My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
I’m 65 and I’ve been retired for three years, now. Back in March, on the urging of my girlfriend to get a part-time job and get out of the house, I became a parking enforcement officer for my municipality...aka, meter maid. Three days a week, I walk between 23,000 and 26,000 steps during my shifts. Sometimes I achieve 29,000 to 30,000 steps. I’ve lost over 15 pounds and am one pound over my weight in high school! I feel great and still walk most of my off-duty days.
I’m in Spain on vacation, walking all day long and swimming, feeling great eating healthy and having ocasional ice cream that I love here! Just finished my day with 14,091 steps, didn’t even feel it. 😊
Where in Spain, we went to Menorca like a month ago, loved it. Would hike out to the beaches from cala Galdana, carrying out beach stuff and snorkel kit and the baby. Then snorkel chill for a bit and hike back on or to the next place. Worth a visit
Done at least 10k steps per day from 01 Jan this year (220 days streak as of today). Averaging on around 15k steps a day. Also do gym 3 days a week and 2 runs. Happy to have lost approx 25kg so far! Must admit, I feel much better than what I did on 01 Jan!
@@KB-jo8ld Your argument from ignorance fallacy has rendered your point useless. Try again. Additionally, complexity is NOT evidence of design.... SIMPLICITY would be.... What level of education do you have?
I live in a high desert plain. It can get to 20 below zero in the winter and over 100 in the summer. I tend to switch off to walking in the late spring through most of the fall and do my HIIT workouts indoors during the winter. I much prefer walking, but the workout confusion helps me out overall with fitness. I also lift several days a week and practice martial arts. Forgot to mention that I'm 70 years old.
I started walking dogs at my local animal shelter, worked up to 5-6 miles twice a week and the fat I had around my waist is almost gone - finally! Plus I made a lot of happy dog friends!❤
Walking is incredible. but remember to walk with purpose. try to raise your heart rate just a little more than just poodling along. just below marching pace. purpose. Walk with purpose!
Amen Brother Tom. Walking has completely changed my body. Thank you for your work. We love you brother. Keep on doing what you do. Your content is a constant motivation for me daily. Peace be with you brother 🙂
I've been an endurance athlete pretty seriously for the past 12 years. I started walking a lot more in the past couple of years and my HR has lowered noticeably since then!
Recovering HIIT junkie. I run about 15-20 miles a week with about 20% some kind of speed work, the remainder of running is zone 2, and the rest of my 20,000-25,000 steps are walking all throughout the day, preferably on hills. I also strength train and I’m back to being in great shape as a 54 year old female.
I am a disabled vet. Alot wrong with me physically. Due to the damage my body has gone through I can no longer run. Instead I get on the treadmill and put it on the hill setting and just walk. I try and get better each week. Going a little further and picking up my pace. Got to get back into it again after recovering from a relapsed injury. Glad to know I am doing something right.
Walking is my meditation, my bonding time if walking with friends or family, my time off the internet, my transport, my time for errands and grocery shopping,( live downtown). my time to observe the neighbourhood,the architecture, the people, the trees and gardens,the animals,the sky and clouds. ❤
I did a good amount of swimming yesterday and today i just felt like taking a walk. Then (with wonderful synchronicity) Thomas drops this video And thats why we need to stay tuned to this channel ~God Bless
@@donquixote... I'm pretty sure the new AI bots are set up to help us, not to spy. Ever ran a business and needed things or information ASAP? So it's to your advantage, who cares about a analyst seeing what Iv been talking I don't like being socially nervous either and I am the motherlovin government ... I think about it when I don't litter. Calling it just coincidences is a small way of thinking. Opportunities and connections are always in the making
@@mcollins476 Let us raise a standard to which the wise and the honest can repair; [this] event is in the hand of God!' - George Washington So similar quotes tell me to see all monotheistic faiths as believers in the same Lord The All mighty and Most Majestic. So the countries been thriving with the Lord's help for a long period of time. But now it's backfiring! Due to supporting tyranny once again. Look at the suicide rates in children , autism , mental illnesses, the whole ww3 happening leaders dying . But you and I are worried about which God
I have been walking to my gym club for about six months now. It is almost three miles, each way, and I carry a 35-pound pack. I really enjoy it. I get to watch the plants change with the season. I am lucky that I do not have to walk on any streets. I enjoy staying in touch with the seasons. In the winter I can usually get by with crampons but in fresh snow I sometimes use snow shoes. I live at 8000' elevation and I am 69 years old so don't give me any excuses. It makes me happy. I cannot imagine being any luckier in life. Often I just shower, steam room and jacuzzi and do not even work out at the club anymore. I am in the US but just for fun I won't tell you where. Can you guess. I will respond.
As my life grew more complicated, I simplified my way of being. I gave up driving my car over 15 years ago after coming back from my postdoc in Germany - and have been walking everywhere since. This has resulted in a lot of unintended "rucking" - which is me basically carrying loads of my groceries and other staples home. On days I go in to work to meet with my team, it can easily be a 20 km day. As a result, I am a woman in my mid to late 40's who has more lean mass than I did when I was in my 30's (5% more lean mass and equivalent reduction in fat mass - and I used to run)! I have been the same weight for over 25 years now. My stress levels, blood pressure, and wallet are also benefitting significantly from making walking a wonderful way of life. You can only win when you make walking a way of life.
@@avicenna1977 I haven't owned a car in 15 years, if I can't get to it on foot, it's the Trek ftw...I really prefer to walk, it's like flying a Cessna, your gonna get there, just can't get in a hurry, gotta allocate more time. All we have is time.
Variety- I experimented and was doing 3-4 miles jogs, tried some VO2 max alternating with a jog sprint and the. Stopped all of that for 6-8 weeks to simply walk. What did I learn… Variety in workouts is important. Walking reduced stress, was easy, but I tried jogging 8 weeks later and about croaked. I lost so much minimum heart rate threshold. Going back to mix it up weekly with intervals with VO2 max, slow jogs, incline walking and then just walking 8-10k steps each day. Great video! I learned a lot. Got to do a few things, not just one and walking is such a great base.
Great rec and bonding is hiking on weekends...one weekend we go to the coast for a coastal trail..then we switch to a mountain trail the next weekend....get to see a diff part of the state....meet new people...plus you can pack your back pack optimally for the road trip and for the hike...some trails are somewhat flats and others can be straight up incline from the start...plus it helped me lose 46 lbs in 5 months...you, Dr Berg, Mike Tennyson helped me lose and I ate real food and celebrate periodically
Gym beginner, I started doing incline treadmill. First few days would be 20 minutes inclined walking and then do weights. Noticing my progress each day as the walking became less exhausting. I was able to push myself to do 1 hour incline walking and it felt GREAT! Like it more than running. It works up a sweat, and I can dial in a consistent heart rate based on incline, without changing pace.
@kingssman2 Exactly! I used to run when in my mid 50s but tore my meniscus in both knees. I stopped running and everything healed up perfectly with no surgery. Now at 62 it's easy to do 20k a day or more but my average is 14k. It is nice to use the treadmill after weight training and as you said....dial up whatever HR you want.
This may be anecdotal but I’m sure I’ve heard it from multiple credible sources that cardio should be done after weights to maximise gains. I would do some looking into it but I’m 95% sure that is the case
@nateholmes4389 there is absolutely no connection between gains from weight training and doing cardio. Totally different and no synergistic effects. Cardio will help you burn calories as well as being great for heart health and overall conditioning. As a personal trainer, the benefits of both forms of exercise have incredible upside. If anything , the rise in cortisol from cardio can have a negative net benefit in recovery from strength training unless you are a high level athlete and in tip top shape for your specific sport. I am not considering zone 2 training the same way as running on a treadmill where your heart rate is substantially increased.
@@chrisedler6758 I’m not sure if you misunderstood what I said but after actually going back and checking the videos both from reputable sources (Dr Mike isratel and Jeff nippard) both of whom cite the studies showing that ideally if you want to prioritise fat loss and muscle gain then cardio should be done second where as if you want to prioritise endurance then cardio should be done second. I look at cardio from a body building perspective so its how I’ve always done it but whatever works for you
Broke my ribs over a year ago. Lost a ton of aerobic conditioning. Walking on a treadmill with incline gradually increasing over time is the best way I’ve found to recover that conditioning since it’s precisely controllable.
Lol , I live in USA since 10, as a french person. Everythime I go to paris I walk minimum 1h a day because subway nd it is agreable to walk around, eating whatever I want and loose weight. Make your streets walkable and nice and stop using cars. You are just rediscovering hot water.. I love USA ans american people and culture, but the way of life is insane. Stop buuilding cities around cars..
Over 15 k 5 days a week and 10k on weekends. Increase it when it's time to cut down more to about 18k every day it works like magic along with tracking calories 💪
Part of my new years resolution was to go on a hike. I build up to doing 1-2 3-6mi hikes a week. The weight just fell off! I did that for 4-5 months but the heat here in FL quickly killed it. Haven't been able to find a good replacement. Biding my time till it cools off and I can hike again.
I have a 2 mile loop in my neighborhood that is 50% very steep inclines. Used to get my hr put to 160 at the peaks. Walk it every day at 4mph pace for a year and a half and I’m down 70lbs and now my peak he is 135 at the top. Really changed me.
@j.w.knowles8238 I always walk more in Colorado than back home on the east Coast. The humidity in MD some days makes things difficult but I still do it daily.
2 hours at 5 am..2 hours at 5 pm hehe...uphill, on the Sanitas trail, Boulder,co...most fit town in America. These crazy people RUN up what I can only walk. Good stuff
@rq5304 for me getting my 15k steps takes an hour of a real uninterrupted walk, an hour or so at the gym moving around constantly, and after dinner a short 15 minute walk is all it takes. It's not like a 4 hour walk...steps add up during the day if you're active. He'll, with no walk workout and gym time it's difficult for me to ever be below 8k steps in a day simply existing.
Zone 2 incline walking is probably the best form of cardio there is. However, I find zone 2 running much more fun and satisfying. Additionally, running increases leg muscle mass and capillary density which give it some greater weight over incline walking.
@@aquamarine99911 for me 0 is resting, 1 is everyday life, 2 is walking or cycling light, 3 to 4 could be anything depending on your sport of choice, 5 is sprinting or maximum explosion
I walk 10-15k steps daily. Thankfully my job mandates I walk a lot being paint crew leader for my county's schools, but I always add a few thousand after work.
@user-mv2pr6fl8x hmm. Odd response, but no. I'm in charge of maintaining the paint and sheetrock of all 16 schools in my county. I have 2 guys under me, not a large crew, but just the right number of painters to get stuff done. We do help get rid of grafitti.
Here in NYC we often have to walk alot out of necessity. When my friends move to the suburbs they immediately gain weight. My opinion is yes walking is great but people adapt quickly.
Very interesting. I have a lot of farm animals and dogs, I knew i was getting strong carrying/walking with 5 gal buckets of water to them, but i wasn't understanding how.
Please keep an eye out for a study comparing barefoot or minimalist shoes vs fully supported shoes. From my personal experience in minimalist shoes, I noticed that I use the muscles more than if I have fully supported shoes.
This make perfect sense to me at least. I've a a very sedetary life style the last few years. and last year i desided to get in shape. Whe ni was younger i practised kickboxing which i wanted to do again. However i could not keep up in anyway, My poor pysic coupled with my diet "omad-keto" kinda sapped me for all my strenght. So i stopped, and started walking and strength train in the gym. Now a year later and 3.17 million steps ( roughtly 2.600km). and on off training in the gym (avr. 1 day a week). I tried starting to kickboxing again. And found that i could keep up even from day one and i really didnt know why. I had plenty of energy even tough at the time of practice I would have gone without eating for 20 hours. and even after 1.5 hours a HIIT I was not even hungry when i got home.
i love walkiing. so much more you can do beside just walking...work you stomach muscles by pushing tummying out and in, vacumn too. tighten muscle groups and relax them such as face, arms/hands ect....makes for a very fluid movement. added weights by carrying them or weighted vest adds caloric burning,endurance. so much more you can do just adding these and whatever you can imagine.
This man is 100 percent right. Ever s8nce I started walking 10 000 steps on the days i don't lift weights I have needed fewer rest tins btw my compound lifts
We all need to walk more when we can. Walking is good. Level 2 cardio is even better once you've reached the threshold when walking no longer gets the desired results.
80 yrs old and I walk at least 2 and 1/2 hours daily and sometimes kick it up to over 3 hours..I have to be careful because I'm thin as it is and tend to lose weight..I should say I've been doing this for the last 16 years along with Intermittent fasting..Feel great and healthy..I'm only on thyroid meds
Thanks for the informative video as always! follow-up question though -- is there a material difference in the benefits if you split up the walking into multiple smaller sessions vs a single longer duration walk? Example - four 15 minute walks throughout the day (6am, 10am, 2pm, 6pm) or one 60 minutes session all at once? Thanks!
As a (former) competitive cyclist, I've been through exactly this. Able to crank out watts, but hating and avoiding stairs. Nice to know that it wasn't just me. :)
Im animal based and generally in ketosis... how would this theory impact the 'improvement' of my cells to burn fat when I'm already burning it full time for energy?
I know damn well that. I'm 31 and 10 years ago I was living hell in my first love relationship so I needed to evacuate that frustration. So in summer 2014, I've started to walk everyday for an hour whatever the weather and it was even better when it was raining. I did it for about 3 months and when I came back to college everyone I knew was shocked of how much I've melted. I was like "what are you talking about? But thanks". Then I weighed myself and I was shocked realizing that I've lost around 25 lbs. My diet was normal, no excess food but I was sometimes eating Magnum ice cream bars too. I still walk on a regular basis but only to maintain my health and for blood circulation since my job is in the accounting department and sitting 8 hours a day is not good at all.
I go to 24hr fitness and I use the curve treadmill. I give myself a 5min walk warm up Soon as I hit the 5 min mark I start giving myself a 30 sec-1 min jog I do it every 2½ mins Once I hit the 1hr mark I already burned 1100cals MINIMUM
I have a question Thomas, I’m someone who gets 15000 to 20000 steps a day at work. How can achieve this and keep my daily job actives ? Great information thanks .
After i started my new job i walk 12 km daily (14k steps a day) i lost 24 kgs in 4 months. So i think if you want to burn fat you should stay under zone 2.
I’m 55. As I got in shape over the last couple years, one thing I did was work on my mile time, because I wanted to run a distance where I could run hard enough to really build heart strength and capillary density. I can now run a 6:30 mile. At my level of fitness, even if I walk with focus on pace, it is just easy. It burns calories…slowly. I do not believe it does anything else for me. Walking 45 minutes burns calories equal to about three bites of my dinner. I think I’ll save the 45 minutes, eat three bites less, and keep working on my mile. Aerobic base? Sorry, running a mile hard gives you a heck of a lot more aerobic fitness in every way compared to strolling around.
Functional exercises are a game-changer for life. High level fitness can be used as cross-training. You've also trained your sweat glands to become efficient sweaters so when you climb stairs you start sweating immediately. Compare it to when you stop working out for 2 wks then climb stairs , takes more effort to sweat. Herbalife, Dutch Chocolate "Formula 1" with ice and 1/2 banana beats any protein shake I've tried. US soccer team investing the product.
Thomas De Lauer This is the second time we meet my dear friend Thomas. The first time I met you, after taking a picture with you, I said to myself, Wow! Thomas is very nice and humble, now that I met you for the second time, I can boldly say, you’re the nicest TH-camr guy-friend I have ever met! Thank you Thomas, for being you! See you at Disneyland my friend! Lol… Joel
If I'm fit and walk so much every day (like 8-10 hours), and it doesn't tire me out at all, how many calories is it actually burning? By my calculations it's burning over 3,000 calories but I'm not tired at all and that just doesn't sound right.
Hey Thomas I love your videos, PLEASE could you answer this question? It’s my main concern right now which “luckily” I never faced before. For now I’m assuming the answer is “it’s not possible” but the question is “how do you keep a healthy face (full and no empty eyeballs or cheeks) when you lower your body fat percentage considerably? I’m now at the lowest % I’ve ever been. Nothing crazy btw, I went from 15% to 11-12%. I look shredded and honestly I’m full of energy - I do a million things during the day and I’m still full of energy by the time to sleep. But my friends say that I look skinny and lacking sleep. I myself only think that my face looks weird as my bone cheeks are more visible and my eyesballs sank a bit. Is there anyway to stay at the current bodyfat and make my face fuller? For reference: I’m 180 cm and right now I weight 78kg at 11-12% bodyfat percentage. I’m now working on going up to 79kg at the same bodyfat percentage. I eat my 120g of protein a day, I drink 3L of water at least and I sleep very well (7-8h).
What’s amazing is that this has to be repeated over and over… It’s LITERALLY known since the 80s… I‘m currently in post-COVID rehab, and the staff here is struggling to crank their machines resistance up high enough to get my pulse to a moderately training level. The other patients are doing about a third to half what I need in Watt resistance. I walk at least 10k every day and aim to get my pulse up close to 120 bpm, which means either high walking pace with a lot of arm swinging or using a weight vest and sometimes also carrying kettlebells. I‘m 52 and keep recommending walking to all these overweight and unfit colleagues of mine. Just walk, and don’t find excuses!
Sorry if you covered this in the video, but what works for fat loss? I read his book a few months ago and have minimized CrossFit and increased walking (10K steps/day) to shift my body from sugar burning to fat burning mode. I minimized high intensity due to some hypothyroid and adrenal issues - my functional doc said I was probably stressing my body with the high intensity workouts. I’ve kept a close watch on what I eat (calories, macros, and quality), but I’m at best maintaining if not gaining weight. Maffetone talks about building your aerobic base before adding anaerobic, but how does fat loss factor in to the picture? Would a combo of aerobic and anaerobic (while being mindful of diet ofc) be the missing key?
I'm getting at least 180 minutes of zone 2 per week, which includes a weekend ruck. In combination with weight training. I'm too old to blow my knees out on HIIT. I'd rather be able to carry my meat pack out of the forest full of venison.
What would be the consensus, about trying to mimic walking using a mini trampoline? If actual walking yields 110 steps per min - the mini t can increase the ''step count'' by at least 25% if not more. The Mini T would not replace actual walking, but could be used as a substitute for when the weather is dire outside, or if getting out is simply not an option, because the doors are locked and guards are patrolling the landing. Lights out and half are bouncing - thankfully not on the type that have metal springs. 😂
Mini T's are OK for short people. Tall folk with an 8' ft ceiling ...not a good idea (And it's over 100° F 6-months year. Outside isn't an option when living close to neighbors or an apartment)
My Fitbit records my rebounding sessions as walks or aerobic activity, depending on the intensity that I am jumping. Rebounding burns more calories than walking and build more muscle than walking, so it is a great substitute for walking in my opinion. When I need a few more steps to complete my step goal, I rebound.
@@canonrebel626 I have timed myself both physically walking and when on the mini T. More steps are done per min on the mini T than actually walking. You mentioning that your Fitbit records it as an activity is great to know, kind of reassures me that the effort is not wasteful Cheers for commenting,
Interesting and great news as I now approach 50. Interesting as I played basketball starting in middle school until around 34 or so. There was a 10 year period where I played at least 5 days a week. It was literally impossible for me to gain any fat. The thing is basketball is a full mix of high, medium, and low intensity training and cardio. During those years the only time I was ever out of breath was doing basketball specific training. IE: my friend and I would do polymetric specific training. When Steve Nash was coming back from injury he trained by playing semipro soccer and doing high intensity stationary bike workouts. When the NBA preseason practices started he noted how he was no where close to in shape for basketball. Anyways besides me bragging about Hoopin protege fact that basketball has all levels of intensity built in is why one would be in such shape?
I don't like to run. When I look runners, they look 20 years olders than they are. The constant cortisol is destroying them. I stick to bands, hiking, hill climbing with slow breathing.
Cycling insane miles every season, under-eating, and poor sleep/stress turned me into a Type II diabetic. Docs, nutritionists, none of them were right. I started fasting and walking. Eighteen months later, my A1C went from 7.7 to 5.4 and blood sugar rarely spikes ... unless I ride long and hard miles. My VO2max is 41 (fitness age of 43 though I am 52). Every time I go cycling for three or more weeks in a row, I get soft, gain fat, & lose muscle mass like crazy ~ maybe something else causes the insulin resistance? I go back to just walking and voila! the fat goes away, muscle builds back again, and my sleep is much better due to less stress. Resting heart rate in the low 50's - low 40's. 42 was the lowest resting heart rate I've ever had and that was after two months of walking for an hour or so every day. Mixing cycling in with the walking works but only on an intermittent basis (two weeks on, one week off). Just need to get into strength training over the winter. Love your content. Educational for sure!
I am 43 and have a resting heart rate of 48 because of walking minimum 10000 steps a day. I will get 8000 to 10000 and walk another 5000 to 8000 after work. I owe my cardio fitness to walking 🙏🏼.
Walking is good, but you don't have to limit yourself to just walking. Yoga and Pilates are also low intensity, and help keep your upper body from getting stiff and exercise muscles that other activities often neglect. I also like using air walkers or old-fashioned exercise bikes (not the spin bikes). Exercise bikes are good for recovery days when my HRV isn't the best.
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
What percentage of max hr should you aim for. I have trouble walking fast enough to get my heart up to 50-55%. Is this still good?
I started doing 1-2hours daily about 2months ago and my mood has done a 180 from hating life to thinking life is good and beautiful
Life IS good
I've been trying to wake up early and make this my routine. Failing miserably. I'll keep trying 🤙
I lift in the morning, walk the dog in the evening.
@@j.w.knowles8238You obviously walk 😅
I literally hate living.
May be I should walk too.
I’m 65 and I’ve been retired for three years, now. Back in March, on the urging of my girlfriend to get a part-time job and get out of the house, I became a parking enforcement officer for my municipality...aka, meter maid. Three days a week, I walk between 23,000 and 26,000 steps during my shifts. Sometimes I achieve 29,000 to 30,000 steps. I’ve lost over 15 pounds and am one pound over my weight in high school! I feel great and still walk most of my off-duty days.
Good job, sir
@@georgesteckert6334 good stuff.
Inspirational and motivating! Thanks for sharing your story.
I’m in Spain on vacation, walking all day long and swimming, feeling great eating healthy and having ocasional ice cream that I love here! Just finished my day with 14,091 steps, didn’t even feel it. 😊
im in spain also and walked about 14,000 steps im in sierra de gredos
skip the ice cream 😁at least that unhealthy one
Welcome, hope you love your stay😊
Where in Spain, we went to Menorca like a month ago, loved it. Would hike out to the beaches from cala Galdana, carrying out beach stuff and snorkel kit and the baby. Then snorkel chill for a bit and hike back on or to the next place.
Worth a visit
@hernanveigalima2131 Never ever skip ice cream! What's wrong with you?😂
stair climbing is my favorite exercise - i wear a backpack heavy with books - and climb for an hour - listening to early REM these days.
wow for an hour...
that REM will take you on a journey
As a distance runner it also took me a long time to accept that walking is a good exercise too! Thanks, Thomas for this video. You rock!
Done at least 10k steps per day from 01 Jan this year (220 days streak as of today). Averaging on around 15k steps a day. Also do gym 3 days a week and 2 runs. Happy to have lost approx 25kg so far! Must admit, I feel much better than what I did on 01 Jan!
This is exactly on point. We are designed to walk.
Designed implies a designer... Humans evolved... Not designed...
@@mcollins476go back to 2006
@@daveyhodge what does that mean? Are you trying to talk in riddles?
How anyone can look at the human body, and how unbelievably complex it is, and not conclude that we had a designer is beyond me...
@@KB-jo8ld Your argument from ignorance fallacy has rendered your point useless. Try again.
Additionally, complexity is NOT evidence of design.... SIMPLICITY would be....
What level of education do you have?
I live in a high desert plain. It can get to 20 below zero in the winter and over 100 in the summer. I tend to switch off to walking in the late spring through most of the fall and do my HIIT workouts indoors during the winter. I much prefer walking, but the workout confusion helps me out overall with fitness. I also lift several days a week and practice martial arts. Forgot to mention that I'm 70 years old.
That's awesome! I hope you keep it up for 30 more years!
I started walking dogs at my local animal shelter, worked up to 5-6 miles twice a week and the fat I had around my waist is almost gone - finally! Plus I made a lot of happy dog friends!❤
Walking is incredible. but remember to walk with purpose. try to raise your heart rate just a little more than just poodling along. just below marching pace. purpose. Walk with purpose!
Amen Brother Tom. Walking has completely changed my body. Thank you for your work. We love you brother. Keep on doing what you do. Your content is a constant motivation for me daily. Peace be with you brother 🙂
Gotta love the humility. This man is so used to performing at a high level but was able to accept that dialing it down could benefit him
I walked 26000 steps yesterday. It’s great for getting in great distance without doing much damage
I doubt you walked that much
@@macknumber9it’s actually not that hard. It’s just time consuming.
Why would you doubt it? I walked 21000 steps yesterday. You doubt me as well?@@macknumber9
My son keeps track of his steps everyday, he literally walks a huge amount of steps at work everyday@@macknumber9
That's approximately 20 miles if I remember correctly from when I used to count mine.
I've been an endurance athlete pretty seriously for the past 12 years. I started walking a lot more in the past couple of years and my HR has lowered noticeably since then!
Good News. I have been walking a lot the past few years. At times I do sprinting for about a minute. 😊
Recovering HIIT junkie. I run about 15-20 miles a week with about 20% some kind of speed work, the remainder of running is zone 2, and the rest of my 20,000-25,000 steps are walking all throughout the day, preferably on hills. I also strength train and I’m back to being in great shape as a 54 year old female.
I’m a 53year old woman and have had 6 children. I swear by walking off the pounds. It has always done it for me.
I am a disabled vet. Alot wrong with me physically. Due to the damage my body has gone through I can no longer run. Instead I get on the treadmill and put it on the hill setting and just walk. I try and get better each week. Going a little further and picking up my pace. Got to get back into it again after recovering from a relapsed injury. Glad to know I am doing something right.
I've gone from walking almost nowhere to doing 2-3 hour+ walks 3 or days per week as well as 30-60 on incline treadmil after workouts. Feels good.
I just finished 12,000 steps from walking back from the gym. And it feels good
That’s nothing
@heavensplayer says the guy who stays home and play video games all day
You are losing your gains from gym by walking so much.
@@ИльяЗаболотный-е5мwrong.
@@heavensplayeryou're nothing.
I was diagnosed with an aortic aneurysm recently, and can't lift heavy anymore. Time to really ramp up my walking exercise!
Walking is my meditation, my bonding time if walking with friends or family, my time off the internet, my transport, my time for errands and grocery shopping,( live downtown). my time to observe the neighbourhood,the architecture, the people, the trees and gardens,the animals,the sky and clouds. ❤
I did a good amount of swimming yesterday and today i just felt like taking a walk.
Then (with wonderful synchronicity) Thomas drops this video
And thats why we need to stay tuned to this channel
~God Bless
Because you stay tuned to the channel, it's called coincidence. In most all other cases, it's called a spy phone.
which god?
@@donquixote... I'm pretty sure the new AI bots are set up to help us, not to spy. Ever ran a business and needed things or information ASAP?
So it's to your advantage, who cares about a analyst seeing what Iv been talking I don't like being socially nervous either and I am the motherlovin government ... I think about it when I don't litter.
Calling it just coincidences is a small way of thinking.
Opportunities and connections are always in the making
@@mcollins476 Let us raise a standard to which the
wise and the honest can repair; [this] event is in the hand of
God!'
- George Washington
So similar quotes tell me to see all monotheistic faiths as believers in the same Lord The All mighty and Most Majestic.
So the countries been thriving with the Lord's help for a long period of time. But now it's backfiring!
Due to supporting tyranny once again. Look at the suicide rates in children , autism , mental illnesses, the whole ww3 happening leaders dying . But you and I are worried about which God
@@donquixote... In a small word lives a small coincidence
Basically, you need to do as much variety as possible, within the time you have budgeted to fitness.
I have been walking to my gym club for about six months now. It is almost three miles, each way, and I carry a 35-pound pack. I really enjoy it. I get to watch the plants change with the season. I am lucky that I do not have to walk on any streets. I enjoy staying in touch with the seasons. In the winter I can usually get by with crampons but in fresh snow I sometimes use snow shoes. I live at 8000' elevation and I am 69 years old so don't give me any excuses. It makes me happy. I cannot imagine being any luckier in life. Often I just shower, steam room and jacuzzi and do not even work out at the club anymore. I am in the US but just for fun I won't tell you where. Can you guess. I will respond.
Aspen , CO.
Boone, NC
@@kennethwest1847 Boone, NC shows an elevation of around 3,200'.
As my life grew more complicated, I simplified my way of being. I gave up driving my car over 15 years ago after coming back from my postdoc in Germany - and have been walking everywhere since. This has resulted in a lot of unintended "rucking" - which is me basically carrying loads of my groceries and other staples home. On days I go in to work to meet with my team, it can easily be a 20 km day. As a result, I am a woman in my mid to late 40's who has more lean mass than I did when I was in my 30's (5% more lean mass and equivalent reduction in fat mass - and I used to run)! I have been the same weight for over 25 years now. My stress levels, blood pressure, and wallet are also benefitting significantly from making walking a wonderful way of life. You can only win when you make walking a way of life.
@@avicenna1977 I haven't owned a car in 15 years, if I can't get to it on foot, it's the Trek ftw...I really prefer to walk, it's like flying a Cessna, your gonna get there, just can't get in a hurry, gotta allocate more time. All we have is time.
@@j.w.knowles8238 we're birds of a feather - who are walking not flying.
Everybody is an athlete. We are not all capable of the same athletisism, but we are all athletes. Get up and walk.
My goal is to hike the Appalachian Trail. Take a look at most people that finish the AT, they are supper fit even though many start off over weight.
That's why whenever I hike I always go towards Old Town because there's a lot of incline and decline hills over by the Alexandria Old Town area .
Variety- I experimented and was doing 3-4 miles jogs, tried some VO2 max alternating with a jog sprint and the. Stopped all of that for 6-8 weeks to simply walk.
What did I learn… Variety in workouts is important. Walking reduced stress, was easy, but I tried jogging 8 weeks later and about croaked. I lost so much minimum heart rate threshold.
Going back to mix it up weekly with intervals with VO2 max, slow jogs, incline walking and then just walking 8-10k steps each day.
Great video! I learned a lot. Got to do a few things, not just one and walking is such a great base.
Great video start every morning incline 12.5, 30 min, 3mph...love it
Great rec and bonding is hiking on weekends...one weekend we go to the coast for a coastal trail..then we switch to a mountain trail the next weekend....get to see a diff part of the state....meet new people...plus you can pack your back pack optimally for the road trip and for the hike...some trails are somewhat flats and others can be straight up incline from the start...plus it helped me lose 46 lbs in 5 months...you, Dr Berg, Mike Tennyson helped me lose and I ate real food and celebrate periodically
70min on the treadmill yesterday at 25 degrees incline. No knee pain. 😊
Gym beginner, I started doing incline treadmill. First few days would be 20 minutes inclined walking and then do weights. Noticing my progress each day as the walking became less exhausting. I was able to push myself to do 1 hour incline walking and it felt GREAT!
Like it more than running. It works up a sweat, and I can dial in a consistent heart rate based on incline, without changing pace.
@kingssman2 Exactly! I used to run when in my mid 50s but tore my meniscus in both knees. I stopped running and everything healed up perfectly with no surgery. Now at 62 it's easy to do 20k a day or more but my average is 14k. It is nice to use the treadmill after weight training and as you said....dial up whatever HR you want.
This may be anecdotal but I’m sure I’ve heard it from multiple credible sources that cardio should be done after weights to maximise gains. I would do some looking into it but I’m 95% sure that is the case
@nateholmes4389 there is absolutely no connection between gains from weight training and doing cardio. Totally different and no synergistic effects. Cardio will help you burn calories as well as being great for heart health and overall conditioning. As a personal trainer, the benefits of both forms of exercise have incredible upside. If anything , the rise in cortisol from cardio can have a negative net benefit in recovery from strength training unless you are a high level athlete and in tip top shape for your specific sport. I am not considering zone 2 training the same way as running on a treadmill where your heart rate is substantially increased.
@@chrisedler6758 I’m not sure if you misunderstood what I said but after actually going back and checking the videos both from reputable sources (Dr Mike isratel and Jeff nippard) both of whom cite the studies showing that ideally if you want to prioritise fat loss and muscle gain then cardio should be done second where as if you want to prioritise endurance then cardio should be done second. I look at cardio from a body building perspective so its how I’ve always done it but whatever works for you
Broke my ribs over a year ago. Lost a ton of aerobic conditioning. Walking on a treadmill with incline gradually increasing over time is the best way I’ve found to recover that conditioning since it’s precisely controllable.
Lol , I live in USA since 10, as a french person. Everythime I go to paris I walk minimum 1h a day because subway nd it is agreable to walk around, eating whatever I want and loose weight. Make your streets walkable and nice and stop using cars. You are just rediscovering hot water.. I love USA ans american people and culture, but the way of life is insane. Stop buuilding cities around cars..
Over 15 k 5 days a week and 10k on weekends. Increase it when it's time to cut down more to about 18k every day it works like magic along with tracking calories 💪
Part of my new years resolution was to go on a hike. I build up to doing 1-2 3-6mi hikes a week.
The weight just fell off! I did that for 4-5 months but the heat here in FL quickly killed it.
Haven't been able to find a good replacement. Biding my time till it cools off and I can hike again.
Fully agree! Walking 15k-20k steps helped me to now being able to run 7-8km !
I have a 2 mile loop in my neighborhood that is 50% very steep inclines. Used to get my hr put to 160 at the peaks. Walk it every day at 4mph pace for a year and a half and I’m down 70lbs and now my peak he is 135 at the top. Really changed me.
22k steps a day in the Rocky's...can't beat it😊
@j.w.knowles8238 I always walk more in Colorado than back home on the east Coast. The humidity in MD some days makes things difficult but I still do it daily.
Damn, so you walk for 4 hrs a day ? That's alot
2 hours at 5 am..2 hours at 5 pm hehe...uphill, on the Sanitas trail, Boulder,co...most fit town in America. These crazy people RUN up what I can only walk. Good stuff
@rq5304 for me getting my 15k steps takes an hour of a real uninterrupted walk, an hour or so at the gym moving around constantly, and after dinner a short 15 minute walk is all it takes. It's not like a 4 hour walk...steps add up during the day if you're active. He'll, with no walk workout and gym time it's difficult for me to ever be below 8k steps in a day simply existing.
Zone 2 incline walking is probably the best form of cardio there is. However, I find zone 2 running much more fun and satisfying. Additionally, running increases leg muscle mass and capillary density which give it some greater weight over incline walking.
Zone 2, medium distance, feels great
But Zone 2 isn't walking. Walking is Zone 0 or 1. Is Thomas talking about Zone 0/1 or Zone 2?
@@aquamarine99911 for me 0 is resting, 1 is everyday life, 2 is walking or cycling light, 3 to 4 could be anything depending on your sport of choice, 5 is sprinting or maximum explosion
I walk 10-15k steps daily. Thankfully my job mandates I walk a lot being paint crew leader for my county's schools, but I always add a few thousand after work.
Paint crew? You do graffiti?
@user-mv2pr6fl8x hmm. Odd response, but no. I'm in charge of maintaining the paint and sheetrock of all 16 schools in my county. I have 2 guys under me, not a large crew, but just the right number of painters to get stuff done. We do help get rid of grafitti.
Here in NYC we often have to walk alot out of necessity.
When my friends move to the suburbs they immediately gain weight.
My opinion is yes walking is great but people adapt quickly.
Very interesting.
I have a lot of farm animals and dogs,
I knew i was getting strong carrying/walking with 5 gal buckets of water to them, but i wasn't understanding how.
Please keep an eye out for a study comparing barefoot or minimalist shoes vs fully supported shoes. From my personal experience in minimalist shoes, I noticed that I use the muscles more than if I have fully supported shoes.
Zone 2 is so low but it builds the mitochondria. Run walk miles for now. 45 minutes or more.
This make perfect sense to me at least. I've a a very sedetary life style the last few years. and last year i desided to get in shape. Whe ni was younger i practised kickboxing which i wanted to do again. However i could not keep up in anyway, My poor pysic coupled with my diet "omad-keto" kinda sapped me for all my strenght. So i stopped, and started walking and strength train in the gym. Now a year later and 3.17 million steps ( roughtly 2.600km). and on off training in the gym (avr. 1 day a week). I tried starting to kickboxing again. And found that i could keep up even from day one and i really didnt know why. I had plenty of energy even tough at the time of practice I would have gone without eating for 20 hours. and even after 1.5 hours a HIIT I was not even hungry when i got home.
1:10
i love walkiing. so much more you can do beside just walking...work you stomach muscles by pushing tummying out and in, vacumn too. tighten muscle groups and relax them such as face, arms/hands ect....makes for a very fluid movement. added weights by carrying them or weighted vest adds caloric burning,endurance. so much more you can do just adding these and whatever you can imagine.
This man is 100 percent right. Ever s8nce I started walking 10 000 steps on the days i don't lift weights I have needed fewer rest tins btw my compound lifts
i do 10k steps a day walking
We all need to walk more when we can. Walking is good. Level 2 cardio is even better once you've reached the threshold when walking no longer gets the desired results.
Aerobically deficient!!! Yes!!! This is my biggest problem right now. Walking, jogging and cardio on the treadmill are doing wonders...
Thanks again,Thomas! You the man!
80 yrs old and I walk at least 2 and 1/2 hours daily and sometimes kick it up to over 3 hours..I have to be careful because I'm thin as it is and tend to lose weight..I should say I've been doing this for the last 16 years along with Intermittent fasting..Feel great and healthy..I'm only on thyroid meds
Which one do you recommend for for effective fat loss, Manual or Motorized Treadmill?
Thanks for the informative video as always! follow-up question though -- is there a material difference in the benefits if you split up the walking into multiple smaller sessions vs a single longer duration walk? Example - four 15 minute walks throughout the day (6am, 10am, 2pm, 6pm) or one 60 minutes session all at once? Thanks!
😊 1:10
Great video! You have gotta try Macro Mike shakes if you’re from Oceania 🤙🏽
You are preaching to the choir 🙌
How many dogs do you have, Thomas? I've got ONE (an AussieBorder) and she keeps walking/hiking/running ALL DAY LONG!
Yeah we are designed to move. Our digestive system works with movement. Gut health very important
Keepemcoming
On treadmill walking (6 km/hour) gets boring n then depressing. Anaerobic zone 3 and 4 is what I love, 10 to 14 km / hour.
As a (former) competitive cyclist, I've been through exactly this. Able to crank out watts, but hating and avoiding stairs. Nice to know that it wasn't just me. :)
ive been walking backwards alot & notice a huge difference
Im animal based and generally in ketosis... how would this theory impact the 'improvement' of my cells to burn fat when I'm already burning it full time for energy?
Diet is one technique to increase fat oxidization. Low heart rate cardio will increase capillary and mitochondria count/efficiency.
I know damn well that. I'm 31 and 10 years ago I was living hell in my first love relationship so I needed to evacuate that frustration. So in summer 2014, I've started to walk everyday for an hour whatever the weather and it was even better when it was raining. I did it for about 3 months and when I came back to college everyone I knew was shocked of how much I've melted. I was like "what are you talking about? But thanks". Then I weighed myself and I was shocked realizing that I've lost around 25 lbs. My diet was normal, no excess food but I was sometimes eating Magnum ice cream bars too. I still walk on a regular basis but only to maintain my health and for blood circulation since my job is in the accounting department and sitting 8 hours a day is not good at all.
I go to 24hr fitness and I use the curve treadmill. I give myself a 5min walk warm up
Soon as I hit the 5 min mark I start giving myself a 30 sec-1 min jog
I do it every 2½ mins
Once I hit the 1hr mark I already burned 1100cals MINIMUM
I have a question Thomas, I’m someone who gets 15000 to 20000 steps a day at work. How can achieve this and keep my daily job actives ?
Great information thanks .
After i started my new job i walk 12 km daily (14k steps a day) i lost 24 kgs in 4 months. So i think if you want to burn fat you should stay under zone 2.
What is zone 2?
@@ИльяЗаболотный-е5м your zone 2 training pulse
Yay for more walking benefits.
I walk with my wife for 1-2 miles a day. I also run half marathons weekly. both are effective.
I’m 55. As I got in shape over the last couple years, one thing I did was work on my mile time, because I wanted to run a distance where I could run hard enough to really build heart strength and capillary density. I can now run a 6:30 mile. At my level of fitness, even if I walk with focus on pace, it is just easy. It burns calories…slowly. I do not believe it does anything else for me. Walking 45 minutes burns calories equal to about three bites of my dinner. I think I’ll save the 45 minutes, eat three bites less, and keep working on my mile. Aerobic base? Sorry, running a mile hard gives you a heck of a lot more aerobic fitness in every way compared to strolling around.
At 8500 steps a day working my way to 10000. Lifting 3-4 times a week. Down 12 lbs so far
Functional exercises are a game-changer for life. High level fitness can be used as cross-training.
You've also trained your sweat glands to become efficient sweaters so when you climb stairs you start sweating immediately. Compare it to when you stop working out for 2 wks then climb stairs , takes more effort to sweat.
Herbalife, Dutch Chocolate "Formula 1" with ice and 1/2 banana beats any protein shake I've tried. US soccer team investing the product.
Thomas De Lauer
This is the second time we meet my dear friend Thomas.
The first time I met you, after taking a picture with you, I said to myself, Wow! Thomas is very nice and humble, now that I met you for the second time, I can boldly say, you’re the nicest TH-camr guy-friend I have ever met!
Thank you Thomas, for being you!
See you at Disneyland my friend!
Lol…
Joel
Sprints, the best
If I'm fit and walk so much every day (like 8-10 hours), and it doesn't tire me out at all, how many calories is it actually burning? By my calculations it's burning over 3,000 calories but I'm not tired at all and that just doesn't sound right.
You are an Uber man now.
I've done both, walked and lifted weights, and found that weights helped me more ...
Just got back from my daily 6 mile walk and here's this video.
😳
The romans used to march 15-20 miles a day.
There's a reason they were deadly machines
And carrying loads of ammunition!
the hardest part about long walking is the hip bursitis pain I get from it. Sprinting hills is far, far easier for me
Thomas. PLEASE give us some great shoe ideas for very long walks on concrete.
Vietnam Jungle Boots
Crocs
Hey Thomas I love your videos, PLEASE could you answer this question? It’s my main concern right now which “luckily” I never faced before.
For now I’m assuming the answer is “it’s not possible” but the question is “how do you keep a healthy face (full and no empty eyeballs or cheeks) when you lower your body fat percentage considerably?
I’m now at the lowest % I’ve ever been. Nothing crazy btw, I went from 15% to 11-12%. I look shredded and honestly I’m full of energy - I do a million things during the day and I’m still full of energy by the time to sleep. But my friends say that I look skinny and lacking sleep. I myself only think that my face looks weird as my bone cheeks are more visible and my eyesballs sank a bit.
Is there anyway to stay at the current bodyfat and make my face fuller?
For reference: I’m 180 cm and right now I weight 78kg at 11-12% bodyfat percentage. I’m now working on going up to 79kg at the same bodyfat percentage. I eat my 120g of protein a day, I drink 3L of water at least and I sleep very well (7-8h).
Took an injury for me to learn this. Active military for two decades, half way through that I learned lol
What’s amazing is that this has to be repeated over and over… It’s LITERALLY known since the 80s… I‘m currently in post-COVID rehab, and the staff here is struggling to crank their machines resistance up high enough to get my pulse to a moderately training level. The other patients are doing about a third to half what I need in Watt resistance.
I walk at least 10k every day and aim to get my pulse up close to 120 bpm, which means either high walking pace with a lot of arm swinging or using a weight vest and sometimes also carrying kettlebells. I‘m 52 and keep recommending walking to all these overweight and unfit colleagues of mine. Just walk, and don’t find excuses!
Sorry if you covered this in the video, but what works for fat loss? I read his book a few months ago and have minimized CrossFit and increased walking (10K steps/day) to shift my body from sugar burning to fat burning mode. I minimized high intensity due to some hypothyroid and adrenal issues - my functional doc said I was probably stressing my body with the high intensity workouts. I’ve kept a close watch on what I eat (calories, macros, and quality), but I’m at best maintaining if not gaining weight. Maffetone talks about building your aerobic base before adding anaerobic, but how does fat loss factor in to the picture? Would a combo of aerobic and anaerobic (while being mindful of diet ofc) be the missing key?
More people get injured doing popular HIIT stuff than reach an athletic fitness level. People need to train wisely, and know their limitations.
I'm getting at least 180 minutes of zone 2 per week, which includes a weekend ruck. In combination with weight training. I'm too old to blow my knees out on HIIT. I'd rather be able to carry my meat pack out of the forest full of venison.
Yo Thomas i want to try bowmar nutrition but the shipping to austria is more than 60 bucks, is there any way to get it for a normal price?
What would be the consensus, about trying to mimic walking using a mini trampoline?
If actual walking yields 110 steps per min - the mini t can increase the ''step count'' by at least 25% if not more.
The Mini T would not replace actual walking, but could be used as a substitute for when the weather is dire outside, or if getting out is simply not an option, because the doors are locked and guards are patrolling the landing.
Lights out and half are bouncing - thankfully not on the type that have metal springs. 😂
Mini T's are OK for short people. Tall folk with an 8' ft ceiling ...not a good idea
(And it's over 100° F 6-months year. Outside isn't an option when living close to neighbors or an apartment)
My Fitbit records my rebounding sessions as walks or aerobic activity, depending on the intensity that I am jumping. Rebounding burns more calories than walking and build more muscle than walking, so it is a great substitute for walking in my opinion. When I need a few more steps to complete my step goal, I rebound.
@@canonrebel626
I have timed myself both physically walking and when on the mini T.
More steps are done per min on the mini T than actually walking.
You mentioning that your Fitbit records it as an activity is great to know, kind of reassures me that the effort is not wasteful
Cheers for commenting,
How fast should we walk for max benefits?
On the line at a big auto plant... I don't even Wana know how many steps LOL 🙃
Interesting and great news as I now approach 50. Interesting as I played basketball starting in middle school until around 34 or so. There was a 10 year period where I played at least 5 days a week. It was literally impossible for me to gain any fat. The thing is basketball is a full mix of high, medium, and low intensity training and cardio. During those years the only time I was ever out of breath was doing basketball specific training. IE: my friend and I would do polymetric specific training.
When Steve Nash was coming back from injury he trained by playing semipro soccer and doing high intensity stationary bike workouts.
When the NBA preseason practices started he noted how he was no where close to in shape for basketball.
Anyways besides me bragging about Hoopin protege fact that basketball has all levels of intensity built in is why one would be in such shape?
I don't like to run. When I look runners, they look 20 years olders than they are. The constant cortisol is destroying them. I stick to bands, hiking, hill climbing with slow breathing.
Cycling insane miles every season, under-eating, and poor sleep/stress turned me into a Type II diabetic. Docs, nutritionists, none of them were right. I started fasting and walking. Eighteen months later, my A1C went from 7.7 to 5.4 and blood sugar rarely spikes ... unless I ride long and hard miles. My VO2max is 41 (fitness age of 43 though I am 52). Every time I go cycling for three or more weeks in a row, I get soft, gain fat, & lose muscle mass like crazy ~ maybe something else causes the insulin resistance? I go back to just walking and voila! the fat goes away, muscle builds back again, and my sleep is much better due to less stress. Resting heart rate in the low 50's - low 40's. 42 was the lowest resting heart rate I've ever had and that was after two months of walking for an hour or so every day. Mixing cycling in with the walking works but only on an intermittent basis (two weeks on, one week off). Just need to get into strength training over the winter.
Love your content. Educational for sure!
I am 43 and have a resting heart rate of 48 because of walking minimum 10000 steps a day. I will get 8000 to 10000 and walk another 5000 to 8000 after work. I owe my cardio fitness to walking 🙏🏼.
I will be 50 years old in December and my resting heart rate is also 48 bpm. I love walking!
I used to have rate below 50. Now it’s higher. I guess I am not ok.
@@cct7558 normal is between 60 and 100 bpm
Walking is good, but you don't have to limit yourself to just walking. Yoga and Pilates are also low intensity, and help keep your upper body from getting stiff and exercise muscles that other activities often neglect.
I also like using air walkers or old-fashioned exercise bikes (not the spin bikes). Exercise bikes are good for recovery days when my HRV isn't the best.
Rollerblading is my walking
Use protection