Treadmill workout for weight loss. What people are not doing

What treadmill workout is good for weight loss that you can do on a treadmill? The treadmill is a huge popular aerobic exercise machine. Because aside from being a versatile cardio machine, a treadmill can help you lose weight if that is your goal.

In addition, to help you lose weight, working out on a treadmill has other benefits too. For instance :

  • You can use the treadmill year-round.
  • It’s possible to watch your favorite TV show while you exercise.
  • You can listen to music while doing your cardio.
  • The treadmill has handrails, which is ideal if you are recovering from an injury.

As with any heart-pumping cardio treadmill workout, it can help reduce your risk for heart disease and other chronic diseases. Then improve your sleep, boost your mood and improve brain function.

Moreover, treadmills are available at almost every gym. Making it accessible option for all fitness levels. However, if you prefer working out at home. Then treadmills can easily become part of your home gym too. There is best treadmill for home use.

High-intensity interval training (HIIT) Treadmill workout.

High intensity interval training (HIIT) involves alternating sets of high-intensity exercise and rest. According to a 2017 study Trusted Source HIIT workouts can be an effective way to reduce body fats and burning calories in a shorter amount of time.

The idea is to work extra hard for short periods and rest between the high-intensity bursts of exercise. So this burns a lot of calories, which helps contribute to weight loss. In addition, after a HIIT routine, your body attempts to return to a normal resting state. Therefore it does this by metabolizing body fat for energy.

Treadmill workout
Treadmill workout.

Find your fat-burning zone

During a treadmill workout, exercising at your burning heart rate can help promote weight loss. Because this zone is where you burn the most calories per minute.

To find your fat-burning zone, you will need to calculate your maximum heart rate first. So this is the maximum number of times your heart can beat during one minute of exercise.

Your maximum, heart rate is 220 subtract your age. For example : if you are 45 years old, your maximum heart rate is 180 beats per minute (220-45=175).

Generally, your fast-burning zone is 70 percent of your maximum heart rate. If your maximum heart rate is 180 beats per minute. But your fat-burning zone is 70 percent of 180, or 126 per minute. (180x 0.70=126).

How much speed to keep on a treadmill to lose weight?

Yes more than enough for the beginner level. Increase the speed gradually and try to change the walking or jogging routines for every 2 weeks.For example :

Firstly, if you walk for 30 mins two weeks then next two weeks start jogging with 6/6.5kms/hr for jogging 30 mins. This will surely give you efficient results.

Secondly, next two weeks go for Sprint jogging like following :

  • 1-4 mins with 5 km/hr walking
  • 4-8 mins with 5.5 km/hr walking
  • 8-10mins with 7.5 km/hr jogging
  • 10-13 mins with 5 km/hr walking
  • 13-15 mins with 8 km/hr jogging
  • 15-17 mins with 5 km/hr walking
  • 17-19 mins with 8.5 km/hr jogging
  • 19-21 mins with 5.5 km/hr walking
  • 21-22 mins with 8km/hr jogging
  • 22-25 mins with 5.5km/hr walking
  • 25-27 mins with 8.5km/hr jogging
  • 27-30 mins with 5.5km/hr walking
  • 30-35 mins with 5 km/hr walking

Likewise shuffle your two weeks plan will get efficient results.Note: I reduced from 107 kilograms to 89 kilograms in 11 months by just doing treadmill.

What is the best treadmill workout plan to stay healthy or lose weight?

If you are doing cardio to lose weight and staying healthy you might want to first look at your diet. Have you ever heard people say, “you cannot out run a bad diet”?Well this is true, you cannot out run it. Let us use some one very well known as an example. How about one of our former presidents? Bill Clinton!

Bill Clinton has been struggling with his bad diet as far back as he was a young boy. When Bill was around 13 he was weighing in at a whopping 185 pounds. When Bill was an undergraduate in Georgetown he picked up jogging (“to stay healthy”), but what Bill did not do was change much on his diet.

Treadmill workout.
Treadmill workout.

Bill Clinton has been jogging since the 60’s, but in 2004 Bill had to go through a quadruple bypass. Do you know why? Well, do you remember me saying that you cannot out run a bad diet? That is it!

You can do all the HIIT, jogging, running or whatever else you can think of to try and stay healthy, but unless you change your eating habits, you will not get any healthier. Cardio is an overall good thing to do as part of a healthy lifestyle, but understand that cardio alone, no matter how you do it, will not equate to a healthy life.

Do you want to have a healthy lifestyle? Try starting with a better diet, some weight training 3 time a week, and cardio 2 times a week. This will not just be a lot healthier than just cardio, but it will change your life for the best.

Diet to consider During Treadmill workout for weight loss

Do not pick and choose your nutrition. A balanced diet is essential for losing weight. But considering the wide variety of food available in the market, how do you choose the right ingredients for your kitchen?

There are certain factors that you may consider before picking foods. Like if they are low in calories, their GI rating, their recommended daily intake etc. We already know that consuming high-calorie foods contribute to weight gain. So, what are the foods that can help you lose weight?

Examples of Foods to consider.

The weight loss equation is brutally simple: you need to eat fewer calories than you consume. But certain foods can help you lose extra pounds faster because they keep you feeling fuller for longer and reduce the craving for more food. Some even speed up your metabolism, so see what you should put on your menu if you want to shed some pounds in the coming months.

Beans. For treadmill workout weight losses.

Beans are affordable, versatile and a good source of protein. It is rich in fibre and is digested slowly, which means that the feeling of fullness lasts longer. In other words, you won’t feel the craving for more food so quickly after a meal with beans.

Soups. For treadmill workout weight loss.

If you start your meal with a cup of soup, you will end up eating less. A serving of soup should contain no more than 100 to 150 calories, so avoid adding creamy ingredients and butter.

Dark chocolate.

Find it hard to give up chocolate? No problem, just choose dark chocolate instead of milk chocolate. In one study, people who had eaten a few squares of dark chocolate a few hours earlier ate 15% less pizza than those who had eaten milk chocolate.

Mixed and parboiled vegetables.

If you do not like vegetables, you can use the old trick of mixing or pureeing them and adding them to other dishes. This way, you’ll eat more low-calorie food but still enjoy your meals.

Egg and sausage.

If your breakfast is rich in protein, you will find it easier to resist the temptation to snack later. A study of a group of overweight young women found that eating 35 grams of protein at the start of the day gave a longer-lasting feeling of fullness. Because they had a hearty breakfast of eggs and meat in the morning, they ate less fattening food during the day and in the evening than the other group who had breakfast cereals.

Nuts.

Have a small amount of almonds, peanuts or walnuts for snacks. Research shows that people who eat nuts for snacks eat less later for lunch and dinner.

Apples.

Forget juices, smoothies and fruit porridges. Eat a whole apple, as it will make you feel fuller. Appetite and food cravings are reduced if you eat a whole fruit instead of a liquefied one.

Yoghurt.

Whether Greek or plain yoghurt, this food is ideal for weight loss. A 10-year study conducted at Harvard University on a sample of 120,000 people showed that of all foods, yoghurt is the most associated with weight loss. Although this does not mean that people lost weight just because they ate yoghurt, no other food showed such a strong link.

Grapefruit.

Grapefruit can really help shed pounds. Researchers in San Diego found that people who ate half a grapefruit before each meal lost an average of 1.5 kg over 12 weeks. The same result was also found for people who drank grapefruit juice before meals.

Conclusion/Wrapping up.

Choose wisely. Choosing your food wisely can help you make the most of your weight. Instead of sweets, carbohydrates and fats, fill your shopping basket with protein-rich foods, fruit, vegetables and whole grains. On the other hand do not forget to keep consistency in your treadmill workout.

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