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How Much WALKING To Reach 10% Body Fat? (Science-Based)
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- Опубликовано: 12 авг 2024
- Apply for 1-on-1 Online Coaching: www.iwannaburnfat.com/online-...
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My secret to getting to 10% body fat!
It's not cutting carbs, HIIT, or using fat-burner supplements. It is incorporating more regular walks.
It may sound too simple. But going for long walks is one of the most underrated methods for burning extra calories to enhance your fat loss progress.
I will show you exactly how I use walking to get leaner.
And this is not just based on my progress, hundreds of my Online Coaching clients have seen similar benefits with the method I am about to show you.
See the timestamps below to learn more!
0:00-0:32 Walking Is Underrated
0:33-2:13 Walking Is Better Than Running
2:14-2:38 Side Note About Running
2:39-3:45 Walking Fat Loss Study
3:46-4:37 How Much Walking? (Based on Science)
4:44-5:47 Calculate Your Recommended Daily Steps
5:48-6:37 Real-Life Progress Examples
6:38-7:47 How To Increase Steps Easily
7:48-8:17 Walking Is An Accelerator
8:18-8:39 Conclusion
Walking is an underrated fat loss tool🔑
In today's video, I show how you can use walking to lower your body fat percentage. I use this method myself and so do many of my Online Coaching clients.
Thank you for watching and let me know if you have any questions!
There is no way to tell anyone how
Much walking it would take to get leaner, your calorie intake would dictate that. I walk over 18k steps a day and work a construction job and maintain my weight. It’s all about your calorie intake.
Add in a weighted vest, 20lb vests are cheap at Walmart.
@@adventuresandvacations4947 or just stop eating too much 🤷♂️
I walk and run 20km per day but no abs.
Aaa😅
Walking for 30 minutes a day on a 10% incline treadmill just fast enough to be uncomfortable having a conversation but not so fast that I need to hold the rails. Absolutely fantastic results.
False.
On my mill i did 3.0speed and 10 incline for 50 minutes. Worked up from 15-20-25 etc-50 and i worked. But i got lazy n gave up this year lol
Just track how much you burn daily. There is no "holy grail." Go for hikes and focus on burning more calories. You can do what you said and overeat within my deficit window and still gain weight... Focus on the energy deficit and a fixed diet plan to see real results.
sounds like Zone 2 training
@@krane15Gee, thx is for the helpful response, troll.
For the past 8 months i walked atleast 13k steps... Belive me i m in the best physical phase of my life
Awesome! Crushing it :)
The biggest benefit is a deep sleep, when I walk alot I get the best sleep
That's a good additional benefit indeed!
Walking can aid weight loss and provide many other health benefits especially if you do it daily in the morning in nature and under the sun. Been doing 15K steps for a year now. 5km Fasted Outdoor Morning Walk [7K Steps] + Afternoon Outdoor Walks.
Yes indeed! Keep up the great work 🏆😁
@@iWannaBurnFatHow to avoid constipation during creatine intake and suggest the best combo from below for better absorption...Your response will help a lot brooo...
Creatine+Hot water
Creatine+glucon-d
Creatine+whey protein
Creatine+Oats milkshake
Another wonderful video, I have been following your 3 days full body workout and it’s been fantastic. Thanks for your effort.
Awesome!! You are very welcome, I am happy to help :)
I usually progressive overload the first hour in my workout focusing on compound lifts such as bench , dead lifts, squats and do some form of calisthenics such as dips, pulls up and push ups after. 30 min incline on the treadmill is a game changer! Great vid!
I lost 18 kgs / 39 lbs doing OMAD.
NEAT, with resistance training WHICH IS MUST and no specific cardio was done.
It worked for me - but there is no guarantee it would work for anyone else.
When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.
I have found that simply being more active through NEAT is more manageable and easier to incorporate into one life than specifically doing cardio - caveat... if you work in a warehouse then getting the steps in is dead easy vs truck driver / admin role.
Thank you for this video!!! You honestly look like you have everything together so naturally.
Thank you so much! I appreciate your support :)
I have your combo memorized "open hands->elbows back->Clench fists -> flex-> arm circles". How many sets of this shouls I do?
his idle animation in a fighting game during the character selection screen
😂😂😂
🤣
I´ve started to walk everyday, at least 5K steps last year, in Feb. At Sep I had lost 8 Kg, more than I had while I was road cycling.
Awesome production values. I find walking to hit a step goal helps me stick to it.
Thank you! You got this💪🏼
Great video. I have a desk job and I purchased a walking pad and a stand up desk and I have been walking and working for hours now. Not only did I lose weight but I feel much better overall. Joint and back feel better. 20 minutes in and I sometimes forget that im walking and end up walking 2 to 4 hours on average.
Awesome! The walking pad is excellent, I have it too in my office!
Great Video...I have been doing almost everything you stated for the past 8 months, lost 25 lbs, down to 12% body fat, walk 12k to 15k per day.
Awesome! Crushing it💪🏼
Bro your videos are all excellent! Just watched a few of them in a row and subscribed immediately. Your presentation style plus the useful info makes them great. Going to try your back workout, your physique is impressive bro! Keep going and I hope this channel becomes huge inshallah 💪🏼
Thank you brother!! Welcome to the channel, I am really happy that you found my channel. More awesome videos to come soon!💪🏼
Fitness is all about choices and will power .. that’s it that’s all .
I’m doing 20,000 steps daily loosing fat without loosing muscle last time when i did cut i lost lots of muscles because of daily 45 min running 🏃
Crushing it!
This is so awesome! I will start today! 4 15-minute walks
Awesome! Nice work :)
Very good detailed info. Thank you. I walk 8 laps around track & field, usually two times a week
Nice! keep up the good work💪🏼
Awesome. I started listening to true crime Podcasts when I walk. It’s a game changer, I walked for 1 hour and 40 min the other day because I wasn’t focused on my stamina running out ( I walk fast) I was focused on the Podcast. Thank you for your video, it’s very good.
If walking is your "exercise" you're lazy and will never lose weight. Its not exercise.
its been a while since I fully watched a video greater than 1 minute in length haha
Haha nice! Glad you like it!
Hey, thinking of starting recomp (not been working out for quite some time now)
should i calculate maintainence at current status (little or no exercise) or keeping i mind that i would be working out 4-5 times a week and subsequently add a 10/20% deficiet to either one
Fantastic video! What should be the gap (in time) between workouts and walks? Thanks
Thank you! Walking can be done any time, post-workout is my favorite time :)
Great video as always. How does adding an incline affect walking?
Thank you! And yes, great question! A 2014 study found that walking at a 10% incline on the treadmill increases your calorie burn by roughly 30%.
Basically, walking on an incline is a great time-saving tool. You will burn the same calories in 30% less time💪🏼
📚Reference to the study mentioned:
Hofmann, Cory, et al. "The reduction of metabolic cost while using handrail support during inclined treadmill walking is dependent on the handrail-use instruction." International Journal of Exercise Science 7.4 (2014): 10.
I walk two hours per day.
Alright, nice!💪🏼
Whenever I run/HIIT, I cant control my hunger i crave for sweets and over load my system.
Please make a video on keto , carnivore and marketed diets spreading alot of mis information I have adopted all these shitty things even IF and lost weight as well but in result got depression and unsustainability a guy next to me is making way more healthy muscles by eating carbs and all things. please enlighten us.
I am addicted to your channel bro i have watched all your videos in three days lol 😀
Great idea about making a video on keto, I will put it on the ideas list!
Thank you so much for your support, I am happy to hear you are enjoying the channel!😁
You are appreciated :)
I aim for 15K steps a day. But you cant outwalk a bad diet. Dont expect to lose the weight without a proper diet.
Agreed.
How do you find the time to walk that much? 15K steps is like 7 miles and would take well over 2 hours
I mentioned that in the video as well! Walking is an "accelerator" of your progress if you already are in a calorie deficit and lift weight consistently.
Controlling your nutrition comes first. Then adding more walks becomes an extremely valuable progress accelerator.
Exactly diet important..I have good diet but crave for sweets every now and then.. once I eat sweets, I feel bad and don't want it anymore. My goal is to not eat cakes pies until Thanksgiving holiday... I'm on a 4 month challenge now to not eat sweets..I want my stomach flatter eliminating sugar will get me there
you can outwalk a bad diet thho
This works 100%...I dropped 20lbs (213lbs to 193 lbs) in about 4 months and all I did was increase (doubled) my protein (130-160g per day) and increased my steps (8k to 14k a day if possible). The only exercise besides walking that I did was 20-30 pushups when I had the time just to get my upper body some sort of activity. I'm a few inches smaller in the waist, clothes fit a LOT better, I look and feel much better overall.
I will stick around, because I'm interested...
Good video man!
Appreciate it!
for a high protein diet, how much carbs do u still eat?
Question for you: What is better for weight loss? full body strength training versus doing cardio plus just targeting the main muscle group you want, such as chest and biceps?
I recommend training every major muscle group for the best results and proper muscle maintenance as you lose fat. On top of your full-body training, you can add walks and some cardio to further enhance calorie burn🏆
You are a god for this information
I’m watching this with volume down and I noticed every time when he talk that his mannerisms with his arms always look like he flexin in the mirror 😂
Appreciate your help ,will do 😅
Happy to help!
My brother-in-law has been a daily runner for years and looks about 10 years older than his age, has a big pot belly and no muscle tone whatsoever!
Interesting! Walking won't have that effect.
I walk and play pokemon go all the time 💪🏿💪🏿
From my personal experience I started a hit running session for 45 min, 5 km , 5 days per week and my legs muscles have increased a lot just from running!! The leg muscles do not decrease with running I do not know where you found this survey! If you see professional runners or footballers their legs have a lot of muscle because of running.
YOU GOT A NEW SUBSCRIBER TODAY
Welcome to the channel! I appreciate your support :)
I only run 1 minute of high intensity 3 times, run 1 minute and rest 1, 3 times.
but I will try
Fantastic video
Thanks!💪🏼
Best way is to get a dog or pretend you have a dog. The dog needs a daily walk in a park both in the morning and in evening. Make it 5k steps for morning and evening and you are golden. Love dogs. They are human's best friend. They give you unconditional love when you take them to a walk everyday.
Good one!
excellent video. best on walking to lose weight
Thank you!
Great video
Thanks!
I lost around 30kgs with walking combined with IF. My max was 26k a day. Although I almost reached my goal I try to get my 10k every day. Walking is not only good for loosing weight but also for your overall health 👌
Awesome!! Keep crushing it!🏆
Perfect Mounir. Perfect
Thank you!
very good video!
Thank you!
When you say high protein intake how high and would we use lean body mass due to the high body fat or would we just leave it with body weight ?
A good guideline is to consume at least 1.6g per kilogram of your goal bodyweight. In pounds, that is around 0.7g per pound of your goal weight💪🏼
Where is this guy from . Also absolutely agree. Obviously need to make sure calories are controlled but yes adding walking is great. Although the studies are strange our body tracks distance. 5 km walking or running nets out similar in terms of calorie burn. You may get an extra 10-15% only if you are running at a steady high pace. But walking is just so much easier so if time is not an issue, walking much preferred
From Morocco originally! Born and raise in the Netherlands :)
I walk for 2hour per days feel amazing. But if i run i'm so stress out and eat more then after walking. I think running may be not for everyone.
I used to run up 15 miles racing! Then i needed hip surgery! I go walking now
Cardio zone 2 the best
Great video thank you 🙌
My pleasure!
if your job has you running or walking that’s another great benefit! I worked for 6 hours yesterday and i counted 7.8 miles in running/walking and burned 310 calories
Yes, true!
I see so many older people that have been runners for years & their bodies look wore out they just don’t look healthy. I think I’m gonna add in walking to my routine.
Definitely a good idea to add walking!
@@iWannaBurnFat I’ve been walking on treadmill after every workout for 2 weeks now. I’m still doing my HIIT workouts but walking has helped me already lose a couple of pounds.
I used to run ! Then I got arthritis in my hip! I needed surgery!I go walking between 10’000 or around 12 or more in a day! With weight lifting ! I miss running! Because walking it seems like it takes so long for me to reach my 10’000 steps!
The exclamation points are strong with this one
I think walking is good but cant out do a run its done in a shorter time frame and feels more effective for example me i just wanna be skinny I dont think wallong is Powerful enough to do that
I walk 10km per day around 20k steps including work...still I cannot lose fat and I fast from 10pm to 2pm afternoon next day...I cut all junk and do not know what to do next. Ah BTW was overweight and lost around 45kg but now every progress stopped. Am 52 year male.
Your body may have hit a “setpoint” - Google it. A plateau can mean you’ve adapted fully to whatever you’re doing. You must change something when that occurs if you haven’t yet hit your goal... I lost 1 pound a month for 5 years. Whenever I hit a plateau I either reduced calorie intake or increased my weekly average walking and hiking.
Macha allah 3ameto diáli Rabí yhefdik ❤❤
My trainer had me running twice a week for 40 minutes to an hour you will lose weight . Walking is good as well but running you going to lose those pounds that fat quicker
Yup and fuel yourself afterwards with fruit and creatine to recover from breaking down muscles/fat!
Ma man show us He's capacity of control his shoulder blade everytime he speaks
I’ve never. Counted my calories! I usually eat either OmAD. Or two meals! I used to eat 6 eggs everyday ! I cut back to3 with one cup of egg whites! Greek yogurt blueberries!
Yesterday I did 41k steps. Most I’ve ever done but it’s not something to do everyday. I try to average 15k-20k. Great video btw!
How many hours are you walking?
@@PTstuimproveshimself Its a lie. You will not walk your weight off.
@@krane15 it takes me 1 hour to walk 3 miles. Which is 6k steps. Walking does cause fat loss. Are you following my posts or something?
It would take about 7-8 hours
@@lesterhalfjunior721 this guy must not have a job or a family
It's about setting the without method that relies in the using the stores fuel you want to reduce.
Know your FatMax!
Are you in Vancouver? Nice video.
The Netherlands! Thank you :)
Sorry for yesterday. Football's coming home!!!!
MAte I walk everyday 12k average steps (outdoors, indoors, incline mainly), plus I weight train 3 - 4 times a day for an hour per session and consistent for past 2 years, I intermittent fast too everyday, Im 47, 6 ft 2 inches, I stay around 104 - 106 kg, I cant lose weight around belly area and sides it takes ages to go away, I hit protein most days and eat lower carbs, I have a bad sugar tooth and do eat sugar free goodies, protein bars etc. I think I eat around 2000 - 2400 calories on avg, HELP, pls...
If you’re working out for an hr 3-4 times A DAY, you’re not consuming enough calories so your body will most likely
hold onto fat. You might be in too much of a calorie deficit
@@ss76461
I think he meant 3-4 times a week not a day 🤔
Can walking itself at brisk pace daily enough ir do we need to hit the gym aswell just for fat loss??
For losing fat, walking and a calorie deficit works great. To also build muscle, we do need to hit the gym as well.
What are the time periods for the progress pictures?
For which transformation shown in the video? For Scott from New York, it was about 6-months.
For Elliès from France, the time between the 20% and 10% picture was a bout a year. With Elliès, we weren't in a rush to get leaner once we reached that 14-15% body fat range. So there was a maintenance period during that year as well💪🏼
Great video please correct though. Walking 1 mile burns the same calories as running a mile (unless you are sprinting or walking very slow). It's basic physics. Running 20 minutes will of course burn more calories then walking 20 minutes because running gets u further. The same output of work takes the same energy minus inertia (hence the sprinting exception). Also in both the more you weigh the more calories you burn. If you find different information online it's wrong. Please to anyone listening use reliable, peer review journal studies. Alot of misinformation online. Additional walking does not produce fat storage chemicals while running does. Cheers
Thank you for the kind words about my video!
Your comment makes sense in theory, but it is not grounded in peer-reviewed scientific research. The data I showed about how many calories you burn walking/running a mile is based on the following experimental study:
📚Wilkin, L. D., Cheryl, A., & Haddock, B. L. (2012). Energy expenditure comparison between walking and running in average fitness individuals. The Journal of Strength & Conditioning Research, 26(4), 1039-1044.
Outcomes found in well-designed experimental research weigh heavier than theory-based explanations.
With that said, the calorie-burn difference between walking/running will not be huge for the same distance. So I still am a big supporter of using mostly walks as described in the video.
What is the best settings for walking on the treadmill for an hour?
At least 3%. You can do some variation up to 12 percent so up and down. Enjoy!
The specific settings will be different per machine. As a general guideline, have an intensity of effort of 5-6 on a scale of 1-10. So a nice paced walk, but nothing exhausting💪🏼
FACTS!!
💪🏼
The only odd problem I have is that walking causes my right knee to flare up (I had surgery back in 2020), whereas jogging doesn't.
I see! Light jogging might be a better option in this case.
If jogging does not hurt but walking does, you are walking wrong. You have a different stride pattern when you walk compared to running. Go to a coach that will check you stride and do the corrective excersise they give you after diagnosis. Cheers
@@iWannaBurnFat
Yeah, I'm just aiming for zone-2 cardio.
@@scanbear9863
I walk really fast and I believe the pain comes from internal scar tissue from the surgery I mentioned.
I don't lift the weight because i am too broke to afford the gym of any equipment honestly but i have lost 18kg weight by some home workout and 15k steps walking with diet. Yes i struggle to even lose 2kg weight for 2 monts because of bad letting myself go on food but when it comes to walking, ive been consistent.
Walking is the best excercise you could do even if you are broke as fuk.
Hello
i don't like the outside that much and i don't have a treadmill so what about walking in place?
It's possible! Walking around the house is another option :)
@@iWannaBurnFat it's the same as walking on a treadmill without inclined, you also can decide the speed so walking in place should work, i hope.
i started doing it every day for 30 min in the morning and 30 min in the evening and it's not my cardio of choice, i also do interval of 50 min jump rope. i hope to make myself eat more food and still loss weight
Try the JumpRope. It works!
if you use the treadmill for walking, what is the speed cut-off to maximise fat loss? Or is it just fast enough that you don't start to breathe heavy?
5.5
Inclination 6
Yeah I was running up to 15 miles! Not anymore! Now I go walking!! Until I hit 10’000 or more
So you went from exercise to no exercise. Not something you want to tell people. Exercise is hard. If it doesn't hurt, it doesn't' help.
I prefer cycling as i do 15Kms cycling in in 1 hr around 12-13 kmph. Its less tiring and fun.
Cycling is exercise, provide its at a brisk pace. Waling is locomotion, not exercise. If it were that simple, nobody would be overweight. Instead, most people are.
Man, I really think I am doing everything right but still stuck around 200lbs. I don't want to go lower than 2000 calories but seems to be the only option. Average steps 12k to 15k zone. Working out consistently, these days every other day. Getting at least 120 to 140 gr protein. I am 176cm/5'8" probably and my maintenance calorie about 2600-2700 cals while I do 2k. What am I doing wrong?
you've basically hit a plateau. now for 2 weeks , eat at your maintenance calories while also hitting your protein goal and working out. after those 2 weeks , create a deficit again and youll see results this time. its called a refeed week /a diet break.
A few key points to consider:
1. How is your waist measurement developing? It's possible that you are still losing fat, but your weight may be stubborn due to water fluctuations and/or increased muscle mass. If your weight has stayed the same but your body measurements show progress, you are still on the right path.
2. When is the last time you had Diet Break or ate at maintenance? If it's been 8+ weeks of you being in a deficit, I recommend eating at maintenance for a week and then getting back at it with your deficit. I discussed the concept of a Diet Break my 25% to 10% body fat video (see my channel page).
Keep up the good work and don't get discouraged by these short-term plateaus! They are part of the process. You will progress further💪🏼
@vivekrajyaguru honestly, I've beaten all my plateau with determination but this one seems to be the hardest. I lost about 50 pounds span of 1.5 years and stuck here for close to a year now. I'll give it a go but instant weight may scare me off lol
@iWannaBurnFat I've put on a ton of muscle and am still adding some more, but my abdominal area seems to not go down. In fact, it grows bigger from time to time. I track myself both on scale and pics. I shall give refeed a go. Kind of scared for it, but let's see. I've been watching your videos for a while now. Great work man!
Stress, sleep maybe. If not try reducing 100 calories more for 2 weeks. If you loss fat. Then the problem was your maintenance was to high.
Thank you 🙏🏽
Happy to help!😁
How do you look like that just from walking only? I've been down to 140lbs and my body never looked like that.
Check the full video! The walking is a progress accelerator. If you add walking on top of a calorie deficit and consistent lifting weights, you will see great results :)
Guy at 6:15 literally lost visible muscle . Was he not lifting weights ? His Lean looked like he shrinked by losing body fat as well as muscles...
î am really wondering how much it costs for that online coaching
You can apply and get more info: www.iwannaburnfat.com/online-fitness-coaching
Hey bro would it help adding weight when im walking
Yes! Walking with a weighted vest helps increase calorie burn because you (of course) have to carry more weight while walking. So if you want to enhance your calorie burn, wearing a weighted vest is awesome💪🏼
So walk?
I heard the anwser in the first 10 seconds. Moving on.
How about inclined walk?
Works great too! You actually burns 20% more calories walking on an incline :)
very underrated channel.
Thank you!
Walking isn't magic. If you have a high body fat percentage it means you aren't active in relation to your fuel intake. Walking is just an easy way to move in a standardized mode that is easily achievable and trackable. You could just as easily do chores, cleaning, grocery shopping, etc. The point is to be more active for the current quantity of food you eat.
I can't focus on what he is saying, too invested in the hand movements.
OMG Walking to lose weight? Wow! Why didn't i think of that?
Because it won’t work if your still over consuming calories,no matter how much you walk if your still in a surplus it’s just for health not fat loss. 🤷♂️
@@Mav646 What?
@@krazysane if you can’t understand that then I don’t know what else to say
@@Mav646 What?
@@krazysane huh?
I’ve been walking 20k steps for a year and I’m at 18 percent body fat; diet is required to get leaner. I would be a lower number if I didn’t inhale a pizza on Friday nights.
Really good advice, but damn you need to stop moving your shoulders backwards and forwards. You did that through the whole video.
I used to walk for 8+ hours a day and not eat anything just drink water and coffee I was down to like 2%, last year was insane!
You probably looked bad with no muscle then?!💪
3:50++
impossible just by walking i do that+riding bike non stop and eat nothing or healthy 5 days and cant even go under 20%
You might be eating too little for all that activity & you’re not adequately fueling your body. That was my experience and when I included a little more calories, the weight dropped so much easier. Look up “reverse dieting” for some information on how to you can lose weight at a higher caloric intake without starving yourself. I’m eating way more now and I’m losing more weight than before. It’s amazing lol. I’m also focusing on high protein.
Add Strength training
I can guarantee you are not tracking calories. I had this mistake, before covid I got obsessed with distance running. I was running 130km a week, people don’t believe me but I promise u that’s what I was doing. I thought I wasn’t eating many calories as I was also doing intermittent calories, I did get leaner but not much, and lost a lot of muscle Mass. in lockdown, I started counting calories in detail. I also added in walking running when I was allowed to, over the course of 15 weeks I started at 3500 calories/ day and 20 km cardio per week. By the end I had dropped calories to 2500 calories per day and 60 km cardio. My weight dropped from 85kg down to 75kg. My body fat went from around 18% down to sub 10 for the first time in my life.for you, you sound like me ore covid, assuming your calories are low without tracking. Track them and I guarantee u will lose body fat
Are u Peruvian? 🤔
Originally from Morocco! :)
That's actually incorrect about a mile of walking cals. It burns 100+ cals just like a mile of running. The only difference is the time it takes.
Walking to lose weight is a lie.
I want loss my weight
Being on Calorie deficit for healthy people lower testosterone increase sex hormone biding globulin
#Howyadoing
Great content and information! But his hand gestures are hilarious and distracting