Walking & Calisthenics: How I Stay Lean & Muscular Without Doing Cardio
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- Опубликовано: 3 янв 2022
- Subscribe: bit.ly/BodyweightMuscle
Step-counting watch recommendation: amzn.to/3FTHXUR
When people ask me what is the best calisthenics exercise when it comes to getting rid of fat while building muscle, my response usually doesn’t excite them so much…
“Just walk more…”
In today’s video I’ll share with you:
a) how I stay at 10% body-fat, using walking as my only LISS cardio activity
b) how to make walking fun
c) what are the best times to walk
d) how many steps you need to do depending on your goals
e) what are all the benefits of walking
f) and how a simple habit like this one can improve your life
Walking is one of the best habits that I’d recommend incorporating in your weekly routine for the coming new year.
It’s simple, it’s as calisthenics as it gets and it will help you build momentum for a lot more positive changes over the rest of the year!
And hey, if can I do it on a prosthetic leg, so can you 😉
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Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
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Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help!
Walking is one of the best habits that I’d recommend incorporating in your weekly routine for 2022!
It’s simple, it’s as calisthenics as it gets, and it will help you build momentum for a lot more positive changes over the rest of the year!
And hey, if can I do it on a prosthetic leg, so can you 😉
Step-counting watch recommendation: amzn.to/3FTHXUR
P.S. For those mentioned that 10k - 15k steps take too much time during the day....
I completely understand, but you don’t have to get all your steps in one session.
For starters everybody walks 4-5k steps per day just moving around in regular life. Next, I offer different approaches in the video on how to get your steps in with more strategic ways.
For example I also work 12 hours a day on week-days, so when I don't have any free time I do the following:
a) I try to walk to work in the morning (2000 steps),
b) I have a brisk walk in the middle of the day (2000 steps)
c) I walk back home (2000 steps)
d) + 4000 steps from the rest of the day that occur anyway
e) if I can't get up to 15k I try to stick to a minimum 10k per day and I get as many extra steps as I can in the weekend
Hey, if I can do it while working 12 hours a day and on a prosthesis so can you ;)
Keep it up!
How is the battery on the watch? I have a Samsung Gear. The battery stinks unless it is in battery save mode. The problem is that it doesn't track anything in that mode. So, it is almost worthless. I can turn save mode on/off, but it is a hassle.
@@dsterry74 Hi Darell, I charge it once every 10 days, but, I don't have the auto-turn-on feature (I have to press a button to see the time). Still, it tracks everything perfectly so far in my experience. I think it's great for it's money!
@@BodyweightMuscle Awesome. Thanks for the info.
I walk if above minus 20c. Below that I use the dreaded treadmill.
Thank you for sharing this and I have to say that I stopped running ( ran marathons in the past) and switched to walking. Walking is so more enjoyable and mind clearing. While on my training plan for running I always had to force myself to get my miles in. With walking I don’t have to force myself. I enjoy it. I walk between 10000-20000 steps a day and I have never been leaner in my life. I don’t do calisthenics, but a lot of mobility work and Pilates, barre and dance.
I don't mean to be one of "those" people... But this dude is clearly a legend. Pretty fucking inspirational, especially as someone who rides bikes/has lost friends riding bikes. To take a hit like that and not only come back swinging, but to do so with the goal of helping others in their journey, and also in a second language... Pretty fucking impressive. Peace and love my dude, all the best :)
I started loads of walking and callisthenics around September 2020, and I can guarantee you that this works, 16 months on I now have a lean body and a 6 pack, the key is consistency
💪
What do you do if you find yourself demotivated?
@@NBDYSPCL cocaine...I do cocaine
@@NBDYSPCL I can tell you, once you start walking and I mean plan to walk far, you won’t want to stop. Just push yourself for a month, you’ll be hooked.
@@NBDYSPCL Not specifically regarding exercise but, for me, the first step is to accept it. Be demotivated - what's the problem? Once you let go you can challenge your thoughts. Maybe you're genuinely tired, maybe you are afraid of something. Maybe both. Maybe you straight up hate walking. Know thyself.
Hitting 15k steps a day helps me diet at 2200 calories a day rather than 1800 and that makes a significant difference as far as adherence is concerned.
I agree! Good comment, thanks for sharing! 💪
I agree. Walking is one of the best exercises. No equipment needed and available anytime - no excuses.
Unless you live where I live and it’s 105 degrees outside, 100% humidity, mosquitoes biting you, UV Light very high on index like 8,9,10, red tide (coughing from inhaling blooming algae that smells very bad and makes it hard to breathe) oh and did I mention the crazy traffic where every even residential streets are like highways. Anyway, welcome to Florida!
Bonus tip.
You can learn a new language in your walking routine, you can listen to the Pimsleur courses or something like that. Every unit is about 30 min long, so you can review them a few times or listen to more than one (or just one if you are just beginning).
Hi Rodrigo, good one, I'll give it a try at some point for sure, thanks!
one of the most underrated bodyweight channels out there, great content as always
I started walking in the beggining of 2021. It is one amazing addition to my training. I feel great after each walking session!
I've been walking most of my adult life. I try to hit no less than 2 miles - but aim for at least 5 daily. I've run, rode bikes, crossfit, gyms, etc. But walking is so easy to do, and it removes a lot of stress from your life. I usually listen to books or podcasts. I turn 53 this year - so I can attest that a lifetime of fitness with loads of walking has kept me trim and healthy.
One caveat with walking, however. GET GOOD SHOES. Change them at least every 6 mos. I get foot pain quite a bit. Footwear is a game changer. Not a bad idea to see a chiropractor to keep your posture aligned either.
Totally agree about footwear.
It's all about what you eat in relation to your activity. You can easily out eat any amount exercise you do (some top athletes do have to eat a lot, ok), and you can get/stay lean without any exercise at all (not recommended of course). If your focus is fat loss, what and how much you eat should be your top priority.
Yess but walking definitely is a great support!
I love walking! It's tough to do it during our Winter months though, so I just do it on my treadmill. Looking forward to warmer weather and my daily walks.
I 100% agree, I've recently lost 12kg since August by walking 10K + a day. I've really started to enjoy it and plan to hike my first mountain (Snowdon) this year. Thanks to great advice from channels like yours! I also cant get recommend walking enough if you have back issues from a desk job.
awesome Jason, thank you again so much for sharing! 💪
Really nice one. It's funny I ran a lot in my youth, yet increasingly it was tiresome to get going, which I eventually realized stemmed from thinking running had to be at my max, which is actually exhausting, lol. So when I got older I simply jogged until I was short of breath, then I just walked until I recovered and then jogged some more. This way I never get exhausted, or get runner's stitch etc. My body gets pleasantly tired but never sore afterwards. I'm always happy to get going and I cover a lot more distance. Yet I never see anyone suggesting combining running and walking. Yet I think it's an amazing combo. It breaks up the walking monotony too if that is a issue.
great post and approach Jauhl1, thanks for sharing! 💪🏻
Yea walk jog good combo, it never came to my mind until I heard some one else say they walk then jog a little then walk, so easy yet most just don’t tie it together
@@fleadoggreen9062 in that case you might also find my Cardiosthenics workout quite interesting, check it out: ruclips.net/video/1NUZqrXonrs/видео.html&
Hello again Jauhl, since you like that type of training, I think you'll also enjoy my Cardiosthenics workout a lot! Have a look here: ruclips.net/video/1NUZqrXonrs/видео.html&
Try to make a child run and this is what they do naturally 🤣
In the summer I walk about 12 mile a day in my job. Its amazing how my weight goes down over summer. Sadly winter follows and so does my belly.
Hi Kenneth, sounds like you have to incorporate more walking during the winter! Let me know if you need any help!
Snowing as I watch this. 72, and three flights of stairs between me and the street. Walking gives me a chance to see what is happening, whether in the seasons or off the beaten track. I catch the tram somewhere and walk back, or head off in different directions for shopping. I also do calisthenics, using the swing in the courtyard as a pull up bar. 🇷🇴
Amazing video as always
Great content and your whole presentation- video editing- story telling with "stock videos" make the watching so much more enjoyable!! Amazing work at both!!
Thank you Άγγελε!
WOW, During the Spring, and fall when weather is great 4000 steps 5 days a week melts the fat off of me. Being 80lbs overweight after a year sitting home and eating lots of sugar from depression forced to close my business of 35 years I didn’t care if I dropped dead. I felt I deserved to eat all this sugar because it brought me a tiny amount of pleasure. But enough was enough. Diet alone didn’t drop the weight. I had to start walking. 2 miles a day or 10-12 miles a week. Starting with 1/2 mile. With in a couple months I was doing 2 miles daily and looking forward to walking. I was upset if for what ever reason I couldn’t walk that day. But now we are open again and it’s super stressful all the more reason to walk I am doing indoor activity to stay fit. But the walks will return in another month. (Fingers crossed the snow melts) Learning to Deep Breathe and hold on the intake and slowly release to empty the lungs. I believe something is better then nothing and sometimes you are not really into it but once you start you may surprise yourself. And yes, the body needs rest. We’re all different and not the models we see in the media. I took a good look around my full restaurant of people and took a good hard look around all ages and no one resembled a the perfect description of a perfect person. Yet, they were all still perfect in their individual ways. Right?
Hi G, here's my advice.... every day focus on the following: movement, good sleep, believing that everything will slowly improve, but also put in some work that will get you a step close to your goal (one step closer is enough). And everything else will fall into place gradually :)
Walking saved my life as well…hiking is my favorite walking activity.
Exceptional video. You struck every chord: body, mind, spirt, attitude, the focus on gratitude and how not to take our body's abilities for granted. Loved how you gave a silent but significant visual shout out to the books and podcasts you are engaging. Loved seeing you, a young, muscled person giving walking its props! Great production value. You inspire me on so many levels. Thank you.
Hi Gina, thank you very much for your heart-warming words! Keep on walking ;)
So true! I'm living proof.. Thanks for sharing this!
Thank you you have helped me alot i have your book i have been doing your push up work outs for about a year now and i can see the change
Help with my depression thank you god bless and may you continue to succeed💪🏾🙏🏽
Hi Jorge, so happy to hear that, thank you for sharing! It helps me keep on doing what I do :) Have an amazing 2022 💪!
That was the most informative and helpful information on walking that I’ve ever seen, heard, or read in my 57 years! Very inspiring!
Very happy to hear that!
So motivational and inspiring, thank you!
I had foot surgery last year and I can understand what you mean by taking simple things like walking for granted. I am just now able to ALMOST walk normally and am so grateful to do it again.
Hey, that sucks! Hope your recovery goes good and fast! Wish you the best for the future
@@johannes01 thank you!
@@sandyk5330 stay strong 💪🔥
I tell everyone to walk, they look at me like I told them to build a rocket. Walking always helps me lose unwanted weight. Especially early or late at night. People don't want to walk because it's way to ease. Thank you for the video.
They look me like I told them to build a rocket. That was funny.
Very inspiring stuff, thanks!
I'm 54 and gave up running 10 years ago and started walking. Best decision of my life. Last year I walked nearly 4500 KM.
nice Dean!
Came across your channel and was pleasantly surprised at the normalization without all the fuss and blaring music and editing tricks. You can see how you truly want to help others! You physical Shape is crave worthy for sure! Good for You! Thanks for the tips and advice!
Thanks G, happy to hear you're enjoying all the Bodyweight Muscle content :)
This is true, walking at least 15k steps per day give big impact on performance and metabolism.
Looking forward to this Anthony! I can’t do any running of any kind because of arthritis in both my knees, so this is going to be perfect for me, thank you for making a video in this topic. Walking doesn’t seem to bother my knees at all.
awesome, I hope you get motivated to add more steps for 2022!
Thank you young man for sharing story hope to see more of your stuff have a great day
Hello Mike, thank you for your kind words 💪🏼
Great video! Probably the best thing that I started to do during the pandemic was walk in the morning and evening everyday. Since moving to Japan, while I've kept my workout regimen going, I have slacked off in the running department, often just using my walking commutes to walk as an excuse. But I'm getting back at it, and videos like this inspire me to do so even more, so thanks!
Hi Caleb, happy to hear you enjoyed the vid. The pandemic was also the reason I re-started walking!
You and your channel are totally awesome thank you for this information!!!
Very inspirational, thanks and best wishes.
Super inspiring, thank you so much
Thank you for the good Inspiration! 👍
Very nice. I always consider walking the most important exercise for all the reasons you posted and perhaps the most important one: it makes you more aware of the world you live in, your environment and the people in your community. Also, you forgot to post a link to the watch in the notes. Cheers.
Thank you, Anthony, for this informative video. Keep up the great content. I personally find your videos encouraging and inspirational as I continue to keep track of my weight and maintain a cleaner health plan for life. Another year is another chance to keep moving forward on my journey. Curious about the step tracking watch which you mentioned and might recommend... I didn’t seem to see any link for information on it. Thanks again, wishing you a blessed New Year ... a healthier one for each of us.
Hello Perry, happy to hear you're enjoying my content! You can check the watch here: amzn.to/3FTHXUR I wish you all the best with your health goals! Keep on walking and keep on training brother !
You are the best inspiration for no excuses for walking! Thanks Coach! 🙏😊😊😊
Hey MAD, thank you brother!
Love it, thank you!
Great video bro, started walking 25steps by coincidence for a few weeks and it turned into one of the best mistakes of my life. All love
Hey Jacob! Keep on walking brother!
You inspire man!
I’m so inspired by you thank you.
100% agree. It’s my go-to with clients. But when you’re trying to get past 10k it’s really tough to find the time. Not everyone can work while walking, nor have the time. 15,000 steps can take easily 2.5 hours. If people are pressed for time, they can wear a weighted pack, walk faster or the best solution - incline treadmill. But then you’re not outside!
Great videos, my friend 💪
depends on the total stress you want to place on the CNS as well, as I get older I am looking at balancing hard, heavy weight training with alternate days of active recovery. I use walking as my go-to active recovery option getting 7-8500 steps on off days.
This is the main issue I’m having at the moment, wish I had the space at home for a treadmill
Don't want to use an inclined treadmill. Those pull your knees out of alignment.
You got a great positive mindset bro. Thanks for the lovely information which u had provided. One respect for u homie.
Hi brother! 💪🏼
You are inspirational! ❤️
Yes sir, good stuff!!!
Great stuff. Thank you
Superb Video and great and convincing arguments. Never thought about that cycling is also a sitting job. Thanks brother
You are genuinely an inspiration! Thanks for you work!
Hi Sam, thank you for your positive comment :)
Thank you for sharing your thoughts and experiences. I wish you the best.
Nice video and very motivational for me. It doesn't take much exercise but it sure takes dedication to continue on week by week. Music works for me when I walk in the woods up and down the hills.
Man I am so blessed to come across your channel! Instantly subscribed!🦾🦾
Hi ANW, welcome to the channel 💪🏻
Oh Ya! Thanks for posting, super informational.
You're a true inspiration.
Hi Lou, it's been a while, happy to see you in the comment section again!
This is a great video. I had adopted a similar program after 50 years of running. I developed a bunion, and switched to hiking and cycling. Now I'm 65. I also believe overall fitness is 90 percent diet. And regarding the diet, start with eliminating sugar, including "sweeteners". Reduce all alcohol.
I just discovered your channel keep it up. Been binge watching your channel for past few days such good information and you seem so genuine theres good things out there for you in the future i hope. :-)
Hi NN, thank you very much for the heart-warming words, I appreciate them! And happy to hear you're enjoying the project💪 !
You are an inspiration! Thank you for the great video! God Bless!
Hi RK, your very welcome, thank you for your comment :) and keep on walking!
YOU ARE AMAZING MY BROTHER!!!!
Excellent video !! Keep up the great work . .!
Hi Marios, thanks brother! Keep on walking 💪
Brilliant. In December I received a fitness watch and started doing 10000 steps minimum most days. I also do calisthenics twice a week (rookie at calisthenics) but having seen this, I am now motivated to push myself harder and go the distance.
Hey Darius, that's great, sounds like you're on a good path! Keep it up 💪🏻
thank you for the useful advice. I find it this approach makes the best sense to me: logical & practical
Yess absolutely love the information given in this video! 🔥 💯
Helll yea brother, i started walking 2 years ago. I love it, it keeps me lean aswel. every morning 30 mins with my dog and after work aswell :) I do breath work while walking to do 2 things in 1 go.
Nice! What kind of breath work do you do?
I love walking....I walk to and from work...but I also do running 🏃♀️. I find walking helps with recovering from running sessions. 🦶🌠
couldn´t agree more. Since I have the habbit to walk 20 minutes to work and park my car far away, I am in a much better mood, I listen to podcasts in this time period and doing Calisthenics from Home or in a near park is just so great, everybody should do It!
Hey Anthony, I've been following your Bodyweight Muscle program for years nows (I started with Homemade Muscle) and the content you continually put out, like this video, is pure gold. I am very intrigued that walking may help and/or alleviate muscular/skeletal issues like lower back pain - something I experience a lot. I walk a lot since I live in a city and don't have a car but I like the idea of tracking my steps and thinking about it as part of my overall workout routine. Thanks for all the work you do!
Hello Jack! Thank you for the support and kind words! I think walking combined with the stretches I'll be sharing in my upcoming video might possibly help you a lot with your lower back problems!
This is great! I walk 2.5 miles every morning and I feel amazing. Much more relaxed and still have energy to get in my body weight training
This is close to 1 hour I guess ? People with a dog have easier motivation to have this morning routine in any weather.
I also dont dread having to walk unlike other forms of cardio, which is such a relief.
you are my hero ! you are awesome man, what i saw is very inspiring and i have decided to walk everyday, thanks for your video its awesome
Hi Prakash, happy to hear !
Hi thanks for the great advice your an inspiration to us all. And if your ever in Scotland look me up as there’s some amazing places to go walking 👍
Great advice 👌🏽
What a great post. I love your positive attitude. I still love running, but I walk everyday.
Hi Peter! Thanks for the nice words! Keep it up! 💪
I remember this guy, he used to have a channel called Homemade muscles, back in the day. Good to see you again and your inspirational videos
Hi Haf! It's the same channel, I just changed the name :) , cool to hear you remember the old stuff 💪🏻
I have the option to drive a ranch vehicle around my farm but I usually always enjoy to walk . It's a lot of walking but I enjoy seeing the nature & hearing the 🐦
Thanks for your positive story and good advice!
Glad you enjoyed it!
Thank you Anthony, I'm so glad you made the time to make a video on this topic. A few years ago I realized in watching your videos that despite the decent amount of regular training, I wasn't walking enough. That's a change I made that has made a big difference for me both physically and mentally. And, I'm especially thankful to you for this positive influence because it's a good habit that has been benefiting those around me as well. Combining training with cold exposure has also made winters way more enjoyable (I live in SE Ontario, Canada) too, I'm now developing an appreciation for this time of year.
The repeating pattern seems to be that in searching for solutions, we can overcome anything. Thanks again, best wishes for the new year and please do keep on rockin' it through 2022!
Hi Alister, I love that line, so simple and yet powerful " in searching for solutions, we can overcome anything" ! Thank you for your comment and I wish you a great 2022, keep on walking and keep on training!
Inspiring as always!
thank you Musico!
greattt videooo xxxxxx
Love u brother... Stay haapy and stay healthy 👍
Thank you so much.
Great video. Over 30 years of gym training, home workouts, and sports, I've always included walking in my routine. It is just as important as training and sports in my opinion and has a lot of affects on mental well being, the nervous system, as well as cardiovascular health. We were born to walk. You take 30,000 people who exercise 2 hours a day who walk, and 30,000 who also train 2 hours a day and don't walk, the difference in health outcomes will be surprising.
Wow that's a long time! Really inspiring!
Love this! I just started walking a few miles a day in the state park near my place… it’s like therapy to soak in the beautiful trees, the lake and sunshine ❤️❤️ plus I’m losing weight too
Yess so much time to think about stuff is amazing!
Nature gives energy
Nice video. Personally I love running. The freedom and joy that it brings to me is amazing.
For how long have you been running?
I was already inspired 30 seconds into the video!
I agree with this. Since I started walking on an 8-kilometer distance during weekends and walking exercise at 45 minutes on weekdays, I started noticing the gradual shrinking of fats, especially around the midsection.
Nicee how long did it take for the benefits to kick in?
@@johannes01_Around 4 weeks. Slow but I also needed to plan my nutrition. Not to totally eliminate foods from my diet but just moderate my intake of red meat and rice. Eat more greens and drink water, water, water. Also eat only chips, fast food, soda on certain occasions. Hehehe.
@@skyazullopez6726 sounds great! Hope you reach your goals in 2022 💪🔥
Great Malaka !! You Are a WARRIOR !! STRONG MINDED .... GOOD FOR YOU BROTHER .. YOU"RE AN INSPIRATION MALAKA ... DON'T STOP....
Hey Mario :D
Amazing and Inspirational video mate, love the content. Insta subscribe! Keep it up!
Hi Jorge! Welcome to the channel!
Great video 👍
WONDERFUL ⭐️
Good content man keep it up
thank you honored one :))
Just… walk a lot :)
Top advice!
Much respect and very inspiring. I walk to work everyday and make sure I take the steepest hill on the way, same with walking back home. Living in Japan, walking and bicycle riding are way of life. Thank you for sharing your experience.🙏🏿
Hi Khemet, glad you liked the video. Your lifestyle sounds lovely, I've never been to Japan but it's in my bucket-list! Keep on training brother 💪🏻
@@BodyweightMuscle Thank you for the reply. I just started back being conscious about what I was doing and how my life wasn't ideal. Decided to stop complaining and do something about it. The notion of making eating right and exercising a lifestyle not a task or something temporary, is the best advice...it's not easy but it's worth it. You are a prime example of what it means to take action v.s. having self pity
To have a walk after a tough workout are really nice and a way to be active while my heartrate goes down to normal levels again.
Unfortunately now when there are a lot of snow and raining going on during the wintertime in Scandinavia it doesnt feel like something i wants to do.
Actually it feels better to do another set of pushups or lunges instead while staying indoor.
Looks like you have some beautiful surroundings for your walks. I'm a city walker, I can make that work, but I prefer to be surrounded by nature when walking, don't need the headphones in that setting 😊. Helpful video - thank you!
I love this! At my most fit and active, I was in a job that I would get on average 13k steps a day. I've since moved into an office job, had foot surgery, and work from home. I'm lucky if I get 2k steps a day currently, and have gained a considerable amount of weight (70ish pounds in just a year and a half). I've never been one for the gym but I LOVE walking. I've walked 20+ miles in a day before, just for fun. So, once I am fully mobile after my foot heals, I am getting back to my love for walking! I wish I lived somewhere as beautiful (and cold) as you, but we make do with what we have!
Hi Catherine, I wish you a smooth recover! Add some calisthenics with your walk as well ;)
I love to walk listening to audio book too. Try to walk at least twice a day early morning and mid day.
Great Video
I've been doing walking quite a bit recently with calisthenics. It is going well. Nice channel BTW.
Hi JB, thank you! Keep on walking brother!
I’m finding your channel inspirational as I’ve had to discontinue distance running which I’ve been doing for years. Distance running is such a simple and very Zen way to maintain physique and cardio. After the third herniated disc (L4 L5 C1) event In five years I made that decision. If you’ve ever rehabbed from sciatic nerve pain you’ll know exactly what I mean.
While I still tear around full bore on the tennis court, my chest/abdominal physique is heading south without the running. So Looking forward to discovering new ways to Replace running with things that are easier on my lower back.
Gracias, Doug
Hi Doug! Keep on walking brother!
This is a great informative video, much appreciated.
I'm planning on a 'fat loss' phase as of next month, so I think I will incorporate walking on my non training days.
Hi Toby, sure! The other great thing about any activity is that it keeps you busy and one of the best ways to stick to a diet avoid food is being busy : )