How to use walking to get under 10% body fat? Take into consideration these 3 tips from Doctor Mike Diamonds.
Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
Although some people will tell you that cardio shouldn’t be ranked high up in the “things to do to lose weight,” you should not outright regard as cardio being bad. Mike Diamonds certainly doesn’t and he knows the ups and downs of losing weight and gaining weight yearly.
Walking is also disregarded by many as a form of cardio, even though it is. Just because you don’t break a sweat while walking, it doesn’t mean it isn’t giving you benefits – it certainly helps with losing weight.
Most people assume cardio is either running, cycling or swimming. Something that is high-intensity and that gets you breathing heavily at the end of a session. But walking, you can do it without any of those parameters and can even have a normal conversation with someone while doing it.
But what are these 3 simple tips from Mike Diamonds to use walking to get under 10% body fat? See it below.
How To Use Walking To Get Under 10% Body Fat
Walking is considered a low-intensity steady-state, which means you can do it for long periods of time without much difficulty. On the other hand, HIIT (high-intensity interval training) is an all-out cardiovascular exercise.
The biggest ally in knowing that walking can help you lose fat is that, although walking doesn’t burn many calories, the calories it burns come primarily from fat cells.
You can add walking informally, or formally into your training routine. Diamonds says the informal way is just by walking outside, while the formal is by using a treadmill in the gym. Begin with 8,000 steps and gradually increase by 2,000 steps every week. To get under 10% body fat, you might want to go as high as 20,000 steps every day.
Another great tip to increase your walking workout on the treadmill is to increase the elevation of it. Diamonds would do 3-4 sessions of a minimum of 20 minutes with the maximum incline (about 15 per cent). He would walk at a pace of 6 kilometres per hour and keep it consistent.
maintaining your VO2 max at 65% elicits the maximum amount of fat loss.
If you increase your step counts by 1,000 every week, you will notice you will lose body fat fast and without having to change anything else in your routine. You can still work out with heavy weights or play sports.
Check out everything Doctor Mike Diamonds had to say about how to get under 10% body fat by walking in the video below.
Walking is a simple yet powerful physical activity that can provide numerous benefits to your overall health and well-being. Here are some of the benefits of walking:
- Improves cardiovascular health: Walking regularly can help improve your heart health by lowering your risk of heart disease, stroke, and high blood pressure.
- Helps with weight management: Walking is a low-impact exercise that can help burn calories and assist with weight loss or maintenance.
- Boosts mood and mental health: Walking can help reduce stress, anxiety, and depression by releasing endorphins (feel-good hormones) and improving blood flow to the brain.
- Improves bone and joint health: Walking is a weight-bearing exercise that can help strengthen bones and reduce the risk of osteoporosis, as well as improve joint mobility and flexibility.
- Increases energy and stamina: Walking can help boost your energy levels and improve your overall fitness and stamina, making daily activities easier to manage.
- Lowers the risk of chronic diseases: Regular walking can help lower the risk of chronic diseases such as diabetes, cancer, and arthritis.
- Promotes better sleep: Walking can help regulate your sleep cycle, allowing you to fall asleep faster and stay asleep longer.
- Improves digestion and gut health: Walking can aid in digestion by stimulating the muscles in your abdomen and reducing constipation.
Overall, walking is a simple yet effective way to improve your health and well-being. Even a small amount of daily walking can provide significant benefits, so consider incorporating this activity into your daily routine.
The amount of walking recommended per day varies depending on your age, fitness level, and overall health. However, the general guideline for adults is to aim for at least 150 minutes of moderate-intensity physical activity, such as brisk walking, per week. This equates to approximately 30 minutes of walking per day, five days a week.
If you are unable to commit to 30 minutes of walking in one go, you can break it down into smaller chunks throughout the day. For example, you could aim for three 10-minute walks or two 15-minute walks. The key is to find a routine that works for you and fits into your daily schedule.
It’s important to note that these recommendations are just a general guideline, and it’s always best to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions. Your healthcare provider can give you personalized advice on how much and what type of physical activity is safe and appropriate for you.
Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:
- Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
- Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
- Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
- Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
- Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.
To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.