Walking its easy way to lose body fat.

So how many steps should I do?

Walking is one of the most effective forms of activity that you can do to burn off fat, and I’m speaking from my own experience. I’ve personally tried it all for fat loss. HIIT cardio, circuit training, spinning, everything. And I’ve found that during all this lockdowns where majority of my “cardio workout was the form of walking and just aiming to get more steps every day. Steps challenge was by far easiest and most effective way for me to do.

• Walking consistently burn more calories and lean down without leaving my body destroyed and sparking my appetite like other forms of cardio would. The best of this is that beauty of walking can be done anywhere, you don’t need to have any equipment or be in the gym.

Every Step Counts and increasing your steps can be easily done even from your own home. You can do so by just implementing a few simple tips.

For example:

• After every one of your meals for the day (e.g. breakfast, lunch and dinner), make it a habit to go for a 15-minuten walk after. This, alone, if done for 3 meals a day will add on average a whopping 4,500 steps.

• get your muscle stronger with 30min strength training home in the park or at gym then after that spend another 30min walking (or walk home, around the block or in park)

• during you brushing your teeth rather than checking yourself out in the mirror, walk around the house. Let’s assume you brush your teeth twice a day for roughly 2 minutes. This alone can add up your step count by around 400 steps.

• Next, keep yourself well hydrated and drink more water throughout the day. When you in the office dink from smaller bottle or cup so you need to go to refill that more often. May not sound like much. But with 5-7 extra trips to the kitchen throughout the day, this can easily add up another 400 steps or so to your step count. This is even if you’re just at home.

• If you need the bathroom walk to one which is father up.

• And lastly, may end up hating me for this, but what you can do is pick a room or hallway in your home and set a rule. Every single time you pass that hallway, you immediately do 20 jumping jacks. Or during you waiting to boiled for your coffe just do jumping jacks. Assuming if you have your cuppa or you passing hallway at least 5 times a day, that’s easily another 200 steps. That’s if we assume an equivalent of 2 steps per jumping jack.

Action Plan

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. And aiming for at least 8,000 or even 10,000 steps a day are honestly good targets. This is not just for increasing the calories you burn every day. But it’s also because research has shown that 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.

This is due to various physiological changes that start to happen in the body once you become more active. Meaning that the benefits of 10,000 steps a day, for example, go beyond just calories burned. You getting more steps in can start to affect the calories “in” side of the equation. And this can, therefore, speed up your fat loss process to an even greater degree.

Now, 10,000 or even 8,000 steps a day may be a very difficult to reach especially if you’re at home most of the day or sitting at the office. just ry to implement this new rutine it into your existing habits that are already part of your daily routine.

Does 10 000 steps walk a day help to lose weight.

Many research now shows that it actually doe’s benefits people. For instance, we know that Public Health’s recommendation is that we should get in 30 minutes of moderate physical activity a day. And it’s been shown that this translates to roughly 8,000 steps a day. Now, how does that translate to weight loss? If you crunch the numbers, it’s been shown that bumping this up to around 10,000 steps per day is most effective for not only losing fat but also keeping that fat off in the long term.

And that means that 10,000 steps a day seems to actually be a good general number to strive for in terms of overall health and long term weight management

It’s still Down To Your Current Lifestyle

The ideal number of steps for you and what will enable you to drop fat and stay lean ultimately depends on:

1. Where your average step count is right now

2. Your diet AND

I show you example on me without going over it in-depth and boring you with the math.

When I was 86kg I burned 40 kcal per every 1000 steps when I was walking in moderarte pace. I was currently maintaining my weight with an average of 6,000 steps a day. For every 1,000 additional steps what I walk that day, I have been able to bump up my calories expenditure by around 40 calories.

Getting In More Steps A Day Is an Easy Way To Burn More Fat

Note that there are roughly 4,500 calories in half kilo of fat. So, if you keep your diet and everything else the same, then by simply going from 6,000 steps a day to 10,000 steps a day, you’d theoretically be able to burn off an extra 0,5kg of fat a month. Just by walking making that big change!

I done some research and from journal of Nutrition studies show that two different group one on a low-calorie diet and second the same low-calorie diet plus brisk walking where the invidual from second group been walking 25 minutes per day day. That would equate to roughly 2,000 to 3,000 added steps per day. After 12 weeks second group lost around 1,5kilo more fat than the non-walking group. This doesn’t sound like much but is such an easy thing to implement into your routine that can both kick to start and can speed up the fat loss process for you.

However, just keep in mind this goes both ways. Because same research has shown that when lean, active individuals likely taking in excess of 10,000 steps a day was 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. Why? Because the inviduals didn’t adjust their diet for this! Instead, they ate as much as they previously did when they were more active. And so, they obviously began to gain significantly more weight, with most of that weight being stored as fat.

For the best results, these additional steps you will 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 away for your long term success.

And that what we can help you with.....

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