After breaking a couple of ribs 8 weeks ago, my activity level suddenly dropped. I wasn’t really been able to do anything while they healed, but I still kept busy...
As a result, I managed to put on a few pounds during this 8 week period. But now that my ribs have healed, I have been motivated get myself back in shape, and I am turning towards what I know worked in the past.
Walking is my favorite way to get in shape, just making the effort to take some extra steps, you can make such a huge difference in the long run. So I slapped my FitBit on to keep track of my steps and made it a goal to try and get at least 20,000 steps everyday to help jump start me into getting back into shape.
In addition to the 20,000 steps a day, I worked to keep my caloric intake to around 2000 calories a day so I could create a caloric deficit that would allow me to start burning up fat.
Here were my result for the week:
Day 1 - I managed to get 22,776 steps and my body burnt 3744 calories for the day
Day 2 - I got 20783 steps and burnt 3634 calories
Day 3 - was a huge day for me. I managed to get in 35,328 steps and burnt 4634 calories
Day 4 - 20,377 steps and 3552 calories burnt
Day 5 - 25,159 steps and 3921 calories burnt
Day 6 - 25,377 and 3941 calories burnt
Day 7 -21,974 steps and 3766 calories burnt
For the week I got 171,774 steps totaling slightly over 80 miles and burnt a total of 27,192 calories while only taking in around 14,000 calories. This allowed me to create a calorie deficit of 13192 calories for the week.
So my starting weight at 205 pounds, my body fat percentage was at 20.3 and my water weight was at 59.7
After 7 days of walking over 20,000 steps per day, with the average step count coming out to almost 25 thousand a day.
I was able to drop down to 197.8 pounds. It’s actually even a little better than the numbers show because I currently am retaining 1.2% more water at this lower weight than I was at my higher weight.
My body fat percentage dropped by 1.5%. That’s over 3 pounds or 1.4 kilograms of pure fat. My Muscle Mass also went up from 38.8% to 40.1 %
I am always amazed how something so simple as walking, which we do everyday anyways, is so effective. By being mindful to do it a little more, you can make some big differences in the long run!
Here is the link to my FitBit - [ Ссылка ]
