The Real Weight Loss Formula: Walk. Lift. Sprint. Repeat.

Want to lose weight? Here’s my no-fluff formula.

I’ve coached hundreds of people through fat loss, and I always come back to the same trifecta:

✅ Lift weights

✅ Walk like it’s your job

✅ Sprint (or hit the hills)

Let’s break it down.

1. Resistance Training = Your Metabolic Engine

Lifting weights builds muscle. Muscle burns more calories at rest than fat does, which means every pound of muscle is like adding logs to your body’s calorie-burning furnace. This increases your BMR (basal metabolic rate) — aka the calories you burn doing absolutely nothing.

Want to burn more while sleeping, sitting, or watching Netflix? Get strong.

2. Walking: The Fat Loss Cheat Code

Walking is criminally underrated.

• It’s low stress on the body.

• You can rack up thousands of steps without needing recovery.

• And when done in Zone 2 (120-150 bpm), it helps your body tap into fat stores rather than burning through muscle glycogen.

More fat used for energy = more fat lost over time.

Tip: Layer walking into your day. Walking meetings. Lunch walks. Evening strolls. If it feels lazy, walk more.

3. Sprinting > Jogging

If your body can handle it, sprinkle in short, intense running sessions.Think hill sprints, intervals, or 100m efforts with long rests.

Jogging is fine, but sprinting is like throwing gasoline on your metabolic fire. It spikes your heart rate, boosts post-exercise calorie burn (EPOC), and builds serious power and fitness. Just be careful getting into this and start REALLY slow with building up speed and volume.

How to Know It’s Working

You don’t need fancy trackers. Use these:

• The mirror: Snap a photo weekly. Side-by-sides don’t lie.

• The scale: If you’ve got extra fat, it should trend down.

• Measurements: Waist, hips, etc. Inches dropping = fat loss.

• How you feel: More energy, strength, and confidence? You're winning.

Stay Consistent or Stay Stuck

The secret to results? Don’t quit.

Some tactics I use:

• Workout partner: Built-in accountability.

• Plan your workouts: Know what you’re doing before the day starts.

• Have stakes: I pay my business partner $100 every week I skip my workouts. That hurts enough to keep me honest.

Plateau? Good. Now It’s Time to Evolve.

Plateaus are normal — and beatable.

• Reassess your diet. Go back to tracking.

• Change the workout structure. Add intensity or volume.

• Introduce periodization — the art of mixing things up to keep your body adapting.

The body is efficient. Your job is to outsmart it.

What I Recommend (Bare Minimum)

• 2-3 resistance training sessions/week

• 1-2 sprinting or running sessions/week

• Walk every single day. A lot.

  • No “rest days” from walking.

  • If you can walk, walk. It all adds up.

Final Thought: It’s Not Linear

Fat loss is like the stock market. There are ups. There are downs. Don’t get too hyped when the scale drops fast. Don’t get too low when it doesn’t move.

Zoom out. Play the long game.

Oh, and unless you’re on semaglutide… there’s no magic pill. But the basics work if you do.

Disclaimer:

This blog is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider before beginning any new exercise or nutrition program, especially if you have underlying health conditions or concerns.