12-20k consistently is really really hard. Not about the physical exertion but time it takes to completely 12k is minimum 2 hours. So diet is extremely crucial
I agree especially if you have a job if you’re sitting. I work in oil and gas working in refineries up and down structures that are 200+ feet in the air. 12 hour days I can hit between 75 and almost 90,000 steps a day. If you’re able and your gym isn’t busy. In between sets, walk back and forth 3-4 laps ish. You can get an extra 5-7k steps. This is what I do on days off, When I don’t hit 10k steps a day. When I’m home I just chill. I hardly hit 4K steps cause I’m relaxing most of the day. While doing what I said above I end up hitting 9k then 20mins of cardio on the treadmill altogether that gives me almost around 11,000
1hr on a Treadmill, at 4 MPH, will get you 10k steps in exactly 60 minuets. That's what I did, which is about 6.5 KMPH or so. Best way is: Example: Height: 172cm Weight: 90KG Maintenance: 2,700 CAL WEEK 1-4: 2,450 CAL WEEK 4-8: 2,250 CAL WEEK 8 - 12: 2,000 CAL WEEK 1-4: 30MIN 5-7 DAY PER WEEK (10K STEPS AT THE MINIMUM) WEEK 4-8: 45MIN 5-7 DAY PER WEEK (15K STEPS AT THE MINIMUM) - minus another 200 calories WEEK 8-12: 1HR AT THE MINIMUM MOST DAYS OF THE WEEK (20K STEPS AT THE MINIMUM, AIM FOR 30K, THE RESULTS ARE CRAZY!) - minus another 200 calories. Throw in the Incline, but I've cut twice successfully, you could just add more steps, though Incline will help, slight difference; time save, for example. Though, I also did 100 Sit Ups per day, and 100 Push Ups (took the piss, but got them done lol) I had my boss at work follow the same, after she seen me transform, she bought a Treadmill for home and followed the same principle, and she lost weight, smoothly. Keep proteins high, have Carb re feed days (high carb days) - follow Paul Revelia and you'll see what I mean, they are very important. Doing this will ensure you will 100% keep your strength, and can add reps. I kept my 100KG Bench, and progressed from 7 reps x 4 sets to being able to do 12 (yes, over 3 months, WHILE CUTTING!!!!! Which is insane, at 78KG) - 90KG was the weight, 30 inch waist, ended 78KG, lean. I bulked for 6 months, went from 72KG to 90KG, waist stayed at 30 inches (somehow), but that is because I trained and ate correctly, not missing a day, so you're right, no matter what you do, diet is crucial! Have fun, and enjoy the process.
It's not that difficult. I get off 5 stops before my final stop on the tube and walk 40 mins to the office and the same back home too. I take the longer route walking home from my station too. By the time I get home from a day's work I would have hit 12,000 steps
I set a target of 10k steps per day, and I’ve been averaging 9.5k steps per day for the last 20 weeks, controlled my diet (with many slip ups and nights out) and try to go gym 3 times per week - I’ve lost 2 stone 🎉
I did OMAD and dropped 39 lbs / 18 kgs. Weight trained with NEAT being my go-to cardio. As for specific 'actual steps' count, if I go by the usual, it was and still is very low. This approach worked for me.
Whether to implement cardio depends on the practical feasibility of eating less and its costs - hunger and nutrient deficiency. Most men will never need to do any extra cardio past 8k steps per day. Simply reducing calories is far more effective and efficient
Why are all these people trying to reinvent the wheel? I'm an adult man with a full time job, I don't have time for a two hour walk and the gym. Just go run 5k on the treadmill everyday. You can knock it out in 25 minutes.
Good video but who has 3 hours to workout in a day? I prefer sprints or HIIT. Sure the fatigue is bigger and the recovery is harder, but thats a lot of time exercising. Some people have jobs! Lol
I hear you! Everyone's routine needs to fit their lifestyle, so it’s all about what works best for you! 8k steps you can knock out in 75 mins. If you work in an office this is more difficult but morning walks/lunch break walks/ eve walks to help reach your target.
Thats my issue with the steps part. I work a 2nd shift job..im self employed so I have a more flexible schedule. But it's sedentary. I'll do fasted walking on my treadmill after I wake up (of course after hydrating etc) I do my work out sometime that afternoon or evening after work and then I do my steps again. Usually I can only do an hour total. I think I'd have to incorporate a jog or maybe HIIT to get the fat burning on. I've been plateau for a bit and I think that's the only variable keeping me stuck as my diet is on point
- Sleep 8hrs. - Work 8hrs (easily get in 5K steps w/ desk job. 10-16K steps if you work on your feet). - Commute / family time w/ meal & check homework 3 hrs. - Home body weight training or weights 90min. - Walk 1hr 6K steps about 400 cal / weighted jump intervals 30 min 500 cal / treadmill 15 incline at 3mph for 1 hr 800 - 1000 cal - Reading 1hr - hobby 1 h - 1 hr prep for next day.
How much walking to 10% body? Lol! Infinite. My point is, having the discipline to actually have the diet and exercise regime to get to 10%, makes the walking portion of the equation almost irrelevant.
12-20k consistently is really really hard. Not about the physical exertion but time it takes to completely 12k is minimum 2 hours. So diet is extremely crucial
I agree especially if you have a job if you’re sitting. I work in oil and gas working in refineries up and down structures that are 200+ feet in the air. 12 hour days I can hit between 75 and almost 90,000 steps a day.
If you’re able and your gym isn’t busy. In between sets, walk back and forth 3-4 laps ish. You can get an extra 5-7k steps. This is what I do on days off, When I don’t hit 10k steps a day. When I’m home I just chill. I hardly hit 4K steps cause I’m relaxing most of the day. While doing what I said above I end up hitting 9k then 20mins of cardio on the treadmill altogether that gives me almost around 11,000
1hr on a Treadmill, at 4 MPH, will get you 10k steps in exactly 60 minuets. That's what I did, which is about 6.5 KMPH or so. Best way is:
Example:
Height: 172cm
Weight: 90KG
Maintenance: 2,700 CAL
WEEK 1-4: 2,450 CAL
WEEK 4-8: 2,250 CAL
WEEK 8 - 12: 2,000 CAL
WEEK 1-4: 30MIN 5-7 DAY PER WEEK (10K STEPS AT THE MINIMUM)
WEEK 4-8: 45MIN 5-7 DAY PER WEEK (15K STEPS AT THE MINIMUM) - minus another 200 calories
WEEK 8-12: 1HR AT THE MINIMUM MOST DAYS OF THE WEEK (20K STEPS AT THE MINIMUM, AIM FOR 30K, THE RESULTS ARE CRAZY!) - minus another 200 calories.
Throw in the Incline, but I've cut twice successfully, you could just add more steps, though Incline will help, slight difference; time save, for example.
Though, I also did 100 Sit Ups per day, and 100 Push Ups (took the piss, but got them done lol)
I had my boss at work follow the same, after she seen me transform, she bought a Treadmill for home and followed the same principle, and she lost weight, smoothly.
Keep proteins high, have Carb re feed days (high carb days) - follow Paul Revelia and you'll see what I mean, they are very important.
Doing this will ensure you will 100% keep your strength, and can add reps. I kept my 100KG Bench, and progressed from 7 reps x 4 sets to being able to do 12 (yes, over 3 months, WHILE CUTTING!!!!! Which is insane, at 78KG) - 90KG was the weight, 30 inch waist, ended 78KG, lean. I bulked for 6 months, went from 72KG to 90KG, waist stayed at 30 inches (somehow), but that is because I trained and ate correctly, not missing a day, so you're right, no matter what you do, diet is crucial!
Have fun, and enjoy the process.
It's not that difficult. I get off 5 stops before my final stop on the tube and walk 40 mins to the office and the same back home too. I take the longer route walking home from my station too. By the time I get home from a day's work I would have hit 12,000 steps
@@Iangersyou should become a PT
I set a target of 10k steps per day, and I’ve been averaging 9.5k steps per day for the last 20 weeks, controlled my diet (with many slip ups and nights out) and try to go gym 3 times per week - I’ve lost 2 stone 🎉
Incredible mate well done
It’s all about holding your belly out for the before picture 😂
lol
I did OMAD and dropped 39 lbs / 18 kgs.
Weight trained with NEAT being my go-to cardio.
As for specific 'actual steps' count, if I go by the usual, it was and still is very low.
This approach worked for me.
Incredible keep up the good work!
@@thesuperhumandiet. Thank you.
All the best.
fantastic vid. Thanks buddy
It's all about diet.
Yes nutrition must be controlled
That’s the first thing he said
Both diet and exercise
Bro, it's a combination of all!
Great video, I'll try and implement your advice, thank you! 🙏
Whether to implement cardio depends on the practical feasibility of eating less and its costs - hunger and nutrient deficiency. Most men will never need to do any extra cardio past 8k steps per day. Simply reducing calories is far more effective and efficient
I been watching Paul Revelia and his clients have similar success walking one guy did 24k a day for 90 days he's now ripped with no issues.
You resonate with me the way you explain this no waffling straight to the point subscribed keep it up
@@palestinenotisrael3088 respect
Fantastic video, absolutely spot on ❤
thanks mate
Thank you for this video. Please turn your back on the window for better lighting or invest in video lights.
Did that for 3 months, lost 16kg! 👊
16kg thats crazy.
Incredible!!
I lost 2 stone in 20 weeks averaging 9.5k steps per day, it really works 💪🏾
@@BillyGOAT83 I need to start today.
@@kite2surf start now, just make sure you control your diet and the change will come quick!
also, a lot of these videos and influencers are doing this based on their body fat, and its usually between 25 and 30% body fat
Why are all these people trying to reinvent the wheel? I'm an adult man with a full time job, I don't have time for a two hour walk and the gym. Just go run 5k on the treadmill everyday. You can knock it out in 25 minutes.
Trying to do this but using a indoor bike instead, think i need to ride for around 2 hours
at a moderate pace to reach fast fat loss.
I walk 8-12 miles a morning. 63 pounds down since March 17th 2024
Powerful!
This is Gold mate
Glad it helped mate
Have you incorporated any kind of fasting or mainly these 2 approaches?
Great video
thanks!
I love to run in the late evening, however I get very hungry the following morning due to stressed cortisol. What would you recommend what to do?
TY!!!!!
Can you keep all the muscle by only walking?
You will lose muscle if you are not lifting weights
I’m a simple woman; I see a hot man talking about how much liss rules, I click
lol ❤
Good video but who has 3 hours to workout in a day? I prefer sprints or HIIT. Sure the fatigue is bigger and the recovery is harder, but thats a lot of time exercising. Some people have jobs! Lol
I hear you! Everyone's routine needs to fit their lifestyle, so it’s all about what works best for you! 8k steps you can knock out in 75 mins. If you work in an office this is more difficult but morning walks/lunch break walks/ eve walks to help reach your target.
Thats my issue with the steps part. I work a 2nd shift job..im self employed so I have a more flexible schedule. But it's sedentary. I'll do fasted walking on my treadmill after I wake up (of course after hydrating etc) I do my work out sometime that afternoon or evening after work and then I do my steps again. Usually I can only do an hour total. I think I'd have to incorporate a jog or maybe HIIT to get the fat burning on. I've been plateau for a bit and I think that's the only variable keeping me stuck as my diet is on point
All you have to do is wake early and get to stepping 💪🏽
- Sleep 8hrs.
- Work 8hrs (easily get in 5K steps w/ desk job. 10-16K steps if you work on your feet).
- Commute / family time w/ meal & check homework 3 hrs.
- Home body weight training or weights 90min.
- Walk 1hr 6K steps about 400 cal / weighted jump intervals 30 min 500 cal / treadmill 15 incline at 3mph for 1 hr 800 - 1000 cal
- Reading 1hr
- hobby 1 h
- 1 hr prep for next day.
nice
Thanks!
How much walking to 10% body? Lol! Infinite. My point is, having the discipline to actually have the diet and exercise regime to get to 10%, makes the walking portion of the equation almost irrelevant.
I can't walk longer then 20 min. Never could.. 😢
50
So how long really?
8-12k is a great start. 12-20k for fast shreds
For life
Silly video.. its calorie deficit / time. Kinda like saying how much jurking off until 10% body fat.
Do you have a video for this?
I been watching Paul Revelia and his clients have similar success walking.
when do you do weight training then? 10 k steps daily
In the afternoon I do weights