The Secret To Burning an Extra 500 Calories Per Day

I have this buddy, let’s call him Joshua.

He actually came in to me 3 years back for a consultation.  He came in super frustrated, as he had been working out VERY intensely every day for 3 weeks and not seeing any results.

He was regressing: more tired, put on some weight, and was just burnt out.

His body was basically just being an asshole to him.

Josh was training 7 days per week, had a very stressful job, and was going thru some family issues: I’m sure a lot of us can relate.

When he came in for the intake, the first thing I told was to take 3 days off.
Take 3 days off!?

That makes ZERO sense: the more exercise I do, the more results I should see, right?

More exercise doesn’t equal better results: more is just more.

In fact, doing too much will be detrimental to your progress.

You don’t take 5 million milligrams vitamin-C, you just take the minimum effective dose.
It’s the same thing with exercise.

Josh was extremely frustrated, and was angry because he didn’t know what to do.

“I’ve been working out for 3 weeks straight with no days off and not only am I not seeing any change in my body, I’m actually seeing worse progress.”

He’d come to a point where he would do anything, so he listened and took 3 days off.

4 days later Josh sends me a shirtless selfie:

“Bro – I feel so lean. I haven’t felt this lean since I was 20…I was at the beach all day with my shirt off, I feel amazing! Thank you so much. I don’t know how this works, but thank you.”

Why it works is because if you’re not allowing your body to recover, the basic physiological processes that are responsible for your metabolism, hormonal balance, and for just basic tissue recovery aren’t happening. 

The results you’re going to see don’t actually come during the workout session. Think about it: it’s not like your chest muscles will start growing while you’re doing bench press. No, that happens between exercise sessions.

Proper recovery will help you:

– Increase strength
– Increase endurance
– Decrease cortisol

That’s why there’s been such a push in terms of recovery techniques such as cryo therapy, massage, and foam rolling. But, there’s an even better recovery technique that will help you burn an extra 500 calories a day.


More specifically walking 10,000 steps per day.

Research has shown that walking is the only form of physical activity that lowers your cortisol.

But Dylan, how long does it take to walk 10,000 steps? Ain’t nobody got time for that!

Depends how fast you’re walking, but anywhere from 35 minutes to an hour. I know that sounds like a very long time.

And how am I supposed to do that when I’m [insert any type of person, profession, family role, etc, here]?
Here are 5 tips to integrate walking into your life without it taking over your life: 

#1. Pomodoro Walking. I love Pomodoro walking because it’s really great for my productivity. Pomodoro is a productivity technique in which you do 25 minutes of straight work, followed by no work for 5 minutes.

Think of it like interval training for work.

During my rest periods I walk around the block. I do that 8-times in a row and that’s 40 minutes of walking right there AND 4 hours of focused, productive work.

I’ve noticed a big increase in my focus and how long I’m able to focus while I’m writing an article, programming, or doing anything work related.

#2. Treadmill Desks. I was listening to a podcast of a guy who wrote an entire book while on a treadmill desk, averaging about 40,000 steps per day.

A lot of people are very kinesthetic, so they learn and work a lot better when they’re moving. I am very kinesthetic, so when I’m walking I’m able to think a lot more clearly, and able to do a lot of things better than I would do if were sitting down. I know that’s expensive, but some companies actually have a treadmill desk (shout out to my homegirls at Trunk Club – and my wife, the owl/wombat).

#3. Parlay Your Daily Duties Into Walking Activities. For me, it’s taking calls, having client or staff meetings, and listening to audiobooks.

#4. Make Walking a Part of Your Family’s Culture. I used to be very resistant to walking. I thought all my physical activity should be intense and everything else was just a waste of time. My wife has always been big into walking, and will never let it down that I now am I big proponent of walking. One of the leading deficiencies in humans is Vitamin-D. Getting outside for some sun and a nice stroll can do wonders for your health. Also, going for a nightly walk can be a great way to communicate instead of having T.V. on and other distractions a part of your family’s routine.

#5. Park As Far From Your Destination As Possible. What I’m going to add to this is also declaring war on escalators and elevators. We’re going to get a lot of steps in by just eliminating elevators and escalators, but if you’re working on the  14th or 15thfloor you’re also working harder and possibly going higher than 500 calories/day climbing these flights.

I’m a firm believer that you really only need about 2-3 structure workouts per week consisting of strength training and HIIT. The other days, walk 10000-steps because it really going to help your body recover and enhance the results you are going to see.

Personally, since I’ve added walking into my daily routine, mixed in with some SIMPLE diet techniques (that we’ll get into a little bit later), I’ve really been noticing a big change in my stress levels, physique, and my overall health.

Lastly, I spoke about this last week, but we’re looking for 4 people for a specialized 21 day training program.

We’re looking for people that have either:

– Hit a plateau
– Have worked out in the past and have stopped or are having trouble staying consistent
– OR people that have nagging pain/injuries

We want to learn more about you and see if our program is a good match for you and vice-versa.
Fill out this application HERE. There are only a couple of questions, so please take the time and answer these questions in detail. It will really help with our selection process!


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