Mind Pump: Raw Fitness Truth - 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)

Episode Date: August 15, 2024

The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) One of the EASIEST ways to introduce someone to a healthier lifestyle without the risk. (0:59) The BEST form of cardio for pure fat loss. (3:05) The 5 Reasons Why Walking is King for Fat Loss. #1 - Most people can walk without major dysfunction. (5:42) #2 – Low barrier of entry. (12:28) #3 - It's harder to overtrain. (17:07) #4 - It supplements strength training best. (18:25) #5 - Improves relationships. (26:02) Related Links/Products Mentioned Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** August Promotion: MAPS Bands | MAPS 40+ 50% off! ** Code AUGUST50 at checkout ** Mind Pump #1917: Ten Common Traits of Fit & Healthy People Running Injuries > Fact Sheets - Yale Medicine What is NEAT and Why Should You Care About it? - Mind Pump Media Mind Pump #2372: Five Steps to a Faster Metabolism Mind Pump Podcast – YouTube Mind Pump Free Resources  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pumped. Today's episode, the five reasons why for fat loss,

for pure fat loss, walking is king and far better than running. Now this episode is brought to you by one of our sponsors, Viori. Viori clothing is the best at leisure. Whether you find anywhere, it lasts a long time, it looks good, we wear all the time, and if you go through our link you'll get yourself 20% off. Go to VioriClothing.com. That's V-U-O-R-Ii, clothing.com forward slash mind pump. We also have a sale this month. MAPS bans 50% off and MAPS 40 plus also 50% off. If you are interested, go to mapsfitnessproducts.com

and then use the code August 50 for the discount. All right, here comes the show. All right, look, when it comes to activity, especially cardio, one form is king. It's not what you think. It's not running, it's walking. In today's episode, we're talking about the five reasons why walking is king for fat loss.

I like this. Let's do it. I do like this. It's so effective. I think that, well, one, I think there's a lot of misconceptions around cardio for fat loss in general. Right, which we cover all the time. I also like talking about this in this point too, because it's one I got wrong. It's one that when I first started training clients

and I feel very guilty thinking back. We made fun of people for this. To these conversations where I would sit down with somebody and ask them about, what do you do currently for fitness? And they would say things like, oh, my husband and I, we get up and we walk at least, you know, three miles a day or what about that?

Was it walking? Well, that doesn't count. That's not exercise. I mean, are you actually exercising? Terrible. And it's so funny because something that, not only did I get wrong, that I scoffed at in early years as a personal trainer is almost a

hundred percent of the time, the first thing that I tell somebody to do. It's like one of the easiest ways to introduce somebody into a healthier lifestyle without any sort of risk at all, as far as overdoing it, not doing it enough, can they sustain this? It's like getting somebody to create more walking and movement throughout their day is a net positive always. Yeah, I'm exactly like you, Adam. I didn't count walking as exercise.

I thought for it to count as something that would improve your fitness health, help with fat loss, it had to be something really intense. And so walking, not being intense, was, again, I kind of laughed at it. Okay, but besides that, you actually work out. That's typically how I would answer their answer. And the truth is I couldn't have been more wrong. Walking is an incredibly effective form of activity. Now, I wanna be very clear of all forms of exercise,

strength training for pure fat loss is the best. But walking is in the category of cardio. So we're talking about cardio, and if I were to pick what form of cardio was best for just pure fat loss, when you consider all of the variables in the context of, let's say, the average person, even in some cases, athletes, although with athletes, things are a lot different, but definitely for the average person

looking for fat loss, walking isn't just a little bit better than other forms. It's superior across the board. It's the best. It's the form of cardio that I recommend the most. Now, if you're looking to build lots of stamina, endurance, if you want to get better at a sport, well, the form of cardio is going to be different that I'm going to recommend. But if you're like most people, you're like, look, I want to be fit, healthy. I want to be lean. I don't want to slow my metabolism down. I don't want to lose muscle. I want

to improve my health through activity. What form of cardio can I add to my strength training? Or what form of exercise should I start with? And walking is always the right answer. Again, it's one of the best forms of exercise when we talk about things in that context. Yeah, I mean, I even put it in the category of active recovery. So on some days in between, a lot of people have this misconception about rest too, like I'm just going to lay down and, you know, recover from my workouts. Whereas like just moving and getting that blood flow, it has this great recovery effect to it. And to be able to keep your body active, but like low level intensity, there's so many

benefits to that, you know, besides just like the fat loss effect, but it definitely plays a big factor in utilizing that stored energy. Yeah. And also for health, when you look at data on populations, on healthy populations, there's a lot of factors that make a population healthy or healthier than other populations. But one of them that's consistent is walking. It's not working out and going to the gym, although that would count. When they look at these big studies at areas of the world where people are healthiest or cities that are

healthier than other cities in terms of heart disease, diabetes, that kind of stuff, what you almost always find is that among other factors that they just walk more or they sit less, right? Walk more and sit less, you know, both essentially. So the question is well why walking? Why is walking better than let's say running? Like if you were to ask the average person, hey, pick a form of cardio to lose weight, I think most people would pick running as the first one. You burn more calories. Yeah, that's it, right?

It's like, oh, you just burn more calories, therefore superior. But it's actually not in practice. It's actually walking so much better. One of the main reasons for this is, uh, most people can still walk without major dysfunction. Now, a lot of people listening right now think that's not a big deal. This is a huge deal. The injury rate with jogging, when you look at the average person that picks up

running or jogging as a form of exercise, 50% of them will sustain some form of injury within the first year. And I don't even think that, I don't even think that actually paints a clear enough picture for the audience to really grasp. So, okay, injury rate, that's one thing. But I would argue too that a large percentage are suffering just from chronic pain. So maybe you didn't roll an ankle or hurt something like really bad, but that repetitive movement and doing it in a way that is not biomechanically sound,

ends up causing all this over usage or wear and tear, and then it ends up turning into chronic pain, and people go like, I don't know why, I've got such bad knees or my hips are always on fire, and it's just like, yeah, it's because you already have poor mechanics, and then you're going out there and and re's because you already have poor mechanics and then you're going out there and re forcing it now, pounding the concrete for, you know, hundreds and hundreds and hundreds of reps for periods of time and you're not

doing it correctly. And so it's just exacerbating all of that. Yeah, look, um, humans, um, remember exercises, skill or movement is a skill. Meaning if you don't do a movement often at all, then you start to lose the ability to do that movement effectively or efficiently. So running, if you take the average person that picks up running as a form of exercise, let's say at the age of 30 or mid-20s or older than 30, they probably hadn't run in a long time consistently. Like nobody runs every day unless you're a runner, right? Most people

go about their day and never run. They never sprint, they never jog. So then they decide to pick up a form of exercise like running and they decide they're going to go do it and they're going to do it to fatigue. You've lost the ability to do that skill really well. But typically what you need to do if you're going to run is you need to build up the skill of running before you actually go run through your workout. If for the average person who hasn't run since they were 12, which is most people,

uh, that's a year long process of working with a coach and a trainer to learn proper biomechanics, get your body to move the right way, correctional exercise, and then you can run without injury. But most people, that's not the case. Now walking is different. Up until now, we don't live in the world of Wall-E, thankfully. Hopefully that's not going to happen. But my point with that is people still walk. People still walk every single day. They might not walk much, but they're still getting up and walking to the car or the fridge

or down the street or whatever. So people can still walk and do so in a way that's not gonna hurt them. So if you take the average person and you say, okay, you're gonna walk for 30 minutes and you're gonna do this every single day, they're probably not gonna hurt themselves. If you take the average person and you say, okay, you're going to walk for 30 minutes and you're going to do this every single day, they're probably not going to hurt themselves. If you take the average person and you say, okay, you're going to run or you're going to jog and you just do it for 10 minutes every day, you'll see a 50% injury rate type of

deal. So this is a really big deal because one of the main reasons why people stop exercise is pain. It's actually pain. It's one of the biggest reasons why people don't do something. Walking, it's very unlikely that you're going to hurt yourself walking for exercise. It's actually one of the, if not the lowest risk form of exercise. And that's great because, again, you want to be able to do this. You want to improve your health and your fitness,

help yourself burn some calories, burn some body fat. What you don't want to do is do something and then start to develop pain, because you'll stop. The other part of this that I think, the light bulb finally went off for me as a trainer is I remember when we got the body bug. And up until that point, we didn't have any tools out there in the market at the time that were, you know, accurate.

I mean, at the time- At measuring calorie burn. Yeah. At that time, I think they had some heart rate monitors that were about 50% to accuracy, which is really to be off by half is a lot, where these were touting like 90 percentile as far as, so pretty close, right, to get a good idea of what people are burning in the day. And I remember going over with my clients,

I got almost all my clients on one of these things when the technology came out. And, uh, you know, the first thing that we would do when I hadn't seen them for a few days or a week is we sit down and we pull up their body book screen and I would assess their, their days that they weren't with me and what was going on. And I was baffled by, uh, the days they weren't with me, say on a Saturday that they'd have all this calorie expenditure, and I'd be like, what'd you do?

Did you exercise? Did you like? Yeah, they would say, they'd be like, no, no, and I'm like, okay, well, let's recount your day. It was just, well, I got up, and then, you know, on Saturdays, they'd normally straighten up my house, so I did some vacuuming and cleaning and some dishes and things like that, and then I had to go

to the grocery store for the week and prepare our meals. And then I cooked some meal and then it's just like just daily act, just moving, just them moving ended up the, them incorporating just more walking and movement throughout the day would equate to a significant more amount of calories total birth than the day that they worked at their job and then came and saw me and I whooped their ass for an hour. It promoted more productivity. Yeah that's the same exact thing I noticed like when we were because you know we were going through that and experimented the body bug it

highlighted so many things on the weekend and you know what people were doing their sleep habits all these different things but if you could get them to walk just a little bit throughout the day, like and consistently do that in the following day and the following day after that, then you started to see stuff like that where they, well, I decided to wash my car. I decided to do the, you know, pull the weeds in the weekend. I decided to reorganize my shelves and it was like interesting to see how that all kind of like caught fire momentum wise just by adding more movement.

Yeah. Well, the big point though, I think think that because I saw the same thing that you did Adam was that they'd train with me and burn less calories on that day than on a weekend when they were walking through yes yes that was the part that really blew that's why well the reason why I blew away because again I used to scoff at them saying that they did that yet here when I trained them and was trying to burn all these calories I was I only had an hour of that. That's it.

It's because they wake up, go to work, sit at a desk all day, go, you know, come, see you for an hour and then go back home, don't do much. And when you would look at these, they would, they would have these charts on them, you see their calorie burn and it'd be flat all day. You get one spike for the hour workout and then flat all day versus Saturday and Sunday when it was like up here all day long, just cause they were, I remember the first time I saw that, I remember distinctly, it was a woman, I trained Lisa.

We looked at her chart and I'm like, what did you do Saturday? She's like, I don't work out. I'm like, what? You burned all these calories. She's like, I mean, we were at the mall all day. I was like, what would you do at the mall? Nothing, I just walking around.

It blew my mind that that would burn more calories. Obviously they were doing it all day long and it was like a light bulb that went off. Well, it brings us to the second one, which is the low barrier to entry. It's such an easy thing to get someone to do. Not just in that day or get started on it. You don't have to have any sort of like expert teach you

how to walk, everybody's been doing it. You don't need to even change your clothes. Okay, you can literally wear whatever you're wearing because you're not trying to push and break a sweat. So it's really easy to do that when you even like as much as we we tell lifting weights is the king of all things for health and it's and I agree I think we all agree it is uh that still requires weights and a gym and this you know kind of going out of my way to get ready to go work out to work out or it's, walking, there's a lot of opportunities in the day that I can find to just incorporate it where I don't need to change my clothes. I don't need

to go anywhere to do it. I just go, Hey, you know what? When I park at work today, I'm going to park in the furthest parking lot or Hey, you know what? I'm going to take the stairs today. Instead of taking the elevator. Hey, you know what? I'm going to take the stairs today instead of taking the elevator. Hey, you know what? I have that 15 minute break after three hours of being at work. I don't really do anything but sit around with my co-workers and bullshit. You know what I'm going to do? I'll go for a little walk outside. You know what? Right after I eat lunch, I normally have an extra 15, 20 minutes

where I'd be scrolling on my phone. I'm going to go for a walk. It's like such an easy thing to add into somebody's day that isn't daunting for them to stick to. This is a big point. Again, if you're a fitness, uh, fanatic and you're listening, like, well, that does not a big deal. It is because consistency is the most important factor when it comes to exercise.

And because walking doesn't require a big, you know, you don't have to do like a big warmup, you don't need to go to the gym warmup. You don't need to go to the gym for it. You don't need to go change your clothes. You don't need to wear those funny outfits like the cyclists wear. Yeah, dude. You don't need special shoes. I mean, maybe you do like for some people, but like for the most part, yeah, you could just go in your dress shoes.

And most you change your shoes, right? It's not like, Oh man, I don't know if I can go for this walk right now because I have a meeting afterwards. Like you can't, you couldn't go jog or go work out hard and do that. You have to shower or whatever. But with a walk, you just go for a walk. And like you said Adam, there's so many ways to incorporate walking, like parking further, using the stairs, using the bathroom on the second floor,

instead of the first floor. Now again, people laugh, but we would track this. And I'm telling you, this makes a huge difference. And it also allows you to this makes a huge difference. And it also allows you to do something with walking that is hard to do with other forms of exercise, which is you could do it frequently throughout the day in small bits.

Three 10-minute walks a day, or four 10-minute walks a day, is equivalent to walking for 30 or 40 minutes. Except it's easier to find three 10 minute bouts than it is to find one 30 minute bout. If I were to tell somebody, this is what clients all time, if I were to tell them, hey, carve out 40 minutes

for exercise, like, oh God, that's really hard to do. I don't know where to do that. But if I say to them, hey, do you think you could find 10 minutes three or four times throughout the day? They'd say, yeah, I totally could do that. In fact, this is why I would attach it to meals. I would habit stack and I would tell people, walk 10 to 15 minutes after breakfast, lunch, and dinner. And what this resulted in, in my experience and in the trainers that worked for me experience,

was much more consistency around walking. Most people were able to do this and they were able to do this long-term and consistently because it became a part of their breakfast, lunch, and dinner. It was just adding to the 10 minutes and going for a walk. I also found it really easy to... I did a lot of this, right? Or adding a lot of walks in my day when I would be getting ready for a show. This is part of how I would start to lean out, is I would start to incorporate just walking. I wasn't doing any high-intensity cardio or anything like that.

I was just adding all these things that I would do. One of the things that I found was when you walk, you can answer emails, talk on the phone, things that you can't do when you're jogging. You're not going to be jogging and reading emails at the same time or talking to somebody trying to catch your breath the whole time. But you could when you're walking. When you're walking, I could set my laptop or phone up right on the treadmill and I could be reading all my emails around there. I could even type while I'm on there. Like when you're walking, it's not difficult to do a lot of these other things

that we tend to sit down at a desk and do. And then we would look at like, oh, if I got to exercise, I can go run. And so I need to do all these other things. Like, no, I could actually start taking my phone calls while I'm walking on the treadmill. Oh, I could start that every day I spend a certain amount of time every day opening emails and responding to emails.

Oh, okay, I can just make that a habit. Instead of me doing that sitting down at a desk or on the couch or on a chair, I'm gonna get up and walk and do that. And so there's a lot of ways that I could incorporate this with clients to turn this into something that they would do for the rest of their life. And over time, it really starts to add up. Easy way to add this into something that they would do for the rest of their life. And over time it really starts to add up.

An easy way to add this into your lifestyle. It's also harder to overdo or over train with than other forms of exercise. Again, this is another big deal. If you take the average person and you tell them to go do this intense form of exercise, the odds or the likelihood that they'll overdo it are pretty high. In fact, as, as trainers and I know people who aren know people who don't work in fitness and aren't experts in this, they don't really consider this. But if you talk to a trainer who's been doing this for a while, they'll tell you,

this is the number one thing I got to consider is how to get people fit without overdoing it. Walking, it's tough to do. In fact, it's not just tough to overdo. I mean, you can overdo it, of course, You go crazy with it, but most people won't. Not only is it hard to over train with walking, it's actually a recuperative and regenerative form of exercise, which is what you were talking about earlier, Justin.

For somebody to feel better from being tired or overstressed, like if you have a lot of stress and poor sleep, the last thing you want to do is go for a hard run or do a hard workout in the gym. Probably not a good idea but a light walk for 10 or 15 minutes is probably going to help if you're really sore, if you don't feel good. Walking is good for you. Walking is almost always good for you whereas other forms of exercise, the harder they are the more narrow the scope of whether or not it's appropriate. Which brings us to the next point which is it's supplement strength training best

Like if you're if you make strength training the the core of your workout Which which it probably should be if you know, I'm not talking about it blows I'm talking the average person if you're strength training twice a week you want fat loss You want to sculpt and shape your body. All right, what form of activity can I do daily to complement this? Walking is the least likely to ruin or complicate your strength training. It's the least likely to cause injury. It's the least likely to hamper recovery from strength training. It's the least likely to create movement patterns that are negative or that are detrimental.

It's recuperative. In fact, most people who strength train, if they add walking, will notice benefits to their strength training. Other forms of exercise start to compete with the strength training, and that's where you start to run into problems. Yeah, I mean, the recovery piece is so crucial to that.

You know, in combination with strength training. That's the thing is you don't want to dampen the signal. You don't want to dampen that anabolic signal. And, you know, you don't want to compete with that to turn it into an endurance signal. So now we're kind of like our bodies is fighting itself to where we want to be able to usher that in, that signal we're going to complement it, we're going to keep that going and then also to get all the recovery benefits from that so we can express the body movement.

The body is a machine that needs to be expressed, but to be able to get everything operating accordingly in a good fashion, we want to keep st that. And so to be able to walk in combination with strength training, you're gonna have your best result. So you had to, Sal, you had to help me articulate this to the average person and how this applies to them because when I was competing, this was one of the things that I found really interesting about my peers that I thought got this wrong.

I also thought it was a massive advantage that I had when I was getting ready for a show. And that was this idea. People think that the harder I cut the calories, the more I push and more activity I do, the more body fat that I'm going to lose and the faster I'm going to lose it. But the body doesn't work that way. Like you can't just eat no food and train as hard as you can, and then your body is just going to shred down body fat and keep all your muscle. It's actually, there's like a sweet spot of doing this. And one of the things that I understood was, OK,

I'm tracking the diet and my activity so meticulously that I know if I carve out this many calories, I'm catabolic. I'm eating less than what my body needs just to maintain its size. So I'm catabolic. I mean, I'm losing. And what I wanted to make sure I did was I wanted to send a loud enough signal of lifting weight so I continue lifting my weights, but I'm not over, I'm not training harder.

I'm training just enough to tell my body, hey, we need this muscle. And then when I wanted to burn more calories, I wanted to walk. I didn't want to run on the treadmill and push the body anymore because in my experience, what would happen when you start running really hard and you're that low of calories and you're trained that much, the body goes, oh shit, like, I don't have enough fuel to maintain this. This isn't advantageous for me to have all this bulky muscle on me and this person's going to be running every single day. So then what would happen is, sure, this athlete would be getting ready for a show and they'd lose 15 pounds their last two weeks, but half of it would be muscle and half of it would be fat. So I don't think we explain this really well and how this happens and why is it even happening on that high of a level of people that are competing?

Yeah, so running or intense forms of cardio are great for athletic performance in the sense that you're gonna build stamina and endurance. But in order to do that, what your body does is it tries to turn itself into a better performance machine for whatever you're asking it to do. So if you want lots of endurance, your body wants to be able to do so on very few calories. It's trying to turn you into an efficient calorie burning machine

so it pairs muscle down. It also is a stress on the body. All forms of exercise are a stress on the body but the more intense of a form of exercise you do, the more of a stress it is on the body. Walking is low intensity. It's one of the lowest form of exercise you do, the more of a stress it is on the body. Walking is low intensity. It's one of the lowest form of intensity exercises you can do. So it also doesn't compromise recovery. So if your strength training or training your body to build muscle, which speeds up the metabolism, burns body fat, all the great things that we talk about on our podcast, if you're doing that, what you don't want to do is add more stress to the body and compromise recovery from your strength training. You also don't want to send a competing signal. A hard endurance signal and strength signal don't necessarily work well together.

And the evidence is in athletes. If you look at strength athletes versus endurance athletes, now they're extremes, but they look very different. A sprinter is trying to run very fast for a short period of time. A long distance runner is trying to run slow for a long period of time. They look very different. One has a lot of muscle, one has very little muscle. So when it comes to burning pure body fat, maintaining muscle. Now why would you want to maintain muscle? I don't want to look like a bodybuilder. Well first off you won't, but you want to maintain muscle because muscle burns calories. You want to have a metabolism that's fast. So strength training is great at that. Okay. Well, I still want to burn more calories. I want to be active. Well,

let's do a form of exercise. That's not going to compromise what you're trying to do with your strength training and walking does that because it's low intensity doesn't compromise recovery and it doesn't really tell your body to pare down muscle. I mean, you'd have to walk a lot for that to happen. You'd have to walk, you know, a hundred thousand steps, you know, over a a couple days. And being a pretty significant deficit. Right if you're in a surplus like that you're definitely not going to. No so walking just complements strength training very well in that sense.

It's also muscle sparing. It's a very muscle sparing form of cardio whereas the other forms of cardio because they push stamina which is not a bad thing by the way, okay? I want to be clear. If you're like, if you're listening to this and you're like, I don't care, I want lots of endurance and stamina, then walking is not the way to do it. Walking is not going to build tons of endurance and stamina. Running, swimming, like, you know, intense forms of cardio, you're gonna get more endurance and stamina doing them. Walking is just activity. It's healthy. It's good for longevity. It's not a big endurance builder but it does burn calories and it does spare muscle. So what you get with

fat loss from walking is pure fat loss less muscle loss or muscle sparing as a result. This is why it supplements strength training so well. Your strength training to send the signal to build muscle, that speeds up the metabolism. You cut your calories just enough to burn body fat, but not too much because you still want to maintain that muscle. And then you add extra activity through something that doesn't compromise the muscle building signal and walking is perfect for it. It's absolutely perfect.

And this is what I would see in the competitive world. You'd see these bodybuilders, they go in the off season, they put on all this weight or they put on this mass in muscle. They put on 25, 30 pounds, and then they would extreme cut, and then at the end of their cut to get back on stage, they would have the same amount of muscle. But they put on 20 pounds of muscle.

They lost it all. But they ended up losing all of it along the way of losing that body fat to get back to that stage weight again. And a lot of it was because exactly what I said is they would bulk up correctly, build a bunch of muscle, and they put a little extra body fat on. And then when they go to cut, they would cut calories and they ramp up cardio like crazy.

And so then the body's getting this signal of, oh, he's not feeding me very much. Oh, and he's pushing me endurance wise at the same time. There's no reason for me to carry all this extra muscle. Right. Now lastly, and this is again, don't laugh at this. This is a big point because when we look at the data on consistency with exercise, what we find in the top five of factors that improve consistency is whether or not this person is doing this form of exercise and doing it with other people or connecting with other people over this, right? Very rarely do people, now fitness fanatics will do this.

They, they, if you, once you really get into it, you don't need to do it with other people or whatever, you do it on your own, no big deal. But especially in the early days, like one of the reasons why walking is so great is it's pro relational. I can invite somebody to go on a walk. First of all, they probably have the fitness to be able to do it. I can't invite everybody to do the workout with me because they can't work out like I do or whatever, but I can say to everybody to do the workout with me because it can't work out like I do or whatever But I can say to anybody almost any age within reason. Hey, let's go on a walk and we can talk or hey

Let's go on a walk. We're gonna have a meeting or let's discuss that phone call that we had at work or hey Let's talk about the kids to your wife or you talk to you take your kids on a walk. Hey, let's go on a walk kids Let's talk about school. It's a pro-relational Form of exercise is what we find in those cultures that tend to be very healthy. Those populations are very healthy. They don't walk alone. They tend to walk after meals and they do so with friends and family. So what you have with walking is a form of exercise that most

people could do because it's easy. It's extremely convenient. It doesn't require changing clothes, going to a gym, you know, setting up all this time. It's also very pro relational and it spares muscle. And so you end up with is the perfect form of exercise to increase activity for fat loss. And that's why I walk. Plus sometimes it's the only time you get outdoors, you know, and get nature and get sunlight and all these other benefits that you can get from that.

Uh, I was going to say, you can also listen to a podcast when you walk, it's a great compliment though. Well you know that's, it's a good point. I know we did the top five reasons, but that would be in that reason too for me, is that I found that when I would give these walking goals for clients, most of the time, especially if they live in a state and it's summertime or what that, they're outside.

And we already know all the benefits of getting fresh air, being on the sun and circadian rhythm and all those things and so I do think there is some compounding benefits outside of the top five that we talked about to of just getting people to do that so you I can't I think that's so important to point that out too. Alright look if you like our show come check us out on Instagram Justin is that mind pump Justin I'm at mind pump to Stefano and Adam's at mind pump out. Thank you for listening to mind pump if your goal is to build and shape your body,

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