Walking for Fat Loss 

Walking is great stress relief, helps digestion after a meal, helps you sleep and means you are probably getting more vitamin D from the sun. All these things help you burn body fat and stop it being stored in the first place. Walking is amazing and we should all be doing more of it.

I think every city around the world should grow massive flower parks, and forests. Then walking will be easier, in nature.

My long walks in the woods lift the spirits. Never think about them for burning calories or losing weight.

Walk for 1 hr everyday, don’t brisk walk just walk as per normal but up the pace abit.

Walking helped me build a ton of muscle tbh, my legs look insane after I started walking 10 miles a day.

You just gave me more information in 3 minutes than the 3 months of videos I’ve been seeing lately. Thank you!

I must say, youre truely providing all the answers to this complex, multi facette topic. I've been searching for th'is for months. Thank you very much.

I love that He's emphasizing without CALORIE DEFICIT there's no result in weight loss/body fat

When your trainer explains the first law of thermodynamics to prove his point, then you know he's for real.

I lost like 6 kgs by walking 1 hour and 40 mins in just 10 days i am eating less calories, I eat around 1200 to 1700 calories everyday I am not eating sugar

Great content as always. Appreciate it! Cheers from Slovenia EU

i was lifting and doing cardio for 2 months and went from 220lb to 200lb by also eating mostly protein, cutting out bad carbs, and eating eggs every morning

Walk, walk walk it's a no-brainer

Dan John's "Easy Strength for Fat Loss" was a game changer for me.

I do a brisk 15000 steps a day split over 2 - 3 walking sessions, my last walk is after dinner. Long walks are grenades to fat, it’s the best way to get lean and shredded.

Wow y’all really put a negative spin on all of this. All you had to say was”yes that’s true. Just make sure you’re also in a calorie deficit. And it helps to build muscle”

I agree with the final comments on building muscle being a ideal. Walking short vs long is something I have really been delving into. Walking is great for burning fat and I’m going to do walking sessions on my higher carb days. I find 15 minutes to be effective enough. I do outdoor walks. One thing I think there should be a discussion on us the preconception that because people walk daily anyway, walking as training probably won’t do anything. Or how about that it is not given enough science behind why an actual structured walk into our routines does make an impact

Walk is king building muscle is just the jester

Well that was helpful 👍🏾

What would your opinion be of someone running a mile maybe a mile and a half followed by a two to three mile walk.....is that sending that cardio mixed signals to your body? Or because it's a small amount of running, do you still have the benefits of the walking?

If you only have 30 minutes to walk and want to make it of greatest advantage, do this... -Make it a brisk walk (good) -Make it a brisk walk while doing inclines, hills, stairs (better)

I think perhaps the question wasn't phrased well, and the intent probably was "Which is better, one 60 minute walk or three 20 minute walks?"

Fantastic

The law of thermodynamics has 3 rules...if u dont match all 3 you get a diff outcome...lower calories in does not mean weight loss,if u cut carbs by 500 your metabolism will simply slow down.. rule 1... NO WEIGHTLOSS TILL U LOWER INSULIN LEVELS

Hey guys, would love more clarity on your last note regarding comparing walking 30mins to just having an extra 5lbs of muscle: Based on my basic ai search: Walking for 30 minutes: Approximately 175 calories. Having an extra 5 pounds of muscle (at rest): Approximately 0.625 calories in 30 minutes. Having an extra 5 pounds of muscle and doing basic daily activities: Approximately 121.5 calories in 30 minutes.

While I agree that increasing muscle mass burns more calories at rest, you can't beat a good long walk, especially while fasted, for burning fat. I went keto and intermittent fasting a couple of months back, and now every Saturday I walk for anywhere from 35 to 50km. While fasted. Takes 8-9 hours, no stops, no food, varying terrain from hilly hikes to relatively flat urban terrain. I also work out 3-4 times a week at the gym (recently) and I'm losing fat and keeping my muscle mass. So yeah, muscle is good, but a decent hike which according to my Fitbit burns 5000-6000 calories (all fat calories thanks to the keto) helps. It's also low impact (I'm 59), enjoyable, easy, and very relaxing.

You have left out a part of human physiology where our cells recycle ADP and AMP, back to ATP. Also, not all foods are digested and absorbed equally. Lastly, skeletal muscle can store on average 50 gm of glycogen and the liver about 500 gm (well fed state). There is no such thing as “burning calories”, instead we utilize ATP for metabolic activities and recycle ATP, and replenish ATP when substrates get low. All food types can enter the citric acid cycle as acetyl-CoA to produce ATP. Hope this helps elucidate this discussion.

Didn't calorie counting start in the US in the 1970s, about the same time as the obesity epidemic?

Does this ring true for drinking alcohol (meaning calorie deficit is still what matters). I've seen videos saying don't drink alcohol b/c it turns off fat burning to clear the body of the alcohol but my thought is that even if it pauses, it still has to pull bodyfat if you are in a deficit, no? If not, what is happening.

The law of thermodynamics is only achieved in a closed system

Walking makes me hungry 😂

I put so much fat on in a quick time on Keto...a low carb diet works best for me personally

The point of keto is hormonal changes to allow fat adaptation. If 2 people have the same caloric deficit but different hormonal makeups due to macro differences, different insulin sensitivies and different meal timings, one person will burn fat while the other with lower his bmr instead, increasing hunger as a response. This is literally all it is about. Its usually no issue for bodybuilders but for post menopausal prediabetics it is

Unfortunately fat burning via extra muscle is also overrated. I think you get extra 8 calories per kg of muscle vs fat. So if you weigh the same but replace 5 pounds of fat with muscle, you burn extra 18 calories per day. That's like 52 grams of cooked broccoli.

It is possible, theoretically, to be in a calorie surplus on keto. But you have to work at it. You have to make yourself uncomfortably full, often. Whereas, with a too-high balance of carbs, you can be in a calorie surplus and still feel hungry 6 hours a day. Keto works because your intake is controlled by a lack of craving, instead of spreadsheets and self hatred. Of course, that craving control can also be achieved by eating a mountain of food with low calorie density and pounds of fiber... but broccoli is keto-friendly too, so why not both?

Walk a untrained pitbull for 30 minutes and burn more calories

Yeah these guys know what they're talking about look how great shape they're in. You have to do cardio and resistance training and at the right times.

Its not all wash though. You increase insulin sensitivity by burning through glycogen. To do that you must fast for a time. There benefits in that even if you do eat a little surplus. Great points though

I am SOOO sick of the keto kraze. Slapping keto on a label doesn't make it healthy. You can be an unhealthy vegan who eats french fries and drinks coke. Stay in a calorie surplus, eat a nutrient rich whole foods diet, and exercise regularly. Stay hydrated and get good sleep to. That's all you need.

I really just want to know if I have a calorie deficit, if I walk 12.5 miles a day every day, will I lose belly fat or only a very small amount

What about cardio after a night of drinking? I heard it's useless and that it's better to lift since our livers will prioritize processing the liquor so there will be no fat burning whereas with lifting at least we can develop strength.

Simple really...

What about the calories that you take in that signal your insulin levels to rise ..

Always selling the muscle theory, but walking is a lot healthier than the exercises to build those muscles and you will never need a trainer or supplements to just keep walking.

What do I do if I’m so hungry even after eating unless I eat at maintenance. If I eat under I can’t handle it. This is new for me. And I’m just tryna lose 15 vanity pounds. I do walk 50 mins

Thank you for your content! I am trying to lose some fat. Do I need to have low glycogen stores to achieve that or can I simply be in a caloric deficit? I think the answer is the latter, but I’m having difficulty connecting the dots. Being in a calorie deficit with some glycogen…will my body burn the fat regardless of my glycogen stores?

I have a heart condition so I cannot lift or do HIT so walking is fantastic for me. I also casually ride my bike. It seems I haven’t lost weight but I have lost inches. I was fasting and lost nearly 30 pounds but I’m going to take 2 weeks off of it and count calories.

Just a thought on the last point, does walking long distances build muscle in your legs and possibly back? Would this not help with fat burning? I've been doing 20k+ walking a day for the last week and my legs feel a lot stronger and leaner.

The question was if you burn more fat doing a 1 hour walk or doing 3 20 min walks.

What if I walked all day for 5-10 miles while fasted only after drinking Kratom. Let’s say I fast the whole day while I’m walking but then I get home and break fast by eating a 2500 calorie chipotle burrito was the fat burned from walking fasted pointless and just added back from burrito?

18 mile walk today my feet are done

The guys are scientists

Your missing the Insulin dump that occurs when our bodies eat carbs and sugars. This triggers or bodies into storage mode. People need to be informed as to how our hormones work as well. That knowledge helped me drop 80lbs in one year with just walking

Obesity is not just about energy balance....some peoples bodies will store excess fat regardless of low or high calorie consumption.

I actually think their answer might be missing the point of the question a bit. It’s obvious that you need to be in a caloric deficit to lose any kind of weight. To me, the question is asking if a person who’s in a caloric deficit and also walking as the main form of cardio is wasting their time walking any less than at least 30+ minutes because then they’re not really cutting into their fat stores. And it seems like given the first 30 seconds of the video, the answer is yes, maybe?

NEAT

Thank you for cutting through all the BS that’s out there!

What about walking while fasted?

Yep # calorie deficit = fat loss

Building 1 pound of muscle is like 6 extra calories per day burned so gaining 5 pounds is 30 calories a walk burns way more than this

I walk at this nice park in my city, I can’t walk on treadmills or tracks I have be to looking at something like nature

Nice

I walk 30k steps a day go to gym 5/6 days aweek eat super clean below maintenance at 14% bf will this get me to 10% which is my goal i been stuck at 180lbs 14 % bf for about 3 weeks

100k subscribers wootwoot

Walking is awesome. Calorie deficit is needed to lose fat, but it is not as simple as that. These guys are smart, but they don't know how to lose weight. Most of what they say comes from the perspective of an already fit person. They don't understand the dynamics of what it feels like to have all that extra weight (bless their little hearts, they try). Calorie restriction alone is a plan for failure. Keto/carnivore in a Calorie restriction is much more effective and much more sustainable than Calorie restriction alon because you don't feel famished, and you will lose weight faster than Calorie restriction alone. Mix in walking, which is also sustainable for someone starting out heavy. After you start feeling great, add resistance training. That's how to lose fat. Get a gym membership and count calories... quit after 2 weeks because your body isn't made for that (yet) and stay fat.

A longer walk is also going to give you a bigger appetite. Just bear that in mind.... 🐻

What about the people doing the carnivore diet….they claim to eat 3000 a day or more and lose weight.

Hi guys I work 4 on 4 off shifts the 4 days I work i walk between 15 to 20 mile per shift including heavy lifting, the 4 days I'm off work I go to the gym but I can get above 190 pound I know I'm walking to much at work, is there enything in can do to build more muscle

I used to believe it was about calories in and calories out but metabolism is the regulator and it is controlled by hormones. Btw my wife and I walked 17 miles today…with no calories.

I wish there were more interesting places for me to walk. My neighborhood is boring

I walk about 5 miles a day and stand up and squat constant using hands for 8 hours at work. Currently go to the gym 6 days a week mosly resistence training since i walk at work also at a deficit but in sure um not seeing mant numbers drop because i weight train?

Gaining weight or losing weight is about you got extra calories or less than your body uses. But gaining weight or losing is complicated thing. If your protein intake is low your muscles will shrink and if you are under calorie then you lose muscle and fat which will make you minauture version of yourself like your look will be similiar. For example you will have smaller biceps and around that bicep have lesser fat but muscle shapes body. So at the end your body shape foundation (muscles) will be worse but you will have less fat but at overall it wont be good like fat to fat skinny. Best thing is building muscle or keep muscles while burning fat. In order to do that your main goal will be taking same protein as usual but lower fat and carbs. If you are not exercise then your body will use less protein and most of the protein will be stored as fat. It is same for carb your body will use it as energy fuel then store rest as fat. Ao your body store extra carb, protein and fat as fat which makes all same for overtaking. Best thing is take less than usual but keep protein and exercise so your body use extra protein while burning fat.

Funny how the law of thermodynamics is always quoted but the EFFECT macronutrients have on the body and the STATE of the individual biochemistry (insulin resistant and obese Vs lean with high sensitivity, age, hormonal profile) is seldom taken into account. What the macronutrients DO to you body and HOW your body reacts to them is as important or maybe (within the context of fat loss) MORE important?! You cannot tell me 2500 calories of muffins will have the same effect as 2500 calories of chicken breast, so why are they both considered equal so far as thermodynamic applied to nutrition?

Well if you have a machine that is not in a good shape you will burn less efficiently. Take a look at any cars out there. So yes and know. Not every calorie is a good fuel to burn etc

This dude thinks buliding 5 ibs of muscle is easy, it depends if you're a beginner lifter or you have some experience. Adding 5 pounds of muscles takes a lot of time and dedication, so it is better to introduce walking + being in a calorie deficit, and lifting weight.

Bro said don’t walk just lift.

Things/people/objects/calories that can be numbered is FEWER NOT LESS Volume (fewer cars/less traffic) if anything is ALWAYS less Otherwise 👍🏽✔️✔️

Dude got same face in every Clip art

Um. Your body doesn't actually _want_ to use glycogen. It needs it for emergencies. Not having it could mean death. Dipping into it a bit here and there isn't too bad. But if you're burning calories slowly, your body would rather pull that from fat, as long as it's at a rate that's not too fast to keep up with.

Watched another video of you guys saying eat more to lose weight, what’s going on here?

How bout we walk in fast state

Calories in calories out I don't think works. Surely you would need to mend your hormones before you can loose fat

yes and no

I'm 185 pounds and I walk 6 miles a day. Most weeks I lose 1 pound a week depending on if I eat ice cream that week lol.

💀 Conni ChiWa... Their name is Japanese for hello. Conni ChiWa vs kon'nichiwa

That’s why Keto requires intermittent fasting.

A lot of words, beautiful words might I add, and you still didn’t answer the question!!!

If you ate 1200 calories a day and burnt 2400 calories a day lets say for 3 years, wouldn't you just disappear?

Please just break it down for me I'm a 5'9" female how many calories do I need to eat a day? I'm doing IF too but just give me a number lol

Matter cannot be created or destroyed, only converted from one form to another. Calories in - calories out = weight loss OR weight gain. The power is all in your hands and up to you.

If it’s so easy to lose weight and the human body is no more complex than the internal combustion engine, then why are the three men giving advice fat?

question from "connie chiwa". Kanichiwa . . ha ha

Good information but when you don’t walk or eat healthy people that don’t diet correctly or walk shout not talk shout out it’s easy you just eat less and exercise more..??? Like a gerbil wheel forever? Yeah that’s the plan. No , you can have a steady straight of working out and eating even adding extra to build yourself up and maintaining a healthy weight

Common sense

I would have to say wrong. If yout kept calories the same went on a 4 hour slow walk down a trail vs lifting weights both daily walking results would destroy muscle gain results in weight loss

I'd actually recommend sprinkling in "walking snacks" all through out the day. This keeps you way more generally active. Also if a person doesn't move that much, it'll be easier for them to do 20-30 min walks every few hrs than walking 5-8 miles in one shot.

Lol. Building 5 lbs of muscle will burn more calories than 30 minute walks... 😂. Building 5 lbs of muscle will also take about a year if you're lucky and have your training and nutrition optimal. Of you need to lose fat you can Start walking right now.

Connie Chiwa = Konnichiwa lol

Building muscle, resistance training, is poor for fat loss. You barely burn calories resistance training.

Omg wow soooooo mmmm😊