You’re Not Walking Enough

My guess is that if you are struggling to get lean, you simply aren’t walking enough.

Obviously, you need to get your calories dialed in.

That’s a given.

But if you are eating right and not losing a pound of fat each week, it comes down to a lack of movement.

I walk a f*ckn ton because it’s not only a killer health habit…

It makes it easier to stay lean year-round.

And it’s good for the soul.

I’ll explain.

First of all, let’s discuss how much I think you need to walk if you want to get shredded naturally.

I posted an Instagram story when I was out walking in Miami late last year with “Steps 10k+ per day” as the caption.

I actually think 10,000 should be the MINIMUM.

It’s why I put “10k+” in there.

Here’s what I believe DAILY the target should be.

• 10,000 steps for moderate fat loss (about 1 pound per week)
• 15,000 steps for aggressive fat loss (about 1.5 pounds per week)

Losing a pound of pure fat each week is really good.

If most men cut 4 pounds in a month?

That is about 2% body fat.

With 10,000 steps… in 3 months, they are going from 12% to 6% body fat.

That makes for a rapid transformation.

If you have more fat to lose and want to be lean by summer?

I recommend 15,000 per day.

If you walk 15,000 steps per day and follow the diet plans I lay out in Movie Star Masterclass?

You can expect to lose 1.5 pounds of fat per week.

About 6 pounds of fat loss each month.

Which is roughly 3% body fat.

So in 3 months, it’s possible to go from 15% body fat to 6%.

15,000 steps is a lot of walking, but it’s possible.

Here’s what I hit yesterday.

I walked with a friend for about 90 minutes and then another 30 minutes later that night.

The rest is from walking throughout the day.

15,000 steps is probably a total of 2.5 hours of walking per day, but some of this is going to the fridge, walking to your car, etc.

This probably sounds excessive.

It is a lot compared to most of modern society.

But most people today are overweight, and lack of movement is a huge f*cking part of that.

You don’t want to be like them.

So you need to do things differently than the masses.

Our hunter-gathered ancestors walked, on average, 16,000-17,000 steps per day.

This is a good 2-3 hours of walking each day.

Our bodies are designed to do this, and when we don’t, health issues arise.

And this is the perfect time to start.

Spring is here.

Summer is around the corner.

You can use this time walking to level up mentally as well.

Listen to podcasts, audiobooks, meditate, be present, walk with a friend, etc.

Heck…

It wouldn’t be the worst idea to take girls you meet on Tinder or Instagram on your walks.

Kind of hilarious actually.

“Alright Ashley, meet me at Starbucks on the waterfront at 11:00 AM. We are going to crush a tall iced Americano and then get 10,000 steps in. You just have to promise that you aren’t going to slow me down.”

Then you could mess with her the entire walk.

“I’m going to need you to pick up the pace a bit, Ashley. I want to get these steps in before midnight.”

“Are you walking slow just so you can check out my butt? You are making me feel like a piece of meat. I have feelings too, Ashley.”

“You seem like you are breathing as hard as a 50-year-old. Are you sure you are really 22? I’m feeling a little catfished here. I will say… you are pretty hot for a 50-year-old, though.”

You get the idea.

Don’t look at walking as a chore.

Walking shouldn’t take up additional time, you just need to do shit while walking that you would normally do seated.

Like most phone meetings could be done walking.

Get creative.

If you can commit to 15,000 steps per day for 90 days straight?

You will not only be significantly leaner.

You will be in a better place mentally.

Try it!

Talk Soon,

Greg O’Gallagher