The Easiest Fitness Hack for Fat Loss & Health

From a health perspective, there’s strong evidence for walking more and shooting for at least 7,000 steps. Now, at the moment, being healthy and living a long life might be a distant goal behind being jacked and lifting big weights. But you’ll appreciate being healthier while still having an awesome body as you get older.

Do you have to use the intra-workout steps strategy to reach 7,000 steps per day? No. Is it more effective to accumulate a large portion of your steps during the workout than at other times in your day? No, but it’s not less effective either. And for people with busy lives, it makes it a lot easier.

If you’re not at the age yet where you’re thinking about longevity, then do it for the fat loss. The number of calories you “burn” depends on your body weight – the heavier you are, the more energy is required to move your body. But this table can give you a good approximation:

Body Weight 125 Lb. 150 Lb. 200 Lb. 250 Lb. 300 Lb.
3,000 steps 90 cals 120 cals 150 cals 190 cals 225 cals
5,000 steps 150 cals 200 cals 250 cals 310 cals 370 cals
7,000 steps 200 cals 280 cals 350 cals 435 cals 520 cals
10,000 steps 280 cals 395 cals 495 cals 625 cals 745 cals

These numbers are subject to individual variation, depending on speed and metabolic efficiency.

Assuming the average male T Nation reader is between 180 and 220 pounds, our daily 7,000 steps would increase caloric expenditure by 300 to 400 calories. The 3,500 to 4,000 steps you’re getting by walking during your rest periods would amount to an extra 200 to 240 calories. Not huge, but significant. And it adds up.

And consider this: Taking a bodybuilding drug like clenbuterol for fat loss increases resting energy expenditure by around 21% (2). It’s a strong pharmaceutical agent with many potentially severe side effects and zero health-promoting effects. Yet, for a 180-pound man, that’s only 420 calories per day. That’s equivalent to what you’d get from walking 10,000 steps per day.