Had an online check-in this morning.
She’s smashing the workouts, eating alright, but the scale weight’s stuck.
Said she “reckons it might be the steps.”
And she’s bang on.
Only doing around 5,000 a day.
Which, let’s be honest, isn’t loads.
Sounds like a decent effort, but if you’re sitting most of the day, it’s not going to cut it when fat loss is the goal.
So I gave her the quick maths.
Double your steps = burn 2,000 more calories a week.
That’s half a pound of fat.
Do it for a month, and you’ve dropped 2kg without changing or altering your diet.
It’s not magic.
It’s just movement.
I know people like to make this more complicated than it needs to be.
New plans, stricter diets, more training, less food.
But before you go doing all that, look at your steps.
I’ve done it myself.
Was averaging 8,000 a day for ages.
Then I thought, sod it, I’ll push it a bit and get 12,000 a day in.
Didn’t change anything else.
Same workouts.
Same calories.
Same sleep.
And a couple kilos (4 ½ pounds) have come off without even trying.
People think fat loss is all about suffering.
It’s not.
It’s about consistency and doing the simple stuff well.
Walking works.
That’s it.
It’s the most underrated tool going.
And let’s be honest, we were built to walk.
Back in the day we’d do 15,000, 18,000 steps just by living.
Now?
Most people barely hit 3,000 or 4,000 a day.
We’ve engineered walking out of our lives.
And it shows.
You feel stiff.
Sluggish.
Wired but tired.
Constantly craving stuff.
It’s not your metabolism.
It’s not your hormones.
You just need to move.
So here’s what I’d tell you if you were stood in front of me right now.
First, get your steps up.
Aim for 10,000 a day minimum.
No need to be perfect, just more than you’re doing now.
Park further away.
Walk after tea.
Chuck a podcast on and get outside.
It’s free.
You don’t need gear.
And if you’ve got time to scroll, you’ve got time to walk.
Then layer on the rest.
Train with weights 3x a week.
Doesn’t need to be fancy.
Just turn up, push yourself, get stronger.
Eat three decent protein-based meals a day.
Meat, eggs, yoghurt, whatever you like.
Drink a few litres of water.
Not cans, not squash.
Water.
Sleep 7–9 hours if you can.
Go to bed earlier instead of watching crap on your phone.
That’s it.
That’s the formula.
But if you’re not doing anything yet, don’t panic.
Just start walking.
This weekend’s a good chance.
Bit of sun.
Bit of time.
No excuses.
Get out, move more, and take that momentum into next week.
Don’t overthink it.
Just walk.
– Ryan
P.S
Already smashing 10–12k steps a day and still stuck?
Then it’s not the walking…it’s the training and food that need sorting.
Let us grab that side of things and light a fire under your results.
Drop us a message about the 6-Week Meltdown, and we’ll take care of the rest.