How to Burn 1lb Per Week Without Training

How to Burn 1lb Per Week Without Training

Posted on Nutrition, Training

It can be very easy to burn fat on a weekly basis!

Creating a calorie deficit is not the only factor which comes into losing weight but it is arguably the most important factor. To create a calorie deficit you will need to manipulate either your calorie input (how much food you eat) or your calorie output (your activity level).

Today I want to go over the “output” side of things.

The most obvious way to increase your calorie output is to train hard a few times per week. That said there is a lot of little things you can be doing on a daily basis to start to increase the amount of calories you expend.

My number one goal for my clients to increase their energy expenditure is to walk at least 10,000 steps per day. If you walk 10,000 steps everyday it will be approximately 3,500 calories burnt over the week. This equals to around one pound of fat burnt.

To do this will be easier for some people than others. I have clients who train with me in the morning who have already done 5,000 steps by 09:00. I have also had clients who had done 3,000 steps when they see me in the evening at 20:00. At lot of this has to do with your lifestyle and what you do for work.

If you didn’t accumulate your steps throughout the day it would take around 100 minutes to reach 10,000 steps in one go. There’s nothing wrong with doing it all at once. In fact it can become a very enjoyable part of your day but its not for everyone.

When I was training for my last mens physique show I was aiming for 20,000 steps per day during the last few weeks to get down to very low body fat levels. Here are a couple of the things I done on a daily basis to get my steps up.

Walk wherever possible. We can all be lazy, a ten minute walk is much more annoying than a one minute drive. If your goal is to lose weight take the first option.
Take the stairs instead of the lift
Park further away when you go to the shops
At lunchtime go for a short walk before you have your lunch (can also help with digestion)

If you would like help on your weight loss journey please feel free to contact me directly:

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