6 Reasons Why Walking is Your Secret Weapon for Fat Loss

Do you want to know how I really lost 80 pounds in just 2 years?

(Hint: It’s not my training program.)

I’m going to explain why the most important exercise you should do is walking.

99% of people think that those who look fit and athletic have lucky genetics, do a ton of physical training, eat a perfectly clean diet at all times, and so on.

This kind of close-minded thinking blinds most folks to the possibility that there may be something else going on here.

When I realized that walking could be my sustainable path to fat loss, I ...

• Bought an Apple watch.

• Set my daily steps target to 15,000.

• Got to f*****g work.

• Stayed consistent.

• Stayed patient.

The fat began to melt. Of course, I got my eating behaviors corrected as well, but the walking did wonders. And it is still my primary fat loss tool all these years later.

Why?

Because it just works, period. In fact, today I hit 15,061 steps - that's pretty normal. Walking is a huge reason why I can easily maintain 12% body fat.

Walking Transformation: March 2020 →  March 2022

260 LBS → 180 LBS

That’s 80 pounds of fat melted away.

Walking was my weapon of choice.

All of my fat loss occurred before I even got into running.

Now, let's dive in on the 6 reasons why you should be walking to lose fat.

#1 Our Ancestors Were Fit Because They Walked...

A Lot.

Check out the correlation between obesity rates and walking over the course of human history.

We've distanced ourselves from our natural environment, and severely disrupted our health over the last 100 years.

People walk less than ever. Not good.

Not much more to say here.

#2 Calorie Burn Without the Burn Out

Walking burns an average of 45 calories per 1,000 steps or 0.5 miles.

The beauty is in its sustainability; you can easily rack up steps throughout the day without feeling worn out, making it easier to maintain a calorie deficit over time.

Walking is a low-intensity exercise that can be performed for longer periods, making it easier to achieve a calorie deficit.

#3 Full-Body Engagement: It's Not Just About the Legs

Walking isn't just leg work—it's a full-body affair.

Each step activates around 200 muscles, giving you a low-impact, full-body workout.

Legs & Glutes

Your quads, hamstrings, and glutes aren't just moving; they're toning and strengthening with each step.

Core Activation

Your core muscles keep you upright and improve your posture, making every walk a stealthy core workout.

Upper Body

Your arms and shoulders are also in on the action, helping with balance and momentum.

Low-Impact Benefits

All this comes without the joint strain of high-impact exercises, making walking ideal for all ages and fitness levels.

#4 Enhanced Metabolism: Become a 24/7 Fat-Burning Machine

Walking isn't just about the calories you burn during the activity.

Consistent walking optimizes your body's metabolic rate to work in your favor.

Resting Metabolic Rate (RMR)

Consistent walking increases your RMR—the calories your body burns at rest. That means you're expending more energy even when you're not active.

Muscle Gain

Walking engages multiple muscle groups, helping you build lean muscle. More muscle elevates your RMR, making your body a more efficient calorie-burning machine.

Hormonal Benefits

Regular walking helps regulate key hormones like insulin, enabling your body to use stored fat more effectively as an energy source.

#5 Stress Reduction & Fat Oxidation

Walking serves a dual purpose, it's your go-to for stress relief and an effective fat-burner.

Here's how it works:

Stress Hormones & Weight Gain

When you're stressed, your body releases hormones like cortisol, which can promote fat storage, especially around the abdominal area. High stress levels can also lead to emotional eating, contributing to weight gain.

Walk Off the Stress

A walk, even a short one, triggers the release of endorphins—your body's natural mood lifters. By reducing cortisol levels, you're indirectly reducing the body's tendency to store fat.

Fat as Primary Fuel

Walking is a low-intensity exercise, meaning your body predominantly uses fat as an energy source. While the calorie burn might be lower than in high-intensity workouts, the proportion of fat burned from walking is higher.

The Winning Formula

By walking regularly, you're achieving two critical things for fat loss: lowering stress hormones and increasing fat oxidation. This dual benefit turns walking into a potent, yet underutilized, tool for fat loss.

#6 Time-Efficient & Flexible

In today's fast-paced world, finding time for fitness can be a challenge.

Walking solves this problem with its unparalleled flexibility and time efficiency.

Here's why it's the perfect fit for busy professionals:

Quick Workouts, Big Benefits

You don't need an hour at the gym to make progress. A brisk 10-20 minute walk can yield significant benefits, from calorie burning to improved mental clarity.

Lunch Break Recharge

A midday walk isn't just good for your body; it's a mental recharge. Step away from your desk, get some fresh air, and return more focused and productive.

Multitasking at its Best

Have a conference call? Instead of sitting, why not walk and talk? It's a simple way to add more steps to your day without sacrificing work time.

Wind-Down Walks

After a busy day, a short post-dinner walk is an excellent way to transition from work mode to relaxation, aiding digestion and improving sleep quality.

I challenge you to walk 15,000 steps a day for the next 30 days.

No excuses.

• 30 days in a row

• 450,000 steps total.

• 20,250 calories total.

• 5.79 LBS of fat loss total

(If eating at BMR before subtracting calories burned from walking.)

Steal my formula for fat loss.

I guarantee YOU WILL LOSE FAT.

Walking is simple and sustainable.

Walking is the #1 Secret Weapon for Fat Loss in anyone’s arsenal.

Note: The above calculations assume that you are eating at your base metabolic rate in calories (e.g., you burn 2,000 calories a day at rest and consume 2,000 calories). The graphics serve as a handy guide for busy professionals (or anyone) looking to integrate walking into their fitness strategy effectively.

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