Walking if you can believe it is an unbelievably powerful tool when it comes to up-regulating your fat-burning metabolism like if we’re strictly talking about fat loss it’s infinitely better than running yep you heard that right. I’ve seen a lot of people make that actually prevents you from losing weight or may even start gaining weight
So today I’m gonna share with you 3 of those biggest mistakes so you can actually use walking as a tool to achieve your weight loss goals.
It really struck a chord with a lot of people into why they’re not losing weight even though they’ve put in countless hours on the treadmill or they’ve burned X amount of calories from going to their spin class every day. A lot of you guys were extremely inspired to start walking more and it’s really something that I recommend to all my students because the entry-level is so low you don’t even need like actual running shoes you just need to start moving and that’s actually one of the biggest benefits of walking is that it just promotes movement throughout the day.
But that’s actually where mistake number one comes in you’re not walking enough the average North American gets about four thousand seven hundred seventy four steps per day whichi think is actually pretty generous I think it’s below that the problem iseven with that number that’s not nearly enough to move the needle it’s just not because two out of three American adults is classified in either the overweightor obese category so the average American adult who gets these fourthousand seven hundred seventy four steps every day is either overweight orobese that’s not good which means that you need to get at least double that number every day and that is where the 10,000 step milestone comes in and thisis where having a fitness tracker like a fitbit becomes super handy when it comes to being able to keep track of how manysteps you’ve taken like when you actually get one of these and you justput it on without changing any of your habits you’re gonna be shocked howlittle steps you actually take throughout the day but hey step number one is awareness and that is why you just want to start with walking ifyou’re a complete beginner and getting to that 10,000 step mark brings aboatload of benefits to your body because it simply forces you to movethroughout the day because your number one job is to avoid prolonged periodswhere you’re completely sedentary there’s even studies out there that sitting is almost as bad as smoking now.
I don’t really know the accuracy of that comparison but if there’s even any hint of truth to that then you maybe want toavoid sitting for long periods of time for me personally I’ve just noticed thatmy posture wasn’t as good when I was sitting for long periods of time so Istarted working on a stand-up desk nowadays I don’t even notice thedifference and it also puts me in prime walking position like outside of acrappy diet lack of sleep and chronic stress nothing promotes weight gain morethan being a couch potato and one of the best ways to up regulate yourfat-burning metabolism is by simply walking because again it forces you tomove your body but you need to reach a certain threshold and that’s where the 10,000 step mark comes in now 10,000 steps roughly equates to about an hour and 40 minutes of walking and you can divvy that up throughout the day if you work at an office for example and this always blows my mind how many smoke breaks smokers get and it’s perfectly acceptable so you can use that exact same leverage and go for a 5 or 10-minute walk every time they go for a smoke break another way for you to get some exercise in is purposely parking further away when you’re going grocery shopping or when you’re going to the mall that’s usually where the open spots are anyway you can go for a walk during your lunch break and this works extremely well if you’re intermidient fasting because you can just go for a walk instead of eating to boost yourfat-burning mechanism even more if you have a dog take your dog out for multiple walks throughout the day and they always say that if your dog is fat you’re not getting enough exercise the second mistake is that instead ofwalking you’re power-walking slash jogging and there is a world of difference interms of exercise physiology between actually walking versus power walking orjogging the former so walking actually helps you burn fat while the latter isgoing to burn mostly glucose which is then going to triggeryour sugar cravings afterwards and you can only fight those temptations for solong now.
I work out of coffee shops and I see this all the time and it blows mymind every single time I see it I see runners come in or people coming fromtheir group fitness class and they order like a skinny vanilla latte with fivepumps of sugar-free vanilla and an energy bar which is basically justgranola swimming in sugar like you just erased all the good all the benefits thatyou got from your workout and now you also have elevated insulin levels whichputs you in fat storage mode walking instead almost guarantees that you stayin the aerobic zone so that’s below your maximum aerobic heart rate again that’s where you’re burning fatty acids for energy it’s the so called fat-burning zone while power walking or jogging is a little bit harder it’s a little bit more intense so you’re gonna start increasing your cortisol levels which is yourstress hormone because you’re putting stress in your body and that’s actually gonna start working against your weight loss goals especially if you start doing this chronically like every day you’re also gonna increase your heart rate above your maximum aerobic heart rate and you’re gonna start burning an increasing amount of glucose instead of fat to fuel your fast pace you don’t want that we want to burn fat instead so you want to stay below your maximum aerobic heart rate and you can easily figure that out by taking 180 minus yourage so if you’re 40, 180 minus 40 gives you a hundred 40 beats per minute and you want to stay below that when you’re walking now I don’t really recommend awhole lot of things in terms of supplements especially like protein powders for example because you don’t need to eat as much protein as you think and I definitely want you to eat your protein instead of drinking it but if you have a couple of bucks lying around I highly recommend that you get a fitness tracker with a heart rate monitor because it just makes your life so much easier because it can keep track of your steps and your heart rate youcan even set it to notify you to move every hour or whatever and if you use itevery day and I want you to walk and move every day it’s absolutely worth itnotice how I didn’t mention calories burned during your exercise listenunless you’re a professional athlete that’s basically irrelevant like ifyou’ve ever seen Michael Phelps legendary diet when he’s training it’sinsane but he’s also a multiple gold medalwinning Olympic swimmer so he’s basically not human that concept doesnot apply to us mere mortals but that’s why people get caught up and start powerwalking or jogging because they want to burn more calories that doesn’t reallymean a whole lot because that’s just gonna trigger acompensatory appetite response again because you’re burning mostly glucosewhich triggers sugar cravings and you can only fight your physiology for solong long story short as you burn more calories you also eat more calories and if you don’t eat the right type of calories you’re gonna start gainingweight instead of losing it keep that in mind so for this specific scenarioharder in terms of intensity isn’t always betterinstead more in terms of exceeding 10,000 steps every day is better andit’s really hard to overdo this remember this is how we evolved as human beingsour Paleolithic ancestors regularly walked for five miles every day and they wereall naturally lean and strong mistake number three you’re not pairingwalking with the proper diet again walking is a great first step for a lotof people especially if you’re someone who’s been living a pretty sedentarylifestyle for a long time so again walking is a great first step but it’sjust that it’s the first step which means that there are other steps sowalking and introducing movements throughout the day falls into the supportive lifestyle choices category in terms of weight loss which only contributes to about 20% of your results if you really want to get results you need to focus on your diet because 80% of your body composition is determined by what you eat and you can take baby steps on this as well and you can just start by taking the biggest offenders in your diet which are grains and this also includes brown rice and whole wheat bread as well as sugar and toxic vegetable and seed oils like canola oil sunflower oil soybean oil and saf flower oil yeah all those things belong in the garbage instead I want you to revolve your diet around plants and animals I want you to focus on eating single ingredient mostly unprocessed nutrient-dense foodsstop eating six or seven meals every day and just focus on eating two or threebigger meals and eat it to satiety bonus points if you can shorten your eatingwindow and start getting into intermittent fasting which I talkabout a lot on my channel to again boost that fat-burning mechanism and schedulecheat meals every week so you don’t ever feel deprived yep that’s right.
I’m thatdude who believes in cheat meals so you can have it just not all the time because I believe in delayed gratification and being able to enjoyyour favorite treat every once in a while otherwise what’s the point of allthis so if you pair walking with everything that I just mentioned I guarantee you you’re gonna lose weight and if you want a proven plan on how toput this all together then keep watching the next question then becomes how areyou actually supposed to eat if you want to lose weight because here’s the thing 80% of your body composition is determined by your dietyou can’t just freestyle this part do you have a proven plan that you can followto help you with that I want to give you a free copy of my lean body blueprint this is how I melted all the fat around my stomach without depriving myself of my favorite foods or wasting hours at the gym it’s a simple four-step process specifically designed for busy professionals and it’s the exact same blueprint that I teach to all my private coaching clients and they’ve all gone to see some amazing results.