This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

We all know we should move more, but finding time for exercise can be challenging. What if a simple daily walk could make a significant difference? Paul Revelia, a renowned fitness coach specializing in physique transformation, decided to put this theory to the test. With years of experience and a science-based approach, Revelia has helped countless clients achieve their fitness goals. Now, he turned the spotlight on himself to demonstrate the power of consistent, low-intensity exercise.

The 30-Day Walking Challenge

Revelia embarked on a 30-day challenge to walk for one hour every day. "I wanted to show you guys that walking every day for one hour is going to change my physique," he explained in his post. Starting at 230 pounds, Revelia aimed to target stubborn lower back and belly fat without making any other significant changes to his routine. "This is me, six foot 3, 47 years old, 225 pounds. What I'm hoping to do is lose some of this, right? This is the lower back fat, some of the lower belly fat," Revelia shared at the start of his journey.

The Science Behind Walking for Weight Loss

Exercise physiologistKatie Lawton, MEd, from Cleveland Clinic, supports the idea that walking can indeed help with weight loss. "A dedicated walking program can help improve your overall health and fitness while moving you toward a healthier number on the scale," Lawton explains. Walking is an accessible form of exercise that can easily be incorporated into daily routines, making it an excellent choice for those looking to lose weight.

How Much Walking is Enough?

While Revelia chose to walk for an hour each day, the amount of walking needed to lose weight can vary. Lawton suggests focusing on minutes rather than steps, stating, "Not all steps are created equal." She recommends at least 150 minutes of moderate aerobic activity per week for heart health, but for weight loss, the goal increases to 200-300 minutes per week. This aligns well with Revelia's approach of 60 minutes daily, totaling 420 minutes per week.

Maintaining Normal Routines

Throughout the challenge, Revelia maintained his usual habits. "I'm not changing my workouts," he stated, emphasizing that the only addition was the daily walk. He continued his regular weight training routine, typically five days a week, focusing on exercises like chest, shoulders, and triceps. "The big difference with this body change is that I'm just adding walking. That's it. I'm not changing my diet, I'm not tracking my calories," Revelia clarified.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

The Importance of Diet

Revelia didn't make drastic changes to his diet during the challenge. "I'm not tracking my calories," he said. However, he did mention making mindful choices, such as opting for protein-rich meals at Chipotle when eating out. He explained, "When I go out to eat, I make decisions that I think are going to be helpful towards my goal."

This approach aligns with Lawton's advice. She emphasizes that while walking can contribute to weight loss, it's most effective when combined with a healthy diet. "You can't out-exercise a bad diet," Lawton points out. This underscores the importance of Revelia's mindful eating habits during his challenge.

Early Morning Cardio

To fit the walks into his busy schedule, Revelia often started early. "I've been getting up a little earlier... starting my cardio sessions at five, getting done by six," he shared. He used a treadmill, setting it at an incline to increase the intensity. "When you go from not doing much to 60 minutes on an incline treadmill, you're going to be amazed at how hard that is," Revelia admitted.

The Walking Routine

This dedication aligns with Lawton's advice on starting a walking program. She emphasizes the importance of making it part of your routine: "You need to make it part of your routine. This is about adjusting your lifestyle for your health." Lawton also encourages persistence, stating, "If you miss a day or two, that's fine. Just get back on that horse. Walking to manage your weight or improve your health isn't a one-day thing. It's a long-term commitment."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Progress and Challenges

As the days progressed, Revelia noticed subtle changes. "Slightly, slightly. Not a whole lot of adjustment on the scale," he reported at the six-day mark. The challenge wasn't always easy, especially with travel and adapting to the new routine. "Those cardio sessions were tough at the beginning," Revelia admitted. He emphasized the importance of consistency: "Motion creates change."

Surprising Results

By day 17, Revelia had lost 8.8 pounds without tracking calories or making other significant changes. "Down started at 229.6. Today, I was 220.9. So 8.7 pounds, 8.8 pounds, something like that. So not bad for 18 days, not tracking calories, still having alcohol, but being a little bit more specific each day," he reported. At the end of the 30 days, the results were even more impressive. "I incorrectly said I expected my weight to be 225. When we started it was 230, which I'll show you here when I stepped on the scale, woke up on the scale today, 218," Revelia revealed.

Have Realistic Expectations

These results align with Lawton's expectations for a dedicated walking program. However, she advises having realistic expectations, noting that while walking can improve overall fitness, "it's not going to give you six-pack ab muscles and a shredded physique."

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Visual Changes and Body Composition

The physical changes were noticeable, particularly in Revelia's problem areas. "I think I'm a little bit tighter in the core. I had a little bit of extra sauce right here," he noted, pointing to his midsection. He also observed changes in his back, an area where he tends to lose fat first. "For me, this area really tends to lean out first and as I lose the next bit of weight because I'm going to take part in our transformation challenge, try to lose another 10 to 12 pounds, and this is going to start to clear up a little bit for me," Revelia explained.

Beyond Weight Loss: Other Benefits of Walking

While Revelia's challenge focused primarily on physical changes, it's worth noting the broader benefits of regular walking. As Lawton explains, "The more you're moving, the more you benefit." Regular walking can improve cardiovascular health, reduce the risk of chronic diseases, boost mood and energy levels, and enhance overall well-being. These additional benefits make walking an excellent form of exercise, even for those not specifically aiming for weight loss.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Key Takeaways

Revelia's experiment demonstrated that consistent, low-intensity exercise can lead to significant changes, even without strict dieting. "This is literally the difference between our starting video and here... somewhere in that 10 to 12 pounds of fat loss," he summarized. The challenge showed that simple lifestyle changes, like adding a daily walk, can have powerful effects on body composition and overall fitness.

Revelia emphasized, "I don't believe I lost any muscle. So how is it possible to lose that much weight just by moving more? I'm pretty sedentary throughout the day." His experience underscores the potential of incorporating daily walks into one's routine for noticeable physical changes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Looking for a simple exercise that delivers quick, visible results? Most workout programs promise transformation but require complex routines and countless hours in the gym. But when fitness expert Chandler Marchman decided to test a basic movement – simply walking while carrying weights – the results shocked even this seasoned trainer.

As the founder and CEO of MarchmanStrength.com and a Certified Strength and Conditioning Specialist (CSCS), Marchman has helped thousands transform their bodies through his YouTube channel's 120,000+ subscriber base. His recent 30-day experiment with farmer's walks revealed surprising benefits that started appearing from day one. Here's exactly what happened – and how you can reproduce his results.

The Science Behind Farmer's Walks

Research published in the Journal of Human Kinetics has revealed fascinating insights into why this exercise is so effective. The study found that farmer's walks significantly activate the gluteus medius muscle, particularly in individuals with specific strength ratios. This activation is crucial for stability and overall strength development.

What makes farmer's walks unique? Research shows they dramatically alter your walking mechanics. Compared to normal walking, you'll take 48% more steps per minute, with shorter stride lengths and reduced ground contact times. These changes create a perfect storm for muscle activation and strength development.

The Simple Movement That Changes Everything

"If you're not incorporating farmer's walks into your daily workout plan, you're missing out on some of the fastest and easiest size, strength, and muscularity gains that you could ever expect to get," Marchman declares in his post. This bold claim, now backed by scientific research, led him to conduct a 30-day experiment, carrying heavy weights down his street and back every single day.

How to Structure Your Challenge

Marchman's approach was methodical but simple. "I rotated my way up and back down with different kettlebell weights, from 37-pound bells to 97-pound bells," he explains. The key? "What truly matters is the cumulative time under tension from doing them to failure." He would carry the weights until his grip gave out, rest for 30 seconds, and then continue until he completed his route.

The Perfect Form for Maximum Results

"Farmer's walk overall is a very simple lift – all you're doing is picking up a weight and walking with it," says Marchman. However, he emphasizes proper technique: "Instead of grabbing with the finger folds, which is a big mistake people make, we want to have the handle in our lifeline." He adds, "The farmer's walk isn't a walking trap shrug. You're not shrugging the weight."

First Signs of Transformation

The changes began rapidly. "I almost immediately noticed that my forearms, my shoulders, my traps, my lats, and even my hands increased in size, vascularity, and muscularity," Marchman reports. He attributes this to "the tremendous amount of time and attention on all those muscle groups when doing the farmer's walks."

Unexpected Benefits Beyond Muscle

Beyond the visible changes, Marchman discovered surprising improvements. "My posture improved dramatically, and some of the lower as well as upper back pain and stiffness I commonly experience have virtually vanished," he notes. This came from "the core-strengthening anti-thoracic flexion nature of the movement."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Superior Grip Strength Unlocked

The functional benefits were significant. "The most obvious benefits I found were in the sustaining grip strength department," Marchman shares, noting improvements in "longer and higher volume kettlebell complexes as well as high volume sets with pull-ups."

Better Sleep and Recovery

An unexpected bonus emerged: "I noticed there was a greater sense of total body fatigue and exhaustion from doing this that led to some of the best sleep I've ever had," Marchman reveals. While multiple factors influence sleep quality, the comprehensive workout from farmer's walks played a crucial role.

Mental Toughness Breakthrough

Perhaps most surprisingly, the challenge built mental resilience. "When you do override that inner bitch that makes you want to put it down the second you feel it, not only will you boost your mental toughness, but you'll also see better and faster gains in size and strength endurance," Marchman explains.

RELATED: 11 Things This Woman Wishes She Knew Before Losing 45 Pounds, “Stop Counting Calories”

Why It Works: The Research Behind Results

While Marchman's results might seem surprising, they align perfectly with scientific findings. Research has shown that farmer's walks create unique biomechanical demands on the body. Your stride rate increases by up to 61% when carrying heavy weights, while ground contact times and swing times reduce by 46%. These changes force your muscles to work harder and more efficiently, explaining the rapid improvements in strength and stability that Marchman experienced.

The exercise is particularly effective for strengthening the gluteus medius, with studies showing that some individuals' activation levels reach up to 47% of maximum voluntary contraction. This explains why Marchman noticed such significant improvements in his posture and back pain, as the gluteus medius plays a crucial role in hip stability and proper movement patterns.

Start Your Own Transformation

The beauty of this challenge lies in its simplicity. "You don't have to go that far to get the gains," Marchman assures. "If you just decided to cap every circuit, straight set, or daily routine with multiple sets of farmer's walks to failure, I can guarantee you you'd experience the same gains that I did." Whether using kettlebells or dumbbells, the key is consistency and progressive overload.

The distance doesn't matter as much as the effort. As Marchman puts it, "The real key is just to make sure you don't do the same weight and distance covered over and over again. You provide your body some different stimulus while doing this simple movement." Ready to start your own transformation? Pick up those weights and take the first steps today. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

We've all heard about the benefits of walking, but few commit to making it a serious daily habit. That's what sets fitness coachPernilla apart. Known for her practical approach to wellness and followed by over 300,000 people on Instagram, she decided to push her usual walking routine further – committing to 20,000 steps every day for a month. "My body changed completely," she reveals, "but what surprised me most were the mental benefits." Here's what happened when she traded scrolling time for stepping time.

The Commitment: Small Steps, Big Vision

"Before you optimize, you need to standardize," Pernilla explains in her post, drawing from James Clear's Atomic Habits philosophy. "Don't worry about hitting a specific step count initially. Just make walking a daily habit first." She emphasizes that even a short daily walk can plant the seed for bigger changes.

RELATED: He Did Farmer's Walks for 30 Days and His Body Transformed "Almost Immediately"

Unexpected Sleep Improvements

"After walking 8-10 miles each day, your body knows it's done something meaningful," Pernilla says. She found herself falling into deep, refreshing sleep each night. "If we're not moving enough, it impacts our sleep, which then makes it harder to move the next day. Breaking this cycle was game-changing for me."

Physical Changes Beyond Weight Loss

"My shoulders are more open now, and I stand taller naturally," Pernilla shares. She noticed her body becoming leaner and more toned, but emphasizes that the benefits went deeper. "Many times we're not as asymmetrical as we think – our daily habits just keep us stuck in certain patterns. Consistent walking helps undo that."

The Mental Clarity Breakthrough

The most surprising outcome was emotional. "I'm genuinely more positive and balanced," Pernilla reveals. "Moving my body is how I feel happiest – it's been true since childhood." She describes walking as a form of meditation, noting how the rhythmic movement helps process daily stress.

RELATED: She Lost 28 Pounds Eating in Restaurants by Following These 4 Rules

The 'Walker's High' Is Real

"There's this metabolic state I can't really describe," Pernilla shares. "It's like a runner's high, but for walking. You hit this point where you feel like you could walk forever. It's smooth, it feels so good, and your body just wants to keep moving."

Making Time: The Reality Check

Time was her biggest challenge, but Pernilla found creative solutions: "Most of us underestimate how much time we have in a day. After sleeping eight hours and working eight hours, we still have eight hours left." Her trick? Combining walks with other activities: "I've watched entire movies while walking on a treadmill. After a few minutes, you don't even realize you're moving."

Maximizing Every Step

Want better results? Pernilla recommends walking with palms facing forward. "It sounds crazy, but it's a game-changer for confidence," she says. For added benefits, she uses light ankle weights and varies her walking pace. "Even walking briskly around your neighborhood, getting your heart rate up slightly, can help you get the most out of your time."

The Science-Backed Benefits

"Walking typically has a VO2 max of around 40%," Pernilla explains. "Unlike high-intensity workouts, which can increase stress hormones, walking actually reduces our cortisol levels. That's probably another reason why it feels so good when you do it regularly."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Tracking Progress Without Obsession

"There's a difference between having a disciplined daily goal and tying your self-worth to that goal," Pernilla emphasizes. She suggests approaching walking goals like a tennis umpire: "Don't get emotional about the outcomes. Just observe, be curious, and look for ways to improve."

Start Your Own Journey

"This isn't about hitting 20,000 steps immediately," Pernilla concludes. "If you're currently walking 3,000 steps, start by adding just 20 minutes of walking to your day." Her final advice? "The path to transformation begins with a single step – literally and metaphorically. My body changed completely, but it started with that first decision to walk more each day." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.