Do This Everyday to Lose Weight FASTER
If you want to see faster weight just do this every day and you'll be blown away by how simple it is to lose weight faster and easier than ever. For most people, it's a big struggle to lose belly fat, but you can get noticeable results every week & month just by following the advice in this video. Sometimes the best workout for men to experience weight loss isn't necessarily the hardest. Hope you enjoy and that the video motivates you to actually take action.
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There's a way to burn a lot more fat by following a simple effortless routine every day? And No, I'm not talking about rubbing some nonsense fat burning cream on your stomach, I'm talking about something that has been proven in numerous studies to actually boost weight loss without you having to exert much effort at all. This is something that you can do every day without changing your diet, without spending any extra cash, and without sweating your butt off killing yourself at the gym. And Just to get straight to it I'm talking about a goals-based walking program, and in today's video, I want to go over the benefits as well as exactly how to set this up to really speed up weight loss for whatever your current situation is, whether you're advanced or a beginner. And believe me, I get it, you're probably thinking how in the world is walking going to help me lose weight? I actually used to think the same way, but I've completely changed my mind since I started setting some goal-specific walking routines for my clients and seeing the results myself. Research also supports the powerful benefits of setting a daily walking goal, for example in one study participants were able to lose an average of 17 pounds in 6 months by simply taking a brisk walk every day (1). They were able to do this without any changes to their diet, so imagine how much of a boost this could provide when combined with diet modifications as well.
Now ideally the way that you would want to set this up would be to aim for about 10,000 steps per day. You can of course go higher up to 15,000 steps per day and you can go lower as well, but I recommend not going any lower than 7,000 steps per day if you want to see noticeable results week after week. Of course The number of calories you'll burn depends on a couple factors starting with your weight.. obviously the heavier you are whether it's muscle or body fat, the more calories you'll burn for every single step you take. Another factor is If you're walking on more of an incline you'll burn more calories than if you're walking on a flat surface or a decline. Another one that most people don't consider is whether you're walking on a treadmill or outside. Since the treadmill is moving for you, you don't have to kick off on each step like you would outside, so you'll usually burn around 5 percent more calories walking outside rather than on a treadmill. Not a huge difference but something to keep in mind. In general, Walking might not seem like it will burn a lot of fat, but just by taking 10,000 extra steps every day, at the end of the week you'll burn off about anywhere from 2800 to 3500....... extra calories, which is a lot considering that most fat loss diet plans are structured to burn off about 3500 to 7000 calories per week. So you can literally double your calorie deficit just by taking 10,000 extra steps per day. And to make things easier it doesn't even take that long. If you're already active and you currently walk throughout the day you can probably reach your 10,000 step mark simply by adding in 30 minutes of brisk walking per day. If you don't walk much throughout the day you can make simple changes like taking the stairs instead of the elevator, parking your car further away from wherever you're going, walking your dog more, or skipping lunch and walking on your lunch break instead. Of course, if you don't want to do any of these things in the middle of your day you can simply take a longer one-hour walk every day. And tracking the number of steps you take is easier than ever. A lot of people buy devices like the Fitbit, but nowadays it's absolutely not necessary since there are a ton of apps on your smartphone that can track the number of steps you take on a daily basis...
1. Overweight/Obese participants lost an average of 17 pounds in 6 months just by walking https://pubmed.ncbi.nlm.nih.gov/3618879/
see attachment study 121 1
2. The interference effect can reduce muscle growth effect size by 39%.https://pubmed.ncbi.nlm.nih.gov/22002517/
- Cardio reduces the activity of mTOR, which is a crucial enzyme for muscle growth, while also raising AMPK, which is an enzyme that impairs muscle growth
3. PA undertaken in two shorter bouts per day could be more effective for weight loss than PA undertaken in a daily long bout https://pubmed.ncbi.nlm.nih.gov/30737894/