Looking shed those pounds? Today’s article dives into the power of walking for weight loss, accelerating your journey towards a fitter you.

Let’s face it, weight loss is no walk in the park – if it were, everyone would flaunt six-pack abs year-round.

But fear not! We’re here to provide you with tips that will help you shed fat without doing cardio five times per week and only eating salads and chicken. While weight loss is undoubtedly challenging, these tips are the real deal. Let’s do this, walking for weight loss!

Quick recap – What is necessary for weight loss ?

This is a summary of a much longer section regarding weight loss you can find in our book “Get Huge“.

Cutting requires a calorie deficit. Eating less than your body burns in a day leads to weight loss. Forget debates about sugar spikes or eating at a certain time of day affecting weight loss. The calorie deficit is key.

Keep the deficit moderate to avoid losing muscle. Aim to lose about 0.5% to 1% of body weight per week. The higher your body fat percentage, the larger the deficit can be.

There are three ways to create a calorie deficit 

• Increase daily activity,
• Do cardio
• Eat less

Set realistic goals and avoid crash diets or eliminating food groups. Look, losing 20 kilograms in 2 months is unrealistic for most of people, especially if they want to hold on to their hard earned muscle mass in the process.

Also, adjust the deficit based on body fat and time frame.

Aim for the low hanging fruit first

Since there are three different methods of losing weight, some of you might think that it’s a good idea to start out with all methods at once. We would argue otherwise.

Don’t waste your powder at the beginning of your diet. As you get leaner, you will have to burn even more calories to lose weight. If you do cardio 5 times a week and walk 10,000 steps a day from the beginning of your cut, you have nowhere to go from there!

In addition to this, you will most likely lose muscle since the deficit is too high.

Instead, start by walking 10K steps a day and reducing the caloric intake by the desired amount of calories a day.

We recommend that you start with walking, because it’s an absolute cheat code when it comes to weight loss. Although this is only an estimation and depends on various factors, you can expect to burn 300-400 extra calories just from walking 10,000.00 steps a day.

This way, you don’t have to spend another two hours per week doing cardio. Instead, you implement a few simple hacks that allow you to achieve the goal of 10,000.00 steps a day.

As soon as you stop losing weight over two consecutive weeks with this method, you can think about lowering your calorie intake more or implementing cardio.

How do you go about reaching 10,000 steps a day?

Some of you will probably think that 10K steps is way too much in one day. Especially if you have sedentary jobs or a sedentary lifestyle in general, you will have some trouble reaching this number.

There are some hacks, though. We’ve prepared the five most important ones that Fabian also recommends to his clients in his coaching practices.

Obviously, implementing these tips will highly depend on your individual day-to-day life. However, they are easy to implement for almost everyone.

1. Walk in the gym, while you’re taking a break from your sets

This is a simple method we’re using for years now. Instead of scrolling on your smartphone for the three minutes rest between sets, you can walk rounds in your gym.

Afraid of people looking at you in disbelief when you walk past them every 30 seconds? Fuck it.

You can walk up to 4,000 steps in one training session from this method alone. That’s almost half of the goal of 10K! Who cares if people look at you while you’re pacing through the gym.

You’re the one having the sixpack after following our tips. They’d be better off doing the same thing. If someone asks you what you’re doing, tell them that you’re walking between sets for additional weight loss.

Maybe you will come in to train one day and see them do the same thing…

2. Implement little things daily that make you walk/move more

This step is more about implementing little changes into your everyday life than anything else.

One of these might not change much… Doing them all together might add up to another 3-4 K steps a day.

You could do the following to increase the amount of walking you:

• Park a little farther away from your job and walk there for 10 minutes
• If you work near your home, walk to your job / school
• Go for a 20-30 min. walk during your lunch break
• Force yourself to take the stairs instead of the lift
• Pace through the room when in meetings or calls (if you have wireless headphones)
• Stand at your desk if you have a desk that allows that

You get the deal. Try to move as much as possible throughout the day. These were just some examples. We’re sure you can come up with more of these hacks that are specific to your own life situation.

3. If you’re working in an office or at home, buy a walking pad

This is a very good option if you’re working in home office or have a tolerant office policy.

You can get one of these walking pads on amazon for about 200 bucks. A well-worth investment in our opinion. If you’re really having trouble getting enough steps in, this can be a damn game changer.

Most often, walking pads are rather slim and can be stored much easier than hometrainers or other equipment. Not only does this make it easier to have them at home, but you can also take them to the office!

Just put it under your desk and walk the whole day if you so desire. Since the pad is not taking up much space, you can leave it there over night and use it again the next day.

Make sure you buy a version that’s quiet, though. This way, you won’t disturb other colleagues if you’re walking during office hours and clients won’t hear you when you’re on the phone with them.

If you’re in home office often, you can use the pad without problems anyway.

4. Take a morning walk in the sunshine

Depending on how tight your schedule is, a morning walk can also be a viable option. Instead of waking up and scrolling through IG for half an hour, make your bed and take a nice walk before breakfast.

Not only do you get some fresh sunlight, you’re also collecting some more steps and are ready to tackle the day afterwards.

Obviously, you can also do this in the evening. This works better for some people than others, though. For me (Fabian), I often have trouble sleeping after walking half an hour in the evening. Therefore, I prefer to walk in the morning or during the day if my schedule allows it.

5. Doing housework for weight-loss? Hell yeah!

Some of you might ask themselves what the hell we’re talking about. Look, every man hates doing things around the house (and many women do, too).

However, taking care of your apartment or house is an awesome opportunity for burning some extra calories. While this has nothing to do with walking per se, you will most definitely move around when doing laundry, cleaning the dishes or vacuuming the floor.

If you’re a lazy bastard when it comes to doing things around the house anyway, use the extra calories burnt as an excuse to execute them. That might give you the extra motivation to get things done… While losing fat at the same time.

At some point, you will do the tasks automatically because you’ve built a habit. With this, you kill two birds with one stone – you lose weight and you execute the tasks you’re supposed to execute.

Funny how this works, eh?

Final thoughts

These were some quick tips on how to lose weight faster. Obviously, there is much more to it than just these nuggets of wisdom.

You also need to know how to calculate your maintenance calories, how to plan your cut/diet, how much macros to eat and especially how to keep the weight off once you’ve lost it. Don’t worry, there are and will be more articles regarding building muscle and losing fat on our website.

If you want a complete but comprehensive picture without having to browse all these articles (and the upcoming ones), consider investing a small amount of money into yourself and get our complete guide on building muscle and losing fat!

We’re cheering for you,

Conquer and Elevate