5 Reasons Why Walking Is King for Fat Loss (Burn Fat Faster & How to Do it Correctly) | Mind Pump

[@georgeacosta7776]

I've used daily walks to help me lose 192 pounds in 23 months. I try to get 10k steps a day. I just added a 20-pound vest to my daily walks. I also do 5 days of strength training and prioritize protein. I was 480 lbs and currently am 288 lbs. I've learned so much from this podcast and learned about Layne Norton, Gabrielle Lyon, and Dr. TYNA.

[@jeffilli1663]

Good sh!t bro!

[@Burton3375]

Hell yeah!!! Awesome work!

[@funkspinna]

Bravo!

[@Angel283]

WONDERFUL!!!!! Keep the mot excellent work!!!!

[@TGoodie1717]

Well done! Keep that same lifestyle brother!

[@tiffaniegrier4628]

I just had a baby mid June (note: I’m 41 & had a c-section) & I’ve been cleared for exercise so I’ve been walking outdoors and doing lighter weights just twice a week. Walking has helped my mental health as well as a new mom. Sunshine is so healing.

[@HippityHopity]

Congratulations! Yes, walking and finding time for yourself to relax and de-stress is so important. I hope you’ve got help for sleep, another key component to recovery.

[@angelsaravia1004]

🙌🏽☀️

[@AnnaSmith-b9p]

The fact that nobody talks about the book Woman’s weight loss secrets: the unspoken truth, speaks volumes about how people are stuck in a trance

[@jeffilli1663]

walk on every break at work and right after lunch. The 15min allows for just under a mile. It has helped me stay lean for sure. I pray the Rosary during the walks as well. Double bonus.

[@Copolia]

Walking and praying the Rosary are the perfect daily combination with me too 🤗🤗

[@NanoverseProductions]

Amen. The rosary is the perfect workout for the soul!

[@GerardoHernandezF87M2]

I’ve been preaching walking as a form of exercise for the last 15 years

[@anisejreige5724]

I’m 22 and enjoy running. BUT… for most people I agree- walking is the most practical form of cardio… During Covid, my dad lost 30-40 pounds just by walking… and like Adam said, he would take phone calls, answer emails, and do work-related thing from his phone WHILE WALKING. He would walk once or twice a day, totaling around 20 miles per week and ramping it up from there. I love your guys content especially for training the general population. Rock on

[@sunshinegirl02]

im a 37 year old women overweight that works a corporate desk job I started 5 weeks ago walking 3.5 miles every morning after my 30 mins strenght workout and hit other small walks throughout the day everyday i hit minimum 12k steps i do nothing else and am at calorie deficit diet high in protein my energy is through the roof cellulite is slowly disappearing my muscles are peaking through slowly and ive never wanted to walk as much as I do now im the only one on my trail that walks and this podcast just confirms that i need to stick to walking and not compete with the joggers

[@andrewvincent89]

Keep up the great work😊 you're doing amazing

[@farazdakhafizjee1246]

I started the year at 196 and got down to 158 just from walking 20k steps/day combined with IF and no strength training. I have now incorporated strength training as part of a 5 day a week routine combined with higher pace cardio but still keeping up with 20k steps. Its working really well

[@jc10907Sealy]

Wow that’s 10 miles a day? Three hours. Kudos 🎉

[@dinoc734]

Running is a defeating endeavor for heavy people. Not light enough, not strong enough, murder on the joints, and most importantly, not sustainable.

[@jt.8144]

OF COURSE. imagine being 300 lbs and the IMPACT per stride.. Its wrecking your frame. QUIT EATING SO MUCH FOOD.

[@irvingceron1016]

​@@jt.8144 Yes, not eating is the answer. But if you're already 300 pounds, they can start walking.

[@MsRadar23]

Elliptical is helpful for me, I get the sweating in without hurting my joints

[@alfredogonzalez8573]

As a teacher I walk all day, I don’t even have a desk(by design). During the summer I aimed for 10k steps a day. And I know it’s an old arbitrary marketing number but it helped having a concrete goal to keep me active especially on non lifting days. I really feel it helped keep my focus and energy up! Now that the school year is starting getting 10k + will be a breeze, and I feel over prepared to match my students’ energy!🤘

[@ninevick35aimcom]

About how much time per day do you spend walking in order to get to 10k steps?

[@raytejada6800]

Same here. I teach art in a large room. 10k steps per day is my baseline. Adding strength training to my schedule has been super beneficial.

[@alfredogonzalez8573]

@@ninevick35aimcom all accumulated maybe a couple hours? But normally this is all broken up along my day. Definitely try to walk 15-20 minutes after a meal also.

[@alfredogonzalez8573]

@@raytejada6800 I teach art in a big room too! At the end of the hall! So i definitely get my steps just going and coming to the bathroom or to refill my water bottle!🤣

[@ninevick35aimcom]

@@alfredogonzalez8573 damn ignore? Cool

[@psychic_crab_asmr]

"The body is a machine that is expressed through movement." Genius quote

[@heatherheston5726]

My husband and I walk every evening. It's a great way for us to unwind and reconnect. I even bought a heated jacket so we can walk in the winter. 😂

[@michaelkim4703]

Great!

[@rjflo409]

Unwinding for sure 👍🏻

[@MarwaRakha]

I was listening to this as I was taking my daily morning walk. Felt so proud of myself for making the right choices :)

[@LatimusChadimus]

Walking without your cell phone, let alone a selfie stick, is far more superior 😂

[@gurujisom]

I am so happy you guys added an entire episode to the most underrated physical activity in the world. I work from home a lot and I'm almost constantly on calls. I picked up the habit of taking calls on my ipad or cellphone with my headset on and walking around in case I do not have to screen share. What happens is that I literally end up walking for 40 mins in a 1 hour long call for say 2 to 3 times a day...

[@brianmccarthy6189]

15:47

[@khanky2]

I love walking over running! I walk 13,000 steps a day and have been feeling good! Thanks for your episodes! ❤

[@SheisStrong3125]

This is so confirming! I’m creating a walking/prayer challenge for my fb group. I’m gonna share this video with them. So thankful to have found you guys ❤

[@msfashionmyworld]

I love a good Holy girl walk. First thing in the morning either listen ring to praise and worship music, scriptures or walking and connecting with the Lord through prayer.

[@deanschanzenbach7506]

When I was jogging 4-5 days a week for 3 miles at a time. I was in the best shape of my life and felt great

[@drezzy5]

100% nothing has come close to making feel as good as I did when I was running everyday. looked my best too. walking nice, but if you really want to take your physique to the next level - lifting and running together are the way to go. Prevents you from getting that doughy look that so many lifters end up with

[@isaacpena9590]

But do u still do u could combine the two so u can keep doing instead of quitting

[@deanschanzenbach7506]

@@isaacpena9590 I do both.

[@PrettyLittlePlantBased]

Same!! Jogging 5k 4ish times a week does wonders!! 😊

[@christopherdwyeraudio]

This episode resonates with me. In the beginning of 2020 I started to change my life and began my fitness journey. I started going to the gym not knowing much. When the world shut down I had an oh shit moment. As a tall person ( 6’7) I focused on walking, diet and outdoor cycling. By October of 2020 I went from 330 lbs to 265lbs. To this day I strength train 3-5 days a week and still hit my 8-12k steps a day.

[@treysledge2885]

Walk a half mile after dinner to help with digestion.

[@landsquidusn6753]

I've done 7 ultra marathons and while i do do running and strength training, walking is a huge part of my training mostly because i can add walking into just about any time frame of my day till i get to the weekend. The best part about it is walking builds up extremely quickly!!! I'm averaging about 5 to 6 miles a day! Great video. Thank you guys!!

[@jeeper19]

Yes, new Apple Watch for Father’s Day in May, I challenged myself to do 10k steps for 10 days, I made 10 days,I increased the challenge to 30days. Now 3 months later, I average 15+ steps per day, I’m doing 3.10 miles just in the morning daily, Also started back with the weights 3x per week. The walking is what jump started all of it.

[@SloMoee]

Low intensity running/jogging within zone 2 is really valuable for me. I usually will spend close to 30mins on the treadmill 5 days a week. But the problem is it requires a tremoundous amount of support around it that the average person doesn’t want to do such as plyometrics/biomechnaics/form & technique training. And that’s not even including the daily stretching. If you have the knowledge and time I’d argue running is superior but you have to know what you are doing. Walking is without question more forgiving though and great if you just want to get started without any of those prerequisites.

[@believeinjesus8300]

One time I had the flu. I felt like garbage. My back hurt and joint, felt like I was going to puke. I couldn’t get comfortable so I took off my shirt and went for a walk and prayed, like thankfulness prayer. By the time I got home my back felt better and I was able to rest, so I did about 3 shirtless prayer walks a day until I got over that flu. It became a new habit at least once a day I like to do my power stroll .

[@coliveroc]

Walking not only strengthens the body but also revitalizes the mind, enhancing overall well-being and long-term health

[@ezdogs21]

I took about 6 months off from lifting last year and just walked about 2-5 miles of zone 2 walking with light weights 4-6 days a week and had more mental and physical changes than I had in years. I'm back ro lifting heavy, but walking and minimum 10k steps are still KEY to maintaining and continuing to get results at almost 47

[@stacymoureau3243]

I began my exercise journey with 10,000 steps a day and then added Maps Starter & Maps Anwhere. Lost 29lbs in last three months (lost fat & gain muscle). Your program is what inspired me. I tell everyone to listen to the show and now educate family members on what I learn. You guys are changing lives!

[@theaddictandthenormie8060]

I love walking! I tried running and hurt my knee doing it. I wasn’t doing it right and I suck at it. Lifting and walking is for me. Walking with my fiancé is our time to connect.

[@Pedant_Patrol]

Just listened to this on my 5+ mile morning walk. Down 45 lbs in just under 4 months. Been mostly walking (15k to 20k steps per day), with some lifting and running in between. I like to run every 10 lbs down or so to see how the weight loss affects my times.

[@HeidiWillToWin]

Would love to see you guys cover lap swimming. Unbelievable calorie burning from swimming laps, active recovery, conditions muscles through resistance, all while VERY easy on the joints.

[@robertthompson5501]

I swim daily as well 30 minutes prior to strength Training. Limbers me up. I include intervals as well.🏊🏋🏻‍♂️🧨🦊

[@bmillersince92]

32 male, started walking 2 years ago lost about 40 pounds over the summer, life happened I got off track, started walking again consistently the last few months, now I try to go daily, my goal everyday is 509 calories burned, now I need to start adding strength training

[@stephenmurray8559]

You should do rucking mate. That's great for you.

[@yoskeym]

You are correct, walking is a great form of exercise for fat loss. It's just mentally hard to believe that when we've been told all these years that running and high intensity training is the way to go. Sometimes I find myself fighting that mental battle of needing to run instead of walk to lose weight. Please keep reminding me that walking is the answer!! 😉

[@2ndstreetmarvel]

💪🏿I am a cyclist, it’s my preferred method of cardio, but you guys have changed my perspective on how I approach all of my training altogether.

[@IKrossovers]

I’ve been walking to complement my strength training for the past month and a half. I was thinking to start running but after watching this I’m gonna just keep doing what I’m doing 💪🏼👊🏼

[@mihapirnar8915]

Writing term paper for college and listening to brand new Mind Pump episode.

[@boranbkk4270]

I’ve been walking with a weight vest for a decade now to supplement my regular training at least 4 times a week. Excellent for weight matinence.

[@stevenglen5971]

Literally I do the Adam philosophy, make sure to run a mile once or twice a week...just in case $hi+ goes down and I need to chase down a bad guy.... 😂

[@abdulazizalmaneea177]

This is common sense but not common practice! Excellent episode guys 👍🏻👍🏻

[@leannebahuaudbradley569]

I needed to hear this!!! It’s time for me to begin leaning out, but I want to maintain the muscle I worked so hard to build over the last three years. I love the idea of starting with three ten minute walks

[@deneseepaul6882]

You would be better off running or doing some other form of moderate to strenuous cardio, 30 min walks will burn like 50 cal, a thirty min run you will burn about 300 cal, if you’ve been lifting your probably way more active and advanced for starting out at just a 30 min daily walk. Just keep your protein intake high 1g per lb of BF and you will lose no muscle and are likely to still gain some while cutting

[@lubnan08]

Great video. I was doing the most and burnt out. I am focusing on weight training, walking and a couple days of cycling.

[@johnlant1730]

Downloaded the free guide. Its so simple yet so effective. Thank you Sal!

[@MindPumpShow]

Enjoy!

[@rickyking1790]

I ran 13 years ago mainly to lose 'weight". I lost 35 lbs in 10 weeks and lost muscle and ended up looking soft. Now its walking. muscle sparing and more energy

[@JayDen-gm7cf]

These single topic episodes have been amazing, love it! BOOM! 💪🏽

[@julieryan4812]

I started running in my 40's ,even managed a marathon. At 62 I am still trying to fix my hip pain due to the poor technique that physio's , chiropractors , oesteopaths haven't been able to help with. Have now been diagnosed with hip impingement. I am now following the MAPs programs to strengthen (MAPS anabolic and 15). I am also following Zone 3 exercises Prime and soon to start symmetry in the hope that i may eventually resolve the issue. Even with all the running I was still never 'skinny'! I wish I'd found you guys sooner.

[@lyndeeluu]

I'm walking now listening to this podcast.

[@rcs3681]

30 lbs down and have managed to keep this off for years now even though I work from home purely due to keeping my steps up. A walking pad with a standing desk has been the best investment for my weight loss maintenance I've made. I get 10k - 15k steps daily during weekdays, and about 7k - 10k on the weekends, either ways, if you work a sedentary job from home, a walking pad is the way to go!

[@HighPointAframe]

I love a good walk to clear my mind. Oh, and after eating a big meal. 👌

[@loridejesus2663]

🔥 such a great episode! 🔥 I have a standing desk and walking pad and try to get some walking in throughout the day. I’ve been a bit lazy with it recently, so this was a great kick in the ass to get it started again!! Thank you!!

[@josephregel1]

Great advice, guys. Keep up the good work!

[@maxdream2178]

I’ve definitely gotten leaner with more muscle walking!!

[@dispuertorican1111]

I just started rucking (weighted hiking) and i'm really enjoying it. Low impact so it's sustainable and since i'm adding a little weight, 25lbs, i'm adding a little load to myself to increase calories burned. Would love to see you guys do a video on rucking and it's benefits, definitely a slept-on secret.

[@chadmorris7116]

Another great show! Love the constant content!!

[@reieli87]

0:36 "You made fun of people for this" 🤣

[@taniamuller6528]

I'm here earlier than last time. Love your show guys. Thanks for all the great content.

[@satyamcn]

Walking is also a great tool for releasing stress and, thereby, reducing cortisol levels. That probably has a stronger effect on improving body composition.

[@r.ct.l1639]

Is it the same as walking on a treadmill

[@meangenefitnessofficial]

I love you all channel, keep up the great work

[@andrewneilson227]

As a runner, I can confirm that running is not great for fat loss. One of the biggest reasons is that running burns primarily glucose, and when you are in a significant calorie deficit your glycogen levels are low. You’ll get extremely fatigued very soon. On a major caloric deficit with low glycogen, it’s just much easier to walk

[@PrimeMoverFitness]

That’s right! Take that back spot and get to stepping. I tell all my clients to get outside (for sun) and focus on a natural (lighter) heel strike to toe spring. Engage those calves and regulate breathing. Simple but many don’t consider.

[@Ussyb10]

I used to get around 30-40k steps on my cut. And on Fridays would try getting 50k because of the cheat meals. Now on a bulk I average 20-25k. I don’t think walking even helps me with my weight but important helps with my mental health and that’s the main reason I do it now. 10k in the morning. 4-6k between work 5k after work 3-4k last walk Rough break down currently.

[@alancosens]

My neighborhood is very hilly, lots of steep inclines and declines. Put in 10k to 15k steps at top walking speed in my neighborhood and there will be no question about whether you’ve gotten a workout.

[@RingsOfSolace]

I've lost about 70 lbs (~32kg) and counting and it's mostly just been a moderate deficit and increasing my activity with everyday things. Walking more, being more active, holding myself accountable to do more tasks that I need to do anyway, etc. It's only recently when I'm about 10-15 lbs away from my goal that I'm trying to build muscle and do some traditional exercises.

[@deneseepaul6882]

Running isn’t for everyone, I’m grateful it’s something I love and can do often while lifting. It’s been my saving grace with fat loss, if I don’t want to be in a deficit, I run for an hour or two and earn myself up to 1500 calories that day. I get best of both worlds, I can indulge in an extra meal while dropping fat or just maintaining depending on my goal. Walking specifically for fat loss just didn’t do it for me, I still walk a lot but I had to walk for over two hours just to burn roughly 400 calories??? Just wasn’t worth it for me, unless I wanted to listen to something or study, then it’s a good passive exercise while doing other stuff.

[@quincyjones313]

I walk 1hour each morning and 1hour each evening, daily. I run twice a week (Tuesday, Saturday)….2miles on Tuesdays, whatever my heart desires on Saturdays….no other reason than because I love too run as well. I feel everyone should have a goal being able to run 2 miles at least. To go with all that walking and lifting. Cheers!

[@APP_Education]

Depending on your health, hydration, and age along with ambient temperature and hills, walking will often be a great zone 2 exercise. On a hot day with just about any kind of incline, it's not hard to break a 120-130 heart rate.

[@IMABUZ]

Running all day 🥰🥰🥰🧘

[@JonnyGunz89]

Walking is good for fat loss and thats it doesnt improve anything else like stamina lung capacity vo2 max etc.i would say speed walking is king or even better up hill on a incline if your capable

[@nygiantschamps9340]

Mindpump 4LIFE!

[@TheRay1227]

I’ve been doing this hybrid approach and somehow it’s working for me.

[@laurahunter1690]

In post menopause. The worse thing I did whilst going thru menopause was to listen to KZbin fitness influencers tell me to stop running. I run 3 miles 6 days a week and strength train. Now that I’ve ignored what I was told on KZbin and resumed running, the excess menopause weight gain is dropping off. Running is superior as far as I’m concerned. Don’t put everyone in the same box. Walking does nothing for me.

[@mineliatrujeque9725]

What about if you strength train ? Would stair master be more effective for fat loss ?

[@RK-vy3bs]

My grandfather was a farmer in India, doing everything with his hands in scorching sun. He never ran or anything apart from farm work. He used to ate only rice, chapati , green vegetables, lentils. No sugar, no processed food, no dairy products. He was skinny, yet strong and resilient.

[@karthiks9813]

Farming in hot sun takes another level of beating on the body. One will lose more than 1000 calories a day just working in the farm.

[@boberto1976]

What about rebounding 😊

[@nelllavalley3577]

My favorite form of cardio is jumping on my rebounder. As someone who is considered morbidly obese, using my rebounder doesn't hurt my joints and knees. Walking doesn't either, but at least with my rebounder I can stay in my dark AC filled room away from other people. Haha.

[@K4R3N]

Walking 30-60 minutes daily with weight vest (20lbs). It's easy, can do anywhere anytime, low impact on body, doesn't spike my appetite.

[@ellenwertheimer2903]

currently on my walking pad watching this.

[@DorotheasFavs]

Is there an added benefit to add a ruck vest?

[@Maulbeere]

I'm a runner. I got into it because I noticed there's no such thing as a fat marathon runner. :D But I stayed in it because it's my jam and I love it, and I love the long lean leg muscles and high VO2 Max it gives me. I started lifting to help my running improve, and I stayed in that because I feel and perform better and I love that. I hike too but that's for fun, I don't consider that exercise tbh. But that's the key isn't it - if you don't love it, find what works better for you instead. Do it safety and don't blame the sport for being a dunce though.

[@JTthr3e]

While it may be "king" with fat loss, my question I always have with this nuanced topic is, is there longevity and longterm benefits from doing cardio even if it means it's not the most optimal form for fat loss. Can we priorotitize strength training for most of the training AND structured cardio, lose fat, BUT also gain the benefits from a heart and lung stand point for longevity. I still think it's worth it to chase the benefits of cardio, even if that means we dont lose fat as quickly. What is your thoughts on that approach?

[@quincyjones313]

I agree with you. Once your primary goal leaves fat loss …it seems to naturally shift to performance. Mixing up endurance, sprinting, steady state cardio…with different types of lifting (heavy, cross-fit, body weight) would be optimal. I also believe that still includes walking however. A well balanced meal…or workout regime rather. Just my opinion tho.

[@2ryan_X0]

What programs are recommended for a garage gym ? Barbell and dumbbells , bands

[@MindPumpShow]

Maps Bands, Maps Anywhere, and Maps Starter are great at home workouts, though with a Barbell, Dumbells, or Bands you would be able to get through the majority of our programs. Check them out at Mapsfitnessproducts.com

[@marciemcvicker3568]

Qq- can you do a 10-15 min directly after weight training? Not a strainous walk, just a light walk with an incline.

[@twomo1]

Heres my situation: 32 year old, 6' Tall, 410 lbs man who has been weightlifting since he was 19. Unfortunately, covid lock downs, depression and alcoholism kept me out the gym for a whole year and some change. Im trying to turn things around but one of my biggest hurdles right now is when i weightlift now, even if im going light compared to what i used to, my muscles seize up very easily. I know that weight lifting is the best for general fat loss, but my cramps have me pacing the gym for minutes on end waiting for them to chill. In this regard, is it smarter for me to just forego weight lifting altogether and just focus on walking and cardio, or grit through the discomfort till my muscles get back used to lifting?

[@keiladelrosario1283]

I love running. I run for mental health and how it makes me feel. I also weight train. Do I need stop running to increase strength?

[@onaraider2007]

Yes

[@Chubbylito11]

Running revs up your appetite and can offset the "calories" you spent. Id rather go on long walks than fast short distances. I like looking at places and enjoy the scenery

[@Easy-homeimprovement]

I'll bet the avg watch time of Mind pump videos has gone down due to no time stamps. Do us & yourselves a favor & use the time stamps again. Otherwise, we only listen to a few minutes then zone out & watch/listen to something else. Something to consider.

[@tsama]

When people ask me how i lost 45 lbs I told them i went for a walk everyday.

[@derekn3336]

Can I substitute using an exercise bike at low-ish speed with mild resistance?

[@leftistelf]

I’d like to see hear the best cardio for aerobic conditioning, not fat loss.

[@jackslater8688]

So counterintuitive, but true.

[@jwfortune69]

Dr Mattia said increasing vo2max through intense interval training is important. How does the work with this walking idea?

[@tonybravado8231]

My guys!! 🙌🏾👑🔥💪🏽

[@mediacreatif]

How do you track burned calories efficiently

[@imonaroll9502]

I think the walking thing aids in digestion aswell. Helping you get rid of unnecessary weight.

[@kristinm2577]

I'm just starting out lifting, what's the best program to start with? I have weights and bench at home....

[@Ellanl12]

30 minutes in the cross trainer would it be safe not to lose lean muscle mass (considering sufficient protein intake and strength training is done?)

[@StevefromCincinnati]

Greg Doucette is somewhere out there getting a massive brain aneurysm right now... Bigger than last time. 🤯

[@epicchanges1072]

Hahaaaa

[@compostdave]

So if my walks are two miles, burning fewer calories by walking it is better than burning more by running at least part of it? I get the injury chance but I think I'll stick to running part of it

[@franklynmanuel]

While many exercises burn more calories per minute than walking, but only walking can be sustained for longer periods. you can walk continuously for 30 minutes or even hour but you cannot do burpees for an hour even though it burn more calories.

[@emmanuelkotei649]

I alternate, sometimes I do a 2 mile walk, and sometimes I do jumping jacks

[@jeeannaleesalazar5314]

Are these “body bug” trackers still a good resource ??

[@JacobPatrick1]

Time to go to Disney more, I walk SO MUCH when I'm there.

[@TheRetroRugbyLeagueArchives]

I’m a tradie sometimes at work I walk almost 20,000 steps on my Garmin, then when I train I’d do 50 mins of weights then finish up with a 10 min walk on cross trainer