This Man Lost 10 Pounds in a Month by Walking Every Day
In a new video on the Pro Physique channel, competitive bodybuilder and physique coach Paul Revelia details a recent experiment in which he added 60 minutes of walking to his daily routine for a month. It was his hope that by walking for an hour on an incline treadmill every day for 30 days, it would help him lose some stubborn lower back and belly fat, and demonstrate how even small changes can make a difference.
"I'm not changing my workouts," he explains. "The big difference with this body change is that I'm just adding walking. That's it. I'm not changing my diet, I'm not tracking my calories."
"Those cardio sessions were tough at the beginning," he adds. "When you go from not doing much to 60 minutes on an incline treadmill, you're going to be amazed at how hard that is."
Over the course of a month, Revelia drops from 229.6 pounds to 218.09 pounds, totaling over 10 pounds of what he believes to be entirely fat loss. "I don't believe I lost any muscle," he says. "How was it possible to lose that much weight? Just by moving more. I'm pretty sedentary throughout the day."
As a form of low-impact steady state (LISS) cardio, walking is one of the most accessible ways to lose weight and improve your cardiovascular health. The key to using walking to make a change is to establish what your baseline of activity is, and go from there.
"If you have a job where you're on your feet all day, you have to do more than that," says Michele Stanten, author of The Walking Solution. "But if you have a sedentary desk job, a walk every evening after dinner may show real results." She also advises making incremental changes to your daily cardio, giving your body time to adjust to the increased levels of activity: "If you're only getting 3,000 steps on a typical day, don't try to get 10,000 steps the next day. That can be really discouraging. Aim for 5,000 every day for a week. Then go up to 7,000 the next week."
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