What actions am I taking?

Walk More

• Steps per day aimming for at least 7k, prefer 10k, and 12k is gold!

How much time will this take?

• There are about ~2k steps in a mile (you can test this for yourself with a pedometer and a track)
• My walking pace is about ~3mph, so I can walk 1 mile in 20 minutes
• Currently, in an average work day I walk about 5k thru the day
• So I need to make up for ~5k more
• This should take 50min of extra walking per day

How can I walk 50min more per day?

• 20min treadmill as cool down after lifting?

  • if I do it before I lift then I wont ever skip it when lifting goes long

• 20min walk outside

  • when is the best time to do this? morning? lunch? evening?

Track Macros

• high protein, low fat, calorie deficit
• tk

Zone 2 Cardio

• aim for 60min in Zone 2, per week
• tk

How will I know if I'm making progress?

• Weigh myself every day

  • Take the average of the last 7 days
  • I dont expect my weight to change much, but it probably shouldnt increase either

• Measure my waist every week

  • I expect this to go down slowly by 0.25in to 0.5in per week

• Take progress photos every week

  • These will help to show changes over time that I might not notice as Im living thru the changes every day

References

💪 Gym