Walk 8,000 Steps Each Day for Fat Loss: Shed Stubborn Fat

Walking 8,000 steps per day can help burn body fat, new studies find.

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-----------------------------------------Show Notes--------------------------------------

0:00 Intro
1:10 Move throughout the day.
2:05 Exercise inactivity is the 4th leading cause of death.
3:30 If you are sedentary, an acute round of exercise does not increase fat oxidation.
4:30 Triglycerides were lower by 27% in the high step count group.
9:20 Blood lactate is reduced by 11% in the high step count group.
10:00 Fat oxidation increases with the higher step count.
11:10 Optimal step count is 8600/day or more.
12:00 Atherosclerosis is impacted by chronic inactivity.
12:45 Brain health is impacted by chronic inactivity.
13:00 Intermittent exercise does not mitigate chronic inactivity.

[ryandeffley]

One thing to remember as well is that you can break the steps up over the course of the day. It doesnt have to be in one shot.

Let's say you hit 4K steps in a 30 min walk. If you hit 3-4 of those per day when you have time, that's 12-16K steps and it adds up. But if you tell someone, go do a 6-8 mile walk, they may find it daunting.

Another way to add steps is to pace between sets of lifting at the gym. When I'm resting 2-3 min between sets, I walk back and forth to stay dialed in. After 60-75 min of lifting, this adds thousands of steps onto my total.

[superstarichiban]

I was 375lbs and miserable. Working night shift, walking 2 miles at work did nothing to me. So I started walking 3 miles when I first woke up in addition to my work walking. It eventually became jogging 4, then 5 miles a day and eating a nearly no carb carnivore diet - I lost 175lbs in 11 months. Exercise is the key.

[ReoL_]

18 months of a minimum 12k daily step count, zero days off, and I've completely reshaped my body, leaned out, have a four pack trending towards a six pack. The mental benefits are remarkable too, no brain fog, no fatigue, almost unlimited energy. We're built to walk.

[michaeltaylor]

age 62 I have walked 20, 000 steps everyday of my life as I have never!!!! had a driver's licence. I have the cardio health of a young athlete.

[RenySouthCarolina]

Love walking. I always hit a minimum of 15K steps a day. The mental health benefits are priceless!

[Randaddy]

I'm a plastic manufacturing plant floor supervisor. I walk almost 6 miles every day. I also lift after work. Turned 40 this year, still shredded. Still got a 6 pack that's clean. Stay active people.

[vickyonishi]

Yes! I moved from a very walkable neighborhood to a non-walkable one and without changing my workouts or diet, I gained 10 pounds in one winter. This makes so much sense. Thank you.

[Guitar.Gemini]

Walking is based. Just 15 minutes of brisk walking after a meal works wonders. Don’t be afraid to start slow. It’s very uncomfortable and discouraging to try and force yourself to do an hour of walking if you’re used to being sedentary. Habits build over time, so start small and just increase in increments. You’ll be absolutely astonished how far you can really go with your own health and fitness if you stay disciplined.

[jcSealy]

One month of walking 3 miles per day and I see my body reshaping and my strength in increasing.

[theEquYnoX]

It's not fat shaming. It is fit affirming.
<<<Edit. My replies are not being posted. Monitors. Is there a reason for this?>>>
I do have to correct myself with the original post. I failed to say that the "solution". To fat shame a person, To belittle and cause harm is never a good thing (or for any reason really). However, affirming someone's fitness lifestyle with care and understanding is a way to help a person along this path.
That is from someone who used to have an unhealthy lifestyle, I cherished the times when people gave me affirmations during my journey (i.e. “Hey, you are looking good. Your hard work is paying off. Keep it up.”). I needed those to keep on track and break plateaus. So now that I am in a better place, I want to give by fit affirming those that need it as well.
To end this, yes, I am doing better, always keep free, do not judge a book by its cover, and question everything.

[katyasehryn]

I love how you say exercise snacks! I love the idea of spoiling my body with health and not having the connotation of work attached to the movement.

[bethmarsh]

Walking 10, 000+ steps 5x week has had a bigger impact on my body composition than when I was doing CrossFit workouts 3-4 days/week. The walking regimen was necessary due to some health issues and I never expected it to have such an impact on helping with fat loss. It’s pretty unbelievable actually. I’m going to continue with the walking and slowly add some resistance training but no intention of ever going back to the high intensity, super heavy lifting. My body clearly likes this exercise type much better. I also eat high protein, high fat and very low carb which keeps my energy levels stable.

[fatiq]

No kidding….I’ve been walking anywhere between 10k to 15k steps a day for the past 2.5 years, and I have no belly fat, flat stomach, curves are in the right places…I’m not even lean or thin, I’m 137-138 pounds and 5’4 and a half, but it changed the shape of my figure and my posture is significantly better. My mental health is better than it’s ever been in over a decade (I actually started doing it due to a study I read that walking 12k steps a day has mood boosting, depression-banishing effects). I also have more energy than most people I meet in their 20s (I’m 39), almost never get body aches and pains, and I don’t gain as much holiday weigh (plus it comes off quicker). I highly, highly recommend it!

[rchhtt]

Walking has always been my favorite exercise. An hour or more of walking in the morning, yoga in the evening, and a low carb diet make me feel amazing.

[LatimusChadimus]

I bet* our ancestors would laugh at us because they probably did 20, 000 steps on a very very easy day and some folks struggle to even hit 5, 000

[ethxo]

Installed my walking pad and standing desk this week. It’s made a huge difference in helping me reach my 10k steps a day 😊

[thekrutchinator]

Wake up, bulletproof coffee ( Cacao, Macca root powder, Turmeric, Cinnamon, Himalayan Salt, Black Pepper, a pinch or 2 of Cayenne pepper and 1 teaspoon of Coffee with 6 drops of stevia) then I'm out the door for a brisk 8-10 km walk which gives me 10 - 15000 steps! 70 year sold and going strong. That's my only exercise!

[highpriestess]

When I was in my 20s I was too cheap to buy a bus pass so I'd walk to work every day. I worked at a movie theater where I'd clean theaters all day (walking back and forth, up and down stairs), and then I'd walk home. I was SO fit even though I ate the garbage food at the movie theater. The only exercise I did was yogalates once a week and I always thought THAT was the reason I was fit.

This was years ago, before smart phones or fitbits, so I never knew how many steps I did... but the walk to work alone was 5km... so that's 10km to walk there and back (took me 40 mins each way), plus all the walking during a 6hour shift. No wonder I started gaining weight when I finally got an office job (and why my weekly yogalates was no longer working)!!

[cherylberkey]

I broke my hip 1.5 years ago, had 2 replacements and have been sedentary since. I live with constant pain and have developed other medical issues with my heart. I've gained 30lbs in my middle. I have no motivation. I've gotten lazy. PS; I'm a former marathoner with my last marathon at age 52 and have been a runner since I was a teen. I'm now 74 and was active up to the fracture. I've lost it all. I want this talk to motivate me, please, Lord.

[stevec]

I walk 5k steps before breakfast. 5k at work and 5k after dinner.