THE SECRET STEVE REEVES: POWER WALKING

Steve's life-long interest in physical fitness led him to develop the principles of Power Walking. He now uses that method of exercise to maintain his physique and well-being.


In 1982, Steve authored a best-selling book entitled "Power Walking" that many, many critics admired. The book has long been out of print but due to demand, we're pleased to announce that a new edition - with updated information and insights from Steve - is due for release in the Spring of 2005!

The following is an excerpt from the Society's April 1995 newsletter where Steve talks with well-known fitness writer John Little about the origins and concept behind Power Walking.

JOHN: Just how did you create Power Walking?

STEVE: Well, I wanted to do something that in no way would be jarring or damaging to the knees, because I was getting bad knees from running. So I thought, "Well, I think I'll use the progressive resistance principle instead of just using my bodyweight over a certain (mile or so) distance. I'll add a little weight to it and move it (my body and weight) over the same distance and get the same results."

I developed it almost accidentally as an aerobic exercise. I was training my Morgan horses to walk out real fast and had a couple of them trained very well. That's when some friends of mine said, "You know the country, why don't you lead us on a trail ride from Anza to Borrego Springs (which is about 30 miles through the mountains and desert)?" So I thought "OK.. I was in good shape and my horse was in good shape, but these other riders were not in very good shape: they only came out on weekends to ride, and their horses were not in that great of shape." Now, to make it easier for them, I conducted the ride cavalry-style, where you ride for 50 minutes and get off and walk beside your horse for 10 minutes.


When I got off my horse to walk, he (the horse) started walking out real fast; I had to lengthen my stride to keep up and was doing pretty well. But, I felt a little off-balance. I started swinging my free arm (the best I could). I was doing OK except then I was getting breathless. So I thought, "Well, I'll do rhythmic breathing." I would breath in for three steps, out for three steps, in three, out for three - it felt great! After the 10 minutes, I stopped and looked around; the rest of the riders were about a mile behind me. I thought, "Hey, this is a great aerobic exercise!" I mean I felt good, my heart was beating a little faster but not too fast ... you know; it was accelerated but not to dangerously high proportions.

My next phase was walking up hills, and then mountains, until I got in such shape that the mountains felt like hills and the hills felt like I was on the level. So then I thought, "Well, I've got to add weight to my body," and so I started adding ankle weights and waist weights and hand weights. I worked up from 1 pound in each hand to ten pounds in each hand - but ten was too heavy, it interfered with my stride. So I broke it down to 5 pounds and I've found that's the best. A person shouldn't walk with more than 20% of their bodyweight; 10% around the waist, and the rest pided between the wrist and the ankle weights.

JOHN: Would you be the "pioneer" in that particular field? Because I've seen other people come out with weights (i.e., "Heavy Hands") and courses trying to copy what you've originated.

STEVE: Yes, I am the sole pioneer in that field. They've copied my concept. I definitely came out with it before they did and I can prove it.

JOHN: Good, because I think it should be made clear on principle that you invented POWER WALKING, and that they merely copied it.

The newly revised edition of "Power Walking" is available for sale in our online store in both paperback and a limited edition hardcover. (stevereeves.com)


You can also find information on Power Walking can be found in Steve's book "Building the Classic Physique - the Natural Way".

From: stevereeves.com

THE 7% BODY-FAT DIET Strip the fat from your frame with this eight-week plan

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. 


That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

THE PLAN

If you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 15%. We’re going to take you through the other half of the journey. (If your body fat is currently higher, that’s Ok. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress. 

WEEK ONE

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp 

>>TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat.

*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.

**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.

OFF DAYS (NO TRAINING)

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,881 calories, 277g protein, 252 carbs, 85g fat

WEIGHT TRAINING

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

CARDIO

Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 2

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5: (Post-Workout): 2 Yam-Apple-Almond Pancakes**

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,497 calories, 306g protein, 206g carbs, 161g fat

*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.

**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.

OFF DAYS (NO LIFTING)

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,682 calories, 271g protein, 224g carbs, 78g fat

WEIGHT TRAINING

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

CARDIO

Increase walk duration to 50 minutes. Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 3

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,566 calories, 270g protein, 196g carbs, 78g fat

WEIGHT TRAINING

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”

CARDIO

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 4 

Nutrition

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS : 2,102 calories, 266g protein, 84g carbs, 78g fat

WEIGHT TRAINING

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day.

CARDIO

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on your first leg day or your back day.) Mix a shake containing 10g of BCAAs and consume it gradually throughout the session

WEEK 5

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,334 calories, 268g protein, 140 carbs, 78g fat

WEIGHT TRAINING

Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.

CARDIO

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day, or chest and shoulder day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 6

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protien Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,218 calories, 267g protein, 112g carbs, 78g fat

WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks).

CARDIO

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day, or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 7

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,102 calories, 266g protein, 84g carbs, 78g fat

WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day.

CARDIO

Perform 50 minutes of brisk walking three days per week. (Do cardio only on pump days.) Mix a shake containing 10g BCAAs and consume it throughout the session.

WEEK 8

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

OFF DAYS (NO LIFTING) AND PUMP DAYS

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries

Meal 5: 6 oz (cooked) chicken, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat

WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day.

CARDIO

Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)


Diego Gallardo

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