Think walking doesn't help fat loss that much?
Read this thread to see just what a difference walking can make! π
Read this thread to see just what a difference walking can make! π
Hopefully you understand that to lose fat, you need to be in a calorie deficit.
Calories in/out works.
There are lots of things to caveat but that's a discussion for another thread.
Eating fewer calories, and moving more will help you to lose fat.
Calories in/out works.
There are lots of things to caveat but that's a discussion for another thread.
Eating fewer calories, and moving more will help you to lose fat.
This should absolutely be driven by your diet.
It's much easier to not eat 500 extra calories than it is to burn off an extra 500 calories.
Now... with that said, it can still be difficult to see the kind of results people want....
It's much easier to not eat 500 extra calories than it is to burn off an extra 500 calories.
Now... with that said, it can still be difficult to see the kind of results people want....
Let's say you're trying your best with all this and you're only seeing slow progress.
You weigh 200lbs, but you want to weigh 180.
In the last 2 months you've lost 2 lbs, 1 lb in each month.
You weigh 200lbs, but you want to weigh 180.
In the last 2 months you've lost 2 lbs, 1 lb in each month.
At this rate, it's going to take you nearly 2 years to achieve your goal...
....If you even get there at all. If your loss is this slow, you are eating close to your maintenance
....If you even get there at all. If your loss is this slow, you are eating close to your maintenance
If you don't move that much outside your workouts, this could be a huge area of opportunity.
With lockdowns and working from home, daily step counts are at an all time low.
It's not uncommon for people to average as little as 3,000 steps a day.
Let's look at some examples:
With lockdowns and working from home, daily step counts are at an all time low.
It's not uncommon for people to average as little as 3,000 steps a day.
Let's look at some examples:
200 lb, 6'0 person:
3,000 steps: 157 kcals
5,000 steps: 262 kcals
10,000 steps: 523 kcals
20,000 steps: 1,047 kcals
3,000 steps: 157 kcals
5,000 steps: 262 kcals
10,000 steps: 523 kcals
20,000 steps: 1,047 kcals
If this person was losing fat (albeit at a slow rate) on 3,000 steps per day, upping their average to 10,000 steps a day would have the following impact:
10,980 extra calories burned over 30 days - an extra 3.13 lbs of fat lost.
10,980 extra calories burned over 30 days - an extra 3.13 lbs of fat lost.
(That's because each 3,500 calories burned in a deficit = 1 more lb lost)
So 1 lb per month becomes 4 lbs per month.
2 years to reach a goal becomes 5 months.
So 1 lb per month becomes 4 lbs per month.
2 years to reach a goal becomes 5 months.
You can easily hit 10,000 steps per day on weekdays.
On weekends you can hit 20,000 with a bit of effort.
On weekends you can hit 20,000 with a bit of effort.
Imagine what you could achieve if you made 10k the new norm on weekdays, and 20k on weekends.
That's an average of 12,857 per day across the week.
Or 4.4 lbs of EXTRA fat loss if applied to our previous 3k steps per day example , previously losing 1 lb per month.
That's an average of 12,857 per day across the week.
Or 4.4 lbs of EXTRA fat loss if applied to our previous 3k steps per day example , previously losing 1 lb per month.
@threadreaderapp unroll
I've got several resources that will help you to lose fat or build muscle, including a free video course, free fat loss ebook, free workouts, high protein recipe book and more.
Check them out here π
nothingbarredfitness.com/start-your-jouβ¦
Check them out here π
nothingbarredfitness.com/start-your-jouβ¦
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