How to reduce body fat percentage to 10% or less by walking? Take these three tips from Dr. Mike Diamond into consideration.
Dr. Mike Diamond is a retired doctor, now an online fitness coach and YouTuber.he has nearly a million subscribers his channel and he usually uses himself deformation of the body As an example of how to help people become better selves.he is also the creator of the website Sculpted by Science.
Some say cardio shouldn’t rank among the top “things to do for weight loss,” but it shouldn’t be completely considered bad. Mike Diamond certainly isn’t, and he knows the ups and downs of losing and gaining weight every year.
But let’s be clear, we’re not throwing out some of the golden rules for losing body fat here, like calorie deficits, strength training, and HIIT.
5 Rules of Fat Loss Cardio
Walking is a form of aerobic exercise that many people neglect. Just because you don’t sweat while walking doesn’t mean it won’t benefit you – it certainly helps you lose weight.
Most people assume that cardio is running, biking, or swimming. High intensity and heavy breathing at the end of the session. However, walking can be done without these parameters, and you can even have a normal conversation with someone while running.
But what are Mike Diamonds’ 3 easy tips for getting below 10% body fat with walking?
How to reduce body fat percentage to 10% or less by walking
Walking is considered low-intensity steady state. That means you can do it for a long time without too much difficulty. HIIT (High Intensity Interval Training), on the other hand, is complete cardiovascular exercise.
How to Combine HIIT and LISS to Lose Fat Faster
The biggest ally in knowing that walking can help you lose fat is that while walking doesn’t burn a lot of calories, the calories you burn come primarily from your fat cells.
You can add walking to your training routine informally or formally. According to Diamond, the casual way is to just walk outside, and the formal way is to use the treadmill at the gym. Start with 8,000 steps and gradually increase by 2,000 steps each week. To get your body fat percentage below 10%, he recommends walking up to 20,000 steps each day.
Another great tip to increase your walking workout on the treadmill is to increase the height of your treadmill. Diamond is done in 3-4 sessions of minimum 20 minutes at maximum incline (approximately 15%). He walked at a pace of 6 kilometers per hour and kept it constant.
Maintaining your VO2 max at 65% will result in maximum fat loss.
If you increase your steps by 1,000 each week, you’ll notice a faster loss of body fat. You can exercise or play sports with heavy weights.
Check out everything Dr. Mike Diamond has to say on how to lose less than 10% body fat by walking in the video below.
5 ways to burn fat faster
12 Lies I Still Believe About Fat Loss
What would happen if I ate only one meal a day for 30 days?
10 bad morning habits that stop you from losing fat
Morning or Evening Workouts for Weight Loss – Which Is Better?
Walking is a simple yet powerful physical activity that offers many benefits to your overall health and well-being. The benefits of walking are:
- Improves cardiovascular health: Regular walking helps improve heart health by lowering the risk of heart disease, stroke and high blood pressure.
- Helps manage weight: Walking is a low-impact exercise that helps you burn calories and help you lose or maintain weight.
- Improves Mood and Mental Health: Walking helps reduce stress, anxiety and depression by releasing endorphins (feel good hormones) and improving blood flow to the brain.
- Improves bone and joint health: Walking is a weight-bearing exercise that helps strengthen bones, reduce the risk of osteoporosis, and improve joint mobility and flexibility.
- Increased energy and stamina: Walking boosts energy levels, improves overall fitness and stamina, and helps you manage your daily activities.
- Lower your risk of chronic diseases: Regular walking can lower your risk of chronic diseases such as diabetes, cancer, and arthritis.
- Promotes better sleep: Walking helps regulate your sleep cycle, helping you fall asleep faster and stay asleep longer.
- Improves Digestion and Gut Health: Walking aids digestion by stimulating abdominal muscles and reducing constipation.
Overall, walking is a simple but effective way to improve your health and well-being. Even a small amount of daily walking can make a big difference, so consider incorporating this activity into your routine.
What are the best exercises to live a long and healthy life?
how to burn more calories
3 Habits That Will Double Your Fat Forever
Volumetric Diet, One of the Easiest Diets to Lose Weight If You Follow
The recommended amount of walking per day depends on your age, fitness level, and general health. However, a general guideline for adults is to engage in at least 150 minutes of moderate-intensity physical activity per week, such as brisk walking. This equates to about 30 minutes of walking per day, 5 days a week.
If you can’t do 30 minutes of walking at a time, you can break it up into smaller chunks throughout the day. For example, your goal could be three 10-minute walks or two 15-minute walks. The key is finding a routine that works for you and fits into your daily schedule.
These recommendations are just general guidelines and we recommend that you consult with your health care provider before starting a new exercise program, especially if you have an underlying medical condition. We can provide personalized advice on the amount and type of physical activity that is safe and appropriate for
How long does it take to see a six pack?
Best Full Body Workouts: Beginner, Intermediate and Advanced
What to do if the calorie deficit stops working
14 tips on how to lose belly fat easily
10 underrated habits to lose weight
A weight loss plateau occurs when weight loss slows or stalls despite ongoing efforts to lose weight. There are several reasons why this happens.
- Metabolic adaptation: As you lose weight, your body adapts to lower calorie intake and burns fewer calories at rest. This means that when you lose weight, you need fewer calories to maintain your new weight, which can slow down your weight loss progress.
- Changes in physical activity: After doing the same type and amount of exercise for a while, your body may get used to it and not burn as many calories as it used to. may decline.
- Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start burning too many calories, which can slow or stall your weight loss progress.
- Hormonal Changes: Hormonal changes, such as fluctuating insulin levels, can affect weight loss progress. For example, insulin resistance can make weight loss difficult, especially in the midsection.
- Psychological Factors: Stress, sleep deprivation, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which promotes fat storage, while sleep deprivation can disrupt hormones that regulate appetite and metabolism.
To overcome weight loss plateaus, it’s important to re-evaluate your diet, exercise routines, and lifestyle to identify areas that can be adjusted. This includes increasing physical activity, adjusting caloric intake, and managing stress and sleep. Additionally, consulting a medical professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.
10 Proven Ways to Speed Up Fat Burning
How to quickly make the biggest visual changes to your body
10 Best HIIT Exercises to Burn Belly Fat Faster
best cardio machines for fat loss
How to Speed Up Weight Loss – 10 Things You Can Do Right Now to Achieve It
The Best Science-Based Diet for Fat Loss
