Here's what no one tells you about Steps

"Be such a psychopath that you believe anything is possible for your life."

Everyone raves about the importance of getting your steps in, including me, but not many people explain why it is so important.

Impact of steps on fat loss (using a 150 pound person as the example): 2,500 steps per day: +90-120 calories burned 5,000 steps per day: +180-240 calories burned 7,500 steps per day: +260-360 calories burned 10,000 steps per day: +350-450 calories burned 12,500 steps per day: +430-560 calories burned

You might think - could I just do a short, high intensity cardio session like a HIIT workout or sprints to achieve the same calorie burn? Here is the issue with that.

Since we are talking about fat loss, you are in a calorie deficit. Being in a calorie deficit negatively impacts recovery - there is no way around it. While in a deficit: hunger increases, energy decreases, strength decreases, sleep quality decreases.

High intensity cardio exacerbates all of these issues. These kinds of workouts also negatively impact recovery by increasing hunger, decreasing energy levels, and decreasing sleep quality. You are making it way harder on yourself than you need to by combining a calorie deficit with high intensity cardio. This is also why you often see people who are eating very low calorie while doing intense cardio but not dropping the weight - their recovery is poor.

Walking, on the other hand, has the opposite effect of high intensity cardio. Walking PROMOTES recovery by: stabilizing hunger, improving energy levels, having a neutral impact on strength, improving sleep quality.

This is why the most sustainable formula for fat loss includes: - Walking for extra calorie burn while improving recovery - Lifting weights to preserve / build muscle - Adequate protein intake to regulate your appetite and preserve / build muscle - And of course, being in a calorie deficit

That is why all of the above are the pillars of my coaching program for anyone focused on fat loss.

Happy Super Bowl Sunday, Hal the Health Coach