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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

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

Discover how simple daily walks can transform your body.

Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
Paul_Revelia39
Copyright Paul Revelia/YouTube/Shutterstock
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

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.

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Fitness & Workouts

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

Paul_Revelia39
Copyright Paul Revelia/YouTube/Shutterstock
Alek Korab
By Alek KorabOct 14, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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.

Nutrition & Diet

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
Copyright vCloudInfo/YouTube
Leah Groth
By Leah GrothJul 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Alek Korab
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom ConceptShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday breakShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Handsome businessman is walking at the airportShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with ScaleShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach's 30-Day Walk Reveals 5 Weight Loss Tips

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackFeb 12, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio


Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Drew_Escarcega_Hustle_with_Drew6
Copyright Hustle with Drew/YouTube
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 50 pounds in just over two months? Drew Escarcega, Founder of Photobooth101 and the YouTuber behind Hustle With Drew, lost a whopping 50 pounds in 75. How did he do it? According to the influencer and entrepreneur, he lost weight fast on the 75 Hard Challenge. “I'm gonna talk about my experience doing the 75 hard challenge and exactly why you should do it too,” he says at the start of the clip.

What Is 75 Hard?

He starts by breaking down what 75 Hard is. “It's basically a challenge where you have to do these things I'm about to mention every single day for 75 days. And if you miss one, you have to go back to day one.

Follow a Strict Diet, No Cheating

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

The first thing you have to stick to is you have to follow a diet. There's also no cheat meals or no alcohol whatsoever,” he says. “So I really wanted to do this challenge because I wanted to force myself to start eating better basically.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Do 2, 45-Minute Workouts Per Day

Man in fitness wear exercising near Manhattan. Healthy exercises. Active senior man is fitness exercising outdoor. Exercising after retirement. Senior man training legs muscles doing lunges exercise.Shutterstock

Next, “You have to do two 45-minute workouts each and every day,” he says. “And one of those workouts must be outside. It doesn't matter if it's raining or snowing. There's an earthquake zombie apocalypse. You have to do one of those workouts outside.”

Take Progress Photos Daily

Woman photographer with dslr camera taking pictures outdoor. Mixed race girl with photo camera outdoor. Home hobby, lifestyle, travel, people conceptShutterstock

The next step is to take a progress picture every single day. Progress photos help you stay motivated and serve as photographic evidence your body is changing.

Drink a Gallon of Water Daily

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

You have to drink one gallon of water each day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

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

Read 10 Pages of a Book Daily

Woman with cup of beverage reading book at table, closeupShutterstock

You have to read ten pages of a book every single day, no exception,” he says, adding that he “honestly really wanted to start reading more books.”

He Did the Challenge with a Group of Friends

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

He explains that he did the challenge with 8 of his friends. “We just all kind of made a pact that we'd do this together, start together, finish together, and it worked out great.”

He Struggled on Day One

Fat man sitting on stairs after jogging, no faith in himself, insecuritiesShutterstock

On the first day, he struggled to do the workouts. “When I took my first progress photo, I couldn't believe how big my stomach was. Like I really feel that I was, it looked like I was pregnant. It looks like I was ready to have twins, maybe triplets. I just really wasn't happy with the way I looked. And that actually gave me some motivation,” he says.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Week One Was Hard, But He Noticed a Difference Fast

A man sitting on the bench and looking at the seaShutterstock

He admits that the first week he “started off slow,” sticking to more gentle workouts, like walking, and ramping up to more strenuous ones as the week progressed. “Around day five, I could see some difference. I had dropped a few pounds. I felt a lot better,” he says. His sleep was also better, and he felt more hydrated.

After a Couple Weeks, He “Started Feeling Really Good”

Fat man with a big belly worries about his body. Men are more likely to Clog arteries, Man at risk for diabetes, Belly Fat. Close-up part of the bodyShutterstock

“A couple weeks in, I started feeling really good. I mean, better than I have felt in years. Like I felt amazing,” he says. He could see a huge difference between day one and 15 of his photos.

One Month in and There Was a Huge Difference

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

“One month in, you could definitely start seeing my pregnant-looking stomach slimming down a little bit,” he says. People also started telling him he looked great, which had a “snowball effect,” he says. “It made me start really, really going harder on my workouts because once you start hearing compliments, people are telling you that, you know, hey, your hard work looks like it's paying off. You basically can't turn back at that point.”

His Body Started Hurting Around Day 45

Fat man suffers dying from heat. Lazy, obese overweight young guy lies on bed, suffering from summer abnormal warmth, feels tired, unpleasant discomfort sensations in body, high blood pressure.Shutterstock

“About 45 days into the challenge, my body started to really, really hurt. I could really feel my knees and the joints around my legs. I started to feel some pain but started taking some fish oil and some vitamins, and within a few days, like all those pains went away,” he says. He also started stretching.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

He Was Looking “Great” at Day 60

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

After 60 days, all of his friend group was “looking great,” and by day 75, he was “excited to finish” and so happy with the results. “I noticed that my skin had completely changed. I think it was the water and constantly taking two showers a day because of these workouts,” he says.

“I know it's gonna sound corny, but this challenge has changed my life,” he says. “The bar's been set. Like I know how much I can do physically, and it really has shown me that the physical stuff and being accountable every day, not just to myself but also to my friends that join me in this challenge.”

After, He Incorporated Some of the Healthy Habits Into His Life to Lose More Weight

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

After the challenge, he still had 50 pounds more to use. While he didn’t follow the exact same structure, he incorporated a lot of healthy habits into her life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

Chandler_Marchman1
Copyright Chandler Marchman/YouTube
Christopher Roback
By Christopher RobackDec 13, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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.

Nutrition & Diet

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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