Americans Don't Walk Enough
Autopilot Fitness Journal #24
Americans refuse to walk, and it's literally killing us.
We are sedentary as sh!t.
Americans average 4,500 steps per day while Japan, China, South Korea average over 6,000.
That is a 35% increase, and when you talk about calories, that is the difference between being fit or morbidly obese.
Instead, we:
Sit all day while working
Sit while we look at our phones
Sit while watching tv with our spouse
Here's how you can live a natural fat-burning lifestyle by copying East Asians:
1) Walk first thing in the morning
Most Americans lay in bed for an hour doom scrolling social media.
I’ve done it in the past. If I start scrolling anything on my phone before getting out of bed, it feel like shit.
Instead, get up and go for a 20-30min walk.
Be present, stay off your phone for the first couple of hours.
Grab a coffee and work on a project and learn new skills that will give back to you in 5-10 years.
Plant “skill seeds” for your future first thing in the morning.
The sunlight helps set your circadian rhythm and improves your sleep.
2) Walk while working
Most Americans spend $400 in one month on Starbucks and fast food.
You can take that $400 and buy a standing desk and desk treadmill so you can walk while you work and watch tv.
There is no reason to sit, seriously.
You can wheel these desk treadmills around, they are small and mobile.
Get in the habit of either walking, standing or laying down.
3) Walk after eating
Americans eat MASSIVE portions which leads to huge blood sugar spikes, followed by carb coma on the couch.
Cut the sugar and processed bullshit.
Eat smaller, whole-food meals so you can go walk for 30 minutes after the meal.
This is typical all over the world.
4) Walk while watching tv
Let's be realistic, no one is going to stop watching tv.
But it doesn't mean you have to sit.
Use a desk treadmill to walk while you consume media.
Do a good thing while you do a bad thing.
Again, you can easily wheel the desk treadmill over in front of your couch and get and EASY 5k steps in a 45 minute show.
That is 250 calories per show.
I watched 4 episodes of breaking bad last night and got 15k steps just from that.
Turn TV into a fat burning activity.
5) Walk during sunset
Instead of staring at blue screens before bed, fucking up your sleep, go for a 30-minute walk.
It helps wind down the day and prepare you for a good night's sleep.
These 5 lifestyle tips should net you 10,000 steps (-500 calories) per day or more.
Walk during sunrise
Walk while working
Walk after eating
Walk while watching tv
Walk during sunset
Going from just 4,000 to 6,000 steps over a year is 35,000 calories burned, or 10lbs.
You got this man..
- Brandon