Counting Steps is the New Counting Calories

For years we’ve been obsessed with counting calories, for the purpose of tracking how much energy we intake and trying to make a calorie deficit to lose or maintain weight. The reason we do this is because we need to do one of two things or ideally both to lose weight, they are;

  • Consume Less (count calories)
  • Do more (count steps)
The big difference between these two is that it’s much easier to count steps than to count calories, mainly because you don’t need to count them. Any simple Pedometer will count your steps throughout the day.
Pedometers have been around for many years and it’s only recently they’ve become more popular with the rise of glamorous fitness technology such as FitBit, an adaptation of the Pedometer. These types of wearible fitness trackers are now extreamly common and can provide mountains of data on your daily acitvity.

However, you don’t need a FitBit to start counting steps, just a simple Pedometer and a way of tracking your steps, this could be via an onine training software or programme such as or or could simply be with pen & paper.

Why is counting steps good?

We are motivated by things we can achieve and reaching goals, especially a self set goal. It’s internally motivating and this makes it much more likely that we will achieve our goals, target or whatever we have set ourselves. Providing the goal was realistic and achievable we will be continually motivated to achieving more, in this example that means we will be doing more and burning more calories.

How many Steps?

As a general rule of thumb, if you’re looking to increase activity levels, you should start by seeing what you are already doing. You need a baseline to start from or it will be difficult to choose an achievable goal for your step target.

Once you have a weeks worth of steps, you’ll be able to see an average, you’ll want to increase this by a decent amount, doing as much as you can to increase your daily activity level and daily step count. Such as, taking the stairs, walking to work and just finding more excuses to walk like, parking further away from the store entrance when you go to do your weekly shop! Every little really does help (as Tesco might say!)

See the general guide below but if you are already doing an average 5 to 6 thousand steps a day you should be definitely aiming for 10,000 steps.

So to get started you’re going to need a way of tracking your steps. Pedometer, FitBit
  • Phone
  • Pedometer
  • Activity Trackers
You should purchase the one that’s going to suit both your needs and how you use technology. If you prefer the old school pen and paper then just buy a simple Pedometer and write down your steps each day.
  1. Under 5000 steps/day may be used as a “sedentary lifestyle index”
  2. 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered “low active.” The average American walks 5900 to 6900 steps per day, so the majority are “low active.”
  3. 7,500-9,999 steps/day likely includes some exercise or walking (and/or a job that requires more walking) and might be considered “somewhat active.”
  4. 10,000 steps/day indicates the point that should be used to classify individuals as “active”.
  5. Individuals who take more than 12,500 steps/day are likely to be classified as “highly active”.

Step Tracking

  1. Old School Pen & Paper – Download Pedometer Tracking Sheet
  2. Online – or
  3. Advanced Tracking with Online Syncing – FitBit  

Where will your steps take you? Kiss Fitness is a mobile personal training company delivering results to clients via one to one training and online with a mission to make the world a fitter, healthier and happier. 

Follow us on Twitter & Facebook, we have monthly fitness challenges and active on Pinterst.

#SpottyDogMay Exercise Challenge 2014

Get active with our Spotty Dog May Exercise Challenge

Get your summer kick-started with the Spotty Dog Exercise Challenge, an excellent yet simple cardiovascular exercise working the whole body. 
This full body exercise will get your heart going and throughout the month you’ll test your endurance.
Follow the daily target level this May and stay active and kick losing those last few pounds before summer.
Follow us on Facebook & Twitter for daily updates


One rep is a complete back and forward movement, essentially you count either when you left or right foot return to the front as one rep.
Start in an upright position with core active, looking forwards, Your arms and legs will work in opposites and will feel like a natural movement. Switch your feet from front to back while using your arms. 

Exercise Target Guide

Kiss Fitness May Exercise Challenge 2014 SpottyDogMay


Exercise Video Guide



If at any point you feel pain, you should stop immediately. If you are unsure about taking part in a regular exercise program,me or activity you should first consult your GP