- So when it comes to getting ripped
and reaching a low body fat percentage,
I'm a really big fan of walking.
Walking enables me to get lean easier, stay lean easier
on top of obviously managing my diet
begin a caloric deficit, doing resistance training,
and all that other stuff.
Walking, I'm a really, really big fan of.
Also from a personal development standpoint,
I've actually done a video on this
on how walking enhances my life
and six different ways that you can walk more.
So definitely check out that video in the description below.
But I still get a lot of questions
about walking versus running.
Why not just do running because you can burn more calories
and the exact same amount of time
or you can burn those same amount of calories that you have
as a target in less time if you were to do running?
So why did I choose walking?
And also how you can make the decision for yourself?
And in this video, I wanna give you four different criteria
for choosing which activity is best for you
and how much of each should you be focused on.
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And now, let's dive into the good stuff.
So the first criteria that you have to look at
when deciding whether you wanna do more running
or walking when you're getting rip
is your recovery capacity.
Let's not forget this.
If your goal is 10% body fat,
if your goal is, let's say, 8% body fat,
you must prioritize resistance training.
This is your bread and butter.
This is your foundational activity.
And anything layered on top of that is a bonus
that might help you
but still should not compete with resistance training.
And when I say compete, I mean for recovery
because if you're doing four sessions
or let's say three to five sessions of resistance training
and then you're starting to add three,
four or five sessions of running on top of that,
that running will start tapping into your recovery capacity.
And those resistance training sessions will start to suffer.
And then you won't be able to lift this hard.
You won't be able to progress as much
and that will impair how much muscle you can retain
and might actually cancel out any chance
of you building muscle
if you're a beginner trying to get rip.
So this is really something to keep in mind.
Now, contrast that with walking.
Walking doesn't require that much recovery.
If anything actually will help you recover more
from hard workout sessions in the gym,
or if you're training at home these days.
This is really something you have
to consider is your recovery capacity.
Because running specifically is one of those activities
that has a heavy eccentric component
that caused a lot of muscle damage as well
as puts a lot of stress in your tendons
and your ligaments and your joints.
So this is something to really keep in mind
when choosing between the activities.
This is why I personally am a big fan
of walking because I train really hard in the gym.
And I notice anytime I had a bunch
of cardio specifically running,
it does start tapping into that recovery.
So I'm noticing my squats, my lunges,
my deadlifts is just not as progressive.
I'm not able to recover as much between those sessions.
And now it's pushing those sessions later in the future
which then means I'm also missing
out on some potential gains there.
So I do want to make sure
that I'm prioritizing resistance training
and you should be considering that as well.
Now this brings me to the second criteria,
which is injuries.
Running is quite injurious, if you're overweight.
If you're someone who has 20, 30, 40, 50 pounds to lose,
running is not the best idea.
It's not your best choice for cardio.
This is where walking can really be a safe way
for you to increase your energy expenditure,
create a bigger caloric deficit and get the job done.
Now, you can add running later
but for now it's probably not the best idea.
And then if you're someone who has some lower body injuries
or if you have some aches and pains,
you find that you're really tight.
And now you add a bunch of running on top of that.
It can actually, in combination
with resistance training cause an injury,
which then will, of course,
mean that you can train your lower body at all
which can lead to a lot of muscle loss
in a caloric deficit as you're trying to get ripped.
So really from an injury perspective
if you're in that situation as described,
now it's better to go for a different type of cardio
whether it's something like cycling
or just stick with walking, do some inclined treadmill,
do some hiking, do some lower intensity stuff.
You're gonna find yourself in a much,
much better position to stay safe as you'll losing weight.
And obviously later on,
you can do a lot more running if you want to.
Now, the third criteria that you have to look at
is your individual hunger response to cardio.
And before we break this one down,
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And moving on to the third component.
We really have to look at how you respond.
Because I know a ton of people
that they do that 15-minute,
that a 30-minute session of cardio
or do a 20-minute HIIT session,
they feel their hunger levels go down.
Now, I'm in the opposite category.
And maybe you're in the same category as me.
We're that percentage of people
that if I do a 45-minute steady-state session,
or 20-minute HIIT session,
I find that my hunger levels go through the roof.
And this really makes the diet side of things
much more difficult for me,
if my hunger levels are increasing.
So I found that swapping running or any other form
of cardio for more walking actually helps a lot
especially when I'm in that 12 to 13% body fat range.
You want to get down to 10% body fat range.
When naturally,
because the amount of leptin you have goes down,
the hunger hormone ghrelin goes up.
It really benefits you
from also reducing hunger by picking which activity you do,
if you're, again, in the same category as me.
Now, if you're the type of person that gets less hungry
from doing HIIT, more power to you.
Great, that's awesome.
You can add more HIIT.
But if you're like me,
you do have to be careful here
because that is the primary way
to create that caloric deficit.
And it's very, very easy to eat back any of amount
of calories you've burned through that cardio activity.
And of course had a lot more
on top of that because you're more hungry.
So keep this in mind.
Hunger management is one
of the key factors for getting ripped.
It's really the top priority.
This is what I talk so much in this channel about.
So never ever do stuff that actually makes you more hungry.
It just makes everything so much more difficult
on that journey down to that 10% body fat level.
Now, criteria number four.
If you have to look at your psychology,
is running something you really enjoy
or are you dreading waking up in the morning,
putting on your running shoes and going for a run?
It's a really important question to ask yourself?
Because if running is the depleting a lot
of your self-control,
if you're starting your day is overusing willpower,
well, that's gonna affect your decisions
in other areas of your life.
That's gonna affect your nutrition.
It's going to affect your work,
And overall, you're not enjoying the process now.
Now, compare that to walking.
At least for me personally,
I find walking to be a part of my lifestyle,
whether I'm doing something with my physique or not,
whether I'm cutting or bulking, whatever.
I think walking is just gonna be a part of my lifestyle.
And I'm enjoying it,
which makes such a huge difference long-term,
because it's not depleting me.
It's adding value to me.
So I'm not just looking forward to ending it,
I just see it as a part of my life forever.
It's just something that I like to do and just makes a big,
big difference in your overall consistency with the process.
So if you're not enjoying it, consider swapping the activity
for something that you do enjoy.
It will make a huge difference for your journey.
The other thing that's gonna make a huge difference
for your journey,
if you do subscribe below to this channel.
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