How Much Walking To Get UNDER 10% Body Fat
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- čas přidán 27. 03. 2021
- In this video you’ll learn MY SIMPLE TIPS TO WALK, LOSE FAT AND GET TO 10% BODY FAT
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#WALKING #BODYFAT - Zábava
Hi Team! i see so many people need some sort of help or guidance, here's a free guidebook from me - FREE DIET & TRAINING: eepurl.com/hadJ8P
I NEED HELP
Thank you doctor Mike! Im from Brazil. Jesus bless you!!
I've been walking a lot, like 20-30K steps every month for two years. Last March, I walked even more - 37K steps every day (that's 1,147,117 steps, almost 900 km, and I burned around 36,018 calories). I learned some things along the way that I think could help others too. It's not just about walking a lot. How you walk matters too-like keeping a good posture, changing up your speed, and the way you step on the ground. Here are a few easy tips: (1) Change your shoes often so you don't wear out just one pair. (2) Try to walk on grass sometimes, not always on hard paths. (3) Stretch while you're walking. These small changes can make your walks even better.
Dude you're walking out of the map lmao
just woke up 5am this morning and walked for 10k steps (100 minutes) while listening to my favourite podcast
That’s huge... I wanna start walking for 90 minutes a day... I have to switch it up on my work days
i wakeup at 8am and doing some home workout then go for a 15k steps 5 days and around 20k steps the other 2 days and the fat burn is insane
i have 108kg
well half of the steps are progressively more intense bcs is on a stiff hill road
I do the same thing
What results?
Thank you someone said it! A 30 min walk at max is 4000 steps! So many channels inflate the numbers. One channel said that they walk 20k steps in one hour. I replied I'll eat my socks if they can do that. I've been walking 11k steps everyday for a year and a half now and the fastest I've completed them was in one hour 15 mins.
I’m currently doing 16,000 steps a day and it has been a game changer.
I’m currently 24%BF, down from 30%.
Are you 0% body fat yet?
@@SnoopyReads no sir. But I'm still doing it and it's been great for me
@@SnoopyReads 😂😂😂
Did you change diet in that time?
I have been walking almost everyday for 4 months, and now I walk at an average of 30,000 steps per day. It does work wonder for my body. My fat percent is now at 15%, my mind is always fresh, my six packs are showing, and my mood is always good. Yesterday, I just achieved my 50,000 steps goal. That was crazy.
Wowwwww nice man.
How much were you before you started?
@@sanjam11 At New Year 2021, I was around 74 kg with 20-21% body fat. Now I am 68 kg with 15-16% body fat.
@@themorningsky2632 Good job, keep it up.
That's an insane amount, you must have good shoes and an insatiable appetite!!
The basics though have always worked, 'eat less do more' . But in this day and age of information we could update that to 'eat wise move more'.
i agree. 8000 steps for me is over *an hour* of walking (6km). and i walk pretty fast compared to most people i know.
I love walking, it’s so underrated.
I "gently" blessed the like button with a glass of water, now I need a new monitor.
LMAOOO I WAS LOOKING FOR THIS ONE🤣🤣🤣
😂💀
I used wine 🤣
😂
Great advice! I was in a motorcycle accident 8 months ago. I had a fractured spine, and tore my arm open at the elbow, and some rotator cuff damage. Needless to say I was in bad shape. I was living a sedentary lifestyle. Now I got myself a smart watch and I'm trying to push out 8000 steps a day. I must admit, some days i hit my goal, others I don't. I still experience a lot of pain in my lower back. Walking however is giving me hope. Much love from Greece!
Wishing you a quick recovery.
@@neidybitz00 I'm pushing through the pain, and thank you. 😓
i also had a fractured spine brother, its not easy, it took me 7-8 years after the accident to feel whole again and it limited everything i do, from bringing groceries to working out. Just make sure the bones heal correctly thats the most important part. Wish u the best.
@@Lampalot Taking it one day at a time. I don't know if I will ever be my old self again. But I'm doing the best I can to push myself back into shape. Hope you are doing well too. Have a great summer!
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online diet planners and calculators: Dietarize for example, losing/gaining weight is just a simple math, really...
You can also exercise fasted.
@@georgepierre3594 Why should someone do that?
Good Information👍How many calories should a 148 pounds female, 47 years old, 5”3, consume, if she wants to lose 20 pounds? That’s me:)
I don't believe a person should eat below their energy maintenance level to lose weight. If a person is overweight then obviously they eat too much or they don't move enough. All they would have to do it eat energy maintenance level and they would lose weight. Now adding enough steps per day would certainly be great.
@@sanjam11 Ok lady, I am 5'2" and used to weigh 152 lbs. I am about 10 years younger than you and I lost 20 lbs. I lost 0.5 lbs a week by working out vigorously (boxing/calisthenics) for 1 hour a day for 4-5 days out of 7 days in the week. When I work out I tend to eat healthy - which I needed to do to also lower my cholesterol. You need 2000 calories to maintain and about 1500 or less per day to lose weight. So making your own food at home is a good start. After I lost the weight, I started working out for 2 hours a day - 1 hour vigorously and the next hour with 1 hour of fast walking on the treadmill on an incline. Then the coronavirus hit - Now I walk in the park for 1 1/2 hours straight to maintain weight.
I'm an old schooler with a few decades of serious training behind me. That said, I really appreciate your videos and the presentation of useful information!! Keep up the great work my Brotha!
15% incline and 6kmh is hard! I’ve been doing the max 15% incline and 3.5mph and it’s a killer workout. I can only do 30 minutes then I have to take the incline down. Walking is definitely the best for weight loss. I’m down 20 lbs in 6 weeks.
3.5mph is 5.6kmh... so almost the same...
I'm doing 20 min nearly the same after weights and I'm not losing nearly enough as you 😂
@@adoboFosho he might be losing fat n muscle where your just losing BF. Look into the mirror not the scale.
@@richardadorno9187 nah its my constant non strict diet....I'm doing more cardio to accommodate now 😂
Agreed. I wear a hoodie while doing that for 1 hour and burn 850 cals
In any exercise you should always aim hitting the 45min mark even for walking. At this interval with a proper diet your metabolism switches gears and your body starts a chemical process on cellular level where insulin is down and you begin to deplete carbs from sugar inputs and start burning actual fat. 1 hour walk is ideal everyday with walking at a faster pace.
LOL
Walking is great ! We moved house further away from the kids school and shops etc so I was walking around 4 miles each day and I lost 4st 5lb in 9 months whilst pregnant. my diet was good but the walking made all the difference.
Walking till date remains the most under appreciated activity....thanks for this video👍
I walk for a living (City Mailman). My route is about 17,000 steps daily and sometimes I end my day with about 25,000 steps. I have not seen a increase or decrease of body fat. A diet is a must.
You must eat alot lol
@@adoboFosho not really. I have been 170 5.11 for the last 10 years but I have been a carrier for 6 years. no change to my weight because I dont cut carbs ( I should). Your body gets use to walking all day.
@@joelr7270 you are over eating....your body burns less calories now as you're used to it and become more efficient...you literally have to do even more steps or eat less food to lose weight
17,000-25,000 steps is a couple miles of walking lol that's alot of stimulus
@@adoboFosho And that is why in my first comment i said "A diet is a must" walking by it self is just not going to do nothing unless you diet. also 17,000 steps I do include a stairs and hills not just sidewalks.
@@joelr7270 well yeah are you not tracking your calories of course people naturally eat to maintain probably you could get away with just intermittent fasting...you say diet is a must yes but your job alone has you burning a ton more calories then the average bear if you actually calculated cals burned each step you just gotta take a mental note to eat less then what you're currently eating I guess
Very helpful
Glad brother!
IBALLRIGHT GETTING RIPPED
Great Info!! Appreciate the Knowledge!!
Shout out to the doc for quality honest and very useful information
Just signed on. Love your material. Thanks.
Doing 15k to 20k steps a day.
Awesome
I'm doing 10k sometimes more
I think a lot of fitness programs and trainers fail to appreciate how difficult it is for people that are grossly out of shape to get back into shape. I found myself grossly obese and determined to get back into shape several years ago. Unfortunately, my weight was above the limit of most home fitness equipment, my stamina was poor and I had few options available to me. I focused on getting a proper diet and simply walking because that was all I could really do. I lost a tremendous amount of weight rapidly by correcting my diet and walking more and more as my fitness improved. Eventually, I was in sufficient shape that I could finally incorporate strength training. I like walking, as it’s healthy and reduces stress. I wish it wasn’t so quickly dismissed as a means of improving health, as for many, it’s a pathway to a healthier lifestyle. I’m 51 now and my joints can’t handle the stress of some exercises, which is also why I like walking.
Dr Diamonds idk if you will see this but if you do I just want to thank u a lot for your videos. I always wanted to lose weight specifically fat and I ALWAYS relied on HIIT solely and although I was losing weight , After I came across your vids I began doing solely LISS (I only walk now, about 15K steps a day) and I have lost more weight/fat than ever before. As u mention, walking is so underrated. Thank you for your vids Doc. Subscribed! 💯🔥🙏
Mike huge thanks I was At a plateau and figured out I just need to up my steps like you said
True Mike....awesome video❤❤❤ just love your coaching
How have you been finding it brother? What’s your experience?
Hey Mike, im just starting out but find these videos really helpful. Thank you so much for sharing :)
What I found (its a lot harder) is to use the stairs stepper/step mill. You burn a lot more calories in shorter time but it's a lot more work for most.
Thanks for the video. I enjoyed the presentation.
Thanks for info me & a few woman just started walking after work & we walk a lot at work too will be following my steps !
started doing 20k steps a day may 1st.
3-5k first thing in the AM around neighborhood.
9-10k at the gym, treadmill on a 1 or 2 hill climb at 3.7-4.0 mph including elliptical 35 minutes. Then few minutes of weights, sit-ups or planks. Finish needed steps after work or late afternoon. been ok first two days.
Brilliant and really informative. 🙏 Thank you
Thanks Dr.Mike.🙋♂️
Keep up the good Work👍.
All the Best from Germany💪
Yeah you can tell he takes his time with these videos thanks for the information
Hello, thank you so much for this. I will follow this guideline and hopefully see progress soon.👍🏻
Just got done with my 25,000 steps a day for a week challenge and your not lying. This week I’m going to down 20,000 steps. I think this will be more sustainable.
The video editing is in next level. Keep up the good work bro
This guy is a genius.. very useful video!
WALKING WORKS!!
I have walked and walked and walked for most of my adult life, and maintained a healthy body weight when averaging around 8-10 thousand.
This last month or so I've upped that to 12-20 thousand steps and lost at least 7 pounds without doing any more or less HIIT sessions or changing my diet.
Wow! In what time frame you lost 7 pounds?
@@sanjam11 I would say it was it was at least 2 weeks. I've also begun paying attention to gut health as I'd been plagued with reflux issues all my life. I believe that taking acidophilus helped me to get my stomach working better and also slashing the amount of carbs I consumed. I don't think there's any one great fix, what works for me may not work for you.
No it doesn't.
Valuable content. Good job. I appreciate
Dr. Mike Diamond your the best.
As someone who is in the 6-7% body fat range, I can say that walking as been a big part of my daily routine for burning calories.
Of course, body fat or weight reduction is all about nutrition. You can never out train a bad diet, so no matter what you do, walk, run, HIIT, weight lift, etc. If you eat bad, you will never lose weight. However, any exercise is better than no exercise, so with the right nutrition plan, you will lose weight eventually.
I don't really do any high intensity training, I mainly do heavy weight training to get muscle, but I eat very lean. My macros for bulking are 3.5k calories, for maintenance 3k calories, and for cutting 2.5k calories. This means that I am always eating 3k calories, and depending on my goals, I will either eat more for bulk, eat the same for maintenance, or eat less for cutting.
Now for the walking, I walk about 15k steps a day, or approximately 7 miles, and yes, this is DAILY. Walking 15k steps alone amounts almost 1k calories per day, meaning if I am burning 3k calories every day, 1k out of those 3k come from walking alone. If I didnt walk, I'd be burning about 2k calories only, so I would not be able to lose weight even though my nutrition is extremely lean, because even on my cutting macro I eat 2.5k calories. So with no walking at all, I would have to cut down my cutting macro from 2.5k to 1.5k calories, which is basically starving, and not very healthy.
How do I walk almost 7 miles every day? How do I get all that time? It's easy really, I do it in intervals.
My routine is the following:
At midnight, as soon as the clock its 0:00, I walk for about 25 minutes (3k steps), then go to sleep.
First thing I do when I wake up, before I take a shower and head out to work, I walk another 25 minutes, so by the time I shower and head out, I'm already 6k steps deep, almost half way.
I'm an Engineer, so I work sitting down in front of a PC all day. I drink a lot of water, so that makes me get up quite frequently from my desk to use the bathroom, that gets some steps in. Also take small breaks whenever you can to stretch, and move a bit (sitting down all day is not healthy)!
On my lunch break (usually 1hr), I'll eat in 15-20 minutes, then I walk around the building for another 20 minutes or so. When all i said and done, by the time I am done with work and head out to the gym, I am at approximately 9k steps, and it doesnt feel like I've done anything extraordinarily difficult. At the gym, after lifting weights, instead of resting at the bench sitting down, I rest by just walking back and forth until I go again, so when my training session is done, I've racked up a good 1.5k-2k steps just from walking around the machines while I rest from weight lifting.
By the time I get home, I'm already 11-12k steps in. That means just another 20ish min walk session which I usually do while something is playing on the TV and I'm done. 15k steps, over 3k calories burnt, and with the right nutrition, you're in the right path to lose weight and get shredded. This is not rocket science, but remember, a bad diet will instantly all of this off. I've gone to restaurants that have 2k-2.5k calorie plates, one of those and all of your gains are out the window. Nutrition is everything, but exercise just makes it easier, and of course, the one thing nobody really talks about, walking!
6% ? WTF
@@DiegoGonzalez-go2qy when you eat right, its incredibly easy. People think this is rocket science, it's all about nutrition. Eat right and the weight just disappears. No rocket science, no magic, no secret
@@mao3057 What is eating right ? I am 19 % BF right now. I would like to get to 15 %. I lost 3 % already in the past 4 weeks severely reducing carbs and walking 3-4 days a week at a good pace. But I don't think I could ever get at 6 % like you. If I reach 14-15% I count myself happy already :-)
you are not 6 to 7 percent year round bro.....thats not sustaiable even for elite athletes
@@mao3057 DXA scan or didn't happen. BIA analysis, caliper method gets me on 3,5% bodyfat at the end of a cut. You can easily add 5-6% to this useless methods. IF you were at 6% you would't even be able to perform your job. And sorry, you will never burn 1000 kcal's by 15k steps. 400-500 kcal's at most. My basal metabolic rate is 2221 kcal's/day if I do nothing. Not even get out the bed or eat. On a normal day without training or walking I already get to 2900 kcal's. Add a training I'm at 3400 kcal's. Walking will get me higher, but the diferrence is not that big. I tried it out just last week. Week 1 usual diet, Week 2 the same diet + 1 hour walking extra on top every day. While I lost 0,6kg in week 1 I lost 0,8kg in week 2. I calculate my weight on a 7-day-average. So i lost 0,2kg more due to walking. For 0,2kg you need to burn 1400 kcal's. 1400 kcal's / 7 days = 200 kcal's more a day. So 1 hour walking ( for me 7500 steps) burns an extra of 200 kcal's ( My current bodyweight is 107,3kg)
You are the epitome of success in career , looks , all
This has been life changing for me.Thanks so much for this
You’re videos are the best! Great info 🦾
Thank you bro! That means a lot for real
thanks for the amazing content
God bless you your beautiful video every time you sharing thank you so much my brother
Solid video brother! 👍
Thanks for the info !!
Great video!
At 13.8% bf, almost there thanks to walking and thanks to mike !
You can mail my cheque 👺 😂😂😂 jokes I’m happy brother glad the information can help
hi bud, i wanted to ask what you do besides walking cuz a normal day for me its like 8-10k steps, ive been trying to increase it to 15k ( i have rly big legs but thats it, no abs no big arms no big chest ) but i still have lost of fat around my belly and a little on my chest and legs. how do i get rid of it ...
@@yzzyye4743 start lifting weights. Try to jog as well every so often in that long walks of yours. Jog/running can make your calves lean very quick. Jump rope is a fun and quick way of achieving this too. I too started with big legs and small arms just like you, and I think its because of my genetics which I got from my dad. As for the small arms and flat chest I recommend doing body weights and lifting weights TOGETHER!
@@yzzyye4743 also if you look at basketball players none of them have big legs, because they have to be more agile and quick. The may have big quads and hamstrings but not big calves. And if so they are very lean at it. Simply because they run and jog a lot ! It's always about the lifestyle (no offense). It doesnt mean that you have a bad diet immediately but it could also be what you do on a regular basis.
@@iamLiam053022 ty for de advice buddy, ill try for the next 2 3 months and watch where i get to
Great info🔥
GREAT VIDEO!!!
Love you Dr. Mike. You’re the absolute best. Doing some traveling for work. I will be back soon
This video is making me salty, was pumping concrete near aporador awhile back and swear I saw you there as I went every day for months. Now I'm in Sao Paulo and flying out in a few days, man I miss Rio. Truly the best place in the world to be fit. Amazing mountains, beach, free gyms on the beach, pretty good food...
Love the videos bro
I share your videos with all of my weight loss clients!
Thanks for this 💪
Daaang bruh, I been walking 5k five days a week to the gym…and now knowing this ,I’m burning fat and didn’t know this is exactly what I am supposed to be doing…thanks for the info.
Great information and breakdown
Glad you liked it brother
Bless you with a like. :) 25.000 steps is huge for 1 day though, especially the average person. Teaching P.E for 5-6 lessons a day i knocked out around 20,000 steps for me along with walking my dog. I actually ended up not liking looking at my tracked step data every day, because on some days i thought the steps should be higher and then you can become slightly obsessed looking at your data every day. Finding some sport you enjoy doing, will make reaching your steps effortless.
Thanks for the insight
Excellent video 👍
When I was super fit I was eating at my maintenance and walking an enormous super long steep hill and super long bridge and two more hills twice a day and walking every where I went, I never took a car, and would only take the bus if I was going to another city that was real far away. i am not doing muscle gaining and glutte building and walking, and plan to start a long distance walking club.
Don’t underestimate the power of compound exercises. Make sure you include them in your workout routine. They’re your best tools for maximum muscle growth and weight loss. 💪💪XX
Do u think he only does cardio 😂
Insightful, thanks I am on track and didn't even know it.
I would give 1000 likes for this kind of information! Thanks 💕
Really informative! Good video :)
Glad you liked it!!!! What video next?
I’ve lost 34 lbs and 12 percent body fat by eating clean , working out and mostly walking. I don’t run, and I walk an average of 22K steps daily, so yes It works!! Of course taking everything else into account especially your caloric deficit.
walking is the best, I'm currently cutting and walk for 100 minutes and burn 1000 calories , that on top of my BMR I burn 2800-3000 calories and I consume 2300 calories so I'm in a nice deficit, walking is seriously underrated
Incorrect.
@@krane15 how so?
@@traylubsey8153 Your calorie burn estimates appear grossly overstated by a factor of 10. As I've already stated, you're not going to burn nearly enough calories just walking to make any appreciable difference in your weight. At least I've never met anyone that has.
In fact, I wouldn't even classify walking as exercise, unless you're someone over 80. If you want to get rid of fat, look to your diet.
@@krane15 It seems that this is where you’re wrong . You can’t say the calorie burn is overstated by no mark if you never took into consideration my height , my weight and the amount of muscle mass I have . Walking is a form of cardio called LISS , it takes considerably more time than other cardiovascular activities such as running or HITT but it’s less taxing and still burns the same amount of calories it just takes longer.
Maybe the calorie burn is overstated because it’s almost impossible to accurately calculate calorie expenditure but I use a fit bit charge 4 and walk at a moderate pace , I also do resistance training 5 times a week. And I’ve lost weight from it , my diet is also on point 500 less calories that my maintenance .
@@traylubsey8153 Fortunately the physics says that I can. Unless you weigh the same as an elephant.
Good stuff. Thanks.
Great video👍
Nice I’ve always knew that walking was helpful
Great content! You added a new Sub. Thank you.
I like this technique- thanks.
Good advice.
Excellent!!!
Stunning view of the beach, where is it? great video btw, keep it up bro
I can attest! For the past year, I walked on average 10 miles a week I didn't notice an y differences looks-wise until a few weeks ago when I purchased new clothes and wieighed myself-it LOOKS like I lost 20lbs even though I've only lost 10-my body transformation is amazing, I look like a stud haha. It also has done wonders for my blood sugar as well.
Were you walking outside? And what was your weight before you lost the 10 pounds?
@@sanjam11 I was walking outside, no matter if it was freezing out or warm. I went from 200lbs to 190
@@sanjam11 yes if you can, walk outside, it's far superior to sucky treadmill walking.
"Learn from the expert .You will never live long enough to learn it all for yourself"
What i like in you that you are very honest
Nice video. I am continuing my fat loss journey. I am going to start walking
Thank you. God Bless.
I started walking 10k and my ankle that I broke in 2004 just started to hurt. 😢
I hv to skip a day here and there, but I sleep so good.
I use a treadmill desk at home with a 10% incline. I have lost more weight doing this than anything else I walk for 4-6 hours a day and drink alot of water 💧
Well, if someone lowered their calorie intake as well. I also agree walking is excellent and it doesn’t need to be fast paced walking. Slower walking helps to regulate adrenal stress.
Thanks for the Motivation Bro
Greet from germany
Wow! So many guys from Germany today, where are you from ?
Amazing all your advice, it is tremendly pragmatic and usefull, I believe that increase ours step levels and nutrition it will take an enormous results, I really appreciate all these evidence
GREAT VIDEO
I work at Walmart, and average about 12k steps a day, or about 4-5 miles.
You definitely get your steps in working at Walmart.
Loved the video Doc....Greetings from Brooklyn NY👋🏽 I think I'm going to break up my walk sessions into to 30M sessions per day. I saw that you reccomended it to another poster in the comments. I also hit the like button. Keep up the good work👍🏽
Hello from Atlanta GA ❤
I started walking last week, 5days of 1.5hrs of walking in total. 30mins walk with 5mins rest in between.
I'm averaging 8.7k. steps per day and 10k steps per day in April. In my experience 10k steps and a good diet gives me consistent weight loss results between 4-7lbs per weeks.
Love you’re vedio’s and I do go for a like 2 to 3 miles but before my walk I’ll lift my weights at home and do some ab workout what you showed us.
Well done video
I used to be able to get 3 to 4 hours of walking per day but no more life's been busy & sure do miss it, wished I could be 196 pounds again & am trying this spring time
That’s nothing. I walk 24 hours each day and weigh -76 pounds.
The Chad Walker vs the Virgin Runner
Just a comment and a like for the algorithm!
Love Thomas DeLauer videos and now I've found another great video source!
Just needee such info
Thats why resistance training and jog every other day, and walk in between (rest days)