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The Dr. Shannon Show
#196: How walking affects body composition
Dec 12, 2024
Discover how walking influences body composition and the importance of the lean mass to fat mass ratio. Learn about the sweet spot for daily steps and how more isn't always better. The discussion reveals the hormonal effects of walking and its positive impact on mental health. Plus, explore the role of diet and strength training alongside walking for optimal fat loss. This episode covers the interconnections between movement and well-being in an engaging way.
07:23
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Quick takeaways
- Walking is essential for improving body composition by reducing fat mass, but it requires a caloric deficit for effective fat loss.
- Regular walking positively influences hormones like cortisol, which can enhance mood and reduce stress, contributing to overall health.
Deep dives
The Impact of Walking on Body Composition
Walking plays a crucial role in body composition by influencing fat mass, although it does not significantly build lean mass. To achieve fat loss, maintaining a caloric deficit is essential, as walking alone won't counteract caloric surpluses. Research indicates that individuals who take fewer than 5,000 steps per day typically gain fat, while those who walk 7,500 to 10,000 steps show improved body composition. While increasing steps can enhance health benefits, there is a plateau in fat loss beyond 10,000 steps, suggesting that further increases yield diminishing returns.
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Discover
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