[0:00]How much walking do you have to do to reach 10% body fat? Here is a video of me a while back when I started walking one hour a day.
[0:10]So, if you wanna click the related video, you can actually see what happened exactly over the course of 30 days when I simply started walking an hour a day. That's the only thing I changed.
[0:21]Might have ate a little better, but I didn't track. I was still having a fun life, but 30 days. So, how far did I get?
[0:27]And in that video that I just showed you, I was around 235 pounds. So, when I started walking, I thought, I wanna see how long it takes me to get to 10% body fat.
[0:36]I started in January that year and I started walking 60 minutes a day and over the course of that first 30 days, I'll tell you what, I lost an incredible amount of weight.
[0:44]I got a lot leaner, but what happens is your body does something called adapting, okay? It metabolically adapts to whatever you throw at it.
[0:53]You eat less calories, you do more cardio, your body says thank you for that change, it gets rid of some body fat, and then it stops. Why?
[1:01]Well, our bodies are designed to survive. They are not designed to walk around at 10% body fat, okay?
[1:07]Now, for it to be 10% body fat, it's about your lifestyle.
[1:11]So, the beauty of walking is that anybody can do it. You can just go out the door and start walking, you can stand on a treadmill and add some incline and make that walking more challenging and that's exactly the question you need to ask yourself.
[1:23]If you are trying to lose body fat and it stops, there's a couple things you can do.
[1:28]First, if you're not already paying attention to how many calories you're taking in, you can simply start tracking your calories, find out about what your average is, and then simply make a reduction there.
[1:40]But you gotta be careful because when you reduce calories, your body's a little bit sneaky. It actually starts to burn less calories.
[1:48]It gets very good at conserving energy. You're going to have less non-exercise activity thermogenesis, or this type of energy.
[1:55]The subconscious movement that we do becomes less. You're also going to find some things out like what is hunger.
[2:03]You're gonna have to learn that hunger doesn't mean you need to eat more. Hunger is simply your body's way of saying, hey, we are out of homeostasis.
[2:10]We are below our caloric needs for the day. We need to eat more. But it's not your caloric needs to look good and feel good.
[2:18]It's your caloric needs to stay in the same place you're at now. And if you're in the place where you're not happy, you've got to learn to handle a little bit of hunger.
[2:26]However, you can't let that hunger then send you to the pantry, okay?
[2:30]So, what is the beauty of walking for me? It is so low intense that it doesn't make me hungrier.
[2:36]In fact, sometimes when I get hungry, I just go for a walk either outside or on my treadmill, and I have some caffeine and I feel all better.
[2:42]So, how long is it gonna take you to get from where you're at to 10% body fat walking?
[2:47]It really just comes down to how much body fat you have to lose. Figure out how much you have to lose, give yourself about four to five pounds a month to get there, and just start walking.
