Fitness coach shares her simple ‘life hack’ to help you lose half a kilo a week – and the other five ‘must’s’ to burn chest fat fast
- British fitness trainer Vikki Hill said walking 10,000 steps is key to weight loss
- She said that 10,000 steps burns 500 calories, which is 3,500 calories every week
- Her other tips include eating in a calorie deficit and prioritizing resistance work
Walking 10,000 steps every day is the key to losing half a kilo a week, a leading fitness trainer has claimed.
British PT Vikki Hill revealed that walking 10,000 steps every day burns 500 calories, and 500 calories seven days a week means a total of 3,500 calories.
Burning 3,500 calories is equivalent to 1 pound or 0.45 kg of fat.
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Walking 10,000 steps every day is the key to losing half a kilo a week, a leading fitness trainer has claimed (Vikki Hill pictured)
British PT Vikki Hill (pictured) revealed that walking 10,000 steps every day burns 500 calories, and 500 calories seven days a week means a total of 3,500 calories
Vikki added on her Instagram page: ‘The easiest way to lose fat is through CLEANING – thermogenesis non-exercise activity.
‘This means the energy expended for everything we do that is not sleeping, eating or sports-like exercise.
‘Normal everyday movement requires energy, so without endless intense exercises we can still move and burn calories without wearing ourselves out.
“It’s wild that people don’t prioritize their steps in their fat loss journey.”
The fitness trainer (pictured) also shared her other tips for reaching your weight loss goal, including being in a 10-25 percent calorie deficit with your food, or eating less than you burn
The fitness trainer said there are five other things that will help you reach your weight loss goals quickly, and the first is what you eat.
“Be in a 10-25 percent calorie deficit with your food, which means you’re eating fewer calories than you’re burning,” Vikki said.
You should also eat between 100 and 120 grams of protein every day. Good sources of protein include lean meat, eggs, fish, yogurt and dairy.
Finally, Vikki said it’s a good idea to do some resistance training – which involves using your own body weight or dumbbells – between three and five times a week.
“Prioritize consistency,” added Vikki.
Complete a consistent exercise routine each week to increase muscle mass, improve posture and stability, and reduce chances of injury.’
Vikki (pictured) previously revealed what she eats in a day to meet her protein goals, including high-protein yoghurt, scrambled eggs and avocado on toast
Vikki has built a huge following on social media for her fitness tips and tricks.
She previously revealed what she eats in a day to meet her protein goals, including high-protein yogurt, scrambled eggs and avocado on toast, smoked salmon, rice and edamame beans and a chicken burger with corn.
“Before a workout, I always eat carbs to fuel that workout, which gives me the initial energy to perform reps well and with good weight,” Vikki posted.
‘After your workout, carbohydrates will ensure that you replenish those depleted glycogen stores in the muscles.’
The PT also always has protein before a workout to ensure her muscles are primed and ‘ready for action’.
“After a workout, protein is good because it will help the growth and recovery of your exercised muscles,” Vikki said.
“Try to consume protein within 30-60 minutes of your workout for extra growth assistance.”