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How Much Do I Need to Walk to Drop Down to 10% Body Fat?

Be consistent and hit this number as often as possible.

Have you ever questioned yourself: how much do I need to walk to drop down to 10% body fat? Well, you will find out the answer below with the assistance of Mario Tomic.

Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle. He has a YouTube channel account with nearly 400K subscribers.

Mario is actively pursuing a healthier lifestyle for people who watch his videos and he normally advocates for walking as the only cardio you need to get lean.

Firstly, walking is a low-impact and accessible exercise that can be easily incorporated into daily life. Unlike more strenuous activities, it poses minimal risk of injury, making it an ideal choice for individuals of various fitness levels and ages. Its simplicity allows for consistency, as it can be seamlessly integrated into routines without the need for specialized equipment or intense preparation.

Secondly, walking contributes to calorie expenditure, playing a pivotal role in weight loss. While the energy expended during a single walk may seem modest, the cumulative effect of consistent daily walking can create a substantial calorie deficit over time. This deficit, when coupled with a balanced diet, is fundamental to shedding excess weight. Moreover, walking boosts metabolism and encourages fat burning, making it an effective tool in achieving and maintaining a healthy body weight.

Thirdly, beyond its physical benefits, walking promotes mental well-being, reducing stress and enhancing mood. This psychological boost is crucial in the context of weight loss, as it helps individuals stay motivated and committed to their fitness journey. The rhythmic nature of walking has a calming effect, making it a sustainable and enjoyable activity that people are more likely to stick with in the long term. As a holistic approach to weight management, walking addresses both the physical and mental aspects of a healthy lifestyle. Speaking of health and walking:

Read More: What Are the Minimum Steps You Should Walk Every Day for Health Benefits (Not 10K)

But getting back to the point mentioned before: how much do I need to walk to drop down to 10% body fat? The link above mentions walking to reap health benefits, but if you want to drop down to a much lower body fat percentage and look very lean, that number is going to increase, as Mario Tomic explains in the next paragraphs.

How Much Do I Need to Walk to Drop Down to 10% Body Fat?

Mario Tomic reflects on the pertinent question of how much walking is necessary for weight loss. In a video, he endeavours to unveil his personal walking routine and elucidate the approach he employs to attain a body fat percentage of 10% and below. Mario is keen to impart practical tips that can assist others in establishing their own walking regimen, seamlessly incorporating it into their lifestyle to achieve and sustain leanness.

Mario underscores the importance of intertwining walking with judicious nutrition management and resistance training to optimize the outcomes of a fitness journey. Nutrition, constituting the primary catalyst for fat loss, is pivotal in establishing a caloric deficit, complemented by a high-protein diet and healthy eating habits. Concurrently, progressive resistance training is emphasized for building strength and challenging the body.

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Source: Reinhart Julien on Unsplash

Embarking on a detailed exploration of his personal walking routine, Mario delineates the target range of daily steps, set between 10,000 and 15,000. Expounding on the caloric implications, he emphasizes the significance of net calories burned, cautioning against the common error of considering total calories expended. This meticulous approach yields a weekly calorie deficit of 2,100, contributing to a sustainable loss of approximately one and a half pounds per week during the initial stages of fat loss.

Reflecting on past experiences, Mario acknowledges that, without prioritising walking, achieving a comparable weekly weight loss necessitated significantly lower caloric intake. However, with a focus on accumulating 10,000 to 15,000 steps daily, he can maintain a more sustainable caloric level above 2,000, making the overall process more efficient and enjoyable.

Recognising the synergy between walking, nutrition, and resistance training, Mario advocates for a holistic approach. You should make sure your daily walks do not compromise your rigorous pre-workout training sessions. Mario underscores the importance of balancing step count goals with considerations for training performance.

Source: Jupilu on Pixabay

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Mario recommends determining your baseline step count by reviewing smartphone or fitness tracker data over the past few weeks. From this baseline, you can set realistic step count targets, gradually increasing them to align with your fitness goals. Mario emphasizes the need for specificity in goal-setting, incorporating walks into one’s schedule and utilizing technology for tracking and accountability.

In closing, Mario stresses the transformative impact of consistently achieving a higher step count, advocating for its significance in long-term weight loss and overall well-being. He invites viewers to hit the like button and pledges to delve further into personalized walking routines and strategies in future content.

For all the information above with more details, you can simply watch the video from Mario Tomic below where he answers “How much do I need to walk to drop down to 10% body fat.” Check it out.

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In-depth, this is why walking can be considered the king of fat loss exercise:

  1. Calorie Expenditure: Walking, especially brisk walking, is an effective way to burn calories. The number of calories burned depends on factors such as speed, distance, and body weight. While the exact calorie expenditure varies from person to person, walking can help create a calorie deficit, which is essential for fat loss. To maximize fat burning, it’s recommended to walk at a brisk pace for an extended duration.
  2. Accessibility and Low Impact: Walking is a low-impact activity that puts less stress on your joints compared to high-impact exercises like running or jumping. This makes it suitable for people of various fitness levels and ages. Additionally, walking requires no special equipment, and you can do it virtually anywhere, making it highly accessible.
  3. Increased Fat Utilization: Walking predominantly relies on fat as a fuel source. During low to moderate-intensity exercise, such as walking, your body primarily utilizes fat as an energy source rather than carbohydrates. This makes it an excellent exercise choice for fat loss, as you are directly targeting stored body fat.
  4. Preservation of Lean Muscle: Walking helps preserve lean muscle mass while losing fat. This is important because muscle is metabolically active and burns more calories at rest than fat does. By preserving muscle mass through walking and incorporating strength training exercises, you can maintain a higher metabolic rate, which aids in long-term fat loss.
  5. Sustainable and Consistent: One of the key factors for successful fat loss is consistency. Walking is a sustainable activity that can easily be incorporated into your daily routine. Whether you walk outdoors, on a treadmill, or even during your breaks at work, it is an activity that can be maintained over the long term, leading to gradual and sustainable fat loss.
  6. Mental and Emotional Benefits: Walking not only has physical benefits but also contributes to mental and emotional well-being. It can reduce stress, improve mood, boost creativity, and increase overall mental clarity. By enhancing your mental state, walking helps reduce emotional eating and improves adherence to healthy lifestyle choices, facilitating fat loss.

6 Effective Ways to Use Walking to Get Lean and Shed Fat

So how can you use walking to get lean and shed fat? Here are the ideas that Mario Tomic implemented in his life to get below 10% body fat.

  1. Walk during meetings and calls – if you are on the phone talking to someone, walk while you do it.
  2. Walking and learning – watching a video on YouTube to further your knowledge, you can do it while walking. The same can be said about listening to an audiobook or a podcast.
  3. Walk between sets – instead of just staying next to your barbell while waiting for that 60-90 seconds of rest between sets, how about walking around to keep active?
  4. Make walking a social activity – if you are hanging out with friends, go out for a walk.
  5. Walk as part of your morning or evening routine – you can incorporate walking as a morning habit or a pre-bed routine (it doesn’t have to be long walks either, but be consistent).
  6. Look for more walking opportunities – park further from the grocery store, take the stairs instead of the elevator, and be more active with little things as they add up in the end.

To see Tomic’s explanation of each argument above, check out the following video.

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