Walking vs. Running for Getting To 10% Body Fat (4 Reasons I Do Walking)

[@MarioTomicOfficial]

Here are 4 reasons I choose walking to get to 10% body fat and stay in the 10 - 12% body fat range. Enjoy! -Mario PS. Want to know how I walk more to get lean? Check out kzbin.info/www/bejne/lZWrYoeiocR0qNE

[@Jonboyr700]

Great topic esp with the holidays coming up (like New Years) so people hopefully pick the right option for their lifestyle, weight and goals.

[@AshyCrashy]

Ask for people to like your videos in the beginning! You give some really great advice and this channel needs to blow up

[@manofbeard]

I have been on an intermittent fasting plan and walking a good 6-8 miles daily. As I lost weight I bought a backpack and fill It with kilo bags of sand. I’m 81 days I have lost just over 43lbs. Another 10 pounds and I will hit my target weight. Intermittent fasting is now a part of my daily life. Wish someone would have told me about it years ago. Plus I have estimated I have saved in excess of some £300 as no longer just jump in the car for local trips.

[@PaVinPom]

@@manofbeard You are so right, I wish I knew about intermittent fasting years ago. I have a question how many days a week do intermittent fasting and is it a 36 hour fast or a 16 hour fasting?

[@kevshelby1679]

When putting your heart rate high (over 140BPM, constantly) you burn glucose. Not fat. And it eats your muscles, if in a deficit for glucose. If doing walking you burn fat as primary fuel (About 120 BPM). Aerobic.

[@jonathonfreelove5321]

Daily walks with a podcast is one of the best parts of my day

[@MarioTomicOfficial]

Awesome. Keep up the great work!

[@LEV1ATHYN]

Me too. Walking an hour opens up an hour o personal relaxation and expanding your horizons with ebooks/podcasts.

[@Muscleoverdose]

can you suggest some podcasts?

[@fuckbored4724]

Yep, podcasts, audiobooks, or a good album.

[@renelvital]

@@Muscleoverdose What ever you want. What are your interests?

[@johnathonlivingston7573]

Walking has been my cardio of choice for 25 years. 5-7 days a week. Never gets old and has never injured me.

[@MarioTomicOfficial]

Great work!

[@xxdrowssapxx1]

wow. that's a long time!

[@capital_of_cats_Istanbul]

Wow 😀

[@hrhmadhuri]

How much do you walk per day and at what pace? Did it become slower over the years?

[@SovereignStatesman]

Johnathan Livingston: That's why the Brits call a daily walk their "constitutional." Because walking doesn't turning your body into a pogo-stick like running.

[@CaptDude]

walking a hour a day I lost 70lbs in 4 months I was 320 now 250. I’m still going my goal is 185-200.

[@Kuralai95]

did u also maintain a healthier diet?

[@samashakti]

Woah! That's awesome

[@gammondragon8080]

how's it going brother!?

[@marcusaurelius4777]

just here to say keep it up dude you've gone a HUGE way.

[@marcusaurelius4777]

@@Kuralai95 Yes, you have to. You basically have to substitute all of the shitty foods you eat with healthy ones. And you also have to be active. Walking about 5 miles a day will help you shred weight off, but you MUST replace the shitty foods with a lot of veggies, some fruits, and lean meats/proteins. Do this and you will shred weight off. It's hard but if you're looking to make a huge change you have to start with your diet. You don't have to do a calorie deficit, just use up what you eat. If you spend the day eating veggies and lean meats like chicken and fish, you will be more than okay eating three balanced meals, you don't really have to "count calories". Just be active A LOT and eat well.

[@Defender2516]

If you sleep walk, you hit 2 birds with 1 stone.

[@ricardorzm]

😂😂😂😂😂😂😂😂

[@Murk.mp4]

huge drawback is sight -100

[@kahorpamhoram8604]

😂😂😂😂😂

[@bezalel5081]

@@Murk.mp4 sleep with one eye open....sight only -50🤣

[@eduardochavacano]

LOL!

[@selvamthiagarajan8152]

I enjoy walking more than running, but felt guilty that I wasn't active enough if I wasn't running. Finally someone validated walking. Thank you Mario.

[@patrickvanmeter2922]

I lift 3 days a week and walk a minimum of 45 minutes a day with my dogs. I do love to run but always have some injuries from pushing to hard. I'm 80 years old and don't have a weight problem. This is the best thought out video I have seen on the subject. Subscribed and liked. Thank you sir.

[@kasperadamson4654]

At least once a week, push it near the limits of your body (for a very brief time). It is utmost importance for your cardiovascular system. Literally keeps your heart, lungs, blood vessels young and healthy. You don’t have to do much. Just incorporate few 200m uphill sprints into your daily walks or jogs (1-2 times a week). Uphill running stresses your joints a lot less, as there is up to 90% less pounding, compared to running on flat surfaces. Your foot simply meets the ground faster. Keep on walking! :)

[@mikemc7839]

He's 80..I think he's doing just fine.. keep going Patrick

[@AS-tz6yo]

Jesus!...you're 80 and still doing this much...meanwhile I'm sitting here on my lazy ass! Inspired man😎😎

[@eduardochavacano]

wow 80 and you are bleesed to still be active.

[@eduardochavacano]

Ashish Sunny lol, me too.

[@ilariazacconi8038]

Walking is sooo underrated. Many people miss out on the numerous benefits it offers, especially when it comes to dealing with anxiety, stress and tiredness. Personally, I just love taking a stroll during and after a hectic day: it greatly improves my mood (and health). Thank you for the video!

[@njsfer]

I also love walking but I love running too. I don't have any walking goals but I do have for running and because of that, running ends up being more satisfying. But I completely agree with you that walking is very underrated because it's a good way to recover from any lower body activity and it is easy to do.

[@ayshaamin3552]

Walking can do a lot! Once I lost 5kg in 5days on a tour ! I walked whole day on that tour and I was surprised that I lost 5kg!

[@lh7737]

Imo it‘s overrated at this point. All this videos make it seem, that walking is far superior to running when it comes to exercises. Which just isn‘t true, or only true in very specific circumstances ( going 3-5 times a week in the gym ). Don‘t get me wrong, walking is very healthy for you and it‘s way better than doing no exercise, but when it comes to losing fat,getting better cardio or getting more fit in general, running is definetly more effective.

[@SomeGuy-qh6rw]

@@lh7737 True. But swimming is even better. Exercises more of your body and better on your joints. Especially if someone is out of shape, running is actually really bad for you.

[@ranggasaktibudiputra1547]

@@SomeGuy-qh6rw man I love swimming so much but doing FBW split 3x a week combined with swimming cardio is too much. I just realized that swimming it self is basically a high reps low resistance back and leg work, doing those affect my recovery on those muscles I always felt soreness afterwards. I find that walking or running is better for cardio (only legs used for the main movement)

[@onewhoisanonymous]

I moved outside the United States and did not buy a car. I don't know how many pounds I lost, but I am down 3 pant sizes and down a shirt size. Walking has changed my mood, my lifestyle, and made me a healthier person. Now, I am doing cycling as a hobby. The muscle growth on my legs are unreal.

[@ef4zsv]

Very good!

[@Mexicobeanpole]

Where are you?

[@Sean_Nalewanyj]

Great video Mario. This is the type of info people truly need to hear to make significant body composition changes that they can sustain over the long term.

[@thozhandj7445]

It's these people who keep the KZbin fitness community hopefully positive

[@MarioTomicOfficial]

Thanks Sean!

[@sorrisocdo2759]

Good to see all the intelligent fitness youtubers in one community :)

[@BruceLeroyUK]

V Shred has left the chat.

[@drexxy426]

@@BruceLeroyUK Stop making fun of Vshred. I bought his Test Booster and Instant Shred Muscle Gainer and I took only 2 scoops, and instantly, veins started popping out of my forehead and neck, my shoulders enlarged by four times the size, and my bodyfat instantly went to a shredded 25%-3%. I’m attending bodybuilding competition this Friday too.

[@maggie0285]

Started running when I was 18, now I'm 49. I'm done with running. My feet just hurt too much. Once an overweight friend of mine decided to do a 5k with me. It was her first 5k and afterwards she found out she fractured her foot. When you run at the park you just miss everything around you. Walking you notice the trees, birds and it just feels nice.

[@macree01]

Well yes you probably shouldn’t seriously pursue distance running if you are severely overweight. That’s just common sense. Doesn’t really invalidate the sport.

[@Oops_Tofu]

(Disclaimer: walking, calorie deficit, & resistance training) 1. Recovery capacity 2. Injuries 3. Hunger response to cardio 4. Psychology: Willpower

[@gardenlover9663]

Walking enables me to commune with nature, to smile or wave at my neighbors, to bask in the beauty around me, etc. I love it!

[@theBIGBLUTO]

I've been walking 5 miles a day at a fast pace on the beach on the soft sand . Sounds easy but it's tough as hell !! I'm 54 & people "freak out" when they ask my age, Nuff said !!!

[@owezzel]

Nice, keep it up

[@randolphpinkle4482]

Helps that you've got a beach bluto.

[@LV-1969]

I like to run but my knees and hips do not. Knowing that walking can be just as effective is what people need to hear

[@willistaylor4077]

I've got arthritis and Fibromyalgia, so walking is what I do. A good brisk walk, once or twice a day, plus swimming once a week, sometimes twice if I'm up to it. 😀❤️

[@kelliamio]

Same. I have FIbromyalgia, Arthritis and Elhers Danlos syndrome and spend the past couple years giving up and stuck in my funk due to the pain. I just started walking again and eating well. I've lost 4 kilo's in three weeks so far. Good luck!

[@daniwanicki]

I prefer walking over running cause I can more comfortably listen to an audio book. Even just walking on the beach and listening to the waves is very relaxing.

[@MarioTomicOfficial]

Nice one

[@capital_of_cats_Istanbul]

Same

[@theknowerandtheknown]

The discipline to get up in the morning and go jogging is very important. Getting deliberately uncomfortable is a great tool in life

[@czxxclzxx3754]

Bring uncomfortable is living life ... Very important to stop relax get comfortable and reflect back but then get up and keep going again

[@tracidvoyager]

You can accomplish that through other means beyond jogging. Like cold showers in the morning and hypertrophy training with a lot of drop sets and painful time under tension.

[@staceykersting705]

I just walk my dogs about an hour a day. We're out there getting a deeper bond with nature. Been doing this 20 years. It makes it easier to do other exercise. I'm 68 and can do 3-4 senior exercise vid's in a row. Once u get in the habit of moving, it's fun.

[@bezalel5081]

This comment section is 100% on point.

[@tommyg4334]

Cortisol levels are high when you wake, making morning runs particularly dangerous for your heart.

[@zenwarrior3603]

I do both. I use an interval timer and set it for 1 minute walk, 20 seconds run and 10 seconds sprint and repeat for 30-45 minutes . It works wonders!!! I get the best of all worlds . Its much easier on the body and more enjoyable!

[@rein2560]

how do you put that into a treadmill?

[@AmyB369]

I like doing walk sprint too!

[@brettdavis5555]

I’ve started losing weight 4 times, at about 60 lbs over weight. I ran every time. I’d get better, but a month or two in, I’d get injured just enough to have to stop. I’m now walking until I get to a safe weight.

[@livelife5763]

keep it up. Started walking at 300 pounds cuz it was the only thing i could do. now im 220 and walk just because i like it. U might wanna keep walking even when at ur safe weight

[@TheFirstJohnLaw]

When I walk I can actually focus on the book or podcast I’m listening to. It’s such a great thing to do!

[@marcusfsproductions]

I just started istening to audiobooks while walking. The other day i even had to walk longer because i wanted to finish the chapter haha. Makes walking so much better

[@jones2277]

i'm the opposite. my mind wanders. or i just notice things around me. that's why i can't do an audiobook. it just has to be music or something that i can drift in and out of.

[@marcusdow5356]

I started walking to and from work everyday ( besides rainy days ) which is about 2 miles each way since June. I’ve lost 34 pounds just by doing this and eating low calorie foods. I also run 6 miles twice on the weekend but my main cardio is just walking to work.

[@chrisspinella]

I train 3 x a week on full body. I walk every morning for an hour (hours before my workout.) I utilize different hills near me. Its incredible. Never interferes with recovery and i love getting some air and listening to high quality content such as this.

[@littleflor2975]

I've walked everywhere all my life and I can walk for hours. Maybe that's why I've always been slim.

[@jonathansantos6820]

Finally I can watch a video where walking is taken as a real alternative to get lean. I'm a walking person, it's something I enjoy, more that running, but sometimes information is all about bring your body to a extreme cardio conditions. Thanks a lot for this!

[@RBrero]

I added walking to my routine now that I switched to work from home and it's been immensely beneficial. Great tips in this video.

[@MarioTomicOfficial]

Glad it was helpful!

[@augustmosco]

Thanks Mario, great video. I injured my knee in 2016 and couldn't run anymore. On top of lifting 5 days a week at the gym, I started walking. I now walk 5-7 miles a day and at 70 years old I can still maintain a 13-14 % body fat with no problem. It really is a great alternative.

[@MarioTomicOfficial]

Great job!

[@pamelawilson2553]

I love you for this! I was starving when I was running and just assumed I was canceling each one out! But I was not! I felt like I was gaining weight. I would notice after all my vacations and walking around for a few days - not running at all. I’d come back home looking like a stick.

[@MarioTomicOfficial]

You got this!

[@ElYuyuBoxing]

Great video! I love walking. In addition to the “effortless” energy expenditure I’ve found it to be extremely beneficial in my boxing career. After walking I feel mentally clearer and recovered. Even days when I have a tough or long run I love to finish the session with walking. I feel like I am able to recover 5x faster if I end the training session with a walk opposed to just ending the session immediately after I’m done with the hard run. WALKING IS THERAPEUTIC 🥊🧠

[@McL0VINNN]

I walked...to the bathroom and lost 3 Lbs. Thank you Taco Bell.

[@kenwkls6392]

HAHA

[@VenturiLife]

The Taco Bell OMAD Diet. Respect.

[@McL0VINNN]

@@VenturiLife your scale will love it, your ass will hate it. Lol

[@rogersepeda]

One time I didn’t know whether to sit or hug the toilet .

[@darrellalder]

Lol

[@temprmj1]

I love walking, I hate running and walking is a routine I can actually do consistently.

[@Moesie]

If u run with sport than it's fun, i can easely play 2 hours match in a soccer play. but 30 min running annoying me

[@marknakatomii2193]

@@Moesie I can also play one or two soccer games with easy, Bootcamp for a hour also pretty doable... half hour running and im bored as hell.. plus its gets me injured al the time

[@Moesie]

@@marknakatomii2193 Eactly, Invite your friend(s) running together. Or go for a swim, soccer cuz thats where you get motivated. Back in the time people used to hunt, run , chase. I did chase run hunt after rabbits with my friend to catch them. You see If u run after a soccer ball, or after a rabbit, your brain goes to hunt mode where there is so much power , blood, inside your braind body and lot of willpower. You become a preditor a lion XD I mean if u jog you basically run after the air when it gets boring.... Do you do leg stretch? leg training?, leg warming up? only weak leg people or who never runned before get injured fast. use massage ur legs to heal it fast. A tiger never complains about having leg pain after run, they have fun. be a real animal like humans used to XD

[@nnenne1]

Mutafa Rahmani sape here, can play tennis for hours and love running, but you won’t catch me running, without playing a sport.

[@Moesie]

@@nnenne1 Also I am planning to buy for 500$ a foldable treadmill that you can hide put under your bend after training. I'll have it on rainy days cold days, I'll just walk for an hour and watch netflix on my laptop or tv while walking in bedroom. besides no need to go to the gym, or park sinse it takes you lot of time, or in the even it goed dark outside. it's those small treadmills you know? not those with the hand, without holding it.

[@GM-sc4tl]

Sooo true! When I would speed walk. I got no issues. Now I’m running and my ankles are killing me. I’m going back to speed walking. Also I have noticed the Hunger levels like you say.

[@AnEpicFatalityArchives]

you have to build up your tolerance for running. Of course you ankles will suffer if you're not used to it and your leg muscles just can't sustain your body weight if you are heavier

[@suomiman100]

better shoes, did it for me. Also running style has a lot to do with ankle pain.

[@GM-sc4tl]

After 4 weeks I have noticed what works best for me is 40mins to 50mins of jogging. And having a 30min walk afterwards. My hungry levels have not gotten worse. Yes it’s True it takes time to get used to it. It just took me a little bit longer because of my asthma but I didn’t let that bitch stop me. And also yes better shoes do help.

[@samueldavis1524]

I ran for 45 years straight. After a back injury I started walking it's much easier on the joints. Great work..

[@SardonicALLY]

Tip: Pair walking with audio books, it is VERY enjoyable!

[@graymccarthy685]

I love running, I am happiest flying through the Forest. But, there is a limit to how much running I can do, I have to do loads of resistance, stretching, biking, swimming and walking to support it. Run if it brings you joy, but there are lots of great alternatives that you can more easily fit into day-to-day life.

[@DemetriosLevi]

I was about 200lbs and skinny fat less than a year ago. I tried jump roping, running, and HIT with no progress at all after weeks. Then I decided not to snack and walk every day. I lost 25lbs in a matter of months and had to get new pants. Nothing more peaceful to me than walking, whether that's before sunrise, mid day, in a forest, town, winter or summer. It's also the best time to get your podcasts in!

[@DzMM88]

One of the few videos I've seen that actually warns about the dangers of lower body injury when running while being overweight. Great information, safe training is always better in the long run!

[@MarioTomicOfficial]

Thanks!

[@Lulu-kt6gr]

Walking also helps depression and might prevent Alzheimer’s or other mental decline. It supposedly balances the right and left sides of the brain. I find it really helps me. Either I am quiet and start to feel grounded or I am thinking and making plans. Either way it feels really good

[@sdickinson5234]

I just started walking with the treadmill at a 15% incline after watching Coach Greg. It burns double the calories of walking on a flat treadmill. It's awesome! Almost as many calories per minute as running but you can do it every day.

[@gaiacarfora7814]

I love sprint running but I feel pretty nauseous after a run, especially in winter, and I won't feel like eating properly after this type of training. As a slightly underweight person, with low body fat, I solved the issue by going for walks almost every day combined with mild exercises for the upper part of the body a few times a week. Without them I would not be able to work, they spike my mood and energy up:)

[@noelienoelie8425]

Forced to walk a lot when young but honestly it's stood me good till this day. Bring the dog out twice a day to the park, around and back (6km) each time. Work in manual labor, a lot of two and fro (8km) plus heavy lifting. Then the usual daily stuff. (2km) I can literally just walk and not stop. Did a walk for suicide charity (Darkness into Light) in 2016 and walked for 16 hrs without breaking.

[@christianboddum8783]

I never had car, only bicycles and walking, that has kept my legs in great shape ;-)

[@Viragomp]

Thank you! You've made several smart, sensible points. And as you stated, both recovery and hunger management are such key components that many fail to really understand or take into account.

[@MarioTomicOfficial]

Thank you!

[@WalkingforHealthandFitness]

Great information! You don't have to be overweight to get injured running. I turned to walking because of the number of times I had to stop running because of leg and back injuries. I was at my ideal weight yet found running just beat me up. Since walking exclusively I'm not been injured. I love your segment on psychology 5:57. I agree that getting out to door to run was a chore and I would be in the middle of a run and question why I was doing it. Since I began full time walking as my choice of fitness activity, I've gotten out more often, been able to listen to audiobooks on personal development and marketing, and most of my best ideas are formed while walking. So, for those of you exploring the idea of walking for health and fitness, take that first step out the door and walk more. You'll thank us.

[@westfieldartworks8188]

I used to run a lot back in the 80's and 90's, and really, was not that lean. I switched to walking in the late 90's and I've never looked back. Walking is WAY better than running for many reasons. I got leaner when I became a walker, not a runner. Great video, thank you.

[@improlific]

running uses up all the glycogen in the liver and body will want to replace that as it is like the backup reserves in case we need to run from some wild animal

[@omareltaweel1154]

Out of the 100,000 videos i watched over 5 years on nutrition and workout i think this one is REALLY gonna change my game!

[@MarioTomicOfficial]

Cheers!

[@gerrynelsonmusic]

Great video, Mario! I've lost 30lb since September through resistance training, a calorie deficit and walking as my only cardio.

[@MarioTomicOfficial]

Nice work!

[@thetricksterpill]

I need to do the same. I do bodyweight training, my body is already built, just need to do high reps on my workouts and walking. I usually use stationary bike to keep the heart pumping, my main problem is dedication and time efficiency.

[@AmericanBulldogFit]

Absolutely agree. Train for strength. Walk for fitness and relaxation. Keep the food clean, maintain a slight caloric deficit and you will lose bodyfat. I took my bodyweight from 297LB to 237LB doing just that. It works - and it's doable for a lifetime.

[@LifeWithElyse]

Definitely agree on doing something that feels natural. I can walk for hours because I love walking! Great video.

[@ameenqureshi5677]

I absolutely agree with you man , It’s tried and tested . Whenever I have done HIiT on a weight loss program i feel burnt out and don’t see results at all . LISS is the way to go if you’re training with weight and plan on losing fat . I’m baffling that there are people promoting tabata style workout along with strength training , ridiculous.

[@universalmonsterarmy]

16/8 intermittent fasting with 4 to 5 mile daily walks. And low carb eating too.

[@TopHatCat1989]

I started my weight loss journey 4 weeks ago, starting out with 95kg, 207 pounds, and I'm roughly 180cm tall, 5'11". Started out with simple walking, and stumbled across time restricted feeding meaning I only eat between 10.30am and 6.30pm, and I've been cleaning up my diet, cutting out as much sweets and sugar laden foods as I can live without and trying out new foods. I also use an exercise bike with progressively higher resistance every few weeks. After the first week of walking and getting roughly 10-12000 steps a day on walks I had to increase the resistance on the bike by one setting. My plan is to slowly increase the resistance on the bike and continue increasing my reps with weights for progressive overload.

[@Fernando-ek8jp]

That fourth one is the most important imo. I had always struggled with exercising because I was either too unfocused or just did routines that I had to push myself to even start, so I'd drop them after a couple of sessions. The best exercise you can do is always the exercise you want to do and are capable of doing.

[@MarioTomicOfficial]

Cheers!

[@lucylife7890]

I totally agree!!!!👍 I've been brisk walking recently, and I feel GREAT!

[@dofiah]

I walk about two hours a day. A good tip is to have a subscription for an audiobook app, really makes the time go fast.

[@aaronthomas639]

Thank you Mario for another great video! I’ve lost 35 pounds during the pandemic, largely due to your tips. Thanks again for sharing your knowledge & experience!

[@MarioTomicOfficial]

Great work!

[@benchmarksx1650]

I think walking is way better, I lost 20lbs in 2 months just walking an hour and a half every day

[@MarioTomicOfficial]

Great job!

[@ICcccreg]

What are you eating

[@benchmarksx1650]

@@ICcccreg it’s not really what I’m eating it has to do with a calorie deficit only, I’m not the healthiest guy when it comes to eating.

[@imenedaoud6243]

how many miles is that and how many steps

[@benchmarksx1650]

@@imenedaoud6243 usually that’s 10k steps but I don’t really trust my iPhone to count them just do an hour and half and calorie deficit

[@Ariel-sv9de]

The enjoyment of walking is king Somedays I can walk for 3 hours though out the day. I either listen to music, podcasts, prayer or listen to the audio bible. It's fantastic because I combine therapy, relaxation, keep my body busy, exercise and build up my spiritual life with God. It has win written all over it.

[@joshblunt7165]

Great breakdown. Definitely psychology for me. I’m not a huge fan of running but I do 15min incline walk in the treadmill to warmup before a workout and another 15min after a workout to cool down a bit. This allows me to burn some additional calories while also adding some benefits to my overall workout 💪

[@MarioTomicOfficial]

Cheers

[@PettyBlue1]

Thank you for the insight! Walking should be popularized as a cardio activity. Often because it doesn’t require willpower and the effort isn’t as preceivable, people skip doing it, because it feels like it won’t count as a physical activity. Personally I still choose running, because II feel my best when I run x3 per week (easy 5k). It just does something to my body that I cannot compare to any other sport. I believe it’s sweating out electrolytes, which cause water retention. And also speeds up metabolism for the whole week + exercises willpower. I feel inctrdibly light and energetic after running. Thankfully I don’t need to restrict calories.

[@rafaelcascalho4180]

Great criteria dude! Personally, I enjoy walking and cycling much more. My actual deal is to face other exercises such as push-ups be for resistance, or whatever.

[@anonymususer1728]

Walking is for people with lots of time on their hands ! (either no job, or part time job) Most people have jobs that take around HALF of their day (including getting ready for work in the morning, and the actual drive to/from work). It's recommended to get around 8h of sleep per night, so that leaves us with around 4 hours of time to spare. Since it's stated that we already work out in the gym - that takes around 2 hours (again, we include the time it takes to get ready for the gym, and the actual trip to/from gym). Now we have just 2h left for other things, such as family time, going out with friends, hanging out with your partner, cleaning the house, repairing things, having sex, helping people, relaxing (watching movies, reading etc) and so on. And now you're asking to fit in these 2 hours an extra session of cardio. Given the amount of things we are already required to do in those 2 hours of spare time, which option do you think is more feasible for cardio ? a) Running : burning calories FAST - in a short amount of time b) Walking : burning calories slowly - in a much longer period of time ???

[@ChicagoJ351]

I feel the same way about walking that Mario does. It’s one of my favorite things to do, especially on good weather days. It’s inspiring to walk and listen to music, think about all the goals I have, know that I’m doing the work to get there. I’d encourage everyone to try walking, even if it’s just to get out of the house. It’s great exercise, will help you sleep, burn calories, it’s low impact, and can be inspiring especially to good music.

[@Pwr6phil]

It definitely helps me sleep, i realized that after I added walking in right away. 🙂

[@dmitry5319]

Great video. I would also add that practically walking is much better than running. For running you have to deliberately allocate time during the day, change, take shower etc, while you can easily fit extra 1 hour of walking into a daily schedule, say, by walking part of the way to the office

[@MarioTomicOfficial]

Very true!

[@patrickvanmeter2922]

Actually learned this on my own with experience.

[@mikesrandomchannel]

Great video and I’m at that stage in life where walking is looking really appealing to get down to being really fit rather than just pretty fit.

[@09764312468]

Hill sprinting is a form of resistance training, while helping to burning many calories, it is also NOT high impact for your joints and knees.

[@imanvendr]

And incline walking on treadmill

[@09764312468]

@@imanvendr for females yes, men should not be opting out of giving 100% effort with each workout and seeking the easier path

[@cjbfire95]

I need to find me some hills

[@RohanAnand417]

This is the no BS content that everyone should see. Great work Mario !

[@TITLEWA]

I love both, equally. But I don't have a car so I naturally walk everywhere so when it comes to exercise I will always choose running as a way to switch things up. Plus running just makes me feel like superwoman, the way I just flow with the wind. There's no better feeling lol

[@renelvital]

Their you go! Whatever floats your boat. That runners high or splendid sensation is so lovely.

[@bridawg24]

That's great. I wish I could run. But as a weight lifter, walking suits me better and preserves muscle mass. I loved running when I was very young, but hated how skinny it made me.

[@TITLEWA]

@@renelvital It's seriously the best!!

[@TITLEWA]

@@bridawg24 I totally get it! I'm a little nervous about how skinny I will get with running. Hoping it isn't too extreme lol

[@Poeticbladezero]

Completely agree...I miss running, recovering from a heel spur 😓.

[@jayashrishobna]

Really useful info, thanks! Interestingly, for me, running makes me want to eat a big meal right after, but HIIT has the opposite effect of taking away my hunger. That's why I never had any success with running and weight loss, but HIIT has actually helped me manage my eating and hunger cravings. I guess running just felt like me depleting my energy stores, but HIIT always feels like me getting stronger because it burnsss :)

[@SONSONPAUL]

Thanks for the content Mario! So down to earth & realistic! Love that you make it understandable & help us feel like it's achievable but most importantly sustainable!

[@MarioTomicOfficial]

Cheers

[@jasonwelsh417]

For over 20 years I have walked well over 10km a day with my dogs. I always considered it as more for them nd my work outs were a separate thing but now that I am older I am realizing how amazing the benefits of all that walking are for me also

[@commodore665]

I do a weight session after work , and then have a 45-60 minute walk after dinner , walking helps me to unwind at night .

[@myell5735]

I used to do that, but France has a 6PM curfew now, which means I have no time at all to go on a walk within the day... Sure miss those evening walks

[@commodore665]

@@myell5735 we are business as usual in New Zealand 🇳🇿

[@28lrod]

Listened while walking as I could upgrade my knowledge on a wall much better than run. Running criteria in regards to hunger and recovery capacity our my favorites that can be over looked. Sending this too my dad.

[@MarioTomicOfficial]

Cheers Luis!

[@nygiantschamps9340]

Its like mario is literally reading my mind and sees all the mistakes I have made ! Hunger response to cardio BAM! Mario has a crystal ball man !

[@MarioTomicOfficial]

cheers!

[@njsfer]

This is great advice, but only for people that seek aesthetics and size over anything else. I was an enthusiast bodybuilder for 6 years but because of my running background I started to run again and I ended up splitting my training between running and lifting. I prefer to be more of an all-around athlete than just to look as big as possible, and in that regard running is a better option. I still walk to recover from long runs and in my rest days, walking is definitely a great thing to do either to our mental health or to our burn a bit more calories. Still, like anything else, you end up adapting to recovering from running, I know a couple of big guys that run a lot and are able to do their normal lifting, without any drugs.

[@seandangercampbell]

The problem with running for me is that it sent me maddeningly hungry, which would cause me to binge eat. Walking does not have that effect at all.

[@cyberbehrens]

I do almost the same: the first three months of this year I walked every day for an hour and a half with 9 kilo in my backpack, since then I reduced the weight to 4. I eat veggies, protein and very low on carbs and work out with free weights and barbels daily: It's perfect for me. Very nice and informative video, man.And oh yeah, part of your lifestyle, so true what you say. Don't think about it anymore it is what I do. It's like breathing.

[@kapoioBCS]

Sprinting and football(soccer) for me , doesn’t matter the cost, if you don’t enjoy it. And I love soccer :D

[@MarioTomicOfficial]

Used to play a lot of soccer as a kid - one of my favorite sports!

[@beherenow1668]

Men det er brunost som er hemmeligheten

[@emilemil1]

From what I understand, a large portion of the calories burned from walking and similar low intensity movements are taken directly from your fat stores, making it highly efficient. The key is keeping it just intense enough that you don't get out of breath, since plenty of oxygen is needed to turn fat into energy. Running and other high intensity cardio instead takes most of its fuel from your glucose stores, which comes from your liver first and foremost, but if the liver runs out it will start to break down your muscles as a backup (so never starve and do cardio). Glucose is refilled by eating, so in essence you're just aiding your caloric deficit in the same way as if you would simply eat fewer calories. So running and eating fewer calories work similarly. You make sure that your body doesn't get enough calories in a day, and through diet and training you try to make your body take the calories you lack from your fat and not from your muscle. Walking more directly targets your fat, meaning you don't need to adjust your diet as much or have your training suffer from eating too few calories, or emptying your glucose stores which you also use during intense training. The downside of course being that it takes much more of your time.

[@marcinx89]

i love walking and listening music & podcasts. just listening to you now 😊

[@MarioTomicOfficial]

Awesome!

[@MrCrazy-eb5cg]

@@MarioTomicOfficial we love you!

[@alecksklar5135]

just discovered this channel. Instant sub 1:40 minutes into the video. Gotta look forward to this delicious content. Very precise infos you give and thats what i want

[@starshine9836]

I can walk 3-4hr straight and enjoys it. But for run, 20min and I'm dread of it.

[@flor18gatar]

i could walk 3-4 hours as well, but what working adult has time for that? unless you're set for life, this isn't a realistic option.

[@starshine9836]

@@flor18gatar ha. That was when I'm having off. But in regular days, if I keep to a good sleep of 8 hours, an hour of walk once I wake up, try not to sit at work, and walk home in the evening, hitting aproximately 2 hours for the whole day, im glad. That's about 13k steps. 🤣 Unless u are with a job on feet, it really needs sacrifices and discipline, then habit. Not easy to stay fit esp deskbound work.

[@flor18gatar]

@@starshine9836 2 hours throughout the day sounds a bit more doable for sure. Well, i'll give it a shot. =)

[@patt5085]

Commuting is also count as a walk. 20 mins to catch a train each trip, 20 to get lunch, shopping, coffee, etc. The weight will go up noticeably if I drive. Also feel stave after but that also makes any meal tastier.

[@starshine9836]

@@patt5085 your are right! Take stairs instead of escalator /elavator too!

[@stephen_am9812]

Wow. Not one person who supports running over walking in the comments?For several years, I’ve been running for 15 minutes (at 5.5), 3 times per week, before my non-leg day workouts. On leg days I do 15 minutes of stair master. As a novice, it it hurt my workouts, but over time I built endurance and tolerance. Now I can’t image lifting without it. And I feel like I burn more fat. To each their own but it hasn’t hurt my workouts now that I have endurance. Let’s not forget athletes such as football players, basketball players, cross fitters, etc. all run frequently and it doesn’t seem to hurt their “gains.”

[@Robert-eh1dq]

Physiologically speaking A HIIT session should increase insulin which decreases hunger.

[@noturbuttercup]

Yeah I’ve noticed I’m not hungry after I do a 45+ HIIT workout.

[@sillymesilly]

@Biohacking Ole incorrect. You cannot turn muscles into anything. The only way to remove muscle is either by surgery or rhabdomyolisys

[@barneycharles7110]

Spot on, I stopped running four months ago. I am down to 10-12% BF range after 6 months of discipline and a better nutrition. My take on walking vs Running is also associated with the psychological effect: I found myself stressing when I was not able to go for a run as it was much harder to incorporate in the routine than a walk. It was creating a vicious circle which probably had some negative impacts on my mindset and my overall progress. You mentioned the hunger and impact on your gains, the diminishing returns from a calories expenditure perspective is also a key here if you don't enjoy running that much. Your body will adapt and try to save energy, impacting your NEAT and making the few hundreds extra calories irrelevant as the body may save these outside of the exercise window to help with energy savings (especially for people pushing calories expenditure a lot). The body will always adapt more when doing intense activities. Once again, excellent video :)

[@dougyeefresh87]

If you walk a few miles a day in a couple of months you'll notice your stomach will get tighter and more toned. Happens very subtly .

[@ef4zsv]

Thank you so much for that. You helped me set a new goal. All my life I have always enjoyed walking, but have been slacking during thos pandemic. I need to start walking again.

[@hanbrolo411]

Didn't understand all because my English is not very well but it's cool to find your channel. I walk round about 15000-20000 steps a day sometimes in 1 sometimes in 2 sessions. I regular my blood pressure so I don't need medicine for it. Also lost 65 pounds so far. It's a whole new healthy feeling.

[@ernstfall967]

As a powerlifter, nowadays in the M3 category (60-70 years), who has to watch my weight,I totally agree with what Mario says about recovery. Walking helps you recover from squats and deadlifts, whereas running interferes with your progression. I also like to say this about injuries: we are not generally born to run, that’s a myth. You have to be build in a certain way to develop an effective and safe step. Just look at the average jogger and I think you will se my point. However, we are certainly born to walk.

[@Christopher-md7tf]

Myth? My man, running is how we secured our survival for millenia by chasing down animals until they were exhausted, because we are the best at cardio through our ability to sweat. If we had not evolved this ability to excel at long-distance-running, our species would've probably died out ages ago.

[@JoaniMaster]

I agree. Running can get in the way of weight training. And also when you resistance train hard, your running will feel like death. I myself love to run, and also participate in marathons and triathlons. Doing heavy squats and deadlifts in the gym, even though progressing well, was dropping my mileage and endurance drastically. I have found my sweet spot with calisthenics. Bodyweight resistance training is way easier to recover from. Doing high reps will not only help your muscle gains, it will also improve your cardio. Oh and also the number of calories burned is astonishing, you can get away with some desert twice a week or so.

[@idealsAREisomorphic]

The biggest struggle with walking is how time consuming it is. The trick is to find something productive to do. I guess it’s a good time for a podcast.

[@electroelysium2281]

Air bike is insanely effective and productive in terms of calories burning. It's also pretty "easy" on the body compared to running and never leads to injuries.

[@gainde1137]

After walking you don't need to shower, no clothes change and no extra commuting needed. Means 45' walk = 30' running + preparation/shower etc. Distance then will almost the same. Got it?

[@idealsAREisomorphic]

@@gainde1137 45 minute walk is not nearly enough. That’s like 3-4 kilometers. I think one needs at least 10 km to graduate to a man.

[@gainde1137]

@@idealsAREisomorphic the 45' were just an example. Actually I'm doing 2 times 40' a day and reach always at least 10k steps.

[@idealsAREisomorphic]

@@gainde1137 your point however relied on the fact that the difference between a walking session and a running session was insignificant. But sure, where there is a will there is a way. I try to walk as much as I can during my daily work-home commutes. It also doubles as an opportunity for me to clear my head and cool off. So I support dividing the volume up during the day.

[@languafe4111]

Your second urge to hit the like button around 4:08 actually worked on me. I just thought I'd let you know. And I did in fact like the video, thanks!

[@danloprueba5956]

Thanks for sharing!Walking is underrated and people use the car even for 5 minute walking distance.

[@aimson]

Yeah, I find that if I'm not in great shape, especially legs, then running REALLY kills my strength training. Walking (I also like the elliptical machine) allows me to get in better shape so I can later decide to run or not. Also, weather is a huge deterrent to running - it's currently 18 degrees outside. However, I walk 30 minutes after work inside the building (or do stairs), and it's super comfortable. Lastly, it's easier to walk and talk then run and talk, so walking with my wife allows for much greater sustainability over time. That said, I like mixing things up, and I plan to work on sprinting on the local track when the weather gets warmer. Do fun stuff and mix it up I say!

[@KalDay932]

I remember hearing somewhere that because running does put the body through a lot of stress, the elevated cortisol levels can impact the weight loss.

[@ashina5924]

Realistically its neglegible. Dont worry about those minor issues unless youre competing

[@KalDay932]

@@ashina5924 I'm sure you're right but would you be able to elaborate? Or even point me in the direction of any resources that can really quantify that?

[@xxdrowssapxx1]

the real problem is recovery and inertia. I actually gained body fat switching from walking + running to just walking, but i saved my knees.

[@mininahid3300]

Running reduces my stress lol

[@nickthx1138]

Completely agree. Walking burns so many calories compared to workouts. Workouts of course are whats needed for cardio and muscle improvement but walking is a massively easy and efficient way of losing fat.

[@fitfrog65]

hunger is lower with low intensity exercise like walking!

[@KittyGata314]

🤔 true. Nice

[@SovereignStatesman]

Yes, anaerobic exercise like running chiefly burns glycogen, while aerobic exercise like walking chiefly burns fat.

[@fitfrog65]

@@SovereignStatesman Yes, running for me at least, was very intense, so more sugar is needed for energy.. I'm 75 now and only walk, no hunger, mostly fat burning.

[@BR-cq2hm]

I do resistance training and hatha yoga for active days. Recovery days is walking, yin yoga, restorative yoga, and qigong. Adding recovery workouts I can do at home instead of just doing nothing on non-gym days keeps me soreness-free and injury free.

[@anthonymarconi761]

Smashing that like button got my trackpad ripped!

[@MarioTomicOfficial]

Lol

[@glow15]

Thanks for bringing this up! I actually enjoy running and it's not something that I dread at all, but in terms of consistency, I find that walking, being a natural part of our daily lives anyway, is something I'm better at sticking to :)

[@gigirose6525]

I lost like 10 kilos from walking 8000 steps per day

[@ameliamaharani7574]

Wow thats awesome! For how long you did that to get the results?

[@hexas_]

I do around 10k a day. And my weight doesn't changed in last 10 years. Solid 75kg. 🤷‍♂️

[@SovereignStatesman]

Funny, I walked 8000 steps and only killed five kilometers. You must have some damn long fricking legs.

[@twowheelsandcroissant]

@@SovereignStatesman a giraffe

[@Vishal6969]

I've been walking 8k-10k steps everyday for about 2 years. Still no change.