Lose 3kg in 14 Minutes Without Personal Training…
That’s right.
Here’s a simple way to lose 3kg of body fat.
And you don’t even need to do anything crazy.
Like daft diets and going to the gym 5-6 times a week.
It’ll only take 14 minutes a day too.
Shall I carry on?
Well…
If you were to walk an extra 2000 steps a day on top of what you already do, this could help.
So…
Just to be clear, there are other variables to consider, but these numbers might be interesting for you.
It takes the average human 14 minutes to walk 2000 steps.
Which isn’t much time is it, right?
We probably waste more time scrolling on Instagram, Facebook or Tik Tok.
Or waiting for an Uber😃
Anyway…
You’ll roughly use 60 – 80 calories walking for this amount of time. Which may not seem like much, but these things soon add up.
Let’s say 70 calories for this example.
365 days in a year multiplied by 70 on my highly sophisticated iPhone calculator equals 25,550.
One pound of fat in ‘theory’ is 3,500 calories.
Divide 25,550 by 3,500 and you get 7.3 pounds.
- That’s 3.3kg.
- Or half a stone.
I know people who have struggled to achieve that from exercise and dieting.
Or certainly keep it off.
The thing is it’s actually a lot simpler.
Now…
Apply that with a healthier approach to nutrition rather than ‘dieting’ – with maybe 60-120 minutes of resistance training and a few lifestyle upgrades…
…and voila.
You could achieve more physically with your body by taking a more structured but simpler system in 12 months than many struggle with in 12 years.
I can help you with this.
Arrange a chat about Personal Training or Online Coaching.
But, until then…
Here are some ideas on how you could start to increase your step count.
1. Track
This doesn’t need to be something you do forever but whenever you’re trying to improve a habit, some form of tracking, measuring or monitoring is likely going to be essential.
It’ll simply help you raise more awareness to that idea.
And to be honest, it’s actually really easy these days to let technology to the work for us.
A simple smart watch or app on your phone will be enough.
Is it accurate?
There will always be differences with what you use but they’re often consistent so it’s a great guide.
10,000 steps is a number that is often thrown around but it’s been proven that 8,000 is the sweet spot for most people.
Especially if applied with some resistance training and improvements in your nutrition.
But what I suggest for you at the beginning is to measure what you do on average for a week.
Then you can set yourself a new target and aim to increase this by 1000.
If you do that after 3 weeks, then you can raise the bar.
Set yourself up to win.
Make progress and build a new habit into your lifestyle gently but one that’s sustainable.
Keep it simple.
As SIMPLE gets DONE.
2. Walk on Calls
When you’re at work, consider walking while you call.
Even if it’s up and down the office or circling around the living room if you work from home.
It may not seem like much, but these things soon add up.
That where #1 will help you, when you’re measuring you’ll be able to see the effect and value of this idea.
When something works you’ll want to keep doing it.
3. TV Breaks
We all watch TV.
So I’m not going to tell you to stop doing that.
But instead of watching adverts that you’ve seen hundreds of times before that are just trying to leak your wallet anyway, get up and stretch the legs.
Again, it might not seem like a lot, but remember… these things add up.
4. Lunch Time Strolls
Maybe another one for when you’re at work.
If you’ve been sat down at your desk all morning, consider a walk during lunch.
Remember, 14 minutes is enough to make a big impact and burn an extra 60-80 calories.
5. Make a Game of It
If you take my advice with #1 and you’re tracking your steps, then you can easily put some fun into it.
Explore challenges with your friends or using other app based facilities like Strava.
Maybe just reward yourself at the end of the month when you reach a target?
It doesn’t matter whether you’re socially, competitively or metric driven… this approach offers something for everyone.
This will offer you some self accountability.
Which is something I use in my H21 System with clients.
As this helps them gamify things so they can mentally set themselves goals.
So they visually see how they’re doing and offers them a light accountability approach to help them form improved habits.
Well, that’s 5 tips to begin with, there are many more but check in with yourself to see if you’re doing these ones first.
In Summary…
Don’t underestimate the impact small changes can make.
You don’t need BIG efforts to begin in order to create change. Doing the small things but with consistency will help you in the long run.
Simply walking an extra 1000 steps a day is already going to help you make progression.
Then if you were to apply this with some resistance based exercise and improved lifestyle choices, the you’ll soon start to see good things happen.
Every step counts!
