Next steps: 1. Want me to coach you?📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek 2. DIY? ▶ Here's what I did food-wise to get to my final 20% body fat: ruclips.net/video/bGCYKfFlDSA/видео.html
I also was overweight once, & I knew I had to do something to get rid of all that excess weight, I was unemployed back then so didn't had any money for gym membership so I decided to walk for 1.5 hr on daily basis & eat only homemade food, & I was able to get rid of almost 10 kg excess weight free of cost, Also there are many benefits for walking, you can have a peaceful tym for yourself.
@@christineeberth8280 at best it is moderate intensity activity. Like vacuuming my house..maybe it’s exercise if you are wearing a 20 lb ruck and walking up a hill.
@@jeanpauljeanpaul2530 Haha I know. But movement is always good for your health. It also speeds your metabolism. Well it makes me happy to move my body!
I can relate to so many of the things you went through and had very similar experiences. As I’ve gotten older, the only workout I’ve found that I consistently enjoy is walking. The super high intensity workouts feel good for a while but ultimately lead to burn out and/or injury for me. Now that I’m in my 40’s, I don’t have the interest in putting my body through that anymore. Walking works. Thanks for sharing this!
This is one of the most honest RUclips videos I've ever seen. I used to walk everywhere and I thought that once I hit age 45, it meant I was going to inevitably gain weight - and I did! I started crash-dieting, doing HITT, weight training, you name it. It was only later when Covid restrictions were lifted that I realised the weight was staying off again. During Lockdown, I couldn't walk anywhere near as much as I had been used to daily. It had a massive impact on my physical health. The best thing about walking is it's virtually effortless - and there's so much to be gained from a walk outdoors, so good for your mental health, and many other health benefits too! Also, it costs nothing and is kind to the environment. Win/win/win!! Thank you ❤️
OMG this is exactly me! I’ve tried ALL these different types of sports and went through the exact same thought process! I actually decided that I’d try walking just last night! Thank you for all your videos! You’re a gem
you hit the nail on the head. Seeing you it is good that you did not injure yourself while doing your crazy routines. One just needs to move every hour for five minutes. And that is sufficient.
Ever since warmer weather started here in New Jersey, I’ve been walking for at least 20 minutes during my lunch breaks. For a week or so it was too hot 90+ degrees but even then I made sure I walked for 10-15 minutes outside or walking inside an air conditioned building. Let me tell you it’s addicting. Every day for lunch I have something light and spend 30 minutes in the sunshine listening to a podcast or making phone calls. I sometimes come back to work a bit sweaty but I make sure I put on some extra deodorant and continue on my day feeling better having been outdoors. Even without the goal of fat loss, I’ve found walking outside is just better for my mental health. So glad I’ve found this channel in the middle of my 50+ lb weight loss journey. Your advice is very motivating and just makes sense!
@@CoachViva your channel inspired me so much. I love your scientific approach to weight loss. It really made everything click for me in a way it never had before. I won't ever stop training now! I love it so much!!
Walking! I love it! See the world around you. Wherever you go... car bus or plane. Take a walk and see the world. Enjoy the people around you too! I do use my 15 pound dumbells also. I do a 10 minute weight workout with advanced wholebody moves every other day with this. Walk your talk!
Hello coach! Wanted to say that i watched your most viral video of how to boost metabolism a few weeks ago and was stuck at 144 pounds and wasnt losing any,.. now I’m at 137 and still losing at a moderate rate. My goal is to be 120 pounds,,, Thank you for your advice. ❤
Walking was the answer. Should have been said at the start instead of the online recipe level 'here's my life story before I tell you the thing you clicked on the video to find out'
Omg I LOVE this video! How am I just discovering you? Thanks for blending science and fun into a great story and an even better recommendation :) I'll consider you my trainer now!
you helped me so much. i am all or nothing thinkker and have had health issues, always focusing on perfect workout, making me miserable. i love walking , and just sticking to my plan of walking and pilates most days.
Yes 🙌 luv to walk. The only problem is that I live in the Southside of Chicago. It’s not always safe. But I do walk every and when I have a gut feeling to take a day off and take the bus I take it. My gut feeling has saved my life more than once.
Coach, I am watching just now this video , pure magic ❣ it is fun to realize we all have gone through the same path and now thanks to science we found our path. Thanks again Coach Viva!💪
I've gotten back into the habit of walking during my lunch breaks at work and after I log off for the day. 1) I need some sunlight and warmth, or whatever counts for that during summer in Wisconsin after being in an air-conditioned home-office and 2) It helps me relax and clear my mind to some extent.
Your vids are the BEST! Real life changes in real time, thanks again Richa! Across the water from you in Victoria, loving walking for so many real life reasons!
So funny how it always works with this algorithm. I try to gain my life back, since I struggle with long Covid for 2 years and I am overweight and could not walk up the stairs some weeks ago, I decided to walk everyday and make the goal to walk a Camino next year. And now I find you and you tell me, I just have to walk and you walked the Camino😅 ❤ love it Thanks universe and thank you algorithm 😂
I am enjoying your channel very much. I have been stuck losing weight for over two months. I lost about 50 lbs. I still need to lose 20 more. I was not sure what I was doing wrong. I started eating much less but I instead gained weight. It is very frustrating. I completely neglected exercise. I know now what I have done wrong.
Thanks Nova! It was a little awkward cracking jokes at the camera at first. I'm glad you found it funny and it got the desired effect of keeping the education also entertaining 😅
10,000+ steps daily, and 1-hour Zumba once or twice a week is my cardio but the steps are what’s aiding in my 1.5-4lb weekly weight loss for sure. Walk people…it helps!🏃🏽♀️
Daily walks, less but still tasty and healthy food with occasional reward foods (let's call it motivation), 6 days per week gym. It worked and it feels good :) I would not recommend gym this often for everyone but I do about 30 mins only per day so it is doable and I enjoy it which is crucial :) consistency is a key, you won't see anything after a week :D you might start seeing something after a month if you are doing what you can :) slowly slowly it works :)
Great vid as always. Most beginners start waaaay to motivated and burn out fast. Slow progress is not sexy we all know but it‘s the only way for your health. Too intense workout will raise your cortisol level and kills your regeneration. I hit the gym eod and count calories. I feel great due to a moderate deficit of 400-500 kcal/day with one „cheat meal“ a week. It works great, I feel very good, lose fat and got power and motivation.
I love your videos. Thank you so much for making your channel. I lost weight about a decade ago over 2 years, and did it pretty much exactly how you often suggest. Seeing your videos reminded me to stop extreme method attempts, eat at maintenance a while and just care for my body, and that when I start trying to get in shape again I should do it much slower like the way I did before - with slow habit changes over gradual time, like small calorie deficits mostly changed with a bit healthier habits, and getting a bit more active over time. My goal is just to be in the healthy body fat range again, which is super doable!!! It's just I think I tried doing it so extremely last year (way too steep calorie cuts), and was too sick this past year (which didn't let me eat enough), so I think now I just really need to get back to a healthy baseline of enough for my body Right Now, before doing anything else. This video reminded me, hey! There's an easy way for me to help my muscles a bit and help me get in shape, without throwing my foot on the gas pedal into extreme. I can get back into just walking more like I used to. Who knows, maintenance calories and just gradually being active walking again might help a lot! This video was a helpful reminder! I also love how you mentioned body fat percentages on your journey! It was so helpful to me! Like I mentioned, I lost weight before, and seeing your percentages reminded me of what I did a decade ago - I remember in the overweight bmi back then I just did small eating habit improvements once a month adding a new one, until I lost enough weight to be in healthy bmi. Then right at the top of healthy bmi was when I started working out a little bit, walking a bit more, and picking some stricter habits. I think I made it to like 26% body fat when I started needing weight training too, but overall I matched up to when your progress also started scaling exercise.
Anyone who thinks walking isn't enough has no idea how much (physics term) work it is. You don't need to move a heavy weight a short distance a small number of times, you need to move a moderate weight (your body weight) a large distance many times. And it only gets better when involving changes in elevation.
Walking is literally the best exercise/movement pattern a human being can do everyday. Free, safe, no equipment, functional movement. Of course the fitness industry NEVER says that. Probably because they can't make money selling "walking". Same with fruits/vegetables. Can't really sell that....I've had to learn all these things the hard way just like you unfortunately. Keep being the voice of reason Richa. BTW, thoughts on a treadmill? You can control the incline/speed so I thought that is good for improving your walking.
Yes, but walking doesn’t build muscle which helps keep up metabolism. Walking you are going to hit a plateau as to where you need to do more and more for the same results. Lifting weights you can keep adding weights while getting stronger and building more muscle.
@@Hat65 Yes but why should I care about building muscle? Why does being "strong" matter? I'll only lift the absolute minimum to prevent sarcopenia. That's good enough for me.
@@aryaafrashteh2213 I find it ignorant that you would need to ask such an elementary question as to why you would want to build muscle, but hey enjoy being skinny fat😂😂😂
I feel like the trend has been to push HIIT because the results are quicker with shorter sessions, which might be what people say they want on paper but in reality might be much happier performing LISS/MISS activities that are enjoyable.
@@Hat65 There is nothing wrong with staying at a lean weight and there is no reason to build large amounts of muscle that you don't need in your life and you never use outside of looks. Very basic exercises will keep a sufficient amount of muscle to do things you want without pain unless you are an athlete. It's not ignorant at all to ask why someone would want to BUILD muscle. Maintenance makes sense, but why should I waste my time and effort building excess muscle? What about injuries? Eating a bunch of protein and being in a caloric surplus, then cut then repeat. Screw all that. Preventing sarcopenia is the primary goal for me. But hey, thanks for insulting someone without thinking about it, then calling him ignorant, then laughing in the hopes he'll be unhealthy. Way to go. Thanks for shitting on other people.
Great video! Just what I needed. These tips are super useful. Question for you... have you ever tried Next Level Diet? I got a muscle build up meal plan from them that's worked wonders for me.
Commenting for the algorithm. Also, I started walking regularly in the beginning of this month, just 10 K steps after work and aiming for 20K on weekends. With dieting I'm on back on track towards my weight loss goals and I feel like this is so far more sustainable than the other exercises I've tried. The only problem is if you enjoy walking outdoors, depending on where you live areas are more or less walkable and enjoyable to be in. Rising rent has forced me to move from an area with less car traffic and more commercial and residential density to one with more car traffic and slightly less commercial and residential density. Thankfully there are still sidewalks but it's not as enjoyable a walk.
it feels criminal that we are receiving these life changing tips for free. Few months ago you mentioned so in another video when you talked about NEAT. I was surprised because I do 60 minutes workout a day with zero fat loss. Ever since then I am trying everyday to walk 10K-15K steps (with much shorter/less workout sessions). Every hour I walk around for 5-10 minutes with headphones listening to sth. As a matter of fact I was walking in my office while listening to this video. Sometimes I just march in place while watching a video (counts as steps right?) I haven't lost weight but admittedly I am EATING a lot (may be to compensate for my continues hunger in the past) however thankfully I am not gaining. I am still learning how to slowly build up a routine for serious weight loss. I am almost 40 (fat since I was a kid) I wish feverishly that I knew all that then. Thank you sooooooo much for these videos words are not enough
The defining factor in whether I can take advantage of your program is affordability. I already know that DIY isn't helping me because I don't have the time to spend on reviewing my numbers and behavior and why this happens and why that doesn't happen.
You are making Seattle look bad 😉. Jokes aside, just discovered your channel and it honestly has changed my perspective about my weight loss journey. Thank you.
@6:16 : Not true. despite being an overweight woman, i gained biceps and core muscles. it depends on your body type. your body type dictates whether you will put on muscles or not.
Great video! I like walking but the weather doesn’t permit with excessive heat in the summer so I do walk on treadmill but always confused about the speed or incline that would give the same walking on ground effect.. Any input is appreciated! Also I do walk around the house as much as I can but wondering about treadmill
Hello from Indonesia! And btw i love walking too! Not common here in recent day due to lack of pedestarian because it's change to kakilima foodstall... But once a week i try to spend time to walk (and even have a group with some friends)
They don't use a scale. They use body measurements ala a Navy body fat calcultor free online. It may not be completely accurate but if your measuring is honest and consistently in the same location, it can show changes.
I have found cycling to be really enjoyable. I live in a hilly city so it's enough exercise for fat loss and a quick trip to the grocery store all in one.
Walking has been hurting lately. It wasn’t like that before the pandemic. I like hiking, but my joints start hurting. I see strength and mobility work as most helpful in fixing imbalances to help me walk with less issue for longer. I’m not sure I understand why building or maintaining muscle would be suggested after fat loss. I don’t see these as elements that need to be separated. They serve different purposes that are part of a healthy lifestyle. Walking can do a lot of this, but not everyone walks with ease.
these tips sound doable except i live in uae, walking isnt an option to get around since its so hot and humid. :( id have to go out of my way to drive to a mall in order to do some walking. Only thing i can do is walk during office.
Swimming 1 mile and 12-3-30 walk per day works well for me. The shower before the swim takes few seconds at the pool side shower and it's by no stretch a blocker. Walking won't develop the swimmers body with broad shoulders. Swimming is safer than walking on streets and more enjoyable than treadmill. So I swim liesurely for an hour everyday to burn around 600 calories listening to music. Then throughout day I walk on treadmill at 12% incline while working to complete 10000 steps. It's pretty easy to maintain this routine with a full time job. I have lost 30 lb this year while building a lot of upper body muscles with this approach.
Do you have an idea what’s a rough number of calories burned for that 10,000 steps. I have a rowing machine and sometimes it is the only thing that motivates me to move. Rainy days, Sub freezing, too windy to walk in the forest…. I like rowing at a walking pace adding in some spice here and there. It measures calories and I would like to know what target I’m looking for. My weight loss is stuck at about a half lb a week. It’s okay but it’s slow.
They have one example in a video of a woman of 60. Most of their clients are younger, though. I don't know if that's because older women don't ask for the free interview or if they don't pass muster. I would imagine post-menopausal women would be a good demographic, if they could get decent results. I would imagine older women would not have to get to 20% body fat to feel successful.
Hello Richa, I would like to be part of your program. I would like to learn how to fish myself. Your video resonated with me and seemed like you were talking about my weight loss journey. But looking at the comments it seemed like it just not my story but of many. Hopefully to hear back from you soon.
Hi Neha, glad to hear my journey resonated with you! You can check out the free sneak peek into my program at coachviva.com/sneakpeek and if the approach and values sound like a fit to you, you'll be invited to book a call to gauge final fit at end of it. See you on the other side!
I lost 20lbs in 4 months jus walkin 3-4 days a week for an hr each time... ofcourse i slowed down on sugar n carbs too but man, the walks definitely helped wit weight loss, leg muscles n also mental health!
I can't walk for very long without pain. I have a bike though. Any idea what amount of easy biking might give me similar results to walking 10k easy steps?
subscribed! you are totally speaking my language. my current step average is 8,000 per day, and i must say i've noticed a huge difference. while i do see a personal trainer 3 days a week, i feel that my results have been so much more noticeable after making the effort to up my step count.
Are you saying that I should not start muscle gain exercises until I've lost fat with walking? I'm already walking now but I can't achieve the 10000 steps every day. Should I then up to this first before lifting weights?
Coach Viva's team is targeting fat loss, not necessarily a long health span. She is operating on the hypothesis that it's better to have to change as few habits as possible to let each one get established. For longevity, it sounds smart to incorporate lifting yesterday! It doesn't have to be a lot, but should be consistent, even if it means shorter sessions. If I were starting over, I would start with weight lifting and progress to mild calorie cutting as well as trying to get in a some functional walking such as parking a bit farther away or taking stairs or a bit longer route getting around during the workday, if possible.
You are still young, but I hope you can take note of my own experience (now almost 71). Most of all, take care of your back. As you age, spinal stenosis is inevitable for everyone, and osteoporosis, especially for small thin women. If you are like me, the stiffness and pain in your hips and lower back will dampen your enthusiasm for doing anything... exercise, or anything else. You can slow this down by first, taking a calcium supplement daily (I take Citracal). Second, decompress your spine at least once per day for one minute or so by hanging from a pull-up bar. There is lots of info on this on RUclips. Third, be very careful about how much weight you carry around in a backpack. Some of the backpacks themselves are too heavy, when empty. Fourth, stay off of any kind of vibrating equipment, including bicycles.
@@kitsunegirl6023 I don't know about the vibrating issue I've read that a problem with cycling as a main exercise is that it does not provide the kind of weight bearing stress that gets the bones to take up calcium as a response, like muscles don't grow without big stimulation.
Oh, shoot! Looks like we forgot to add this. Richa's traveling right now and so I'll ask her to upload it when she comes back. Can you check back here in 48 hours?
I loved walking and used to do lots of it naturally without any goals in mind except getting someplace because I grew up in NYC. And there, not just do you walk to get from A to B …to Z, but you walk FAST, fast to catch the train, fast cuz it’s cold, fast to go with the flow of walking traffic, and fast to avoid yucky smells or suss strangers. BUT my life completely changed pace when I moved to South Florida… where you get about 2-3 months of cool weather and the rest of the time, it’s life-sucking heavy humidity and intense heat. And just because you are on a peninsula doesn’t mean a refreshing beach to swim or walk on is conveniently around every corner. Plus, at my age, the sun is no longer my skin’s best friend. (Bye, youthful sun-kissed skin, 😢! Hi, age-spots 👹!) No one really walks around here except the most committed joggers and zinc-oxide pasted walkers in their spandex and sun hats So walking is no longer an appealing option for people like me although I terribly miss it for all the interesting sights and places it took me. Any suggestions for someone like me-besides using VR goggles on a treadmill?? 😂
LOL. Florida only has a few months of the year where you wouldn't want to walk.. I get 10k steps a day and I live in Texas. Try walking in the morning. It's going to be cool even in Florida.
She has a video debunking the insulin claim. Also, very few people are going to live eating OMAD for decades and all the examples in comments online do not reverse that claim.
If you mean the same as adding some intensity periodically, I believe it would take a lot more steps but have also read there is not much more benefit across the board- meaning not just for weight loss, which is not the only or even best reason to work out- after 12,000 steps. The body doesn't actually need a LOT of intensity but it makes a difference to do some.
I am suffering from same thing, I have hit a plateu and cannot do anything more in exercise because of jumpers knee problem and I am feeling so helpless, Constantly thinking "I cannot even run" , do not know what to do!
@@oolala53 It's in the book, "Enter the Zone," by Dr. Barry Sears. Zone snacks aren't very big (it's like 7grams protein, 9 grams carb, 1.5 grams fat for example, OR 14 grams protein, 18 grams carb, 3 grams fat), so that can look like a 1/3 of a banana and a string cheese, for example, or a glass of 2% milk, or both put together for a bigger snack. You can wait 30 min to 1 hr before the workout after such a Zone snack. What those ratios of protein/carb/fat in the Zone diet snack or meal does is it helps reduce inflammation, increase good eicosanoids, and for some reason, makes endurance better. It's in the book. I tried it many years ago and my workouts would last longer.
Try singing while walking. If you can sing, then up your pace or slope of the walk until you can't sing. If you are aiming for "can't talk" then try talking long sentences and if you can't get more than a few words out before stopping to breathe, then you are at "can't talk" intensity of walking
Hello again! So I made a comment about this before but I don’t think you saw it- I started counting calories, and I’m getting around 1,000 every day (which I know isn’t healthy, but I just don’t get full) so I’m wondering do I need to bring up my calories per day up to a higher average before starting strategic refeeding? I feel like that would work better but I’m not 100% sure
Some of the lifestyle hurdles I run into are interest loss over time. Seattle has many great biking trails! Then I biked every trail within a 10 minute radius. Ditto for hiking Seattle's many great parks (and a few that are just okay). Bouldering/indoor rock climbing has been more stimulating though, as every week, there's a new puzzle/course to climb. Plus most have a small weightlifting area for progressive overload. If you haven't already and it sounds interesting, try it out sometime and see if that's a lifestyle exercise that's fun; Seattle has at least half-a-dozen climbing gyms.
Do cardio so that it doesn't consume too much time or energy..... Do more strength training take 6 to 7 exercises targetting muscle groups and better in them... Don't rely much on exercise for weight loss exercise is to make your body strong and sturdy even in old age...
From someone who lost over 40 lbs after menopause, understand that wanting something and eating it are two different things. If all you want is pizza, that is a drug urge, as it is engineered to surpass your natural appestat. When you understand where a desire is coming from- not any real need for food-, it becomes easier to wait out the urge. If you keep "feeding the urge," it reinforces it and will make the urge even stronger. Make sure you are eating real meals of mostly unrefined foods, with plenty of savoring and chewing well, taking your time. When an urge comes, remind yourself that you have fed yourself well and you will again at your next meal. Think about how you will congratulate yourself after you have gotten through the tough time. There is a lot of mind game involved. I know this sounds tough, but the rewards are more real freedom around food.
Next steps:
1. Want me to coach you?📣FREE SNEAK PEEK into my Badass Body Boss program: cchviva.fit/sneakpeek
2. DIY? ▶ Here's what I did food-wise to get to my final 20% body fat: ruclips.net/video/bGCYKfFlDSA/видео.html
I also was overweight once, & I knew I had to do something to get rid of all that excess weight, I was unemployed back then so didn't had any money for gym membership so I decided to walk for 1.5 hr on daily basis & eat only homemade food, & I was able to get rid of almost 10 kg excess weight free of cost, Also there are many benefits for walking, you can have a peaceful tym for yourself.
In how many days?
Unless strangers bother you lol that’s why I stopped walking 😅
My weight loss over the last year wasn't due to the running, it was changing my diet. I have lost 20kg.
Same
Great video - walking is naturally what we were born to do as an exercise.
Thank you. Glad you liked it!
Walking is activity…not exercise.
@@jeanpauljeanpaul2530 Well it can be. Walking makes you strong, healthy in your mental space, and also burn calories
@@christineeberth8280 at best it is moderate intensity activity. Like vacuuming my house..maybe it’s exercise if you are wearing a 20 lb ruck and walking up a hill.
@@jeanpauljeanpaul2530 Haha I know. But movement is always good for your health. It also speeds your metabolism. Well it makes me happy to move my body!
I can relate to so many of the things you went through and had very similar experiences. As I’ve gotten older, the only workout I’ve found that I consistently enjoy is walking. The super high intensity workouts feel good for a while but ultimately lead to burn out and/or injury for me. Now that I’m in my 40’s, I don’t have the interest in putting my body through that anymore. Walking works. Thanks for sharing this!
This is one of the most honest RUclips videos I've ever seen. I used to walk everywhere and I thought that once I hit age 45, it meant I was going to inevitably gain weight - and I did! I started crash-dieting, doing HITT, weight training, you name it. It was only later when Covid restrictions were lifted that I realised the weight was staying off again. During Lockdown, I couldn't walk anywhere near as much as I had been used to daily. It had a massive impact on my physical health.
The best thing about walking is it's virtually effortless - and there's so much to be gained from a walk outdoors, so good for your mental health, and many other health benefits too! Also, it costs nothing and is kind to the environment. Win/win/win!!
Thank you ❤️
OMG this is exactly me! I’ve tried ALL these different types of sports and went through the exact same thought process! I actually decided that I’d try walking just last night! Thank you for all your videos! You’re a gem
you hit the nail on the head. Seeing you it is good that you did not injure yourself while doing your crazy routines. One just needs to move every hour for five minutes. And that is sufficient.
Ever since warmer weather started here in New Jersey, I’ve been walking for at least 20 minutes during my lunch breaks. For a week or so it was too hot 90+ degrees but even then I made sure I walked for 10-15 minutes outside or walking inside an air conditioned building. Let me tell you it’s addicting. Every day for lunch I have something light and spend 30 minutes in the sunshine listening to a podcast or making phone calls. I sometimes come back to work a bit sweaty but I make sure I put on some extra deodorant and continue on my day feeling better having been outdoors. Even without the goal of fat loss, I’ve found walking outside is just better for my mental health. So glad I’ve found this channel in the middle of my 50+ lb weight loss journey. Your advice is very motivating and just makes sense!
I added inclines to my treadmill walks so I can prepare myself for that trip to Machu Picchu I've always dreamed of.
Love this. Adding inclines is a great way to make the exercise more intense without overstraining yourself!
@@CoachViva your channel inspired me so much. I love your scientific approach to weight loss. It really made everything click for me in a way it never had before. I won't ever stop training now! I love it so much!!
@Stephanie PD OMG yay! I bet it all took your breath away in more ways than one!
Walking! I love it! See the world around you. Wherever you go... car bus or plane. Take a walk and see the world. Enjoy the people around you too! I do use my 15 pound dumbells also. I do a 10 minute weight workout with advanced wholebody moves every other day with this. Walk your talk!
Hello coach! Wanted to say that i watched your most viral video of how to boost metabolism a few weeks ago and was stuck at 144 pounds and wasnt losing any,.. now I’m at 137 and still losing at a moderate rate. My goal is to be 120 pounds,,, Thank you for your advice. ❤
So glad to hear this!
Walking was the answer. Should have been said at the start instead of the online recipe level 'here's my life story before I tell you the thing you clicked on the video to find out'
Agree 😭
Omg I LOVE this video! How am I just discovering you? Thanks for blending science and fun into a great story and an even better recommendation :) I'll consider you my trainer now!
you need to be grateful in every state you are in. everyone is unique.
you helped me so much. i am all or nothing thinkker and have had health issues, always focusing on perfect workout, making me miserable. i love walking , and just sticking to my plan of walking and pilates most days.
Yes 🙌 luv to walk. The only problem is that I live in the Southside of Chicago. It’s not always safe. But I do walk every and when I have a gut feeling to take a day off and take the bus I take it. My gut feeling has saved my life more than once.
Coach, I am watching just now this video , pure magic ❣ it is fun to realize we all have gone through the same path and now thanks to science we found our path. Thanks again Coach Viva!💪
I've gotten back into the habit of walking during my lunch breaks at work and after I log off for the day. 1) I need some sunlight and warmth, or whatever counts for that during summer in Wisconsin after being in an air-conditioned home-office and 2) It helps me relax and clear my mind to some extent.
Glad you're getting back into the habit of it and it helps you relax and clear your mind! Double the benefits.
I also like walking for clearing mind and find solutions for problems/question. Double win!
Yesss to the Time Out app! I discovered it a year or two ago and it was a game changer for me!
So thoughtful. The main thing is that it be joyful. And moderate exercise is better for the face as it doesn't slow fat cell regeneration.
Your vids are the BEST! Real life changes in real time, thanks again Richa! Across the water from you in Victoria, loving walking for so many real life reasons!
So funny how it always works with this algorithm. I try to gain my life back, since I struggle with long Covid for 2 years and I am overweight and could not walk up the stairs some weeks ago, I decided to walk everyday and make the goal to walk a Camino next year.
And now I find you and you tell me, I just have to walk and you walked the Camino😅
❤ love it
Thanks universe and thank you algorithm 😂
I am enjoying your channel very much. I have been stuck losing weight for over two months. I lost about 50 lbs. I still need to lose 20 more. I was not sure what I was doing wrong. I started eating much less but I instead gained weight. It is very frustrating. I completely neglected exercise. I know now what I have done wrong.
Great video! I like your humor, makes me laugh while learning and being inspired 😄
Thanks Nova! It was a little awkward cracking jokes at the camera at first. I'm glad you found it funny and it got the desired effect of keeping the education also entertaining 😅
10,000+ steps daily, and 1-hour Zumba once or twice a week is my cardio but the steps are what’s aiding in my 1.5-4lb weekly weight loss for sure. Walk people…it helps!🏃🏽♀️
Daily walks, less but still tasty and healthy food with occasional reward foods (let's call it motivation), 6 days per week gym. It worked and it feels good :) I would not recommend gym this often for everyone but I do about 30 mins only per day so it is doable and I enjoy it which is crucial :) consistency is a key, you won't see anything after a week :D you might start seeing something after a month if you are doing what you can :) slowly slowly it works :)
Is sushi sustainable for weight loss? Even if I eat it daily or every other day without soy sauce etc?
Great vid as always. Most beginners start waaaay to motivated and burn out fast. Slow progress is not sexy we all know but it‘s the only way for your health. Too intense workout will raise your cortisol level and kills your regeneration. I hit the gym eod and count calories. I feel great due to a moderate deficit of 400-500 kcal/day with one „cheat meal“ a week. It works great, I feel very good, lose fat and got power and motivation.
I love your videos. Thank you so much for making your channel. I lost weight about a decade ago over 2 years, and did it pretty much exactly how you often suggest. Seeing your videos reminded me to stop extreme method attempts, eat at maintenance a while and just care for my body, and that when I start trying to get in shape again I should do it much slower like the way I did before - with slow habit changes over gradual time, like small calorie deficits mostly changed with a bit healthier habits, and getting a bit more active over time. My goal is just to be in the healthy body fat range again, which is super doable!!! It's just I think I tried doing it so extremely last year (way too steep calorie cuts), and was too sick this past year (which didn't let me eat enough), so I think now I just really need to get back to a healthy baseline of enough for my body Right Now, before doing anything else.
This video reminded me, hey! There's an easy way for me to help my muscles a bit and help me get in shape, without throwing my foot on the gas pedal into extreme. I can get back into just walking more like I used to. Who knows, maintenance calories and just gradually being active walking again might help a lot! This video was a helpful reminder!
I also love how you mentioned body fat percentages on your journey! It was so helpful to me! Like I mentioned, I lost weight before, and seeing your percentages reminded me of what I did a decade ago - I remember in the overweight bmi back then I just did small eating habit improvements once a month adding a new one, until I lost enough weight to be in healthy bmi. Then right at the top of healthy bmi was when I started working out a little bit, walking a bit more, and picking some stricter habits. I think I made it to like 26% body fat when I started needing weight training too, but overall I matched up to when your progress also started scaling exercise.
Anyone who thinks walking isn't enough has no idea how much (physics term) work it is. You don't need to move a heavy weight a short distance a small number of times, you need to move a moderate weight (your body weight) a large distance many times. And it only gets better when involving changes in elevation.
Walking is literally the best exercise/movement pattern a human being can do everyday. Free, safe, no equipment, functional movement.
Of course the fitness industry NEVER says that. Probably because they can't make money selling "walking". Same with fruits/vegetables. Can't really sell that....I've had to learn all these things the hard way just like you unfortunately.
Keep being the voice of reason Richa.
BTW, thoughts on a treadmill? You can control the incline/speed so I thought that is good for improving your walking.
Yes, but walking doesn’t build muscle which helps keep up metabolism. Walking you are going to hit a plateau as to where you need to do more and more for the same results. Lifting weights you can keep adding weights while getting stronger and building more muscle.
@@Hat65 Yes but why should I care about building muscle? Why does being "strong" matter? I'll only lift the absolute minimum to prevent sarcopenia. That's good enough for me.
@@aryaafrashteh2213 I find it ignorant that you would need to ask such an elementary question as to why you would want to build muscle, but hey enjoy being skinny fat😂😂😂
I feel like the trend has been to push HIIT because the results are quicker with shorter sessions, which might be what people say they want on paper but in reality might be much happier performing LISS/MISS activities that are enjoyable.
@@Hat65 There is nothing wrong with staying at a lean weight and there is no reason to build large amounts of muscle that you don't need in your life and you never use outside of looks. Very basic exercises will keep a sufficient amount of muscle to do things you want without pain unless you are an athlete.
It's not ignorant at all to ask why someone would want to BUILD muscle. Maintenance makes sense, but why should I waste my time and effort building excess muscle? What about injuries? Eating a bunch of protein and being in a caloric surplus, then cut then repeat. Screw all that.
Preventing sarcopenia is the primary goal for me.
But hey, thanks for insulting someone without thinking about it, then calling him ignorant, then laughing in the hopes he'll be unhealthy. Way to go. Thanks for shitting on other people.
I love all your videos!
Great video! Just what I needed. These tips are super useful. Question for you... have you ever tried Next Level Diet? I got a muscle build up meal plan from them that's worked wonders for me.
Thanks! I've not heard of that before. Glad you've found something that's working for you though!
A meal plan alone won't build muscle. Have you continued resistance and diet?
Commenting for the algorithm. Also, I started walking regularly in the beginning of this month, just 10 K steps after work and aiming for 20K on weekends. With dieting I'm on back on track towards my weight loss goals and I feel like this is so far more sustainable than the other exercises I've tried. The only problem is if you enjoy walking outdoors, depending on where you live areas are more or less walkable and enjoyable to be in. Rising rent has forced me to move from an area with less car traffic and more commercial and residential density to one with more car traffic and slightly less commercial and residential density. Thankfully there are still sidewalks but it's not as enjoyable a walk.
I like how realistic you are, especially when it comes to what you can n will commit to. I love your outlook n also do not believe in those mantras
Your videos are always so good and useful
How can i walk when it's cold outside?? And what should I say as excuse for walking since im still student?
it feels criminal that we are receiving these life changing tips for free. Few months ago you mentioned so in another video when you talked about NEAT. I was surprised because I do 60 minutes workout a day with zero fat loss. Ever since then I am trying everyday to walk 10K-15K steps (with much shorter/less workout sessions). Every hour I walk around for 5-10 minutes with headphones listening to sth. As a matter of fact I was walking in my office while listening to this video. Sometimes I just march in place while watching a video (counts as steps right?) I haven't lost weight but admittedly I am EATING a lot (may be to compensate for my continues hunger in the past) however thankfully I am not gaining. I am still learning how to slowly build up a routine for serious weight loss. I am almost 40 (fat since I was a kid) I wish feverishly that I knew all that then. Thank you sooooooo much for these videos words are not enough
walking is huge for quality of life.
Not only do I learn a lot, but man, she makes me laugh!😅
Walking is your dream life ❤❤❤❤ thankyou for sharing your knowledge ❤❤❤❤
The defining factor in whether I can take advantage of your program is affordability. I already know that DIY isn't helping me because I don't have the time to spend on reviewing my numbers and behavior and why this happens and why that doesn't happen.
You are making Seattle look bad 😉. Jokes aside, just discovered your channel and it honestly has changed my perspective about my weight loss journey. Thank you.
You're welcome. I hope the change in perspective will positively serve you!
Thanks for sharing this video. It really confirms what I am doing right now. Spot on, best regards from Indonesia🇮🇩
@6:16 : Not true. despite being an overweight woman, i gained biceps and core muscles. it depends on your body type. your body type dictates whether you will put on muscles or not.
Walking is awesome!
Great video! I like walking but the weather doesn’t permit with excessive heat in the summer so I do walk on treadmill but always confused about the speed or incline that would give the same walking on ground effect.. Any input is appreciated! Also I do walk around the house as much as I can but wondering about treadmill
Hello from Indonesia! And btw i love walking too! Not common here in recent day due to lack of pedestarian because it's change to kakilima foodstall... But once a week i try to spend time to walk (and even have a group with some friends)
Thank you for sharing this!
My pleasure!
Thank you Coach! Much love ❤️
Excellent video 🎉
I wished you knew about Ashtanga yoga when you tried yoga, thats intense!! Ashanga yoga, walking and touring with a bike are my favourite exercises😉
Hi ,Do you trust the body weight scales which show body fat & lean mass as well? In my experience, they are way off compared to Dexa
Dexa scan is the most accurate. The others show lower body fat etc, I have tried all.
They don't use a scale. They use body measurements ala a Navy body fat calcultor free online. It may not be completely accurate but if your measuring is honest and consistently in the same location, it can show changes.
I have found cycling to be really enjoyable. I live in a hilly city so it's enough exercise for fat loss and a quick trip to the grocery store all in one.
What about muscle loss over time and lack of bone-building stress?
If more people knew about this video... thanks a million... ❤️
She has a great voice
Walking has been hurting lately. It wasn’t like that before the pandemic. I like hiking, but my joints start hurting. I see strength and mobility work as most helpful in fixing imbalances to help me walk with less issue for longer. I’m not sure I understand why building or maintaining muscle would be suggested after fat loss. I don’t see these as elements that need to be separated. They serve different purposes that are part of a healthy lifestyle. Walking can do a lot of this, but not everyone walks with ease.
Thank you for educating us ❤
Such a comprehensive video, thank you so much ☺️❤️👍
these tips sound doable except i live in uae, walking isnt an option to get around since its so hot and humid. :( id have to go out of my way to drive to a mall in order to do some walking. Only thing i can do is walk during office.
That's cool you guys are in Seattle!
Swimming 1 mile and 12-3-30 walk per day works well for me. The shower before the swim takes few seconds at the pool side shower and it's by no stretch a blocker. Walking won't develop the swimmers body with broad shoulders. Swimming is safer than walking on streets and more enjoyable than treadmill. So I swim liesurely for an hour everyday to burn around 600 calories listening to music. Then throughout day I walk on treadmill at 12% incline while working to complete 10000 steps. It's pretty easy to maintain this routine with a full time job. I have lost 30 lb this year while building a lot of upper body muscles with this approach.
Thanks for sharing this amazing video keep sharing more
Do you have an idea what’s a rough number of calories burned for that 10,000 steps. I have a rowing machine and sometimes it is the only thing that motivates me to move. Rainy days, Sub freezing, too windy to walk in the forest….
I like rowing at a walking pace adding in some spice here and there. It measures calories and I would like to know what target I’m looking for. My weight loss is stuck at about a half lb a week. It’s okay but it’s slow.
Great. I don't like a lot of your videos and I tell you sir, but this is wonderful.
Sir? And do you know of a better weight loss series?
Hi there, love the videos! Do you have a body fat scale recommendation to track body fat?
Hi Lydia, we don't have a particular recommendation. Amazon reviews is the way we know to see what's good right now. Good luck!
Great info ❤
Yup. Walking. Simple. A lot of people are waking up to this.
Yes - no team sports! Get your control back!
What’s the name of the app that reminds you to get up?
Do you think your plans and coaching works for women over 50? Are you and your team trained/educated to work with menopausal women?
They have one example in a video of a woman of 60. Most of their clients are younger, though. I don't know if that's because older women don't ask for the free interview or if they don't pass muster. I would imagine post-menopausal women would be a good demographic, if they could get decent results. I would imagine older women would not have to get to 20% body fat to feel successful.
Hello Richa,
I would like to be part of your program. I would like to learn how to fish myself. Your video resonated with me and seemed like you were talking about my weight loss journey. But looking at the comments it seemed like it just not my story but of many. Hopefully to hear back from you soon.
Hi Neha, glad to hear my journey resonated with you! You can check out the free sneak peek into my program at coachviva.com/sneakpeek and if the approach and values sound like a fit to you, you'll be invited to book a call to gauge final fit at end of it. See you on the other side!
Did you join the program? Of possibly get the video course offered?
If you don’t wanna watch she literally just says walk more, that’s all
Hi coach my physic is same as urs but i have belly fat how to do workout at home
I enjoy your videos
Very informative ✨
I'm confused because for every video/tutorial/article that promote walking, I can find another that say never do this to lose weight.
I lost 20lbs in 4 months jus walkin 3-4 days a week for an hr each time... ofcourse i slowed down on sugar n carbs too but man, the walks definitely helped wit weight loss, leg muscles n also mental health!
I can't walk for very long without pain. I have a bike though. Any idea what amount of easy biking might give me similar results to walking 10k easy steps?
subscribed! you are totally speaking my language. my current step average is 8,000 per day, and i must say i've noticed a huge difference. while i do see a personal trainer 3 days a week, i feel that my results have been so much more noticeable after making the effort to up my step count.
Yep. IF + prioritizing whole foods + walking = fat loss, body recomposition, higher energy, low hunger, clear brain, lots of energy. Adding resistance after getting to healthy, leaner body? Win win. 🏆
Try high speed inline skating up hills. I get compliments on my body. No wear and tear on your joints either. Not hard to burn 2000 calories.
What was your body like before skating? BTW you will not burn an EXTRA 2000. Your body will shift the calorie usage. See Herman Pontzer.
@@oolala53A bit kinda skinny fat before, but far from obese. With upper body workouts I have great results.
Are you saying that I should not start muscle gain exercises until I've lost fat with walking? I'm already walking now but I can't achieve the 10000 steps every day. Should I then up to this first before lifting weights?
I’m not them, but I would definitely lift weights.
Coach Viva's team is targeting fat loss, not necessarily a long health span. She is operating on the hypothesis that it's better to have to change as few habits as possible to let each one get established. For longevity, it sounds smart to incorporate lifting yesterday! It doesn't have to be a lot, but should be consistent, even if it means shorter sessions. If I were starting over, I would start with weight lifting and progress to mild calorie cutting as well as trying to get in a some functional walking such as parking a bit farther away or taking stairs or a bit longer route getting around during the workday, if possible.
@@oolala53 Yes I think so too. At my age I need to Be consistent With lifting.
You are still young, but I hope you can take note of my own experience (now almost 71). Most of all, take care of your back. As you age, spinal stenosis is inevitable for everyone, and osteoporosis, especially for small thin women. If you are like me, the stiffness and pain in your hips and lower back will dampen your enthusiasm for doing anything... exercise, or anything else. You can slow this down by first, taking a calcium supplement daily (I take Citracal). Second, decompress your spine at least once per day for one minute or so by hanging from a pull-up bar. There is lots of info on this on RUclips. Third, be very careful about how much weight you carry around in a backpack. Some of the backpacks themselves are too heavy, when empty. Fourth, stay off of any kind of vibrating equipment, including bicycles.
Hey, can u elaborate on the bicycle part? Why is it bad ? Thanks ❤
Do yoiu have proof that the Citracal is doing anything? I have read that calcium taken alone is not necessarily absorbed.
@@kitsunegirl6023 I don't know about the vibrating issue I've read that a problem with cycling as a main exercise is that it does not provide the kind of weight bearing stress that gets the bones to take up calcium as a response, like muscles don't grow without big stimulation.
Where can we find your training plan for walking
Oh, shoot! Looks like we forgot to add this. Richa's traveling right now and so I'll ask her to upload it when she comes back. Can you check back here in 48 hours?
It's up now! cchviva.fit/walktrain
I loved walking and used to do lots of it naturally without any goals in mind except getting someplace because I grew up in NYC. And there, not just do you walk to get from A to B …to Z, but you walk FAST, fast to catch the train, fast cuz it’s cold, fast to go with the flow of walking traffic, and fast to avoid yucky smells or suss strangers. BUT my life completely changed pace when I moved to South Florida… where you get about 2-3 months of cool weather and the rest of the time, it’s life-sucking heavy humidity and intense heat. And just because you are on a peninsula doesn’t mean a refreshing beach to swim or walk on is conveniently around every corner. Plus, at my age, the sun is no longer my skin’s best friend. (Bye, youthful sun-kissed skin, 😢! Hi, age-spots 👹!) No one really walks around here except the most committed joggers and zinc-oxide pasted walkers in their spandex and sun hats So walking is no longer an appealing option for people like me although I terribly miss it for all the interesting sights and places it took me. Any suggestions for someone like me-besides using VR goggles on a treadmill?? 😂
LOL. Florida only has a few months of the year where you wouldn't want to walk.. I get 10k steps a day and I live in Texas. Try walking in the morning. It's going to be cool even in Florida.
So useful, thank you.
What is the app you used to pause the screen?
www.dejal.com/timeout/ - enjoy!
Is walking on treadmill safe for knees?
Absolutely safe. I walk on treadmill at 12% incline for few hours daily. No knee issues
is one meal a day works for insulin resistance which is not allowing to lose weight
She has a video debunking the insulin claim. Also, very few people are going to live eating OMAD for decades and all the examples in comments online do not reverse that claim.
Can walking workouts give you the same results as just walking?
If you mean the same as adding some intensity periodically, I believe it would take a lot more steps but have also read there is not much more benefit across the board- meaning not just for weight loss, which is not the only or even best reason to work out- after 12,000 steps. The body doesn't actually need a LOT of intensity but it makes a difference to do some.
I am suffering from same thing, I have hit a plateu and cannot do anything more in exercise because of jumpers knee problem and I am feeling so helpless, Constantly thinking "I cannot even run" , do not know what to do!
Did you try adding back calories for awhile and then try reduce them again? Getting at least 7 hours of sleep?
For the hunger issue, try Zone diet before your workout-it helps
Eat just before a workout?
@@oolala53 It's in the book, "Enter the Zone," by Dr. Barry Sears. Zone snacks aren't very big (it's like 7grams protein, 9 grams carb, 1.5 grams fat for example, OR 14 grams protein, 18 grams carb, 3 grams fat), so that can look like a 1/3 of a banana and a string cheese, for example, or a glass of 2% milk, or both put together for a bigger snack. You can wait 30 min to 1 hr before the workout after such a Zone snack.
What those ratios of protein/carb/fat in the Zone diet snack or meal does is it helps reduce inflammation, increase good eicosanoids, and for some reason, makes endurance better. It's in the book. I tried it many years ago and my workouts would last longer.
What does no sing no talk mean? And how do you do that?
Try singing while walking. If you can sing, then up your pace or slope of the walk until you can't sing. If you are aiming for "can't talk" then try talking long sentences and if you can't get more than a few words out before stopping to breathe, then you are at "can't talk" intensity of walking
Hello again! So I made a comment about this before but I don’t think you saw it- I started counting calories, and I’m getting around 1,000 every day (which I know isn’t healthy, but I just don’t get full) so I’m wondering do I need to bring up my calories per day up to a higher average before starting strategic refeeding? I feel like that would work better but I’m not 100% sure
Please consult a registered dietician and not a RUclipsr for help with this.
@@cbgbstew4072 I cant really do that i’m raising my calories per day now so i have a higher daily average
How did that work out? @@ILZE.77
Some of the lifestyle hurdles I run into are interest loss over time.
Seattle has many great biking trails! Then I biked every trail within a 10 minute radius. Ditto for hiking Seattle's many great parks (and a few that are just okay).
Bouldering/indoor rock climbing has been more stimulating though, as every week, there's a new puzzle/course to climb. Plus most have a small weightlifting area for progressive overload. If you haven't already and it sounds interesting, try it out sometime and see if that's a lifestyle exercise that's fun; Seattle has at least half-a-dozen climbing gyms.
Glad you found an activity you enjoy! Lucy's done bouldering before (in Seattle too) and loved it too.
Do cardio so that it doesn't consume too much time or energy.....
Do more strength training take 6 to 7 exercises targetting muscle groups and better in them...
Don't rely much on exercise for weight loss exercise is to make your body strong and sturdy even in old age...
You deserve elegant serenity. 🥰
Help me Im doing great but currently on my period and all I want is pizza
From someone who lost over 40 lbs after menopause, understand that wanting something and eating it are two different things. If all you want is pizza, that is a drug urge, as it is engineered to surpass your natural appestat. When you understand where a desire is coming from- not any real need for food-, it becomes easier to wait out the urge. If you keep "feeding the urge," it reinforces it and will make the urge even stronger. Make sure you are eating real meals of mostly unrefined foods, with plenty of savoring and chewing well, taking your time. When an urge comes, remind yourself that you have fed yourself well and you will again at your next meal. Think about how you will congratulate yourself after you have gotten through the tough time. There is a lot of mind game involved. I know this sounds tough, but the rewards are more real freedom around food.
Get to 8-15k steps per day in one step: get a dog
Walking.
The answer she tells is walking. I'll save you ten minutes.
She took 5 minutes to tell it was walking 😒 She’s not wrong though.
That was probably because if she didn't tell her history, there would have been a lot of questions or comments about other exercise.