Walk 8,000 Steps Each Day for Fat Loss: Shed Stubborn Fat
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- Опубліковано 8 чер 2024
- Walking 8,000 steps per day can help burn body fat, new studies find.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
1:10 Move throughout the day.
2:05 Exercise inactivity is the 4th leading cause of death.
3:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
4:30 Triglycerides were lower by 27% in the high step count group.
9:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.
One thing to remember as well is that you can break the steps up over the course of the day. It doesnt have to be in one shot.
Let's say you hit 4K steps in a 30 min walk. If you hit 3-4 of those per day when you have time, that's 12-16K steps and it adds up. But if you tell someone, go do a 6-8 mile walk, they may find it daunting.
Another way to add steps is to pace between sets of lifting at the gym. When I'm resting 2-3 min between sets, I walk back and forth to stay dialed in. After 60-75 min of lifting, this adds thousands of steps onto my total.
4k in thirty minutes? I can hit around 3200 at a very brisk pace, to hit 4000 I'd have to break into a slow jog... but I'm pretty tall at 6ft 1", maybe that's why? Smaller legs would mean more steps?
@ChadeGB - 4mph is a brisk pace that's very achieveable that's hardly a jog. But in the end, you're overthinking it.
If you hit 3200 steps in 30 min, just keep working in 3200 multiple times per day.
Where it gets hard for most, is you have to work most of that 2 hours of walking into a 6 hour window (free time). And if you had to choose what to do with 1/3rd of your free time, would you use that two hours to walk, or do dedicated resistance training and more intense cardio? Most jobs dislike away from desk time. You can work 8000 in, generally you will need to be slightly creative to do so.
@traviscash4742 - You can also get mini walks in during the work day to chip away at it, get up a bit earlier to walk before work, do 10-15 min walks after each meal, etc..
It's amazing how much free time we actually have when you see it with a different POV or get creative with time management.
@@ryandeffley7652 It's going to be 2 hours of time no matter how you cut it. Wake up earlier, you're cutting into recovery time from sleep. Most of which is going to take place in the 6 hour window. 8k steps, I think you can get in with a few work breaks and parking at the back of the lot and a short walk end of day. If you can get 16k steps in a day, good for you man. It's not something that applies to most/all people though. A lot will justifiably struggle to get 45 mins workout time 4-5 days a week. Unless you save time by eating pre-made manufactured meals, etc. Which likely counteracts the health benefits of the extra walking.
I was 375lbs and miserable. Working night shift, walking 2 miles at work did nothing to me. So I started walking 3 miles when I first woke up in addition to my work walking. It eventually became jogging 4, then 5 miles a day and eating a nearly no carb carnivore diet - I lost 175lbs in 11 months. Exercise is the key.
Very impressive 👏🏻👏🏻👏🏻
No, it's dropping the carbs that had the biggest impact. Exercise helped with some weight loss, but mostly muscle toning, building and engaging greater endurance.
@phoenixbyrd79 agreed. My parents are in their late 70s, and after my success, they just cut carbs and each lost 50lbs. The exercise helps with mood, loose skin autophogy, muscle-tone (which in itself helps to keep fat burning), and general wellness. You have to exercise if you don't have an active lifestyle or else you will rebound. Discipline and routine are key to maintaining weight loss and health overall.
I follow a carnivore eating strategy, no weight left to lose, but mobility is key so I walk and exercise to stay limber and fit. This video reinforces the need to keep moving!
@@phoenixbyrd79What about the hunger suppressing aspects of constant exercise?
18 months of a minimum 12k daily step count, zero days off, and I've completely reshaped my body, leaned out, have a four pack trending towards a six pack. The mental benefits are remarkable too, no brain fog, no fatigue, almost unlimited energy. We're built to walk.
Did you also reduce calories per day?
@@billmangan603 No, I ate normally, calorie deficits were created strictly with fasting and increased activity.
Did you do weight training?
Congratulations!!!!
It's not fat shaming. It is fit affirming.
I do have to correct myself with the original post. I failed to say that the "solution". To fat shame a person, To belittle and cause harm is never a good thing (or for any reason really). However, affirming someone's fitness lifestyle with care and understanding is a way to help a person along this path.
That is from someone who used to have an unhealthy lifestyle, I cherished the times when people gave me affirmations during my journey (i.e. “Hey, you are looking good. Your hard work is paying off. Keep it up.”). I needed those to keep on track and break plateaus. So now that I am in a better place, I want to give by fit affirming those that need it as well.
To end this, yes, I am doing better, always keep free, do not judge a book by its cover, and question everything.
If you’re shaming people then it’s SHAMING. There’s no way for you to manipulate language to turn shaming tactics into affirming..
It’s not hard to affirm fitness WITH FAVTS AND STUDIES without harming others - and that’s the problem humans rarely know how to motivate without harming peoples self esteem and sowing in self hatred. DO BETTER.
@@infinitedreaming222 By saying “DO Better”, is that not a form of shaming in itself??
I think you might have misunderstood my comment. Let me correct myself for you and other readers.
I should have started my original comment with “The solution”. The solution to this epidemic of unhealthy living, and obesity, is not to fat-shame others, but to affirm their fitness goals, actions and successes.
This can be done as you said, through facts and studies, by sharing knowledge (as is done here), but most importantly through a caring and helpful heart.
To share a small story about me, I was once one of those people who was ridiculed and fat-shamed. My 300+ ibs body not only restricted my ability to live but also restricted my job opportunities. I wish and I prayed that someone during my journey of change said “Hey good job moving 8k steps today” or “Your hard work is paying off”. Now, that I am… better, it strive to help others with motivation, support, and kindness that I did not receive. I affirm their success, but I don’t shame (or affirm) the failures.
I hope that this clears up my comment and thank you for bringing this to my attention. I hope you have a great rest of your day and a healthy long life. Stay free my friend.
@@infinitedreaming222 By saying “DO Better”, is that not a form of shaming in itself??
I think you might have misunderstood my comment. Let me correct myself for you and other readers.
I should have started my original comment with “The solution”. The solution to this epidemic of unhealthy living, and obesity, is not to fat-shame others, but to affirm their fitness goals, actions and successes.
This can be done as you said, through facts and studies, by sharing knowledge (as is done here), but most importantly through a caring and helpful heart.
To share a small story about me, I was once one of those people who was ridiculed and fat-shamed. My 300+ ibs body not only restricted my ability to live but also restricted my job opportunities. I wish and I prayed that someone during my journey of change said “Hey good job moving 8k steps today” or “Your hard work is paying off”. Now, that I am… better, I strive to help others with motivation, support, and kindness that I did not receive. I affirm their success, but I don’t shame (or affirm) the failures.
I hope that this clears up my comment and thank you for bringing this to my attention. I hope you have a great rest of your day and a healthy long life. Stay free my friend.
@@infinitedreaming222WRONG! People can say whatever they want. You yelled (in caps) at someone you don’t know. You are the problem not the admin of this thread.
There are a lot of people who may look like they don't exercise, but they actually do. It's definitely fat shaming. Somebody could have gone from 400 lbs to 300 lbs and many people would have no clue this person exercises regularly and lost 100 lbs.
age 62 I have walked 20,000 steps everyday of my life as I have never!!!! had a driver's licence. I have the cardio health of a young athlete.
🙌🏿🙌🏿🙌🏿
❤
❤️
Amazing 🤩 keep going strong 💪🏾
geeesh ur feet must hurt
Love walking. I always hit a minimum of 15K steps a day. The mental health benefits are priceless!
Agreed!!! I walk twice daily if I can and def every evening after my last meal. I strive for 12 to 15k...some days I get 20k and others 8k. I walk for both mental health and weight maintenance!!
That takes way too much time. Anything more than 8K is like 2 or 3 hours.
Amazing!! Keep going strong 💪🏾
Glad you feel better, but exercise in itself does nothing for depression.
@@NeoKurow it takes 45 minutes to walk 2.5 miles/5000 steps. IMO... being physically and mentally healthy is so worth it.
I'm a plastic manufacturing plant floor supervisor. I walk almost 6 miles every day. I also lift after work. Turned 40 this year, still shredded. Still got a 6 pack that's clean. Stay active people.
Yes! I moved from a very walkable neighborhood to a non-walkable one and without changing my workouts or diet, I gained 10 pounds in one winter. This makes so much sense. Thank you.
because you went out of calorie balance
I drive 30 minutes round trip to hike 3-4 miles. Absolutely worth it: beautiful scenery, fresh air highly oxygenated, mood altering, mind-clearing, life-giving.
Because you were eating more calories than you were burning.
So it sounds like the frequency to your walks changed?
Sounds like you were eating more than your body was burning. I find that tracking your calories helps & makes such a difference!
I bet* our ancestors would laugh at us because they probably did 20,000 steps on a very very easy day and some folks struggle to even hit 5,000
try 500 for some, that was me with ME CFS for years until I moved out of a moldy apartment.
@@healing682 mold is no joke! It's kind of interesting though because I found Sal from Mind Pump on this channel and they just had a podcast yesterday with a woman talking about signs&symptoms of mold exposure. Funny health things just fit together...
@@healing682 omg same. And I was in a moldy apartment too. Naturally became more active once I moved
Yeah, also the amount of climbing and tree swinging. Ancestry back then most lived by climbing in trees to stay safe.
Ok...and they were technologically primitive. What's your point? It's completely impractical to spend most waking hours doing physical activity as the modern world requires more cognitive tasks.
Walking is based. Just 15 minutes of brisk walking after a meal works wonders. Don’t be afraid to start slow. It’s very uncomfortable and discouraging to try and force yourself to do an hour of walking if you’re used to being sedentary. Habits build over time, so start small and just increase in increments. You’ll be absolutely astonished how far you can really go with your own health and fitness if you stay disciplined.
Would walking in place be the same? I don't feel comfortable walking in my neighborhood so would getting a step and walking in place at home help the same way as walking outside?
@@deebell8727 I’m not sure it would be as beneficial, but there’s no reason you couldn’t just throw some squats or something into it. It’s better than nothing as long as your heart gets pumping a bit. I used to jog in place all the time. It would be fascinating to see a study on just how different walking v walking in place is. The time is now- just get to moving and make it a discipline. You’ll feel better in the long run (provided you’ve got not health problems that inhibits this). I’m not a doctor, but I’ve lost some 200lbs in my life.
‘Based’ is the endorsement of a troll.
I love how you say exercise snacks! I love the idea of spoiling my body with health and not having the connotation of work attached to the movement.
Agreed
Walking has always been my favorite exercise. An hour or more of walking in the morning, yoga in the evening, and a low carb diet make me feel amazing.
Definitely a great plan!
I walk 40 miles a week so I can eat carbs 😂 lol
Installed my walking pad and standing desk this week. It’s made a huge difference in helping me reach my 10k steps a day 😊
Me too ! I bought a Walking Pad from Amazon last month and it is helping me be MORE consistent in getting the healthy 10K steps in EACH DAY ! God Bless always !
I mean, this may be a silly question but, does walking on the pad count the same as walking around outside for 10k steps?
@@sk8terG154
I’m sure there is a difference just based on the uneven surface and being outdoors, if I had the choice I’d opt for outdoor walking. Hard to quantify.
But it’s still been a net positive for me nonetheless.
@@ethxo6734 Awesome. I use to be very active, working construction. I now work from home and am having to adjust. I appreciate the reply.
In my early 40's I was walking 25 miles a day and doing 1,000+ squats picking up potted trees from 10 lbs-40 lbs each.I ate 7,000 to 8,000 calories a day and maintained a steady weight of 225 lbs.During the most intense time,baling Christmas Trees for 6 weeks.I was lifting and throwing usually 30,000 lbs of trees each day.No matter what or how much I ate,by Christmas I would weigh 190 lbs.Today at almost 71 years of age,have become a daily walker,minimal carbs,eating lots of broccoli,romaine,apples and spicy kimchi,washed down with water and black coffee.Striving towards 8,000 steps per day is my new goal!
Now I know you lying 😭😭 8,000 cals a day?
You got this, you are a STAR ! God Bless always !
Amazing
I’ve lost 8kg this year walking 10k steps, cutting crisps, chocolate, sweets, alcohol at home, and processed food.
Yes, walking 8,000 to 10,000 steps daily will help to re shape your body IF you eat a calorie deficit over time.
Correct!!
Key words: calorie deficit 🔑
Actually there’s a ton of people who reaped the benefits of walking without cutting the food calories they eat.
There’s videos all over you tube of people who have done this. Thats not to say the deficit wasn’t created by the walking but you don’t have to cut your food calories.
@@FriskyTendervittles If you have a lot of weight to lose you would do better by cutting calories and walking daily.
@@hikedayley9309 you can create a calorie deficit from exercise alone. A deficit is created either way. I have lost a ton of weight this way along with many other people. It’s simple math
I broke my hip 1.5 years ago, had 2 replacements and have been sedentary since. I live with constant pain and have developed other medical issues with my heart. I've gained 30lbs in my middle. I have no motivation. I've gotten lazy. PS; I'm a former marathoner with my last marathon at age 52 and have been a runner since I was a teen. I'm now 74 and was active up to the fracture. I've lost it all. I want this talk to motivate me, please, Lord.
Everyday I am out walking my 4000-6000 steps in the park, there is this one guy from elder carehome, he is in a wheelchair pushing himself backwards with his legs, every day I see him. I am pretty sure he is pushing at least 4000 steps, very slow but he is out doing it, so seeing this old man in a wheelchair pushing himself backwards with his legs because his arms cant push, I just know there is mostly only excuses from people, when they are sedentary.
Get your fat a** up and get moving. F*ck motivation.
@@orion9k
Pain is a strong motivator, or demotivator if you will.
I seem to have developed chronic fatigue syndrome and I’m only in my early ’60’s. I want to exercise, I want to work hard and be productive, but the post exertion malaise is brutal and extremely debilitating.
🙏🙏🙏
@@scooterp7009 i also had chronic fatique, there are so many remedies and supplements to counter it, and give you small daily boosts that will get you going for at least an hour walk or gym work.
I walked 8000 steps a day for 6 months while continuing to eat a clean, healthy diet with no sugar, grains, dairy, processed foods, etc. Did not lose a single pound or change in any way. Menopause has kicked my butt. Gained 30 pounds in 2 years and cannot get it off no matter what. I’ve exercised for 35 years and started walking when I broke my elbow. Started carnivore 3 months ago and am hoping I can finally get this weight off. Unfortunately, not all UA-cam info works for everyone. 😢
Maybe you’re not calorie deficit? Plus hormones
Get your hormones checked & get on HRT
How about less calories?
Sometimes you need MORE calories .... it's possible to stall because your body thinks resources are scarce. Find a total daily energy expenditure guide that you can fill out, and track your calories for a few days to see if you're high or low in calories. Good luck! You'll figure it out.
Doesn't matter if your diet was "clean". You need to count your calories.
Exercise resistance?!? Mike, you just blew me away. This is possibly a part of the answer to my weight gain dilemma I've been struggling with for the past 2-3 years. I'm super active athletically, and yet struggle with fat loss, despite my efforts in the gym, eating keto/carnivore, etc.
Maybe try fresh fruits and veggies while consuming less meat? I'm a 41 year old woman, 5'8, 160 ( high school weight again when I was captain of the girls basketball team) and active, but I've continuously had to switch up my eating over the years. Different eating ideas have worked at different times in my life. Just my experiences, so who knows, but good luck and keep up with what makes you happy 😊
I can attest to walking about 10-14k steps a day and keeping my eating window between noon and 8pm helped me steadily lose weight over the course of about a year to a year and a half. No other restrictions, no other activity really. And I wasn’t particularly overweight, just fluffy.
Fluffy. 😂 I'm fluffy, too.
Haha, same I’m fluffy as well 😊 this is solid advice, thanks!
The human body evolved when we didn’t have technological contraptions that did everything for us. So my hypothesis is that as long as the human body moved continuously, it sent a signal to the cells that there is something important to be done and therefore the signal was “stay alive and as healthy as possible.” But as we’ve replaced most labors with a machine (we even have remote control to change channels on a TV because getting up to do it manually was too much of a hassle) the cells don’t receive the signaling of “stay alive and as healthy as possible” as many times throughout the day anymore. This _damage_ for lack of a better word, accumulates over time.
I usually walk around 10.000 steps. Recently I wanted to lose 15 pounds and started walking 20.000 steps and it just melted off.
Just remember what you eat is MORE important than exercise when losing weight. I tried the walking, 5-7 miles a day and ended up with a blown up ankle I had to get steroids to shrink back down. I was able to lose some weight but when I changed my diet and got rid of highly/ultra processed foods and limited my added sugar to no more than 25 grams I was able to lose more weight. I still walk just not as much. I cannot jog or run I have had surgery to lengthen my calf muscles and had my tendons rerouted from my ankles to my knees. It was glorious I could even walk the 7 mile days from that perspective.
Cycling?
Lengthen your calves?? And rearrange tendons..wow sounds horrific never heard of that! Yes maybe cycling?
99% of people aren’t going to damage their ankles from walking a few miles per day. It’s really not an issue.
@@brawndothethirstmutilator9848If you’re huge it’s something to consider. Maybe do water aerobics i stead.
@@brawndothethirstmutilator9848 overweight people will
I have to work to make sure I get more than 5,000 steps a day as a stay at home, homeschooling mom. We are busy all day but it’s low intensity and the house is only so big.
I’ve started a new routine where we go for a 15 minute walk after breakfast and lunch and then I go for a long walk after I put the kids to bed. It is complicated sometimes to get everything in, but as I have aged I have had a hard time maintaining a healthy weight regardless of nutrition and I have found my exercise becoming less effective. I’m glad I found this video today, it will encourage me to keep pushing to at least do frequent walks when I can’t seem to get anything else into my day.
I have been doing some research on hormones, menopause, and perimenopause. As a woman you may want to consider looking into this topic yourself, we all go through it and you might find validation for some of the issues you’re experiencing. Dr. Marie Claire Haver is a great place to start ❤
The kids need it too ! PE outside I’m a homeschooler and we walk 3 to 6 miles a days . I call it PE .. get them outside ! The sun also keeps kiddos healthy and will help you more than schooling inside ..
Do you know your maintenance calories?
Wake up earlier and hit the gym.
hint: you can do a pretty effective 3-min routine whenever you find the time:
30 seconds of marching in place
30 seconds of squatting
30 seconds of side to side steps (1,2,3 rhythm)
30 seconds of side/one leg squats (alternate between legs)
30 seconds of forward and backwards steps (1,2,3,4,5 rhythm)
30 seconds of lunges
all done without resting in between. You can remove some of the steps if you have slippery floor. Squats and lunges should be done slowly (when going down)
Wake up, bulletproof coffee ( Cacao, Macca root powder, Turmeric, Cinnamon, Himalayan Salt, Black Pepper, a pinch or 2 of Cayenne pepper and 1 teaspoon of Coffee with 6 drops of stevia) then I'm out the door for a brisk 8-10 km walk which gives me 10 - 15000 steps! 70 year sold and going strong. That's my only exercise!
Amazing! 🤩 where’s your grassfed butter or coconut/mct oil in that bulletproof?
@@sweetpeace5 oh yeah I forgot the 2 tablespoons of MCT oil! ... Cheers!
Imma have to try this, thanks 💯
@@user-pe7rt7wf3i I forgot to put a tablespoon of MCT oil in that.
My recipe.. all tsp
10 x Cacao... 7 x Macca powder... 5 x Cinnamon...4 x Turmeric... Salt and pepper... Stevia to taste and MCT oil x 2... And the coffee of your choice! Enjoy!..... This is for making a batch then mix 1 teaspoon into your coffee and blend in a mixer .
Great!
"Exercise snacks" is a marvelous way to think of how to add movement all day long. I begin my day with 20 minutes rowing on Concept 2 plus yoga but that's not enough to reach 8000 steps. Exercise snacks are the solution. I am 80 and aiming for at least 100. Seriously. Thank you!
I walk 5k steps before breakfast. 5k at work and 5k after dinner.
Love this!
This is truly the GOAT convenience way to get your steps. Walking at work is always good.
That’s awesome & helps with digestion, too!
I really love your focus on finding good clinical research and summarizing it for us. I have actually downloaded several of the articles you mention and have my students read and summarize them in our science class.
This is the most encouraging video I have listened to in terms of walking daily. I have an office job and even though I have a standup desk, I don’t use it as much as I should. I just started incorporating exercise snacks, such as planks and squats. But this video has just changed the way I see my sedentary lifestyle and now will be pushing to at least 8000 steps! Thank you so much for what you do.
I'm really lucky to live in Europe, Germany to be specific, my beautiful city of Augsburg is easily walkable, I walk to work, gym, my friends as they all live a couple km away, walk to shop, and we have 2 forests and 3 big parks. Been doing 25k steps a day just living my routine life. And I'm noticing how better my Arthritis and depression have gotten, combined with a Low carb Keto diet. Never felt this healthy in my life
That’s AMAZING. Truly fortunate.
Ich komme auch aus Augsburg. Ich bin aber jetzt schon seit 81 in den Staaten. Augsburg ist einer der schönsten Stadt. ❤
I miss Germany. I walked everywhere. Rein or shine or snow.
Yess, Augsburg is a charming perfectly sized place, with amazing down to earth population. Never moving away from here :D the whole city feels like home when I come back from a trip. I always miss it
Extraordinary explanation thank you so much! I thought i was active by just going to the gym 5x week. When i added 10000 steps a day the game changed and now i added bike ride too. My body just asks for movement. I have more energy and less sore. Daily Creatine & salt has worked wonders too. This content is gold. Thank you!
This just hit me hard, I've been out of exercise and sitting for far too long. Change starts now.
2:17 just a reminder about judging on sight. my mother has been obese for decades and masks up in airports for comorbidity reasons. yet she runs half marathons and kicks butt at pilates while i, much more “fit” looking, can barely run a mile without stopping and literally shake doing some of her ab moves.
The lighting set up is on point in this one. Very warm
A weighted vest has made a giant difference for me. I’m up to 2 miles with 30 pounds in the vest 2-3 times a week. Make sure to walk with near perfect posture to get full benefits from feet to shoulders and start by just walking the driveway. I must give Mark Bell the credit and I use the same vest he recommended at that time, 3 1/2 years ago.
Im using one too! 15 lbs for me
I recently added a weighted vest to my walking routine. I am amazed at the difference it has made.
I just walk first thing in morning and not go to the bathroom, when I get back, I take a huge dump and lose 5-7 pounds. So in a way I do a weighted vest.
@@user-jb3bg9og7b😂
I’ve looked into this but there are different weight recommendations so I didn’t order once. . Would 10 pounds be effective? My concern is starting too heavy and having shoulder pain from it.
Currently on my Summer Cut, so im going 15K daily. Trying to coach one of my ultra fat friends too, so I gotta set the example. Gonna get him shredded.
I really appreciate the videos that come from this channel/ It seems to confirm all of the things I have observed in my life!
I walked 6-8 miles a day and I didn’t lose any weight ! It did increase my appetite and Increased my cortisol !
Over training does this. Weight train and cut back your catdio a bit.
Add fat e.g Greek yoghurt and increase protein. Lower carbs dramatically. Sleep
I have been 60 lbs overweight. My job is somewhat sedentary but mentally exhausting. I would always give myself permission to sit once I got home after work since I felt like I deserved it and that I needed a break.
Nine months ago I started walking. I would aim for 45 min on days I work and 1.5 hours for my days off. Sounds good except my pace was no more than 1.8 miles per hour.
The weight has only budged a little in all this time, despite being consistent. However, I can move better, have less pain overall, my feet look and feel better, and I can now get to a pace of 2.5 mph.
Based on this video, I am going to change to walking no less than 3 miles after work and no less than 6 or 7 miles on days off. 😮 Not sure I can do it, but I need some kind of breakthrough with my weight!
Also, try stationary cycling. Trust me, I reduced 100 lbs by doing it every day watching Netflix in 6 months. My only objective was to cycle as I watched NetFlix. It worked great, and even on my worst day, I was doing it because who doesn't want to watch your favorite show doing some low intensity exercise. James Clear, the Atomic Habits guy, will say I just did habit stacking.
Great breakdown as usual!
It does make sense, as your body is more able to deal with stress(ie relatively high intensity exercise) better if its used to low level bouts(ie walking) on a regular basis, throughout the day.
I would imagine if you are sedentary for most of the day, and then go the gym on a regular basis, your returns will be blunted as you will be putting your body under increased stress/strain, which is not optimal.
Great info! Thanks, Mr. Muscles!!
Love this video thanks Mike!!!
So let me get this complicated concept straight, if you don’t move much, you won’t lose fat?
Mind blowing.
This is AMAZING, thanks, Mike!
Great info. Thank you!
I needed to hear this! Thank you. I have been slacking on my steps. Re-motivated!
Thank you for the presentation.
Congratulations 🎉 Very hard work !!
Fantastic information. Thank you for sharing.
Great video, subscribed!
Fantastic information. Thank you.
This makes sense. I've noticed this year that if I walk less I gain weight. I had started to wonder if weighted exercise sessions were even useful, but I now understand the missing link is the daily walk. Thanks
This makes SO much sense now. I’ve been incorporating daily workouts (mix between cardio and strength training) for the past 2 months & the scale hasn’t moved nor do I see much physical changes. I wasn’t tracking my steps but have an incredibly sedentary lifestyle otherwise & have always only gotten about
Excellent and thanks for sharing
This is great, makes much sense from personal experience when I lived in Europe and walked about 6 miles a day (to work and back) vs now back in the states driving everywhere. It's true, exercise isn't hitting the same. I thought it was age. I will give this an honest try. You're appreciated, Mike.
Thank you. i needed to hear this
This is remarkable information.
This needs to get shouted from the rooftops. Some people think CICO doesn’t work, but these findings really change the CO part.
Rather, getting the hormones right will get CICO in proper order. Yes, it is CICO though effective change of CICO is done indirectly.
@@tommyjones1357 yes, CICO is consistent, but at the most surface level view, it seems inconsistent to the people who most need to work up the discipline to do daily exercise. Very unfortunate.
CICO is not correct. The human body does not work on calories.
@@rickys7435what does it work on then? CICO has been proven time and time again if someone had no food (0 calories) they lose weight quickly. Why? Because they burn more calories than they eat I don’t know what you think it is that powers humans
@@rickys7435 ….source? The human body literally stops working without calories lol.
Very interesting!! Thank you so much!
Can you do more walking vids? Thanks, I will definitely watch this!
Agree 🎉 I've been consuming a lot of walking vids lately
@@sherridevries9144 Good! Walking is amazing!
so true - I couldn't walk for a bit due to a foot injury but I switched to a rowing machine and modified my foot cup to change pressure areas, and I got tones of exercise and it was just as beneficial. I think move whatever way you can but just move. the benefits of helping the lymph system are so important.
Amazing information ❤
thanks! this was great information
Walking 10,000+ steps 5x week has had a bigger impact on my body composition than when I was doing CrossFit workouts 3-4 days/week. The walking regimen was necessary due to some health issues and I never expected it to have such an impact on helping with fat loss. It’s pretty unbelievable actually. I’m going to continue with the walking and slowly add some resistance training but no intention of ever going back to the high intensity, super heavy lifting. My body clearly likes this exercise type much better. I also eat high protein, high fat and very low carb which keeps my energy levels stable.
Definitely feel so much better when I get strength training and at least 10k steps in daily. A day full day of sitting definitely makes me both physically and mentally tired 😩😴 Now 36 in the best shape of my life and still improving 🔥💪😊
Love your info, as always. How much does wearing a weighted vest increase the step count?
💪🏿I hit steps, workouts, & work all in a day.💪🏿
It’s not always easy, but you must make the time.
Eating a high fat/high carb/high protein shake at 8 am
1)engages the Randall cycle
2)cortisol and glucose levels will already be elevated due to the dawn effect
3) raised serum insulin will lower lipolysis
I walk more than 5 miles every day after my breakfast, helps my mental health
Great information
Getting ready to go get my 8000 steps now (or at least close to it)
Mike, is it chromium thats used to curb sugar cravings?
I walk on average 16-17k steps per day. Walking by far is the most underrated and undervalued thing that we can do for our health and well-being.
❤very interesting, thank!
I’m glad that that study demonstrated that there’s such a thing as exercise resistance. I’ve seen in my own life at least for me personally that there’s much more to fat loss than calories in, calories out, and this study on exercise resistance and how you can facilitate fat oxidation by walking 8000 steps a day is just another piece of the puzzle.
Touché info thanks
Thank you 🧡
I’m 350lbs and I don’t exercise and don’t even want to-exercise resistance. I think this is a good thing to share.
Wondering if you have updated views or info on oral hygiene/care, also curious of your opinion on blackout blinds and curtains
Great presentation og a great study. Seems pretty critical. Well chosen paper Mike. Thank you !!!
Had to add a line: SUPER cool to know, that the benefits of 8.000 steps goes far beyong the steps: It's actually beneficial for all other exercises - and brain, and death and CVD, and burning fat.
this is the type of information that will brake people perfect analogy "the less you know, the better" this will inevitably discourage people from improving or at least try to be healthy. Its like your doctors telling you at your going to die even if you try
wow , so enlightening
Wow! This is REALLY interesting! I definitely need to increase my steps/day!!! Out of curiosity, how about biking (stationary or on the road/trail) instead of walking, to break up the routine? Is biking a good alternative to walking, and what distance would be acceptable? Thanks!
Well said! This is one of the best videos I have watched on UA-cam thus far!
Just watched a Ronda Patrick video a few days ago saying about “exercise snacks”, watching her since 2018 but first time saying this expression.
Where did it come from this month?
Nice!
I consider myself as an active person but I have no idea as to how many steps I am walking! I am 5.7 ft / 128 lbs but I tend to gain weight easily. This video motivates me to finally Track my steps. Thanks!!!
I'm just about done with my mini cut, and my step count has been up to around 11,000 a day on average, some days 10,000, some days 14,000. I'm now looking to transition into a lean bulk. Would you say someone trying to build should still be walking as much? I was still planning to aim for 7,500, but am curious if there are physiological benefits that would make a bulk more effective by keeping steps up. Thanks!
I dropped 125lb from febuary to august in 2019 by going carnivore and doing the ocassional 3 day fast.
The most excercise I did was walking to the fridge to get more home made burgers, salmon and ocassionally some bacon.
Now add walking and some resistance training and see how you transform.
what was your final weight?
@@jonathanjones2435 800lbs!
Changing diet alone can work when you're obese.
Can I ask what your weight currently is? It’s been five years. I am just curious if you were able to keep it off. A lot of what I’m reading says it is extremely difficult once you gain weight to keep it off for a long period of time.
I've been following Mark since maybe 2007 and that is so awesome that you guys got to sit down and talk to each other. Two of the best channels for information coming together to teach each other's audiences haha that's awesome
What is the channel name?
@@tistisjustme Mark Bell's Power Project
@@drip369 Thanks!
Great video! I agree. Im 51 now. 8k steps to 12k per day is awesome
walking is always great, but sometimes it's hard to meet step goals due to weather, so I recently started rebounding daily and I have seen FAR BETTER results than walking. what is your opinion on rebounding?
Before I retired I was walking 20,000+ (10-20 km) steps 5 days a week…..my body adapted to that. Post retirement I gained about 20 lbs but have recently gotten up to about (8000-10,000+ steps) 7-10 km a day…..it is a slow weight loss but I feel much better getting outside😊
Thank you I’m trying
I do 15 to 20k steps during week, and it does so much he's right
20000 steps yesterday was part of strength training Pilates cardio at home and then walking 🚶 to my destination 😅 that’s why I love 🇬🇧
it's true, been walking 15-20 miles a day on a walking pad for work for about a month now. Plus three days of powerlifting and two days kickboxing. Crazy how fast the pounds drop.
Thanks!
Exercise snacks, I'm adopting that term!
Is it recommended to spread your 8k steps throughout the day or would 8k step walk in the morning then 9-5 desk job with little short walk sessions be okay?
I make it a point to walk minimum 12, but usually get 14-15 thousand steps average and I’m a housewife. Many times I’ll get 16-20 thousands teps. I’m active all day ling and even on rest recovery days, I’ll walk or dances moves watching tv. If I’m de loading or super exhausted, I jump on the treadmill and walk at slower pace and just stay on there to make my minimum. I use a vest and rucking when I walknout side as well.