IFBB Pro bodybuilder and busy dad, Sheriff Taiwo, knows what it’s like to juggle with competing priorities. But when it comes to staying in shape, this transformation coach and social media influencer, better known as “FitDad,” says that you don’t need to sprint for miles, or sweat it out under a barbell to drop weight. Instead, you should be walking for the win. Here are the steps you need to know.
“What I’m about to share with you is one of the biggest fast loss hacks,” says Taiwo, who competes in the Men’s Physique division, and turned IFBB Pro in 2025. Fortunately, this concept is not a fad or gimmick, but a simple daily walk, and there are plenty of reasons why a simple stroll works for busy people and elite athletes alike.
Why Walking Works For Fat Loss
In addition to the brilliant benefits to our heart health, and the positive impact that walking has on our mood, Taiwo explains that walking is a great calorie burning tool for busy people and even bodybuilders, because there’s no major downtime required for rest. “Here’s why walking wins,” says the FitDad. “It burns fat without eating into your recovery. I can walk 45 minutes and still hit legs the next day. Try that after 30 minutes of sprints.”
Intense cardio can also encourage eating to refuel. But as for walking, “It doesn’t spike your appetite,” says the coach. “Hard cardio makes you hungry. Walking doesn’t send you into the pantry at 9pm looking for something to reward yourself with.”
How Often Should You Add Walking To Your Routine?
“You want to aim for around 150 minutes of walking, on a weekly basis,” says the FitDad. “That averages out to roughly about 30 minute a day, for five days a week.“
Still, for those who are short on time, Taiwo says that you could break your steps down into manageable journeys. “It stacks,” he explains. “Ten minutes after breakfast, fifteen at lunch. Twenty pushing my son around the neighborhood after dinner. That’s 45 minutes, and I never ‘worked out.’”
With the average adult in the U.S. weighing approximately 190 pounds, just 30 minutes of standard walking at around 3mph means 150 calories burned. Do this daily and you’ll shave 1050 calories from your weekly total.
Of course, walking is a very accessible way to exercise, too. “You can walk outdoors, or do it like I’m doing, and take your talents to the treadmill,” suggests Taiwo. Best of all, walking is a sustainable way to stay lean, says the coach. “It’s the one thing you’ll actually still be doing in six months. And that’s the whole game. Consistency beats intensity every single time.
To follow Sheriff “FitDad” Taiwo on Instagram, click here.
