Getting rid of excess body weight is not a matter of joke, and even if you manage to lose your weight somehow it is very important that you know the way to sustain it. The treadmill is considered as one of the most effective interval training workouts which not only helps to reduce weight but improves overall health. Go through this article to know the tips to lose weight fast on treadmill.
Walking, running, stretching on the platform of the treadmill will not only give a feeling of joy but side by side speeds up your fat burning process of the body by raising your metabolic rate which will burn extra calorie and fat in your body very faster.
The treadmill is one of the most efficient and reliable cardio workouts which is good for practice even for those who cannot practice a high resistance workout. It will raise your heart rate to the maximum level and speeds up fat burning rate to the highest level.
The key for success to the weight loss plan through treadmill workout is that you need to be very consistent otherwise in spite of your hard effort and long hour devotion you will not get the desired output.
People who don’t like to perform an intense form of workout can find an easy and comfortable zone with the treadmill workout. Apart from that, you don’t need to invest 2 to 3 hours every day in the gym as only 30 to 45 minutes treadmill practice is enough to boost your heart rate and calorie burning efficiency of your body.
If you don’t like to join a gym or you don’t have enough time to follow regular gym schedule then you can do a onetime investment by buying a super effective and latest modernized treadmill for your home.
As treadmill machines are loaded with several features so you don’t even need a trainer for guidance and training purposes. Just follow the manuals and try a different form of workout practice with the use of different dimensional features of this interval machine.
Regarding losing weight on a treadmill you need to be aware of some vital and important facts or information which is necessary for you to understand so that you don’t have to waste your much time and you get your result at the fastest possible time.
As per the expert gym trainers a person needs to keep a target heart rate which equals to 60 to 90% of the maximum heart rate and the fat burning zone should be equal to 75 to 90% of target heart rate zone.
You can make necessary modification on your treadmill tool where you will get an option to change heart rate percentage and fat burning rate percentage. This will help you while practicing on the treadmill to understand your current situation so that you can chase your target.
If you don’t know your maximum heart rate then you can calculate it by own self by following its simple formula of calculation i.e.
- Maximum heart for men- 220-age
- Maximum heart rate for women- 226-age
If you don’t feel confident in calculating your heart rate by own then you can consult with a doctor and clarify your heart rate. Treadmill facilitates so many useful features and benefits that you cannot avail with a simple running process or through jogging as in those practices neither you get an option to set your target heart rate, not the fat burning rate.
Another benefit of treadmill practice for weight loss is that you don’t need to practice it every day. Only 3 to 4 days practice for 40 to 50 minutes is enough to improve your heart health and for reducing extra fat and calorie of your body.
Treadmill practice is not only good for losing body weight but it is also helpful for improving your performance in other heavy and intense form of workout where you need endurance and body balance. This interval training will enhance your fitness, endurance and manage your cardiovascular health.
Tips to Lose Weight Fast on Treadmill
Walking and running on treadmill facilitates an easy method to burn extra calories of your body every day and also it controls your regular calorie intake. While doing this interval training you don’t need to take much stress either mentally or physically which is the best part of this form of workout that tempts people to choose it as their first priority.
A person needs to burn 3500 calories in order to reduce one pound of fat. Though treadmill doesn’t ensure to lose this much of your weight within a few days but yes with regular practice on it you will notice a significant reduction on your weight at the end of every week.
Start with an easy and comfortable pace and increase your intensity after a few minutes. Then take a small warm-up session and again get ready for your intense mode. Treadmill offers the feature to understand your exertion level and you get a benefit to adjust it if you find it not enough.
If you are about to hit the treadmill platform very first time and confused regarding your first step and other things then below mentioned steps by steps guide for treadmill workout will make your way easy.
Warm Up
Start your interval training with a light warm-up session. Stretch your muscles and bring it in a comfortable zone. Walk at your suitable pace at the zero inclines for 5 to 6 minutes.
Walking
After warm up its time to increase your pace little high from your warm-up session speed and you need to walk slowly on the treadmill platform for 20 to 25 minutes. Walking with a pace of 4.5 mph ensures 0.6 ounces weight loss in a person with a weight of 125 pounds.
Whereas it helps to reduce 1 ounce of the weight of a person having a weight of 185 pounds. This means higher the weight of a particular person greater the velocity of weight reduction on the treadmill.
However, treadmill walk provides a very ineffective rate of weight reduction still it matters as with regular practice you ensure at the end of the month an effective amount of total weight reduction.
Running
Once you are done with the walking interval it’s time to start the running interval. Now you need to push your pace a little bit high. Run on the platform of the treadmill at a speed of 5 mph for at least 30 minutes.
Running at this pace will help to reduce 240 calories to a person with a weight of 125 pounds whereas it will burn 355 calories in person with a weight of 185 pounds. The 240 calories loss equals to more than 1-ounce weight loss whereas 355 calorie burn ensures 1.6 ounces of weight reduction.
Raise the Pace
After the 30 minute session on running interval, it’s time to raise your pace to the greater level or you need to come in your intense form now. Run at the speed of 10 mph for 30 minutes in this particular session.
A person having weight weigh of 125 pounds can burn 495 calories by running at the speed of 10 mph which equals to 2.25 ounces weight loss. Whereas a person with a weight of 185 pounds can burn 733 calories at the same speed which equals 3.4 ounces.
Repetition
In order to avoid boredom and for making your treadmill workout session more exciting, as soon as you did with one type of interval start the new one. In between have a hold for 5 minutes to warm up and then start with the normal rhythm.
Once you are done for the day stretch your muscles very well to reduce stiffness and soreness. Make sure that in between your workout session you are not getting any pain otherwise if so happens then stop your workout then and there only.
Keys to Weight Loss
Every hardcore weight gainer plans once in a year to lose weight but most of these plans end up with failure just like the near resolution. This particularly happens because people initially remains enthusiastic but after some time when they don’t see any drastic reduction in their weight then things get change for them.
However, this problem can be resolved and a weight loss plan can be made real if it is started with some key components that are vital and important for a successful weight loss plan. So lets us discuss what the vital keys to weight loss are.
Take Weight Loss Friendly Diet
It is the diet that comes first among the key components of an effective weight loss plan. You have to be very sure that the food intake that you are having regularly is weight loss friendly means it has very lessor or negligible fat and calorie value as it is the fat and calorie intake which contribute primarily for weight gain.
Along with taking low calorie and low-fat diet you should consume those foods which are primarily used for fat and calorie burning purposes. These food items have an especial element that burns the existing fat in your body.
Some effective weight loss friendly diets include green tea, apple cider vinegar, chili pepper, chia seeds, coconut oil, ginger, black pepper, fenugreek, etc. Add these anti-weight diets in your regular meal and see its effectiveness in the form of healthy weight loss within a few months.
Eat Supplements
Along with diets, you can also take the help of food supplements which also work very effectively for reducing body fat and for preventing your calorie intake which is the real cause for increasing weight.
These supplements can speeds up the calorie and fat burning capacity of your body by boosting your metabolism, reducing your craving for unhealthy or processed foods and by increasing your energy level so that you won’t feel tired or exhausted due to your dieting or due to regular workout plan that you are following in order to reduce weight.
Exercise
The second most vital key factor for weight loss is the physical activity of your body or exercise that helps to tone your different muscles group and enables you to get leans muscle body which is the ultimate requirement of a weight loss plan.
After your regular dietary intake, the next thing that you are supposed to focus on is your workout plan as it is the lethargic or sedentary lifestyle which the primary contributor for weight gains.
So make sure that your body is quite active throughout the day and you are focusing on an exercise plan for a fixed schedule every day. In this regard, you don’t need to put excess effort for a regular intense form of workouts. Give proper rest to your body and give three to four days for proper weight loss workouts.
In rest of the days don’t sit idle instead do light cardio or aerobic workouts which will keep your body mobilized and you won’t feel much pain on the very next day of your intense workout session.
Simple walking, jogging, skipping, swimming, treadmill, HIIT practice in your interval days is quite enough to speeds up your weight loss plan along with three intense days of workout.
Drink Plenty Amount of Water
Water is life for the human body and this naturally available treasure has numerous benefit for the human body, out of them its effectiveness for weight loss is a vital one. Drink plenty amount of water every day.
This will help to detox your body regularly and properly. Moreover, this will also reduce your frequent or excess craving for unhealthy food or meal.
Stay Positive
The third and final key component that you need to adhere to if you want you to lose weight successfully is to frame your mind positively. Many people lose their heart in mid of their weight loss journey in the lack of positive attitude and behavior.
You have not put on your weight in a day or within a week so how can you expect it to reduce within a few days. Also gaining weight is easy but reducing the stubborn muscles and fat is not that much simple.
Stay consistent with a positive approach that all your effort will definitely work if not suddenly then yes gradually and slowly. This positive attitude will raise your energy level and you will wake up enthusiastically every day to follow your weight loss routine.
At last, we would like to suggest our readers be consistent with the tips to lose weight fast on the treadmill along with following the key factors for weight loss, for permanent weight reduction without affecting their health.