5 Reasons WALKING is the King of Fat Loss (Changed My Life)
Summary
TLDRThis video discusses the importance of walking for health, revealing that walking can significantly reduce the risk of obesity and all-cause mortality. It highlights walking's benefits in preserving muscle mass, improving insulin resistance, and burning fat. The speaker also emphasizes walking's sustainability and its role in obtaining natural benefits like vitamin D and sunlight.
Takeaways
- π Walking is the primary form of activity for significant weight loss, as shared by the speaker who lost 110 pounds.
- π A recent study projects that by 2030, half of the population will be obese and a quarter severely obese, highlighting the urgency of addressing this issue.
- πΆββοΈ Walking has a dose-dependent relationship with all-cause mortality, with those walking more steps per day having a significantly lower risk of death.
- π Walking helps mitigate insulin resistance by utilizing large muscle groups, which can draw glucose from the bloodstream without the need for insulin.
- π₯ Walking can burn fat more effectively as a percentage of fuel compared to more intense activities, especially when done at a lower intensity for longer periods.
- πͺ Walking is muscle sparing, which is beneficial for preserving muscle mass while still burning calories.
- π± Walking promotes angiogenesis, improving blood flow to muscles, which can enhance muscle activation and preservation.
- πΆββοΈ Increasing daily step count by just 1,000 steps can reduce the risk of all-cause mortality by 12 percent.
- πββοΈ While running may burn more total calories, walking burns a higher percentage of fat, which is beneficial for long-term fat loss.
- π Walking allows for the intake of natural elements like vitamin D and sun exposure, which are important for overall health and neurochemistry.
- π³ The speaker emphasizes the sustainability and non-concussive nature of walking, which is gentle on joints and can be easily integrated into daily life.
Q & A
How much weight did the speaker lose through diet?
-The speaker lost 110 pounds through diet.
What is the primary activity the speaker engaged in for his weight loss journey?
-The primary activity the speaker engaged in was walking.
What is the alarming prediction for obesity rates by the year 2030 according to the paper mentioned in the script?
-By the year 2030, it is predicted that one out of two people will be obese, and one out of every four will be severely obese.
What was the study published in Lancet about and what were its findings?
-The study published in Lancet analyzed 15 individual cohort studies and found a dose-dependent relationship between the number of steps walked per day and all-cause mortality.
According to the Lancet study, what was the mortality risk reduction for people walking 5,800 steps per day compared to those walking 3,500 steps per day?
-People walking 5,800 steps per day were 40 percent less likely to die than those walking 3,500 steps per day.
What metabolic benefit does walking provide in terms of insulin resistance?
-Walking helps to mitigate insulin resistance by moving large muscle groups, which can draw glucose out of the bloodstream without the need for insulin.
What is the additional mortality risk reduction for increasing step count by 1,000 steps per day?
-Increasing step count by 1,000 steps per day results in a 12 percent less risk of all-cause mortality.
Why is walking considered more muscle sparing compared to other forms of exercise?
-Walking is considered more muscle sparing because it is a lower intensity activity that utilizes more fat as a percentage of fuel, thus sparing muscle breakdown.
What is 'angiogenesis' and how does walking contribute to it?
-Angiogenesis is the formation of new blood vessels. Walking improves angiogenesis by increasing blood flow into muscle areas, which can help muscles activate and preserve better.
What are some non-physical benefits of walking mentioned in the script?
-Non-physical benefits of walking include exposure to sunlight for vitamin D, low light gazing which affects sleep, and providing an opportunity to take phone calls or get space from family.
What is the recommended upper limit for daily steps according to the script?
-The recommended upper limit for daily steps is around seventeen thousand, beyond which there is a line of diminishing returns.
What is the significance of electrolyte replacement during walking as mentioned in the script?
-Electrolte replacement is important during walking because even though it may not feel as intense as other exercises, the body still burns through electrolytes and needs to replenish them.
What product is recommended for electrolyte replacement in the script and what flavors does the speaker prefer?
-The product recommended for electrolyte replacement is 'lmnt', and the speaker prefers Citrus salt, Mango Chili, and Lemon Habanero flavors.
What is the role of 'element' during the speaker's fasted walks?
-During fasted walks, the speaker sips on 'element', which is a drink that contains essential electrolytes without artificial sweeteners, providing a refreshing taste without the 'nasty stuff'.
Outlines
πΆ Walking as a Key to Health and Weight Loss
The speaker discusses their personal weight loss journey, emphasizing the role of walking as the primary activity. They outline the benefits of walking for preserving muscle mass and improving metabolic health, citing a study published in Lancet that shows a dose-dependent relationship between steps walked per day and reduced all-cause mortality risk. The speaker also explains how walking engages large muscle groups, aiding in glucose uptake without the need for insulin, thus giving the pancreas a break. They mention an additional study that suggests increasing daily step count by 1,000 can decrease the risk of all-cause mortality by 12 percent. The paragraph concludes by highlighting walking as a muscle-sparing, fat-burning activity with diminishing returns after 17,000 steps per day.
π The Multifaceted Benefits of Walking for Overall Well-being
This paragraph delves into the additional advantages of walking beyond weight loss and health, such as its non-impact nature that is easier on the joints compared to high-intensity workouts. The speaker advocates for walking as a sustainable and joint-sparing activity that can be easily integrated into daily life, allowing for simultaneous acquisition of sunlight and vitamin D, which are essential for brain health and neurochemistry. They also mention the importance of not compartmentalizing one's workout and regular life, suggesting that walking can help achieve a balance by incorporating physical activity with other daily tasks. The speaker endorses a product called 'lmnt' for electrolyte replenishment during walks and provides a link for the audience to try it out.
Mindmap
Keywords
π‘Diet
π‘Activity
π‘Obesity
π‘Mortality
π‘Insulin Resistance
π‘Muscle Preservation
π‘Angiogenesis
π‘Electrolytes
π‘Sustainable
π‘Neurochemistry
π‘Metabolic Effect
Highlights
The individual lost 110 pounds primarily through a diet-focused approach, emphasizing the importance of walking as a key activity.
A recent study predicts that by 2030, one out of two people will be obese, and one out of four will be severely obese, highlighting a concerning trend.
A Lancet study analyzed the impact of step count on all-cause mortality, showing a dose-dependent relationship.
Walking 5,800 steps per day reduced the risk of death by 40% compared to walking 3,500 steps per day.
Increasing daily steps to 7,800 resulted in a 45% lower risk of all-cause mortality.
Walking close to 11,000 steps per day reduced the risk by 53% compared to the 3,500 steps group.
Walking is a simple and effective way to mitigate insulin resistance and improve metabolic health.
Walking engages large muscle groups, aiding in glucose uptake without the need for insulin.
Increasing step count by 1,000 steps daily can decrease all-cause mortality risk by 12%.
Walking utilizes more fat as a percentage of fuel compared to higher intensity exercises like running.
Walking is muscle sparing and promotes angiogenesis, improving blood flow to muscles.
Walking is a sustainable form of exercise that does not beat up the joints like other high-impact activities.
Walking allows for the incorporation of natural elements such as vitamin D and sun exposure into one's routine.
The speaker typically fasts while walking and suggests sipping on an electrolyte drink to replenish during the activity.
Walking is non-concussive and beneficial for long-term joint health, making it a sustainable exercise choice.
The benefits of walking include metabolic effects, fat burning, glucose modulation, and improved muscle activation.
The speaker emphasizes the importance of walking for overall health and as a complement to resistance training.
Transcripts
I talk about my diet and how I lost 110
pounds of diet because I'm a diet guy
but what did I do for activity like what
did I do you want to know the Lion's
Share of what I did I walked doesn't
mean I didn't lift doesn't mean I didn't
run doesn't mean I didn't do other
things but the large majority of my
activity was walking simply walking now
I'm going to lie out the details of the
benefits and why it's so advantageous
when it comes down to preserving muscle
and things like that but first we have
to look at this paper that was recently
published that is very daunting it
demonstrated that by the year 2030 one
out of two people are going to be obese
and one out of every four people are
going to be severely obese that is
flipping scary okay that is a dangerous
path that we are walking towards no pun
intended okay now when we look at other
data like large cohort studies there was
a study that was published in Lancet
that took a look at 15 individualizes go
Court studies and it divided people into
four simple categories people that
walked about 3 500 steps per day
5800 steps per day
7 800 steps per day and just shy of 11
000 steps per day there was a dose
dependent relationship between how much
people walked and they're all cause
mortality so let's just get that out in
the open people that walked 5 800 steps
per day were 40 percent less likely to
die than people that walked 3 500 steps
per day people that walked 7 800 steps
per day were 45 percent less likely to
die less risk of all cause mortality
okay people that watch close to 11 000
steps per day 53 percent less risk in
all cause mortality compared to the 3
500 step group
this isn't just to scare you it's to
really demonstrate that the simplest
thing we can do is just walk from a
metabolic side of things insulin
resistance all of this could
dramatically be mitigated by moving our
muscles now resistance training
definitely has its metabolic benefits
when it comes down to improving insulin
resistance and improving that but we
forget that walking is moving some of
the largest muscles in our body our
glutes our quads our hamstrings big
muscles and when we move these muscles
something miraculous happens okay it
doesn't just do healthy things for us
the simple contraction of these muscles
sucks glucose out of the bloodstream
without insulin even being required
meaning that's giving the pancreas a
break from having to pump out insulin
while the cells in your legs are sucking
glucose out of the bloodstream that same
glucose that's floating around the
bloodstream potentially causing damage
because it's elevated
so metabolically it's a lot easier to
get someone to walk than it is to get
them to start resistance training start
with walking oh and by the way there was
another study that demonstrated if you
just increase your step count 1 000
steps from where you are right now per
day you have a 12 percent less risk of
all-cause mortality 12 less chance of
dying if you take the amount of steps
you're walking today and increase that
by a thousand now there is a caveat the
upper end is like seventeen thousand
after that point it's a line of
diminishing return but walking also
utilizes more fat as a percentage of
fuel now you can make the argument that
if you go out for a run and you run for
60 minutes you're going to burn more
calories and ultimately burn more fat
than you did walking for 60 minutes and
that is true but as a percentage walking
is going to burn more fat as a
percentage which is definitely going to
count for something huge because you can
walk for a long period of time so that
means like the longer that you walk at a
low intensity the more fat you are used
utilizing and less carbohydrates and
other fuel you're utilizing meaning if
you have the time to walk and just
casually walk you're going to burn a lot
of fat and only fat and not break up
nearly as much muscle which brings me to
my next Point walking is very muscle
sparing so in the spirit of a thoughtful
nod towards all the benefits of
resistance training clearly I resistant
strain it's important but in the spirit
of that how do we preserve that much
muscle mass we need to have a balance of
high VO2 max activity where we're really
stressing our cardiorespiratory system
and making it stronger but the Lion's
Share of our caloric burn should come
from simple walking and moving it's
going to be very muscle sparing it's
going to improve what's called
angiogenesis it's going to improve how
you get more blood flow into the actual
muscle area making it so that that
muscle can activate better and preserve
better plus the lower intensity is
really really really good when it comes
down to you utilizing fats which are
going to spare muscle breakdown
something that's very important is that
when you're walking you may not realize
because you're not crazy sweating and
things like that that you are still
burning through electrolytes I did want
to make that note there's a link down
below for lmnt which are the
electrolytes that I use that link down
below will get you a free sample pack a
free variety pack with any purchase so
I'm a big fan of the Citrus salt I love
the mango chili and the lemon habanero
those are really my jam so that link is
down below it's
drinklmnt.com Thomas so if you're going
for a walk fasted maybe you're not
eating something that's what I typically
do I'll just sip on some element while
I'm walking and almost feels like I'm
drinking something I shouldn't be
drinking and it feels really good it
doesn't have any artificial sweeteners
so it doesn't have any of the nasty
stuff it's just salt potassium magnesium
and some stuff that makes it taste a
little bit good so that link is down
below in the description the next reason
is simple it's non-concussive it does
not beat up your joints the way other
things do do not get me wrong I love
hard things I Sprint a lot I do intense
cardio a lot I do metcons I do it all
but again if you were to look at my
workout Paradigm say what does Thomas
spend the most of his time doing the
bulk of my active time is just walking
because if I were spending the bulk of
my active time running I probably
wouldn't have the joints that I have now
okay so being able to walk is good for
muscle preservation but it's also good
for sparing your joints the bottom line
with it is you're not beating up your
body it's sustainable and that really
really counts for something and the last
piece is it allows you to get the
natural other things that need to come
into your life vitamin d sun exposure
low light gazing all these things that
affect our brain and affect our
neurochemistry that if we are segmenting
our workout life in our regular life a
bunch then we don't get that because
then we're compartmentalizing we're
having to spend all this extra time
walking allows us to get it all done in
one simple Place go out for a walk take
your phone calls on a walk go out on a
walk take your dogs for a walk go out on
a walk get some space from your family
for a minute if you need it go for a
walk whatever you need to do you can get
your sunlight you can get your low light
gazing which affects your sleep you can
get the Metabolic Effect you can get the
fat burning effect you can get the
glucose modulation effect and you can
get the angiogenesis effect that's
probably going to make you strong in
their weight room as well so as always
keep it locked in here on my channel
I'll see you tomorrow
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