Diet Only Calorie Deficit… or Walking + Diet Deficit

Walking is a habit I plan on sticking to for the rest of my life.

Not only is it an incredible health habit.

It really does assist with fat loss.

There are no negatives.

But I was recently challenged by a beta boy.

He responded under an Instagram post where I described Lazy Ripped.

Here’s what he wrote.

I covered up his Instagram handle.

But I think he’s a fitness coach of some sort.

And although he was trying to be a dick in the way he responded, walking to increase fat loss is a good thing for me to explain.

Walking absolutely helps with fat loss.

Here’s why.

You need to eat fewer calories than you burn to get lean.

But you need enough protein to retain muscle.

You also need fat and carbs for testosterone production, sleep, energy levels, muscle function, etc.

*Can’t go wrong with steak and potatoes for dinner.

There’s a calorie “sweet spot” for getting lean.

• Eating less than you burn and creating a calorie deficit
• Enough calories and protein, carbs and fat for muscle growth and testosterone production

If you go too much below this sweet spot, you’re f*cked.

Muscle loss, dry skin, poor sleep, low T levels…

Before you know it, you get those beta boy urges.

Shopping at The Gap.

Snacking on almonds.

Driving a Subaru Outback and pulling over to the side of the road for a good cry because those Celine Dion lyrics make you emotional.

It’s so sad to see.

So you don’t want to go too low in calories.

There is a lower limit, and if you go below this, things turn ugly.

So, how do you get lean if you can’t cut calories below this point?

You walk!

Ideally, more than 10,000 steps per day if you have time.

If you are at this lower limit of calories and don’t walk, you will still lose body fat… but at some point, it slows down substantially.

If you add in daily walking?

You should burn an additional 500 calories per day.

It’s probably more, but I want to use a conservative number.

If you do this 7 days per week, that is 3,500 calories burned each week.

Roughly an EXTRA pound of fat burned per week.

It doesn’t work out perfectly like this, but walking absolutely helps you get shredded.

Yes, you need to dial in your calories.

Get those calories to a level where you are in a deficit to lose fat but have enough calories and macros to gain muscle.

Maintain that diet and then add in walking.

You WILL become a calorie-burning machine.

I cover all this in detail in Lazy Ripped.

Ignore the beta boy advice.

Especially trainers who are at 18% body fat.

Talk Soon,

Greg O’Gallagher