Why You’re Not Losing Fat (Even If You Hit 10,000 Steps)

Added: 2026-05-06

[00:00:00]Okay, so in this video I'm going to share with you why you're not losing fat. And if you've been hitting 10K steps per day and you're wondering why you're not seeing the progress that you would like to see, why you're not getting lean, why you're not getting ripped, why only the fat [ __ ] are smiling at you. Okay, that is exactly what we're going to talk about in this video. Now, I'm going to need you guys to understand that step count alone is irrelevant if your goal is predictable fat loss. Okay? And I'm aware that this video might piss off a lot of people, but I'm going to explain why that is.

[00:00:30]Okay, guys. I've never checked my steps ever in my life before. Okay, neither have any of my clients, and I've had hundreds of clients get ripped, as you guys can see in this channel. So, here's the thing, okay? Two guys can both be hitting 10,000 steps a day. But if one got all of his 10,000 steps from regular day-to-day movement and the other got 7,000 steps from normal activity plus 3,000 steps from structured cardio on the stairmaster, those are not the same thing. And that is what I need you guys to understand, okay? It's the same step count. They both got 10,000 steps, but it's a completely different output, completely different fat loss effects, and completely different fat loss results. So, in this video, I'm going to be explaining to you guys why how you get your steps matters more than the actual number itself. Okay? And that's very important for you guys to understand. So, that's what we're going to talk about in this video. Now, guys, uh there's my results. I obviously know what I'm talking about. The guy who's literally next to me on the right, he's 56 years old. We got him ripped in three months. Bottom was bottom left was three months transformation and the bottom right was a six months transformation.

[00:01:35]So, the reason I'm posting this is so you guys understand that I know what I'm talking about. And if you guys do not look like me, essentially 12% body fat or like my 56 year old client, okay, then obviously pay attention to what I'm talking about because I know what the hell I'm talking about. I've helped hundreds of guys get ripped and they've never tracked a single step ever. Okay, so without further ado, most people think that they need to hit 10,000 steps per day, which I've never tracked ever.

[00:01:58]Neither have any of my clients. Okay?

[00:02:00]They also think they need to eat high protein. They also think that if they train hard, they think they automatically are actually this is going to get them lean, right? But here's the thing, okay? 10K steps, guys, became popular because it's simple, okay? I need you guys to understand that. That is beginner advice. And what a lot of you guys need is not random beginner fat loss tips. What you guys need is a structured fat loss system that's predictable and actually works. Okay? So simple doesn't mean accurate or effective. The 10K steps per day was popularized by quote unquote fitness influencers who were giving generic general advice for the beginner population. I'm assuming if you guys watch my channel, you're not beginners.

[00:02:37]you actually want to look great, not just lose some weight. So, um that is the reason why this buzzword became so popular because it's simple. But guys, the truth is you want to be accurate and you want to actually be effective, right? And I want you guys to think about it like this. A lot of you guys have been getting in 10k steps per day.

[00:02:52]How is that working out for you, right?

[00:02:53]Do you look like Huncho? Do you look like some of my clients? Are you actually ripped? Do you have a six-pack?

[00:02:57]If no, then I would suggest for you guys to take some humble pie and ask yourself, hey, doing the same thing over and over again and expecting different results is the definition of insanity.

[00:03:07]So maybe there's something that you don't know. Maybe there's something that you don't understand yet. And after coaching guys for so long, that's what I'm going to share with you guys in this video. So I'm putting you guys on real game. And yeah, I know this might piss off some people, but I know it's going to help out a lot of people, right? So guys, here's the problem. Okay, this is the crux of the video. Step count is not a fat loss variable. It's just a movement number and it's not a good way to measure fat loss because it is not one of the fat loss variables as I'm going to break down in this video. Okay?

[00:03:34]So, I'm going to give you guys one example so you guys understand. Let's say we have two guys. We have guys A and guy B. Guys A, he gets in 10k steps per day from his normal life. Let's say he works at a warehouse, right? He's just walking around at his job. He's doing start and stop movement because he's walking sometimes, then he's stopping.

[00:03:50]He's starting and stopping. It's not continuous movement. Guy B only gets in sixk steps from his normal life. Let's say he works a desk job. But then he gets 4,000 steps from structured incline treadmill, which essentially means he has continuous movement for 4,000 steps, right? He also is doing those steps at a more increased intensity because it's incline. So he's exerting himself more, which means his heart rate is elevating higher. It's also at a measurable intensity. We actually know exactly what the intensity of those steps are. And it's at a fixed pace and at a continuous time instead of starting and stopping.

[00:04:22]Let me ask you guys a question. Which one do you think is gonna burn more fat?

[00:04:26]Guys, guy B is gonna burn way more fat than guy A. And this is the problem that I'm trying to explain to you guys in this video. They're both getting in 10k steps per day, but one guy is literally burning way more fat than the other.

[00:04:39]Okay, let me give you guys another example. Let's say guy A gets in 4,000 steps from normal day-to-day activities, right? And 6,000 steps from walking around outside. So, he's getting in a total of 10,000 steps. But let's say guy B, he gets in 7,000 steps from normal day-to-day activities, but then he gets 3,000 steps from structured stairmaster cardio. Which one of those two guys is actually going to burn more fat? Guys, guy B is going to burn more fat than guy A. Okay? And that is the point that I'm making in this video. All right? In these examples, they both have the same step count, but it's not the same cardio stimulus. It's not the same output.

[00:05:14]Therefore, it is not the same fat loss effect. Okay, guy B in this prior example getting 3,000 steps in from structured stair master is going to burn like five times as much fat as just walking around at a random pace. You can't measure intensity. It's not intense. It's not elevating your heart rate. You're not exerting yourself, right? And as I'm going to get into later, those are the fat loss variables.

[00:05:35]So, please understand that the same step count doesn't mean the same fat loss effect. And this is where we're becoming inaccurate with our fat loss. And this is why a lot of you guys stay stuck, okay? Because what you guys need is a more structured fat loss approach, not just beginner random tips of just getting 10k steps per day, okay? Now, they both are getting the same daily steps in, but one is going to burn a lot more fat off than the other because of continuous time. One of them is actually getting those steps across a continuous time at a continuous elevated heart rate with elevated intensity, right? But one of them is actually getting those steps in at an elevated intensity, which is going to increase his heart rate, which is going to burn more fat, and therefore it's going to increase his energy output. So the difference maker, guys, is not the total step count. They're getting both 10,000 steps, but one is literally burning way more fat than the other. So here's an example that I want you guys to understand. Let's say uh I told you, "Hey, I want you to drive 20 miles in your car today." And you tell me, "Honcho, I drove 20 miles today."

[00:06:30]Guys, the amount of gas that you burn is going to depend on how you got those miles in. the miles per hour that you were driving in. If you were driving at 20 miles per hour versus 80 miles per hour, the 80 miles per hour is gonna actually gonna burn more gas. Okay? It's also going to depend on the setting of the car. Was it on uh standard? Was it on sports mode? Was it on track mode?

[00:06:45]It's also going to respond on the rate, RPMs, or the gear. If you're driving all those miles on second gear at 30 m hour versus 80 m hour, it's going to depend on all of those variables. And it's the same thing with fat loss. Just because you got in 10,000 steps, dude, you're not guaranteeing predictable fat loss.

[00:07:02]Just like the case of the car, just because you drove 20 miles, that's not predictable gas burning. Okay? It's depending on variables. Okay? And once you control the variables, you're actually able to manipulate fat loss as I'm going to get into. So, fat loss point number one, guys, that you need to understand. Okay? Fat loss requires variables that you can track. Variables that you can track. In the example of the car, some idiot in the comment section is going to say, "Oh, 20 miles and 20 miles is going to burn the same amount of gas." No, it's not, you idiot.

[00:07:31]It's going to depend on your RPMs. It's going to depend on what gear you're driving. It's going to depend on variables. And that's the point I'm making. Fat loss, guys, actually has required variables you can track. Okay?

[00:07:41]Speed of the activity, which is the intensity. How fast are you moving during those steps? Okay? If you're getting 10,000 steps just day-to-day activity versus getting 10,000 steps on a treadmill, dude, the treadmill is going to burn three times as much fat every single time. Okay? Also, your heart rate. If you're getting in 10,000 steps day-to-day activity with a normal heart rate versus you're getting in those 10,000 steps with an elevated heart rate, let's say 130 to 140 to 150 beats per minute, dude, you're going to be burning way more fat. Okay? And if you're getting those 10,000 steps in during a continuum of time, meaning continuous movement instead of start and stopping movement, again, it's going to change how much fat you burn. So notice how the actual fat loss variables is what determines how much fat you burn, not the actual steps. Okay, very very important. So tracking steps doesn't guarantee fat loss, nor is it one of the variables that actually guarantees fat loss. Okay, now someone can get 10,000 steps in from daily movements. And I'm going to repeat myself, but someone, let's say they only get 5,000 steps in per day, but it's literally all from stair masters. Guy who's getting in 5,000 steps a day from stair masters versus 10k steps, the guy who's getting 5,000 steps is actually going to burn three times as much fat because he's executing those steps at an elevated intensity, okay? Which is going to elevate his heart rate. is going to increase his energy output and it's going to increase his fat loss expenditure. So notice how the guy who's getting in literally half the amount of steps is the other one is going to burn more fat. So this is when we start to notice guys that that tracking your steps in a step count is not an accurate way to predict fat loss. And this is why a lot of people can stay stuck, man. So how you get your steps matters 10 times more than the actual step number itself because it is way more accurate guys.

[00:09:18]Okay? That's why I've never tracked a single step in my life now have any of my clients. Okay? So fat loss point number two. Hope you guys are following along. If your whole plan is based on I hit my steps, you don't actually know enough to adjust anything and predict fat loss. Okay? And this is where a lot of guys stay stuck because when it comes time to actually uh when you're hitting like a stalling point, you need to know where these variables are at in order to actually adjust and be able to predict fat loss. That's why I'm that's why I'm able to get lean in 12 weeks. That's why my guys are able to get lean in 90 days or less. Okay? Adjusting the variables allows for more fat loss. All right.

[00:09:54]Now, here's a literal example. So, let's say when you're tracking steps, when your fat loss stalls, you won't know exactly what needs to change. You'll just be increasing your total step target like a lot of these fitness influencers are going to have you doing, right? So, oh, you start off with 10k steps per day. Then, if you stop losing weight, you're going to increase to 14.

[00:10:11]And then if you stop losing weight, you're going to increase to 18. And that's just hoping you're going to burn more fat because it's not as accurate.

[00:10:17]you're just hoping by increasing your total step count, which as we said is actually inaccurate versus having structured cardio. When fat loss stalls and you are following an actual structured cardio routine, you'll be able to guarantee fat loss because you know exactly the intensity, the time, and the heart rate that you're performing those actual cardio times in.

[00:10:36]Okay? And therefore, you can actually manipulate and increase these variables, which are the variables that guarantee that you're burning fat. As we said before, the total step count doesn't tell the full picture and it doesn't guarantee that you're burning fat. These other variables do. So, if we're tracking these other variables, then we're able to actually manipulate the body into dropping fat by increasing the output of these variables. And that's the difference, guys. So, you can't adjust what you can't measure. And that's the bottom line. If you're just getting in random steps per day, you don't know what working, what's working, and what isn't. You're not going to be able to adjust the variables of fat loss because you're not measuring these things, guys. Okay? And I hope you guys are understanding that. So, if your whole plan is based on I hit my steps, quote unquote, number one, like I said, you're not guaranteeing fat loss because you're not actually controlling the variables that fat loss depends on. And number two, you won't be able to adjust and predict future fat loss because you're not going to be able to take those measurements and take those inputs and actually increase them and elevate them, okay? To actually burn more fat.

[00:11:35]You're just going to be, "Oh, I'm going just increase my total step count." But the point is, you didn't need to do that. And that's kind of hoping. You're hoping that you're increasing your total step count that that's going to work, but it's actually not because the variables responsible for fat loss are not total step counts as I gave you guys the example of the car. Okay, so what should you do instead of step tracking?

[00:11:54]Okay, if the goal is getting ripped, because I'm speaking to the guys that want to get ripped and actually want to get lean, I want to have that aesthetic lean physique, not just lose some weight. You need to use cardio that you can standardize that you can guarantee fat loss and predict it and not guess.

[00:12:08]Okay, so here, let let me give you guys some examples. Incline treadmill, stair masters, elliptical, or the bike. Okay, all of these cardio machines allow you to track how long you're on there, the intensity of your heart rate, which is going to be a great way to assess whether or not you're actually burning fat. Because guys, if you're getting your steps in on like 120 beats per minute, dude, you're not burning fat.

[00:12:28]You're not like you're burning minimal fat versus if you're getting that in with 140 beats per minute, dude, you're going to be burning way more fat. And that actually lets you know if you're actually working versus if you're not.

[00:12:40]If actually the movement that you're doing is effective or not. And when you're tracking your steps, you're not accounting for that. It's also going to allow you to track the speed. Okay. The reason why speed is important, as I said before, it's one of the variables. If you notice that you're at a speed of six on the incline, you're on incline level six, you're on speed 2.5, and that's not elevating your heart rate enough. You're able to actually know why that's the case. So, you're able to actually standardize that and increase the speed to actually elevate your heart rate more to get into a more fat burning zone. And that's how you're able to literally predict fat loss because you know where everything is at. Also, the frequency, how often are you doing it, how many times per week, right? So, it's important that you guys know exactly what these variables are so that you can actually manipulate them and increase them once you realize you're not burning fat. Okay? So, why does this matter?

[00:13:22]Because if fat loss progress slows down now, you can increase time, you can increase intensity, and you can increase the speed, right? As well as assessing your heart rate, which these are literally the variables which directly impacts how much fat you'll lose. as I just said. All right. Now, the goal is not just to move more, guys. The goal is to create cardio that you can actually measure and progress. Okay? And that's very important. So, guys, a lot of men stay stuck because they feel like the random activity is like the same thing as having structured fat loss setup, guys. And that's the mistake. You know what I'm saying? A lot of guys think that effort equals accuracy. And they just think, "Oh, I've been active all day, so my plan is solid." You know what I'm saying? But the truth is, activity is not the same as trackable, predictable fat loss. You know what I'm saying? And this is something I fix with guys all the time. Guys come into my program, I literally fix all these things. And that is how we're able to get them back on track to losing fat in a short amount of time because they're actually doing and measuring the wrong things that don't actually matter. So, if you guys been hating your steps and you're not seeing the progress that you want to see, you know what I'm saying?

[00:14:23]and you're still not getting lean and that's something you want me to help you fix, you can just book a call in the description below and we'll see if you actually qualify for the one-on-one coaching program. You know what I'm saying? But guys, that was the video.

[00:14:33]Man, maybe this might piss some people off. You know what I'm saying? But guys, 10K steps has been a big buzzword. Um, if you've been doing 10K steps and it's not working out for you, then consider what I'm telling you, bro. I do this for a living. I help guys. So, if you're interested, link is below. In any other case, bro, leave a comment down below. I want to know what you guys thought about it. South Puncho, checking out. Peace.