This is what you should be doing every day to lose body fat faster. The information below was taken from a video from Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.
See below all the information you need to lose body fat faster without having to suffer with crazy diets or gruelling workouts.
Do This Every Day to Lose Body Fat Faster
Discover a remarkably effective and effortless routine to significantly boost fat burning without resorting to questionable fat-burning creams or strenuous gym workouts. The key lies in a proven approach supported by numerous studies – a goals-based walking program. Incorporating this into your daily routine can accelerate weight loss, requiring no changes to your diet, no extra expenses, and no gruelling gym sessions.
At first glance, the idea of walking for weight loss may seem too simplistic to yield significant results, but the science and real-world experiences tell a different story. Researchers have found that setting a daily walking goal can lead to impressive weight loss outcomes. For instance, in one study, participants were able to lose an average of 17 pounds over six months by merely engaging in a brisk walk each day, without any dietary alterations. When combined with diet modifications, the potential for fat loss becomes even more promising.
Setting a target of around 10,000 steps per day is an ideal starting point for this walking program. While you can certainly aim for higher step counts, it’s advisable not to go below 7,000 steps daily if you desire noticeable and consistent results. The number of calories burned during your walks depends on several factors, such as your weight, the incline of the terrain, and whether you are walking on a treadmill or outdoors. The heavier you are, the more calories you’ll burn for each step taken. Walking on an incline burns more calories than walking on a flat surface, and outdoor walks generally expend around 5 per cent more calories than treadmill walks due to the added effort of propelling yourself forward.
By consistently adding 10,000 extra steps to your daily routine, you can burn an additional 2800 to 3500 calories per week. This substantial calorie deficit can significantly aid your weight loss efforts, as most fat loss diet plans aim to burn 3500 to 7000 calories per week. The best part is that achieving this calorie-burning boost doesn’t have to be time-consuming. If you are already moderately active during the day, adding a brisk 30-minute walk can easily help you reach your daily step goal. For those who have less activity throughout the day, small adjustments like taking the stairs, parking farther away, or walking during lunch breaks can contribute to reaching the target.
Tracking your steps has never been easier, with numerous smartphone apps available for this purpose. While some people use devices like Fitbit, these gadgets are no longer essential with the abundance of step-tracking applications on smartphones.
For more information, watch the full video below from Max Posternak.
Although achieving 10,000 or even 8,000 steps a day may seem challenging, especially if you spend most of your time at home or in an office setting, it can be made easier by incorporating it into existing habits. For example, making it a habit to go for a 10-minute walk after each meal can add an average of 3,500 steps to your daily count. By implementing such strategies, the seemingly daunting goal of reaching 10,000 steps becomes more feasible and attainable.
While walking can contribute to weight loss, it’s important to note that for optimal results, it should be complemented with a solid nutrition plan and regular weight training. These additional steps serve as a valuable supplement to your overall fitness routine but should be combined with other key elements to accelerate progress and establish a strong foundation for long-term success.
Walking is a simple yet potent form of physical activity that offers numerous benefits for overall health and well-being. Its positive impact on cardiovascular health is significant, reducing the risk of heart disease, stroke, and high blood pressure. Additionally, walking contributes to weight management by burning calories and aiding weight loss or maintenance. The activity also has remarkable effects on mental health, as it releases endorphins that alleviate stress, anxiety, and depression, while improving blood flow to the brain.
The benefits of walking extend to bone and joint health, as it is a weight-bearing exercise that strengthens bones and reduces the risk of osteoporosis. Moreover, it enhances joint mobility and flexibility. With increased energy and stamina, walking improves overall fitness and makes daily activities more manageable. Moreover, incorporating regular walking into one’s routine can lower the risk of chronic diseases such as diabetes, cancer, and arthritis.
Another advantage of walking is its positive influence on sleep quality. By regulating the sleep cycle, it helps individuals fall asleep faster and enjoy more restful sleep. Furthermore, walking aids digestion by stimulating abdominal muscles and promoting better gut health.
To reap the benefits of walking, adults are encouraged to aim for at least 150 minutes of moderate-intensity physical activity per week, equivalent to 30 minutes of brisk walking five days a week. If completing 30 minutes in one session is challenging, breaking it down into shorter walks throughout the day is equally effective. The key is to find a routine that suits one’s schedule and preferences.
However, it’s essential to remember that these are general guidelines, and individual circumstances vary. Consulting with a healthcare provider before initiating any exercise program, especially for those with underlying health conditions, is crucial. A personalized assessment ensures that the chosen physical activity is safe and suitable.
Weight loss plateaus are common occurrences when an individual’s weight loss progress slows down or stalls, despite continued efforts to shed pounds. Several factors contribute to these plateaus, including metabolic adaptation, changes in physical activity, calorie intake, hormonal changes, and psychological factors.
As individuals lose weight, their bodies adapt to lower calorie intake, leading to a reduction in the number of calories burned at rest. This metabolic adaptation hinders further weight loss progress. Moreover, consistent physical activity can become less effective over time, as the body adjusts to the routine. Fatigue or injury may also cause individuals to decrease their activity level.
Calorie intake plays a vital role in weight loss plateaus. As weight decreases, the body requires fewer calories to maintain the new weight. Failure to adjust calorie intake accordingly can impede further weight loss. Hormonal fluctuations, such as insulin level changes, can also affect progress, particularly insulin resistance, which hampers weight loss, especially around the midsection.
Psychological factors, such as stress and lack of sleep, can be detrimental to weight loss efforts. Stress elevates cortisol levels, promoting fat storage, while inadequate sleep disrupts appetite and metabolism-regulating hormones.
To overcome weight loss plateaus, individuals must reassess their diet, exercise routine, and lifestyle habits. Identifying areas that require adjustment is crucial. Increasing physical activity, adjusting calorie intake, and managing stress and sleep can help reignite weight loss progress. Seeking guidance from healthcare professionals or registered dietitians can provide personalized recommendations to achieve weight loss goals effectively. Regular monitoring and adaptation are essential to continued progress and overall success in weight management.