00:00 I talk about my diet and how I lost 110
00:03 pounds of diet because I'm a diet guy
00:04 but what did I do for activity like what
00:06 did I do you want to know the Lion's
00:08 Share of what I did I walked doesn't
00:11 mean I didn't lift doesn't mean I didn't
00:13 run doesn't mean I didn't do other
00:14 things but the large majority of my
00:17 activity was walking simply walking now
00:22 I'm going to lie out the details of the
00:24 benefits and why it's so advantageous
00:26 when it comes down to preserving muscle
00:28 and things like that but first we have
00:30 to look at this paper that was recently
00:31 published that is very daunting it
00:33 demonstrated that by the year 2030 one
00:37 out of two people are going to be obese
00:39 and one out of every four people are
00:41 going to be severely obese that is
00:44 flipping scary okay that is a dangerous
00:47 path that we are walking towards no pun
00:49 intended okay now when we look at other
00:52 data like large cohort studies there was
00:54 a study that was published in Lancet
00:56 that took a look at 15 individualizes go
01:00 Court studies and it divided people into
01:02 four simple categories people that
01:04 walked about 3 500 steps per day
01:09 7 800 steps per day and just shy of 11
01:13 000 steps per day there was a dose
01:16 dependent relationship between how much
01:18 people walked and they're all cause
01:20 mortality so let's just get that out in
01:22 the open people that walked 5 800 steps
01:25 per day were 40 percent less likely to
01:28 die than people that walked 3 500 steps
01:31 per day people that walked 7 800 steps
01:34 per day were 45 percent less likely to
01:36 die less risk of all cause mortality
01:38 okay people that watch close to 11 000
01:41 steps per day 53 percent less risk in
01:44 all cause mortality compared to the 3
01:48 this isn't just to scare you it's to
01:50 really demonstrate that the simplest
01:51 thing we can do is just walk from a
01:55 metabolic side of things insulin
01:57 resistance all of this could
01:59 dramatically be mitigated by moving our
02:01 muscles now resistance training
02:03 definitely has its metabolic benefits
02:05 when it comes down to improving insulin
02:07 resistance and improving that but we
02:09 forget that walking is moving some of
02:11 the largest muscles in our body our
02:12 glutes our quads our hamstrings big
02:15 muscles and when we move these muscles
02:17 something miraculous happens okay it
02:19 doesn't just do healthy things for us
02:21 the simple contraction of these muscles
02:25 sucks glucose out of the bloodstream
02:27 without insulin even being required
02:30 meaning that's giving the pancreas a
02:32 break from having to pump out insulin
02:34 while the cells in your legs are sucking
02:37 glucose out of the bloodstream that same
02:39 glucose that's floating around the
02:40 bloodstream potentially causing damage
02:42 because it's elevated
02:43 so metabolically it's a lot easier to
02:46 get someone to walk than it is to get
02:47 them to start resistance training start
02:50 with walking oh and by the way there was
02:51 another study that demonstrated if you
02:53 just increase your step count 1 000
02:56 steps from where you are right now per
02:58 day you have a 12 percent less risk of
03:01 all-cause mortality 12 less chance of
03:03 dying if you take the amount of steps
03:05 you're walking today and increase that
03:06 by a thousand now there is a caveat the
03:09 upper end is like seventeen thousand
03:10 after that point it's a line of
03:12 diminishing return but walking also
03:14 utilizes more fat as a percentage of
03:17 fuel now you can make the argument that
03:19 if you go out for a run and you run for
03:21 60 minutes you're going to burn more
03:22 calories and ultimately burn more fat
03:24 than you did walking for 60 minutes and
03:27 that is true but as a percentage walking
03:30 is going to burn more fat as a
03:32 percentage which is definitely going to
03:34 count for something huge because you can
03:37 walk for a long period of time so that
03:39 means like the longer that you walk at a
03:41 low intensity the more fat you are used
03:43 utilizing and less carbohydrates and
03:46 other fuel you're utilizing meaning if
03:48 you have the time to walk and just
03:50 casually walk you're going to burn a lot
03:53 of fat and only fat and not break up
03:55 nearly as much muscle which brings me to
03:57 my next Point walking is very muscle
04:00 sparing so in the spirit of a thoughtful
04:03 nod towards all the benefits of
04:05 resistance training clearly I resistant
04:07 strain it's important but in the spirit
04:09 of that how do we preserve that much
04:11 muscle mass we need to have a balance of
04:14 high VO2 max activity where we're really
04:16 stressing our cardiorespiratory system
04:18 and making it stronger but the Lion's
04:20 Share of our caloric burn should come
04:23 from simple walking and moving it's
04:25 going to be very muscle sparing it's
04:27 going to improve what's called
04:28 angiogenesis it's going to improve how
04:31 you get more blood flow into the actual
04:34 muscle area making it so that that
04:36 muscle can activate better and preserve
04:38 better plus the lower intensity is
04:41 really really really good when it comes
04:43 down to you utilizing fats which are
04:45 going to spare muscle breakdown
04:47 something that's very important is that
04:49 when you're walking you may not realize
04:51 because you're not crazy sweating and
04:54 things like that that you are still
04:56 burning through electrolytes I did want
04:57 to make that note there's a link down
04:59 below for lmnt which are the
05:01 electrolytes that I use that link down
05:03 below will get you a free sample pack a
05:05 free variety pack with any purchase so
05:07 I'm a big fan of the Citrus salt I love
05:09 the mango chili and the lemon habanero
05:11 those are really my jam so that link is
05:15 drinklmnt.com Thomas so if you're going
05:18 for a walk fasted maybe you're not
05:20 eating something that's what I typically
05:22 do I'll just sip on some element while
05:25 I'm walking and almost feels like I'm
05:27 drinking something I shouldn't be
05:28 drinking and it feels really good it
05:30 doesn't have any artificial sweeteners
05:31 so it doesn't have any of the nasty
05:34 stuff it's just salt potassium magnesium
05:36 and some stuff that makes it taste a
05:37 little bit good so that link is down
05:39 below in the description the next reason
05:41 is simple it's non-concussive it does
05:44 not beat up your joints the way other
05:46 things do do not get me wrong I love
05:48 hard things I Sprint a lot I do intense
05:51 cardio a lot I do metcons I do it all
05:54 but again if you were to look at my
05:57 workout Paradigm say what does Thomas
05:59 spend the most of his time doing the
06:01 bulk of my active time is just walking
06:04 because if I were spending the bulk of
06:06 my active time running I probably
06:09 wouldn't have the joints that I have now
06:11 okay so being able to walk is good for
06:14 muscle preservation but it's also good
06:15 for sparing your joints the bottom line
06:17 with it is you're not beating up your
06:18 body it's sustainable and that really
06:21 really counts for something and the last
06:23 piece is it allows you to get the
06:26 natural other things that need to come
06:28 into your life vitamin d sun exposure
06:31 low light gazing all these things that
06:33 affect our brain and affect our
06:35 neurochemistry that if we are segmenting
06:37 our workout life in our regular life a
06:41 bunch then we don't get that because
06:44 then we're compartmentalizing we're
06:45 having to spend all this extra time
06:46 walking allows us to get it all done in
06:50 one simple Place go out for a walk take
06:53 your phone calls on a walk go out on a
06:55 walk take your dogs for a walk go out on
06:57 a walk get some space from your family
06:58 for a minute if you need it go for a
07:01 walk whatever you need to do you can get
07:03 your sunlight you can get your low light
07:05 gazing which affects your sleep you can
07:07 get the Metabolic Effect you can get the
07:10 fat burning effect you can get the
07:11 glucose modulation effect and you can
07:13 get the angiogenesis effect that's
07:15 probably going to make you strong in
07:16 their weight room as well so as always
07:18 keep it locked in here on my channel
07:19 I'll see you tomorrow
