I normally agree however stair stepper is king of fat loss been known for years walking is pussy shit only old fucks think they getting a workout walking at least do max incline but every body builder that's worth a fuck with tell you stair stepper is #1
I have really increased my walking more for the past year or so and it has really made me feel so much better. The benefits of walking can never be achieved through medication. People who have mental issues need to walk more and consistently everyday.
My dad got a job as a school janitor last year. He has lost 30 lbs already just from walking 15-20k steps 5 days a week around the high school. His mood is dramatically better too. I’m really proud of him. He is not the type to do any scheduled exercise but I have never seen him healthier.
@chrism340i Before my dad worked there, I had no idea all the walking custodians did in a day. He definitely eats whatever he wants (always has) so it’s really just the added walking. We checked his fitbit on his day off and he only had 560 the whole day. He definitely takes it easy on his days off.
AMEN!! My sep goal per day is 13000 and I'm 77 years old!! I can walk faster than most of my younger friends!! I do weights 2x a week and lead an aeorbics session 2x a week. Got to keep moving to stay alive!
That’s great @lindsbarnes5299. 13000 a day meaning before you hit the sack or when you go for a walk? I’m a bit confused as what to do myself since I’ve been doing over an hour a day most days lately and now I feel like it’s not enough.
I live 20 minutes from Disneyland. I bought a magic key (annual pass). I go 3-4 times a week in the evening or early in the morning. I call it my gym pass…I dropped a tremendous amount of weight in a year and a half…and I love my walks. It’s safe, well lit, restrooms everywhere, and I can get water or coffee. a place of healing for me.
@@AB-fg2xlyes that is possible to lose weight by increasing steps alone, but usually if the person is obese, especially morbidly obese.If they’re not, it is still possible depending on how many steps and how many calories they eat
When he says “you can do an intense workout 4x a week and not see much of a difference” that was exactly my experience. I was working out 3,4,5x a week doing high intensity and resistance training, and couldn’t lose weight to save my life. I had always turned my nose up at walking, not realizing how powerful it really is. When I started walking more on a regular basis, I pretty much immediately lost 5-7 stubborn pounds. I’ll have to do the work with diet to make further progress, but the hype with walking is legitimate. Let’s walk!!
I live in Anchorage Alaska and it is impossible to go to go outdoors 7 months a year and get steps and sun. So hard but I do the treadmill. That is why I'm moving to Arizona. Healthier lifestyle
@@kylewhismanArizona native here - it's way more than a few months. It's too hot to leave the house from April - Dec. We've had many a Thanksgiving where it was too hot to go outside.
@@leonardsyt same here 7 months or so where it is too cold to go outside. I have dressed in layers and never can stay warm. Then the added inconvenience of the snow and ice.
I’m walking on my treadmill while I’m watching this! 😂😂 I aim for 13-14,000 steps EVERY day. I make time for it, and it has been a game changer for me. Walking doesn’t stress your body out like HIIT or other cardio, and you’re right, listen to a podcast, or an audiobook. Time flies by! Weather permitting, I do prefer to walk outside.
@@zahraserbout1160 i have the steps app Pedometer Pro on my cell phone. It’s a subscription and it’s really good! I use a dell phone walking belt when I am on the treadmill or walking outside
My wife uses our treadmill, does running (she just turned 70) and our recumbent bike. I just watched this video and am a believer in the walking vs. running. I'm 76, open heart surgery (triple bypass) last year and use free weights to gain some muscle back and strength. Neither of these gentlemen mentioned a pedometer or phone app to monitor the steps. How do you know how many steps you did? Thanks
One of the best options is to get a watch to monitor. I use the Garmin Instinct. You don’t need to spend a lot to get one. I got it refurbished off Amazon and it looked new out of the box and has been serving me for over a year. It tracks steps, heart rate, BP, GPS and many other things. I don’t pair phone access so I don’t get notifications on the watch which causes unnecessary distractions when doing physical activity. Hope this helps.
I walk approximately 7 km every morning for an hour and a half. I prefer walking to running because you are less prone to injury. It also gives me an opportunity to reflect on my self, resolving stressful issues going in my mind.
The average walker will do 10000 steps in 90 minutes to 2 hours. My pace is not speed walking so I do 10000 steps at about an 1hr & 40 minutes, which equates to 5.2 miles or 8.4 Klms. Speed doesn’t matter any walk is beneficial.
Speed isn't an issue for me, it's about the work done. By combining intermittent fast and walking, I've managed to control my blood glucose down to 5.4 mmol/l.
I am a teacher and l raised my limit from 7000 to 10000 steps daily. To achieve this goal l had to get creative. when l go out for supervision at recess l use that time to put in my steps. By end of day, l get 10000-14000 steps. I am on a protein forward diet, and l strength train. Im 46 and l look and feel better than l did in my 20s.
become a nurse -- you're walking, lifting, running 30 miles a day :) However, it's insanely stressful to the cortisol offsets that, and you inhale whatever is there because you're starving after all of it ;) Off days, are loooong peeeeaceful waaaaaalks ;)
Its been 6 months i started walking, currently I'm average about 60000 steps a week. Have lost about 9kgs so far (91kg to 82kg) Walking is really the fat burning machine!!!
I work night shifts in a supermarket not the best job but it is great for getting my steps in. Each work day results in 20k+ steps. Not a coincidence that most of my workmates are slim
@@tigertalks1567in terms of improving your VO2 you’re correct but…. in terms of weight loss/calories burned & also in terms of longevity getting the steps in is what matters most
@@perrywilson3 It doesn't pay alot but it's one of the few jobs that pays you weekly as opposed to biweekly or monthly. So it's great for budgeting your money. :)
My father is 95 years old. He has always walked like crazy! Walked everywhere. Unfortunately he’s gotten a bIt frail lately and he’s much less active but he still moves a lot. He’s always been lean with great posture and super happy and positive. So yeah I highly agree and recommend! I follow his footsteps, literally!!! Happy walking everyone ❤❤❤
Walking and weight training has changed my life in such a positive way. Not only is walking great for fat burning, running is much harsher on the body like joints. I average 14,000 steps a day.
Did you start walking 2hrs out the gate? I just had a hip replacement and my goal is to do 2mi 5 days a week. At my current pace, I can do that in an hour. I’ve dealt with hip issues for several years so I lost a lot of strength. 2hrs sounds amazing but I think I might save that for the weekends when I can dilly dally at a nice park.
Love this. People say exercise doesn't help you lose weight, but they must not be thinking about walking, or assuming people won't do it because it's time consuming. It 100% does help, and you're never too busy to care about your health.
Walking is my jam! I have a fatty acid oxidation disorder so I am always hungry, have to eat carbs throughout the day, can't fast, can't eat fats, and can't exercise too much. So walking is the best thing for me to do for exercise. My friend and I will walk and talk and get 5-7 miles in. We own beautiful farmland and I'll easily get a few miles in just walking around our property. It's good for you mentally and physically❤❤
Beautiful dialogue about walking guys. Walking has been my #1 priority for over 10 years. While your points on “getting things done” while walking is spot on, it is also valuable experience your walks without any devices or “ things to do.” After years of walking while listening to podcasts and audiobooks, I decided to ditch them and walk with nature alone. I live in the country with trails rights off my property which made my walks meditative. Listening to my footsteps, the birds, scurrying squirrels and chipmunks really gave me a mind cleansing. I began to feel comfortable with my thoughts, without distractions. I took notice of what was around me, the beauty of nature. Whether it’s a time to double down on getting things done or just simply taking time out to just “be,”walking is a game changer for the body and the mind for sure. It’s now upgraded to always walking with a 20# ruck pack and barefoot (weather permitting, of course 😉). Thanks again guys! ❤
I totally agree. I always seem to get much more out of walking when I do it without devices or distraction. Just being present for the walk itself is meditative and more impactful for me. And it’s really not boring - you can hone in on your senses and hear and see so many things you otherwise would have missed. You can really feel your body and movement, etc. It’s more pleasurable this way, in my experience.
@@darrengagliardi1540 yessss! Exactly! And, I have found some of my greatest ideas have emerged during such meditative walks.💡 I hope you have a wonderful day!
Heavy Hands walking is a great way to up your walking exercise. It was a thing back in the eighties. Walk with 2 or 3 pound dumbbells and swing your arms. It’s supposed to be similar to cross country skiing. And if you’re getting older, walk backwards from time to time for short distances. It helps you maintain your balance which is crucial for older people (like me).
I do use hand weights, but also use ankle weights, which are better than a weight vest or backpack because they don't load up and wear down my knees. I had a big problem with that 20 years ago, but ditching the backpack for ankle weights solved that. I'll be 73 soon, with no knee problems at all.
@@billk9583I’m interested in this as I am just starting to get a small amount of knee arthritis. My initial reaction is that the ankle weights might make the knee pain worse? Could you point me towards where I can find more info please?
I joined a 5k a day in Jan challenge with friends at the start of the year, last 3 years I’ve been on the cough so I decided to walk the 5k instead of run. I’ve lost 14 lbs combined with eating healthy so far. Most of my friends have not run since the end of Jan, they hated the fact they had to go on a run, look forward to my walk everyday, I no longer just stick to just a 5k distance, I walk 7-10k most days and this is just what I’m recording on Strava. I’m averaging 13.8k steps a day, weekends I’ve hit days of 30k steps and I’ve never felt better physically and mentally. I had so much pressure from friends and people that I should be running and not walking but this is a daily checklist item (a lifestyle change) and for me a run would become a chore and the risk of giving up is so much higher. Walking has change my life and I find it to be the most powerful and sustainable form of cardio.
I respectfully disagree in regard to "multi-tasking" while walking. I recommend that you take this opportunity to turn off all the bullshit that steals your time and clutters up your life, and instead just be in the moment. Feel the earth. Taste the air. See what's around you. See what's a thousand yards away. Listen. Practice the life-saving skill of SITUATIONAL AWARENESS by paying attention to changes in your environment. Dogs barking. Feet approaching. Can you hear what's a mile distant? Or right under your feet? I also recommend you use the time for THINKING. I do a lot of writing on my walks, letting my imagination run wherever it pleases. If you're doing 10,000 steps, you're putting in a lot of time. Use it wisely, Grasshopper. ;)
100% I use to listen to podcasts or listen to music. Now I just go without devices and only use my watch to keep my steps tracked, but that's it. Otherwise, I enjoy the unplugged time and enjoy nature.
I traveled to Thailand in Dec 2020 during COVID. Had to spend 15 nights in a quarantine hotel once I got to Thailand. To kill time and get exercise, I made it a goal to get 10,000 steps a day just pacing the hotel room from door to window. Had an Apple Watch and added the additional goal of closing all 3 fitness rings. Got my 10,000 steps every night in the hotel and then extended my goal to keep it going for 30 days once I was released from quarantine. Forgot how much weight I lost but I was definitely in much better shape when I checked out of the hotel compared to when I checked in. To make the walking more interesting I played around with stride length and pace while tracking what the changes did to my heart rate. My normal stride was like 18 paces from the door to the window. The longest stride i could achieve was 8 paces from door to window.
@@TheJoker-yd4wp hey, it was a journey. the first 10 kilos took a month or so. then it was about 3-4 months to get rid of the another 10. but I must assure you, the most difficult part is to retain the achieved weight. gl and be consistent with your goals
I am currently 437 lbs, down from 552 lb. in about 6 months. Videos like this and others by Jeff Nippard and RP Periodization really helps my brain and motivates me to keep working toward my shredded future. I am an insulin dependent type 2 so it has been difficult but there are ways to get around it.
100% agree I started doing this about 5 years ago, at 47, and finally could see my abs properly, with almost zero effort (besides lifting weights). I'm 52 now and I'd say, in the best shape of my life... Just walking and gym. Eating conservatively obviously.
@@crosisofborg5524 I've been training with weights since I was 17, so no, not really. But yes, without the weights none of it would be possible - weight training is truly the magic key, with consistency and a decent diet.
So what to do for people who can’t lift weights due to injuries? They will not lose body fat? Speaking for myself, I have severe costochondritis and my doctor has recommended to stay away from weights :( And I want to loose 10 pounds of fat
I have really bad joints so I can't run at all anymore. I always go for a daily walk. I will usually take a morning walk for about 6/7k steps & then another walk in the afternoon for the same amount. I'm so grateful for being able to live across the street from a Park Reservation that has about 14 miles of hiking trails. Even though it can get really cold here.
I’ve made a morning walk a non-negotiable. Love feeling fresh and ready to go after the walk. Fresh air, connecting to the nature & feeling weather are just some of the added bonuses.
Walking changed my life. I’ve always weight trained hard and ate moderately healthy but never seemed to get lean. I started walking a lot more in January starting at 236lbs, I usually hit 100-110k steps a week and at the end of June I am 205lbs. I did lock in my diet a little better but I give 100% credit to the walking.
I'm addicted to walking. I had 13500+ steps before 11am this morning and I am not finished for the day. The way I scale up my walking workouts (besides seeking hills) is I walk to the market every morning and buy my daily food and other essentials and walk home with the groceries in my back pack. This morning, I got more than usual so I stuffed groceries in my four pockets. I think I had about 15 extra pounds this morning. Also, even though I live in Northern California, our weather has been wild, so on bad days, I use my walking pad AND there are an infinite number of walking workouts on RUclips to help me get my steps. I also feel best between 12-15k steps/day.
@perkyes I'm into arm wrestling, so i was doing arm wrestling specific workouts. I was doing biceps and hammer curls. I was also working back and lats. No bench or squats.
I am at a loss:( Want to lose 12 pounds and doctor told me not to lift any weights because I am having severe costochondritis, so am wondering if only walking + diet will make me reach my goal. Please advise. Any genuine advice would be appreciated!
The appetite piece is key. This is the beauty of zone 2 activities. I notice this most with swimming: When I swim all out for 45 minutes I'm super hungry all day afterwards, and tired; when I swim for 1.5 hours staying in zone 2 (equivalent to a walking pace) I'm not extra hungry, not tired, and I only stop swimming because I've got to get on with my day. I'm not depleting glycogen stores much, so my body isn't crying out for carbs, it feels super sustainable and helps with weight loss/maintenance. Thanks for this one.
I’m 51 and I’ve walked an average of 10800 steps every single day since the first of this year without missing. I’ve been doing this for years with varying consistency. It definitely helps. I definitely feels good. It definitely is not a fix for a bad diet tho. Simply walking won’t shred you. Diet still comes into play especially at this age. Tip: you can get lots of steps walking in between each set at the gym. Instead of sitting on the bench/machine, get up, set your timer for 2/1.5 minutes rest and walk in circles around the perimeter of the gym.
I lost all of my excess postpartum weight hiking Deep Creek trail and around the parking lot in Bryson City, NC. The views of nature and the rushing creek was therapeutic and I benefited in so many ways from just getting out there walking. Go for a walk, if you have friends in wheelchairs take them for a walk at a park or anywhere! This is a great video!
I’ve lost 180 lbs in 12 months with 10 months of that, walking being my ONLY form of exercise. I’m not kidding! During the week hitting 20k steps is as guaranteed as it is blinking. Weekends I cool it off at 7-12k but still fast and eat properly. This year has been amazing I finally fit into my jeans from senior year size 38 baby! Ain’t stopping till I look like a Greek god 😂
I've been walking 50 days straight, 3 hours everyday. I was 89kgs and now I am 80kgs. I am planning to keep walking untill I reach my weight goal of around 65-70 kgs. First few days walking was difficult and blisters were unbearable, but 2 weeks into walking early in the morning daily, walking became enjoyable and I look forward to my morning walks and no more blisters.
I was in the military around the time when Fitbits came out and they were starting to pick up in popularity. I remember my wife bought me one for my birthday and I was able to hit 30,000 steps or more a day including running, I could eat like a vacuum, and I never gained weight. It was incredible Nowadays I struggle to hit 10,000 but I hope to improve this year.
I walk every morning beside the fresh air n sound of birds, I listen to my worship playlist than I pray and read my rosary 🙏🙏🙏 while everyone still sleeping at home. Starting the day right, the rest of my day will be fruitful, less angry and less stress.
I dialed in my Diet + started walking 15.000-30.000 steps a day. I have lost 20kg ( 44 pounds). Im so happy, couldnt agree more, walking is so easy to burn fat!
I started running a lot and it was really hard and I dreaded doing it. To see these guys saying, nah, just walk a lot, was actually really encouraging.
Greg is the Man who made i completelly change my whole life with simple and easy things. While Everyone was getting Crazy with insane diets and training programs i was fasting and training minimalist and looking 10x better lol
When I was 20 yo I have reached around 180 lbs (11 years ago) and one summer I had alot going on in my life and had to let it out so I got this habit to walk an hour everyday outside no matter the weather to pass my emotions. I did this until fall season so about 3 months. When I came back to school everyone was looking at me differently and complimenting my body. I didn't pay attention to my body over the months until I got complimented. So, I decided to weight myself and got 160 lbs as a result. By this, I can confirm that just walking an hour on a regular basis and on a frustrating speed make you lose weight 😊
Thanx Thomas and Greg 4 promoting walking. Its so underrated! And its free too. And runnings harder if you're overweight like me. (Hoping to not stay overweight! Hard at the moment bc i've gained due to perimenopause!)
walking desk is a game changer. i dont have one but i just put a walk pad under my desk(walkpads r cheaper) and put a laptop stand on the desk and its pretty much a walking desk. easy to get 10k steps cuz u just walk slow and watch youtube or do work or even watch a movie. but still schedule walks outside.
100%. Get your steps in however you can, but actually traversing through space has unique benefits beyond walking on a treadmill. Seeing objects move past your field of vision, and moving your eyes laterally are very calming for the nervous system (sounds crazy, but it’s hard science - see Andrew huberman’s talks on lateral eye movement)
@@SuitedPup100% true however many of us are too busy to do this daily. I work 80 hours a week and have very limited time away from my workstation, so I usually spend that time on high intensity training and weight lifting. I’ll try to fit in an actual 10 min walk outside if time allows.
I get 10-12k steps a day. I'm a much leaner 200lbs than I was a year ago. I target to get a 10-15 minute walk after each meal. Good NEAT cardio and helps with digestion.
Had orthopedic problems, so couldn't do high intensity with my feet. Resorted to walking, 10k-15k nearly everyday. It's better than working out or sports as it is calming your mind, it is for both your psyche and your body. Needless to say, I dropped plenty of pounds and felt better. Hiking is the most underrated activity for health.
I think people walk more than they realize it. For those who work in an office. Pick the printer that is farther away. Choose the furthest restroom. Park a bit further than you normally would. You can rack up steps easy. At my last job I would walk 3 miles easy just by design, the office was big that walking from the car to my desk alone took so many steps. Diet is key, because many people are waking more than they realize.
What Greg said at the beginning is key, the diet must be dialed in first. I've found a lot of the fitness calculators are very high in estimating how many calories I need. So if I'm not seeing results, then I need to reduce calories after that until I do if my activity is the same. Also, I can overtrain with walking (or anything else), especially if walking on challenging inclines everyday in addition to my lifting routine. There are many factors in play, I think another thing that can be confusing. It is an experiment like medicine. See what's going on, ask more questions, continue to monitor, and review again, etc. until finding what works well and/or meets my needs/goals. I'm 48 now, not 28, there are adjustments that have to be made ongoing. Sleep and nutrition are foundational for me. Keeping stress low is important, therapy, meditation, prayer, and self care that supports me. I surround myself with good people, keep my inner circle small. Enjoying social time, something creative that supports me is also helpful like artwork or music (live shows are fun though I have to be very interested to go see a show, so I look for shows on that basis). Also I don't invest time in news or anything that isn't in my control to change in life.
For me, even walking is hard. I’m doing it, but it takes determination. My feet hurt, and the actual walking is laborious. I’m walking more than when I started but nowhere near 10k steps. I hope it gets easier and I can do it eventually!
@frogorf3784 You could walk to work & back, and walk on your lunch break. Or if that's not possible, you wake up early and go for a walk before work, and in the evenings after you get home. It's difficult at first but it becomes easier!
@@frogorf3784 I get up 4 or 5, walk approx 1 hr before the gym in morning around 6, then walk to work 30 mins and 30 mins home. Then walk to buy lunch, buy groceries at night etc. Basically walking whenever possible, and using a stand up desk at work for bonus exercise 😊🚶♂️
I hike every morning on Military land that`s differing terrain, rough tracks, heathland off route, ups, downs - the best for mind, body, soul. I do about 9,000 steps ( swift walking ) by 7.30/8am each morning in any weather. Longer at weekends, some small extra walks in the evening with steep inclines a few times a week.
I never saw someone talking so much realtalk , i agree with everything what he says, walking is the best for fatloss and i also do like 10 to 14k steps everyday thats just the sweat spot for me i am losing about 2,5kg a month right now i am down 6kg and im still going! Thanks for the podcast!
I work at a school and walk the stairs for 20 minutes! If it’s hot out I use baby wipes to freshen up right after. When my anxiety is too high to do stairs or go to the gym, I go for a slow hour long walk outside. Trees are an important part of walking and mental health as well due to the endorphins they help release plus the obvious fresh clean air.
walking is a life style, I am from a chile we walk everywhere and when I moved to the states 14 yrs ago! was really shocking to me that everyone depends on a car to go to close places!! I missed it so much that i had to include it in my daily routine! I lift in the morning and walk after dinner which helps me to decompress from the day! may daily steps are in between 14k to 18k daily! ❤ love the video!
I’m turning 50 soon. I started walking in 2021Feb. Started adding weight (2lbs) in Nov 2021. Increase 2lbs every 3-4mo. July 2022 started a Ruck streak. I now ruck 7dsys a week. #631 in a row today. I now haul 26lbs a day over 80-82K a week. And I use cross trail Leki poles. I was a former marathoner. But could never get consistent. Was injured a lot. Sick a lot and always found it tough to get my diet and appetite under control. Rucking had been DIFFERENT!! I have rucked through blisters, covid, other illness and moderate tweaks. But no injury since 2020. No sickness I could not ruck through. No days I need to ever miss. And I really wish I could post a pic because I look very FIT for the first time in my life. I now want to ruck 1000 days in a row. I’m less than 100 days away from my 2 year no days missed anniversary. And my all time distance is 7000km since Nov 2021. I am on zero medication and I’m officially ‘menopausal’ now too… but I haven’t experienced a single symptom. People look at me like- who in the holy hell is this woman??? My go-to recco for weight vest is the HANZO. Worth EVERY penny and pound😊.
"Say someone has 50 pounds to lose...if you're 50lbs overweight you do not need to run," good point Greg, you may have struggled to fill in the convo as articulately as Thomas does so well, but this point was well made. Don't f up your knees! Walk walk walk! Scaling up to 15K this week from 10K every day last 2 weeks.
My mood improves almost immediately when I begin a consistent walking regimen. I walk outside and I’m never deficient in vitamin D when I go to the doctor
Started getting in the gym and lifting 5-6 times a week about 2 years ago, but only a few months ago, I went low carb and started walking 10k steps per night, and holy shit, with the base of muscle l’ve built, the fat has just been melting off, its unreal. Walking is great, burns fat and doesn’t make me hungry.
Since I started walking more and reduced full hard cardio, I'm losing fat even now that I'm bulking, Like a body recomposition or maingain, but I do sometimes a quick hit cardio just for the benefits for your health. Best
Walking, dancing, and hula hooping are my cardio go-tos. I work in a grocery store and like getting carts (except on really crappy-weather days) or doing one of the store sweeps up and down all the aisles. The one downside about wrist trackers though is that when I ring groceries in, that will end up counting as “steps”.
"March or die" as the old saying in the French Foreign Legion goes. And as a youngster in Greece I saw virtually everyone walking everywhere, especially in small villages where motorized vehicles were scarce. And then there was the great English playwright of the 17th century, who walked from London to Edinburgh in Scotland to lose weight. But most of all with walking we slow down and begin to notice things more, or as another old saying goes, "the map is not the territory."
10k steps is a high bar for most people. If the average person shoots for 6-7K that would be a massive improvement. Thats what i get with a 2.5 mile walk and an average work day, but maybe thats just my long legs. I dont have time for a whole lot more dedicated walking. I do try to walk faster than last time though. Gets the heart rate up a little higher.
I've been wanting to say this. For me 10k steps is 9km, which I literally cannot do daily. I'd end up hating it. I work a desk job, so I'm seated most of the day. So I'm not even gonna bother myself with 10k steps. I walk 1 hour on a treadmill 5 days a week and that's the best I can do.
Excuses. If you drive to work park as far as you can. Use your breaks and lunch to walk around. For me that ends up being 2x 15m breaks and a 30m lunch adding up to 1 hour. Even on days that I work double shifts for 16 hours I'm still hitting 12k-15k easily and I work a desk job. If your hybrid and wfh sometimes get a under the desk walking pad. I spent 2 hours in the hospital today with a family member. Spent another hour driving to the pharmacy and ordering them things. Going to work for a full shift. I'll still hit 15k steps today. If you want to do it you will get it done.
10,000 steps = an average of about 1.5hrs for most people. It's not that hard to get in doing normal stuff in your day unless you are *really sedentary* , if so, you gotta make changes... don't make bad lifestyle habits "sustainable" (that's what most people are actually trying to do). Start small and work up.... I consistently do about 20K a day, in two halves, sometimes more. I get up early for it and go up the local beach in the morning, and again around sunset at night (two halves).. I substituted time spent doom scrolling and mindlessly consuming media for it. Most people spend at least that much on those activities daily. I started at about 5k and gradually upped from there. It's become part of my lifestyle now... and that right there is the big thing... I couldn't imagine not doing it honestly... it's been completely life changing, but I engineered my life around the currency of time.
I agree, aiming for a consistent 6-7000 steps is a good aim to get moving a bit more (for many it's double what they currently do!) and achieve some early wins and feel the benefits plus get motivated to up it a bit more when ready!
Walk 25,000 steps/day (dog gets about 20K of those steps). Need to do more resistance training (was up to 2-3 times/week, but dropped down to 1-2 times/week recently). Even when I weighed over 300 pounds I was a walker. Dropped over 150 pounds with keto and intermittent fasting. Listen to audiobooks when I walk. Walk at 6 am, 4:30 pm, and 9 pm (dog does his business during those walks).
I had a doctor in Ireland who told me to do what he called “A gym day” that means use every opportunity to get steps and exercise done: do not use a lift (elevator), park further away from wherever you go, walk, walk, hike and use your bike wherever you can.
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I normally agree however stair stepper is king of fat loss been known for years walking is pussy shit only old fucks think they getting a workout walking at least do max incline but every body builder that's worth a fuck with tell you stair stepper is #1
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I'm 6'5 240 absolutely shredded I live in Downtown Detroit and I walk everywhere. Probably averaging 15k steps a day minimum
About five years ago, I started hiking 100+ miles a month, lost so much weight, and lowered my blood pressure. It really is the best exercise.
That's awesome, trying to lower BP , I've been weight lifting for years which ironically doesn't help lol, definitely trying this
Hiking is even better since you're on uneven terrain which just hits more muscles.
I have really increased my walking more for the past year or so and it has really made me feel so much better. The benefits of walking can never be achieved through medication. People who have mental issues need to walk more and consistently everyday.
If you have been weight lifting and not lowering your BP, it's your diet!!!@@marcroberts5251
+100 miles/month
Wow!!!
When the winter is over, I'll try +25 miles/month and eventually work to +50 miles/month.
My dad got a job as a school janitor last year. He has lost 30 lbs already just from walking 15-20k steps 5 days a week around the high school. His mood is dramatically better too. I’m really proud of him. He is not the type to do any scheduled exercise but I have never seen him healthier.
That is awesome!!
That’s really good. Work and dedication 👍
I’m a custodian myself I walk around 15k a night. With good diet and some exercise I’m down over 55lbs in one year while having plenty of cheat days
@chrism340i Before my dad worked there, I had no idea all the walking custodians did in a day. He definitely eats whatever he wants (always has) so it’s really just the added walking. We checked his fitbit on his day off and he only had 560 the whole day. He definitely takes it easy on his days off.
As a father, seeing you post about your dad like this really makes me super happy inside...all the best to both of you
AMEN!! My sep goal per day is 13000 and I'm 77 years old!! I can walk faster than most of my younger friends!! I do weights 2x a week and lead an aeorbics session 2x a week. Got to keep moving to stay alive!
I agree with you.
That's awesome!
Wow, right on!! That's amazing
I love your profile pic!
That’s great @lindsbarnes5299. 13000 a day meaning before you hit the sack or when you go for a walk? I’m a bit confused as what to do myself since I’ve been doing over an hour a day most days lately and now I feel like it’s not enough.
I live 20 minutes from Disneyland. I bought a magic key (annual pass). I go 3-4 times a week in the evening or early in the morning. I call it my gym pass…I dropped a tremendous amount of weight in a year and a half…and I love my walks.
It’s safe, well lit, restrooms everywhere, and I can get water or coffee. a place of healing for me.
That sounds amazing 😅
You’re so lucky! 🏰💫
Woow that sounds awesome!!
That's so cool!
WHAAAAATTT? Man, talkin bout life hack! I have lower Greenville in Dallas, cant even imagine Disney world.
I've lost 45.4 pounds in 3 months walking 10k everyday. Walking is king 👑
Impossible
@Felixdehuiskat-ul2mb not really. We don't know his beginning body weight and I'm assuming he was sedentary
Are you saying those that are sedentary will lose weight if they change nothing and just increase their steps?
@@fauxbro1983 Im fasting 20:4 walk 20 k steps everyday for last two months. Lost around 9 kg
@@AB-fg2xlyes that is possible to lose weight by increasing steps alone, but usually if the person is obese, especially morbidly obese.If they’re not, it is still possible depending on how many steps and how many calories they eat
When he says “you can do an intense workout 4x a week and not see much of a difference” that was exactly my experience. I was working out 3,4,5x a week doing high intensity and resistance training, and couldn’t lose weight to save my life. I had always turned my nose up at walking, not realizing how powerful it really is.
When I started walking more on a regular basis, I pretty much immediately lost 5-7 stubborn pounds. I’ll have to do the work with diet to make further progress, but the hype with walking is legitimate. Let’s walk!!
Facts!! Once I combined regular 48-60 hour fasts with inclined treadmill walking, it changed my life
"I'll have to do the work with my diet"
That was always your issue. If you think these guys look like this just by walking you are delusional.
because exercise doesnt benefit weight loss, its all diet!!! its the foods!!!!!
Creates stress in your body. Is still regular workout and incorporate some HIT in there a little bit. Doesn't take much
Yes IF puts it in turbo boost!
I live in Anchorage Alaska and it is impossible to go to go outdoors 7 months a year and get steps and sun. So hard but I do the treadmill. That is why I'm moving to Arizona. Healthier lifestyle
Arizona in the summer is often too hot to go out and walk, but I’m sure you will enjoy the sunny skies.
@@rmonogue Alaska is too cold 9 months to be outdoors. I'll take the AZ heat for a few months.
Arizona is fabulous 9 months of the year, and we have started walking before sunrise to beat the heat in June…it’s definitely possible.
@@kylewhismanArizona native here - it's way more than a few months. It's too hot to leave the house from April - Dec. We've had many a Thanksgiving where it was too hot to go outside.
@@leonardsyt same here 7 months or so where it is too cold to go outside. I have dressed in layers and never can stay warm. Then the added inconvenience of the snow and ice.
I’m walking on my treadmill while I’m watching this! 😂😂 I aim for 13-14,000 steps EVERY day. I make time for it, and it has been a game changer for me. Walking doesn’t stress your body out like HIIT or other cardio, and you’re right, listen to a podcast, or an audiobook. Time flies by! Weather permitting, I do prefer to walk outside.
How do you know how many steps you’re walking on a treadmill? Mine doesn’t show step count
@@zahraserbout1160 i have the steps app Pedometer Pro on my cell phone. It’s a subscription and it’s really good! I use a dell phone walking belt when I am on the treadmill or walking outside
My wife uses our treadmill, does running (she just turned 70) and our recumbent bike. I just watched this video and am a believer in the walking vs. running. I'm 76, open heart surgery (triple bypass) last year and use free weights to gain some muscle back and strength. Neither of these gentlemen mentioned a pedometer or phone app to monitor the steps. How do you know how many steps you did? Thanks
@@zahraserbout1160 pedometer/iphone/fit watch will track your step count on a treadmill
One of the best options is to get a watch to monitor. I use the Garmin Instinct. You don’t need to spend a lot to get one. I got it refurbished off Amazon and it looked new out of the box and has been serving me for over a year. It tracks steps, heart rate, BP, GPS and many other things. I don’t pair phone access so I don’t get notifications on the watch which causes unnecessary distractions when doing physical activity. Hope this helps.
I walk approximately 7 km every morning for an hour and a half.
I prefer walking to running because you are less prone to injury.
It also gives me an opportunity to reflect on my self, resolving stressful issues going in my mind.
Roughly how many steps is in 1 km or walk?
The average walker will do 10000 steps in 90 minutes to 2 hours. My pace is not speed walking so I do 10000 steps at about an 1hr & 40 minutes, which equates to 5.2 miles or 8.4 Klms. Speed doesn’t matter any walk is beneficial.
Speed isn't an issue for me, it's about the work done. By combining intermittent fast and walking, I've managed to control my blood glucose down to 5.4 mmol/l.
@@Nic1963D Speed isn't an issue but the work done.
walking is superior to running. you still should be able to sprint though. be able to run away quickly from a dangerous situation
I am a teacher and l raised my limit from 7000 to 10000 steps daily. To achieve this goal l had to get creative. when l go out for supervision at recess l use that time to put in my steps. By end of day, l get 10000-14000 steps. I am on a protein forward diet, and l strength train. Im 46 and l look and feel better than l did in my 20s.
Good work!
become a nurse -- you're walking, lifting, running 30 miles a day :) However, it's insanely stressful to the cortisol offsets that, and you inhale whatever is there because you're starving after all of it ;) Off days, are loooong peeeeaceful waaaaaalks ;)
Its been 6 months i started walking, currently I'm average about 60000 steps a week. Have lost about 9kgs so far (91kg to 82kg)
Walking is really the fat burning machine!!!
@@sanjam11 sometimes in park, sometimes on our society terrace
You guys are on to something. I walked 10,000 steps per day every day and went from 21% body fat to 15 in one month.
Thanks for sharing, that’s my goal (10,000) and I’m about a week in. Looking forward to seeing similar results!
I work night shifts in a supermarket not the best job but it is great for getting my steps in. Each work day results in 20k+ steps. Not a coincidence that most of my workmates are slim
Steps re not the same as concentrated walks
It is still NEAT. Therefore, it still counts. @tigertalks1567
@@tigertalks1567in terms of improving your VO2 you’re correct but….
in terms of weight loss/calories burned & also in terms of longevity getting the steps in is what matters most
Nothing wrong with a supermarket job.
@@perrywilson3 It doesn't pay alot but it's one of the few jobs that pays you weekly as opposed to biweekly or monthly. So it's great for budgeting your money. :)
My father is 95 years old. He has always walked like crazy! Walked everywhere. Unfortunately he’s gotten a bIt frail lately and he’s much less active but he still moves a lot. He’s always been lean with great posture and super happy and positive. So yeah I highly agree and recommend! I follow his footsteps, literally!!! Happy walking everyone ❤❤❤
This is why I walk, anyone in their elderly years that has a great quality of life , walks. Mobility is key to longevity. I walk 40 miles a week.
Walking and weight training has changed my life in such a positive way. Not only is walking great for fat burning, running is much harsher on the body like joints. I average 14,000 steps a day.
How long does it take to walk 14k steps?
Probably 2 hours
@@rupsamukherjee3679it takes about 2 hours. For me 1 hr 48 minutes depends on how fast you’re walking.
Need to run with proper form. Its a fundamental movement just like walking. Both are excellent.
@@RojoPoco
An our and 20 minutes I’m doing that in regular basis, was tiring at the beginning now it’s fine. I feel better now
It is ASOLUTELY a secret weapon for both weight loss and mindfulness.
I lost 70 pounds just walking 2 hours at night everyday with a healthy diet. It took me about 9 months
You're the stud!
Did you start walking 2hrs out the gate? I just had a hip replacement and my goal is to do 2mi 5 days a week. At my current pace, I can do that in an hour.
I’ve dealt with hip issues for several years so I lost a lot of strength. 2hrs sounds amazing but I think I might save that for the weekends when I can dilly dally at a nice park.
@@starbrightinfinity3329take it easy once you feel pain stop gradually progress everyone is different with different levels of health good luck
You will pay for this
Keto?
I think you guys really miss an opportunity by not conducting this interview over a walk
Gold
You've got that right!
🤣
Yeah wtf
😂😂
Love this. People say exercise doesn't help you lose weight, but they must not be thinking about walking, or assuming people won't do it because it's time consuming. It 100% does help, and you're never too busy to care about your health.
Walking is my jam! I have a fatty acid oxidation disorder so I am always hungry, have to eat carbs throughout the day, can't fast, can't eat fats, and can't exercise too much. So walking is the best thing for me to do for exercise. My friend and I will walk and talk and get 5-7 miles in. We own beautiful farmland and I'll easily get a few miles in just walking around our property. It's good for you mentally and physically❤❤
I do 3 major walks..45 mins @ gym on incline, 45 mins after lunch (mental health walk) and 30 mins (digestive walk )after dinner.
Love this idea
Beautiful dialogue about walking guys. Walking has been my #1 priority for over 10 years. While your points on “getting things done” while walking is spot on, it is also valuable experience your walks without any devices or “ things to do.” After years of walking while listening to podcasts and audiobooks, I decided to ditch them and walk with nature alone. I live in the country with trails rights off my property which made my walks meditative. Listening to my footsteps, the birds, scurrying squirrels and chipmunks really gave me a mind cleansing. I began to feel comfortable with my thoughts, without distractions. I took notice of what was around me, the beauty of nature. Whether it’s a time to double down on getting things done or just simply taking time out to just “be,”walking is a game changer for the body and the mind for sure. It’s now upgraded to always walking with a 20# ruck pack and barefoot (weather permitting, of course 😉). Thanks again guys! ❤
I totally agree. I always seem to get much more out of walking when I do it without devices or distraction. Just being present for the walk itself is meditative and more impactful for me. And it’s really not boring - you can hone in on your senses and hear and see so many things you otherwise would have missed. You can really feel your body and movement, etc. It’s more pleasurable this way, in my experience.
@@darrengagliardi1540 yessss! Exactly! And, I have found some of my greatest ideas have emerged during such meditative walks.💡
I hope you have a wonderful day!
Heavy Hands walking is a great way to up your walking exercise. It was a thing back in the eighties. Walk with 2 or 3 pound dumbbells and swing your arms. It’s supposed to be similar to cross country skiing. And if you’re getting older, walk backwards from time to time for short distances. It helps you maintain your balance which is crucial for older people (like me).
Also walking backwards is supposed to be good for your knees.
I do use hand weights, but also use ankle weights, which are better than a weight vest or backpack because they don't load up and wear down my knees. I had a big problem with that 20 years ago, but ditching the backpack for ankle weights solved that. I'll be 73 soon, with no knee problems at all.
@@billk9583I’m interested in this as I am just starting to get a small amount of knee arthritis. My initial reaction is that the ankle weights might make the knee pain worse? Could you point me towards where I can find more info please?
@@billk9583Do you tie ankle weights in your ankles?
.... strengthens your knees too!
I joined a 5k a day in Jan challenge with friends at the start of the year, last 3 years I’ve been on the cough so I decided to walk the 5k instead of run. I’ve lost 14 lbs combined with eating healthy so far. Most of my friends have not run since the end of Jan, they hated the fact they had to go on a run, look forward to my walk everyday, I no longer just stick to just a 5k distance, I walk 7-10k most days and this is just what I’m recording on Strava. I’m averaging 13.8k steps a day, weekends I’ve hit days of 30k steps and I’ve never felt better physically and mentally. I had so much pressure from friends and people that I should be running and not walking but this is a daily checklist item (a lifestyle change) and for me a run would become a chore and the risk of giving up is so much higher. Walking has change my life and I find it to be the most powerful and sustainable form of cardio.
I respectfully disagree in regard to "multi-tasking" while walking.
I recommend that you take this opportunity to turn off all the bullshit that steals your time and clutters up your life, and instead just be in the moment. Feel the earth. Taste the air. See what's around you. See what's a thousand yards away. Listen. Practice the life-saving skill of SITUATIONAL AWARENESS by paying attention to changes in your environment. Dogs barking. Feet approaching. Can you hear what's a mile distant? Or right under your feet?
I also recommend you use the time for THINKING. I do a lot of writing on my walks, letting my imagination run wherever it pleases.
If you're doing 10,000 steps, you're putting in a lot of time.
Use it wisely, Grasshopper. ;)
Right on‼️
Listen for God. A beautiful dance.
100% I use to listen to podcasts or listen to music. Now I just go without devices and only use my watch to keep my steps tracked, but that's it. Otherwise, I enjoy the unplugged time and enjoy nature.
I take photos. Makes me appreciate nature much more and makes it more fun walking
Could not agree more!
I traveled to Thailand in Dec 2020 during COVID. Had to spend 15 nights in a quarantine hotel once I got to Thailand. To kill time and get exercise, I made it a goal to get 10,000 steps a day just pacing the hotel room from door to window. Had an Apple Watch and added the additional goal of closing all 3 fitness rings. Got my 10,000 steps every night in the hotel and then extended my goal to keep it going for 30 days once I was released from quarantine. Forgot how much weight I lost but I was definitely in much better shape when I checked out of the hotel compared to when I checked in. To make the walking more interesting I played around with stride length and pace while tracking what the changes did to my heart rate. My normal stride was like 18 paces from the door to the window. The longest stride i could achieve was 8 paces from door to window.
My grandpa started walking 2 miles a day about a year ago...we can't find him.
😂
😂😂
😂😂
lmaoooo 😂😂😂
😂😂😂😂
walking 10km a day and fasting 2 days a week helped me lose almost 20kg and get healthy.
Smart man
Me too exactly the same 🎉
How long did it take you brother.
@@TheJoker-yd4wp hey, it was a journey. the first 10 kilos took a month or so. then it was about 3-4 months to get rid of the another 10. but I must assure you, the most difficult part is to retain the achieved weight. gl and be consistent with your goals
I am currently 437 lbs, down from 552 lb. in about 6 months. Videos like this and others by Jeff Nippard and RP Periodization really helps my brain and motivates me to keep working toward my shredded future.
I am an insulin dependent type 2 so it has been difficult but there are ways to get around it.
100% agree I started doing this about 5 years ago, at 47, and finally could see my abs properly, with almost zero effort (besides lifting weights). I'm 52 now and I'd say, in the best shape of my life... Just walking and gym. Eating conservatively obviously.
The weights did far more for you than the walking did.
How many steps did you take daily
@@crosisofborg5524 I've been training with weights since I was 17, so no, not really. But yes, without the weights none of it would be possible - weight training is truly the magic key, with consistency and a decent diet.
@@sankeerthkoshy61 about 5-8km (edited after I checked), I'm not sure what that adds up to in steps, around 8,000...?
So what to do for people who can’t lift weights due to injuries? They will not lose body fat? Speaking for myself, I have severe costochondritis and my doctor has recommended to stay away from weights :(
And I want to loose 10 pounds of fat
I took my wife and 2 of the kids (12 & 4) on a 6 mile walk last weekend. I burned 827 calories in 2 hours 12,532 steps. You were spot on man 👍👍
I have really bad joints so I can't run at all anymore.
I always go for a daily walk.
I will usually take a morning walk for about 6/7k steps & then another walk in the afternoon for the same amount.
I'm so grateful for being able to live across the street from a Park Reservation that has about 14 miles of hiking trails.
Even though it can get really cold here.
Walked an hour this morning 😊
And, you will hit your bed for a week.
Amazing
I’ve made a morning walk a non-negotiable. Love feeling fresh and ready to go after the walk. Fresh air, connecting to the nature & feeling weather are just some of the added bonuses.
I love walking for fat loss !
I do treadmill, 15 to 45 min max incline. 3 to 6 times a week. Love the benefits !
45 mins max incline can burn 750 calories!
What is max incline for you
What speed and incline?
I do incline of 13 with a speed of 3.5 for 30 mins post weight training. Just need to fine tune my diet a bit more.
@@Rob_-_ has it helped you?
I want to lose 12 pounds and was wondering if this will work along with my diet.
Walking changed my life. I’ve always weight trained hard and ate moderately healthy but never seemed to get lean. I started walking a lot more in January starting at 236lbs, I usually hit 100-110k steps a week and at the end of June I am 205lbs. I did lock in my diet a little better but I give 100% credit to the walking.
I'm addicted to walking. I had 13500+ steps before 11am this morning and I am not finished for the day. The way I scale up my walking workouts (besides seeking hills) is I walk to the market every morning and buy my daily food and other essentials and walk home with the groceries in my back pack. This morning, I got more than usual so I stuffed groceries in my four pockets. I think I had about 15 extra pounds this morning. Also, even though I live in Northern California, our weather has been wild, so on bad days, I use my walking pad AND there are an infinite number of walking workouts on RUclips to help me get my steps. I also feel best between 12-15k steps/day.
Walking is highly underrated.
I was walking and listening 😊 I always try and get 5 to 10 miles a day. I've lost 70 ish pounds walking and doing low carb/carnivore.
That’s awesome 😎. Keep up the good work.
no weight lifting or intensive exercise?
@perkyes I'm into arm wrestling, so i was doing arm wrestling specific workouts. I was doing biceps and hammer curls. I was also working back and lats. No bench or squats.
I am at a loss:( Want to lose 12 pounds and doctor told me not to lift any weights because I am having severe costochondritis, so am wondering if only walking + diet will make me reach my goal. Please advise. Any genuine advice would be appreciated!
@@sanjam11I believe it will. You just have to commit to it every day.
Thanks!
The appetite piece is key. This is the beauty of zone 2 activities. I notice this most with swimming: When I swim all out for 45 minutes I'm super hungry all day afterwards, and tired; when I swim for 1.5 hours staying in zone 2 (equivalent to a walking pace) I'm not extra hungry, not tired, and I only stop swimming because I've got to get on with my day. I'm not depleting glycogen stores much, so my body isn't crying out for carbs, it feels super sustainable and helps with weight loss/maintenance. Thanks for this one.
I use to pray while I walk every morning… I need to get back to that
Yes!
I love this idea!
Great suggestion
I love this. I still go for prayer walks but not as often as I should. Thanks for this great reminder of integrating two things I love together. 🙏🏿
I also do that. So refreshing.
I’m 51 and I’ve walked an average of 10800 steps every single day since the first of this year without missing. I’ve been doing this for years with varying consistency. It definitely helps. I definitely feels good. It definitely is not a fix for a bad diet tho. Simply walking won’t shred you. Diet still comes into play especially at this age. Tip: you can get lots of steps walking in between each set at the gym. Instead of sitting on the bench/machine, get up, set your timer for 2/1.5 minutes rest and walk in circles around the perimeter of the gym.
Im 51 now. Need to drop 30-40 lbs!! Be at 200-205!! Im 6’ tall.
I lost all of my excess postpartum weight hiking Deep Creek trail and around the parking lot in Bryson City, NC. The views of nature and the rushing creek was therapeutic and I benefited in so many ways from just getting out there walking. Go for a walk, if you have friends in wheelchairs take them for a walk at a park or anywhere! This is a great video!
This sounds lovely!
Small world, I grew up in Sylva.
I’ve lost 180 lbs in 12 months with 10 months of that, walking being my ONLY form of exercise. I’m not kidding! During the week hitting 20k steps is as guaranteed as it is blinking. Weekends I cool it off at 7-12k but still fast and eat properly. This year has been amazing I finally fit into my jeans from senior year size 38 baby! Ain’t stopping till I look like a Greek god 😂
I've been walking 50 days straight, 3 hours everyday. I was 89kgs and now I am 80kgs. I am planning to keep walking untill I reach my weight goal of around 65-70 kgs.
First few days walking was difficult and blisters were unbearable, but 2 weeks into walking early in the morning daily, walking became enjoyable and I look forward to my morning walks and no more blisters.
Well done you
@@missk99502:29 2:29
Wow I need to to do that to lose weight
Where u on a ketogenic diet ?? Did u chage ur diet ??
@@techphile3262 not really I have not. Just more water that is it.
I was in the military around the time when Fitbits came out and they were starting to pick up in popularity. I remember my wife bought me one for my birthday and I was able to hit 30,000 steps or more a day including running, I could eat like a vacuum, and I never gained weight. It was incredible Nowadays I struggle to hit 10,000 but I hope to improve this year.
I walk every morning beside the fresh air n sound of birds, I listen to my worship playlist than I pray and read my rosary 🙏🙏🙏 while everyone still sleeping at home. Starting the day right, the rest of my day will be fruitful, less angry and less stress.
the basics just work. every time.
❤
Loving listening to super fit men talk about walking, super inspirational ❤ TY!
I love it too!
I dialed in my Diet + started walking 15.000-30.000 steps a day. I have lost 20kg ( 44 pounds). Im so happy, couldnt agree more, walking is so easy to burn fat!
I am here with 6 months post gastric sleeve. Walking has been critical to my success.
I started running a lot and it was really hard and I dreaded doing it. To see these guys saying, nah, just walk a lot, was actually really encouraging.
I hate running but really enjoy walking
Same here. There's a higher risk of injury to running. Prefer walking than running.
Greg is the Man who made i completelly change my whole life with simple and easy things. While Everyone was getting Crazy with insane diets and training programs i was fasting and training minimalist and looking 10x better lol
When I was 20 yo I have reached around 180 lbs (11 years ago) and one summer I had alot going on in my life and had to let it out so I got this habit to walk an hour everyday outside no matter the weather to pass my emotions. I did this until fall season so about 3 months. When I came back to school everyone was looking at me differently and complimenting my body. I didn't pay attention to my body over the months until I got complimented. So, I decided to weight myself and got 160 lbs as a result. By this, I can confirm that just walking an hour on a regular basis and on a frustrating speed make you lose weight 😊
65 years old and walk 8 miles a day never have a weight problem
Best investments I made are getting a standing desk and walking treadmill underneath the desk. Along with my running, I get 30-50K steps a day.
🤡
Wow
I definitely walked while listening to this whole video. Thanks guys very motivating.
Thanx Thomas and Greg 4 promoting walking. Its so underrated! And its free too. And runnings harder if you're overweight like me. (Hoping to not stay overweight! Hard at the moment bc i've gained due to perimenopause!)
walking desk is a game changer. i dont have one but i just put a walk pad under my desk(walkpads r cheaper) and put a laptop stand on the desk and its pretty much a walking desk. easy to get 10k steps cuz u just walk slow and watch youtube or do work or even watch a movie. but still schedule walks outside.
Yup I use a treadmill desk and it’s life changing. It’s so easy for me to stay lean when I’m walking 5 miles a day.
100%. Get your steps in however you can, but actually traversing through space has unique benefits beyond walking on a treadmill. Seeing objects move past your field of vision, and moving your eyes laterally are very calming for the nervous system (sounds crazy, but it’s hard science - see Andrew huberman’s talks on lateral eye movement)
@@SuitedPup100% true however many of us are too busy to do this daily. I work 80 hours a week and have very limited time away from my workstation, so I usually spend that time on high intensity training and weight lifting. I’ll try to fit in an actual 10 min walk outside if time allows.
I get 10-12k steps a day. I'm a much leaner 200lbs than I was a year ago. I target to get a 10-15 minute walk after each meal. Good NEAT cardio and helps with digestion.
And it reduces glycemic and therefore insulin peaks, because working muscles will suck in glucose without prompting.
@@NouriaDiallo right on! It's great for regulating insulin sensitivity
This is sooo true. I had lost crazy weight when I would walk 2 hours a day. Going to back to doing that.
Had orthopedic problems, so couldn't do high intensity with my feet. Resorted to walking, 10k-15k nearly everyday. It's better than working out or sports as it is calming your mind, it is for both your psyche and your body. Needless to say, I dropped plenty of pounds and felt better. Hiking is the most underrated activity for health.
I think people walk more than they realize it. For those who work in an office. Pick the printer that is farther away. Choose the furthest restroom. Park a bit further than you normally would. You can rack up steps easy. At my last job I would walk 3 miles easy just by design, the office was big that walking from the car to my desk alone took so many steps. Diet is key, because many people are waking more than they realize.
What Greg said at the beginning is key, the diet must be dialed in first. I've found a lot of the fitness calculators are very high in estimating how many calories I need. So if I'm not seeing results, then I need to reduce calories after that until I do if my activity is the same. Also, I can overtrain with walking (or anything else), especially if walking on challenging inclines everyday in addition to my lifting routine. There are many factors in play, I think another thing that can be confusing. It is an experiment like medicine. See what's going on, ask more questions, continue to monitor, and review again, etc. until finding what works well and/or meets my needs/goals. I'm 48 now, not 28, there are adjustments that have to be made ongoing.
Sleep and nutrition are foundational for me. Keeping stress low is important, therapy, meditation, prayer, and self care that supports me. I surround myself with good people, keep my inner circle small. Enjoying social time, something creative that supports me is also helpful like artwork or music (live shows are fun though I have to be very interested to go see a show, so I look for shows on that basis). Also I don't invest time in news or anything that isn't in my control to change in life.
One more reason why having a dog is so awesome for me ❤
The irony of the healthiest man in the world wearing a Taco Bell t-shirt 😅
Live Mas
Probably didn't get his talking points before filming this.
The power bowl is the 🐐
@@seamussullivan2218😂
I noticed the same, not sure why he is wearing that, Is Taco Bell paying him???
For me, even walking is hard. I’m doing it, but it takes determination. My feet hurt, and the actual walking is laborious. I’m walking more than when I started but nowhere near 10k steps. I hope it gets easier and I can do it eventually!
Your body will adapt if you keep at it. Good for you for trying something difficult!
Walking definitely is a game changer, I'm usually at 12-16k steps a day and in my best shape of my life at 36 😊💪🚶♂️
How do you manage this?? I have a desk job and find it so hard to find time to just walk
@frogorf3784 You could walk to work & back, and walk on your lunch break. Or if that's not possible, you wake up early and go for a walk before work, and in the evenings after you get home. It's difficult at first but it becomes easier!
@@tiana4102you're right. Thank you ☺️
@@tiana4102 definitely, easiest if it's possible to incorporate it into the daily routine 😊🚶♂️
@@frogorf3784 I get up 4 or 5, walk approx 1 hr before the gym in morning around 6, then walk to work 30 mins and 30 mins home. Then walk to buy lunch, buy groceries at night etc. Basically walking whenever possible, and using a stand up desk at work for bonus exercise 😊🚶♂️
Damn, I thought I was the only person that literally paced back and forth in my house to finish my daily steps. 😆
Me too!!! Lol.
Same 🙋🏻♀️
Oh for sure!!!😂
March in place.
I do it all the time haha
this was the dude that got me into weight lifting in 2017
Same. Changed my whole physique doing KB
@@therichbuddha3277😊😊😊😊😊
😊. 11:17
walking has been a game changer for me - working in banking I did a lot of walking meetings… it’s huge and meetings are better too!!!
I lost 50 lbs in 7 weeks walking over 20k steps a day. It’s life changing
I hike every morning on Military land that`s differing terrain, rough tracks, heathland off route, ups, downs - the best for mind, body, soul. I do about 9,000 steps ( swift walking ) by 7.30/8am each morning in any weather. Longer at weekends, some small extra walks in the evening with steep inclines a few times a week.
Excellent!
10:33 I agree Greg. Some of my best ideas come to me when walking. Conversation is best too.
This is a great collab. I love Greg and Kinobody.
I never saw someone talking so much realtalk , i agree with everything what he says, walking is the best for fatloss and i also do like 10 to 14k steps everyday thats just the sweat spot for me i am losing about 2,5kg a month right now i am down 6kg and im still going! Thanks for the podcast!
Rucking is my secret, and I just got back to it today. Greatly timed for me, thanks 👍
I work at a school and walk the stairs for 20 minutes! If it’s hot out I use baby wipes to freshen up right after. When my anxiety is too high to do stairs or go to the gym, I go for a slow hour long walk outside. Trees are an important part of walking and mental health as well due to the endorphins they help release plus the obvious fresh clean air.
walking is a life style, I am from a chile we walk everywhere and when I moved to the states 14 yrs ago! was really shocking to me that everyone depends on a car to go to close places!! I missed it so much that i had to include it in my daily routine! I lift in the morning and walk after dinner which helps me to decompress from the day! may daily steps are in between 14k to 18k daily! ❤ love the video!
I’m turning 50 soon. I started walking in 2021Feb. Started adding weight (2lbs) in Nov 2021. Increase 2lbs every 3-4mo. July 2022 started a Ruck streak. I now ruck 7dsys a week. #631 in a row today. I now haul 26lbs a day over 80-82K a week. And I use cross trail Leki poles. I was a former marathoner. But could never get consistent. Was injured a lot. Sick a lot and always found it tough to get my diet and appetite under control.
Rucking had been DIFFERENT!!
I have rucked through blisters, covid, other illness and moderate tweaks. But no injury since 2020. No sickness I could not ruck through. No days I need to ever miss. And I really wish I could post a pic because I look very FIT for the first time in my life. I now want to ruck 1000 days in a row. I’m less than 100 days away from my 2 year no days missed anniversary. And my all time distance is 7000km since Nov 2021. I am on zero medication and I’m officially ‘menopausal’ now too… but I haven’t experienced a single symptom. People look at me like- who in the holy hell is this woman??? My go-to recco for weight vest is the HANZO. Worth EVERY penny and pound😊.
Thanks, I needed some extra motivation to continue my daily walks
"Say someone has 50 pounds to lose...if you're 50lbs overweight you do not need to run," good point Greg, you may have struggled to fill in the convo as articulately as Thomas does so well, but this point was well made. Don't f up your knees! Walk walk walk! Scaling up to 15K this week from 10K every day last 2 weeks.
My mood improves almost immediately when I begin a consistent walking regimen. I walk outside and I’m never deficient in vitamin D when I go to the doctor
Started getting in the gym and lifting 5-6 times a week about 2 years ago, but only a few months ago, I went low carb and started walking 10k steps per night, and holy shit, with the base of muscle l’ve built, the fat has just been melting off, its unreal. Walking is great, burns fat and doesn’t make me hungry.
Awesome Collab Kinobody And you are very Insightful you guys should do this more often!
Walking really helps my health most especially my depression and anxieties ..I started walking more than 2 years ago up to now and it feels good 😊
i appreciate how no-nonsense he is! It's completely true.
I saved this video for my walk. 😎Excellent advice backed by experience and science. 🙌🏾
Since I started walking more and reduced full hard cardio, I'm losing fat even now that I'm bulking, Like a body recomposition or maingain, but I do sometimes a quick hit cardio just for the benefits for your health. Best
Walking, dancing, and hula hooping are my cardio go-tos.
I work in a grocery store and like getting carts (except on really crappy-weather days) or doing one of the store sweeps up and down all the aisles. The one downside about wrist trackers though is that when I ring groceries in, that will end up counting as “steps”.
When I move back to Florida I am going back to my old park 1 lap around the park is 2 miles.
I hope you do!
"March or die" as the old saying in the French Foreign Legion goes. And as a youngster in Greece I saw virtually everyone walking everywhere, especially in small villages where motorized vehicles were scarce. And then there was the great English playwright of the 17th century, who walked from London to Edinburgh in Scotland to lose weight. But most of all with walking we slow down and begin to notice things more, or as another old saying goes, "the map is not the territory."
10k steps is a high bar for most people. If the average person shoots for 6-7K that would be a massive improvement. Thats what i get with a 2.5 mile walk and an average work day, but maybe thats just my long legs. I dont have time for a whole lot more dedicated walking. I do try to walk faster than last time though. Gets the heart rate up a little higher.
I've been wanting to say this. For me 10k steps is 9km, which I literally cannot do daily. I'd end up hating it. I work a desk job, so I'm seated most of the day. So I'm not even gonna bother myself with 10k steps. I walk 1 hour on a treadmill 5 days a week and that's the best I can do.
Excuses. If you drive to work park as far as you can. Use your breaks and lunch to walk around. For me that ends up being 2x 15m breaks and a 30m lunch adding up to 1 hour. Even on days that I work double shifts for 16 hours I'm still hitting 12k-15k easily and I work a desk job. If your hybrid and wfh sometimes get a under the desk walking pad. I spent 2 hours in the hospital today with a family member. Spent another hour driving to the pharmacy and ordering them things. Going to work for a full shift. I'll still hit 15k steps today. If you want to do it you will get it done.
@@bongemthembu4061 it is amazing how the mind will try rationalize and come up with a whole bunch of reasons
10,000 steps = an average of about 1.5hrs for most people. It's not that hard to get in doing normal stuff in your day unless you are *really sedentary* , if so, you gotta make changes... don't make bad lifestyle habits "sustainable" (that's what most people are actually trying to do).
Start small and work up.... I consistently do about 20K a day, in two halves, sometimes more. I get up early for it and go up the local beach in the morning, and again around sunset at night (two halves).. I substituted time spent doom scrolling and mindlessly consuming media for it. Most people spend at least that much on those activities daily. I started at about 5k and gradually upped from there. It's become part of my lifestyle now... and that right there is the big thing... I couldn't imagine not doing it honestly... it's been completely life changing, but I engineered my life around the currency of time.
I agree, aiming for a consistent 6-7000 steps is a good aim to get moving a bit more (for many it's double what they currently do!) and achieve some early wins and feel the benefits plus get motivated to up it a bit more when ready!
I love walking and just added a weighted vest for a little resistance on some days😊
Walk 25,000 steps/day (dog gets about 20K of those steps). Need to do more resistance training (was up to 2-3 times/week, but dropped down to 1-2 times/week recently). Even when I weighed over 300 pounds I was a walker. Dropped over 150 pounds with keto and intermittent fasting. Listen to audiobooks when I walk. Walk at 6 am, 4:30 pm, and 9 pm (dog does his business during those walks).
I had a doctor in Ireland who told me to do what he called “A gym day” that means use every opportunity to get steps and exercise done: do not use a lift (elevator), park further away from wherever you go, walk, walk, hike and use your bike wherever you can.
This was a very good session. How about doing future interviews while walking? It could be a fun change from the typical chair-to-chair format.
I needed this