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The easiest exercise for weight loss

Health hacks


When you think about taking the first step to losing weight you probably imagine slogging it out at the gym every day surrounded by much fitter people than you.

As humans, we tend to overthink everything. The key to weight loss is to simplify everything we can so that way it's more sustainable over a longer period. I'm going to say this right now, the easiest way to lose weight is to adjust your diet to a calorie deficit. This means to eat less than you burn on a daily basis and over time you will lose weight.

If you're reading this then you're already there and know that this is exactly what The Man Shake does. Now the next best thing you can do is exercise. You don't have to join a gym or early morning BootCamp (good on you if you do though!) because lots of us don't have the time or even money to make that happen.

There is one exercise you can do right! It's completely free and you can do it whenever suits you and it will boost your weight loss. 


It's not rocket science but the impact of just getting your steps up or committing to regular walks has been proven to boost your weight loss but also your mental state and get you in a better mood!

Regardless of age or fitness level, a walking program coupled with a good diet can be an excellent way to lose weight. I should mention it's important to make sure you’re walking far enough, at the right intensity, and paying attention to what goes in your mouth.

Ideally, you want a minimum of 30 minutes of moderate-intensity exercise per day or 150 minutes per week. While this can help you get on track in terms of cardio fitness and combating other health conditions, if you’re looking to lose weight, you’ll probably want to do a little more.

To really give your weight loss journey a boost you will want to bump it up to 200–300 minutes per week (3.3–5 hours). Basically breaking it down to a one-hour walk 4–5 days per week will be enough to smash your weight-loss goals.

Any movement is better than no movement but don't stop and smell all the roses, it's time to get stepping. It’s important to make sure your heart rate reaches a moderate-intensity level during your walk. Ideally, you want to get your heart rate up around 50–70% of your maximum heart rate.

You can do this from a Fitbit or something similar that will help keep an eye on your vitals and you start to get moving.

Now that you've started moving it's a good idea to track your daily and weekly steps, time, and intensity to look back on and compare moving forward. At the end of the day, it's you vs. you, and having this kind of data gives you something to work towards and see your improvements in real time!

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The Man Challenge

When the scales are not giving you any love at least you know your overall fitness is improving and this will give you the confidence to not only keep pushing forward. That being said, we highly recommend trying out The Man Challenge. It's the next step to really pushing your journey along without completely blowing yourself up.

Take action right now by walking a little more than you normally do each day until you can do an hour or more 4–5 times per week. Instead of the lift or elevator take the stairs, at lunch go for a walk, and start talking the family dog out every day so you have some company along the way.

If you keep to a decent pace and pay attention to your eating, you’ll set yourself up for effective weight loss.