while fasted you oxidize more fat, couldn’t you argue that walking fasted increases mitochondrial strength, which helps to oxidize more fats?
This is just what I’ve picked up from your interviews… I could have misunderstood.
Tell us about your PED use.
"i walk the line i walk the line"
I walk away from the kitchen and I walk while listening to a few UA-cam subs