Topic: How to use the treadmill effectively for fat/weight loss?
November 13, 2019 / By Malinda Question:
I have been using the treadmill for the past several weeks on regural basis.
I complete 7 miles by power walking and jogging. My speed is between 4 to 6 miles per hour. It takes me about 90 minutes to complete the 7 miles. If I am power walking I use 2 pound hand weights for resistance.
I stretch before and after the workout.
However, I am not sure if I am using the treadmill effectively for fat/weight loss. I would like to loose about 25lbs.
What is the most effective way to use the treadmill for weight loss?
Thank you in advance.
Kimberleigh | 8 days ago
you need to use it for 30-45 mins a session
4-5 days a week
also if u want faster results you can do the cardio on a empty stomach.. before u eat breakfast.. body will feed off fat storage for energy......
and do ab workouts as well..
Try interval training in which for a few seconds you will run as fast as you can and for another few seconds you will jog then repeat for like 20-25 minutes. Learn more about it online
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Sip calorie-free drinking water, seltzer, or green tea together with your meal instead of soda, sweetened iced tea, or juice.
I do not agree with the first 3 answers you got (Mr. Tech, Ashley and tennislover).
First, do not do HIIT (High Intensity Interval Training). Those are for people who are not only very fit but their goal is not body fat loss, more like cardiovascular health to improve their performance in sports. They go up to the Anaerobic Threshold Zone where fat burning shuts down (80-89% of MHR...Maximum Heart Rate) and even the Redline Zone (like Olympic sprinters).
It would even be dangerous to “run as fast as you can” for a few seconds if you’re not used to it. Even more dangerous on a treadmill (if you trip, you go flying off).
After your warm up and stretching, stay in the Aerobic Zone (70-79% of your MHR). Maybe wear a heart monitor so you don’t have to guess when you should speed up or slow down to stay in your zone as you switch between power walking and jogging to maintain your heart beats (one zone spans about 15 heartbeats).
Seconds...DO NOT wear weights when walking/jogging. Weights are for weight training, using controlled and slow motion. There are not for aerobics.
Even if 2lbs is light, it’s still too much for your joints (wrists, elbows and shoulders for hand weights and wrist weights and ankles, knees and hips for ankle weights) especially if you have to swing or drag that weight for an hour and a half. For whatever reason you’re doing this (burning more calories, getting more muscle mass), none of them are worth the joint pain you’ll get in the future. I can understand women walking/jogging by themselves outside and wanting to carry hand weights for defense so they have something heavy to hit any guy who would try to grab them. But on a treadmill, you’re not outside, and swinging hand weights around is an accident waiting to happen, like you could hit somebody passing by or you could drop one and break a toe (then you spend 6 weeks where you can barely walk). Dropped weights are the leading cause of broken toes, I think. I am extremely careful with my weights when doing weight training and still, more than once, I saved my toe because I have good reflexes and moved my feet fast enough.
Third, do not do cardio on an empty stomach, before breakfast, instead of food, you’re getting fed up some weird notion about the body having to feed off fat storage for energy. Working out while still fasting (you did not “break your fast” yet...had breakfast) just makes your workout harder, inefficient and not very pleasant as you feel like your arms and legs are weak noodles, you cannot progress (go faster than the last session) because you do not have a high blood sugar level for easily accessible energy (the body does not even need oxygen to process carbs).
Your body first needs to use carbs, then after about 20 minutes (when you’re cruising in your zone), it starts using a percentage of fat reserves. The lower the intensity, the higher the percentage of fat reserves used. That’s when you start breathing heavier because you need more oxygen to process fat cells.
That said, if you enjoy using a treadmill, go for it. The most effective way would be to use a heart monitor and stay in the Aerobic Zone.
I walk/jog outside but for weight loss, I would rather use my stationary bike, burning 400 calories an hour (slow 12.5mph average speed). I can last up to two hours after eating a good high carbs breakfast or a high carbs lunch. Plus my bike has moving handles so I also get an upper body workout but I mostly use my arms when my legs get tired (I also do whole body weight training workouts). Also a stationary bike is a non-weight bearing exercise (you’re sitting) so you can last longer and it’s lower impact. And you can zone out and watch TV so it’s never boring. (I would not advise to zone out on a treadmill).
Walking/jogging, I would burn about 70 calories per mile at a slow average speed of 4mph, so I can use a higher percentage of fat reserves and not deplete my blood sugars too fast.
I would need to walk/jog for 50 miles (about 12.5 hours) to lose one pound of body fat, which is 3,500 calories of exercising (if I would eat enough to cover my BMR but not much above it) or bike for 109 miles (about 8 or nine hours).
25lbs x 3,500 = 87,500 divided by an average of 500 calories of exercising/day = 175 days = about 6 months.
You should give yourself about a year to avoid burning out (and the slower the weight loss, the higher your chances to keep the weight off) so you can have rest days whenever you need and also do whole body weight training (calisthenics and using small weights). Muscle mass is THE weight loss miracle...take advantage of it.
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