How To Lose Weight On A Treadmill In A Month
Most people are eager to start seeing quick changes once they begin their weight loss journey.
However, while it may not be the easiest thing to achieve, losing 10 pounds a month is achievable with a comprehensive diet plan coupled with fat-shredding workout routines.
Luckily, a treadmill presents ample opportunities to shed weight effectively.
Shedding Calories for Weight Loss
If you wish to remove 1 pound of body fat, then you’ll have to burn about 3,500 calories. As such, if your overall goal is to shed 10 pounds, all you need do is burn up to 35,000 calories. This implies that every day you need to lose 1,250 calories and 8,750 calories per week.
Knowing the number of calories, you need to burn individually to lose substantial weight is easy when you consider the Harris-Benedict formula. His formula suggests that you calculate your basal metabolic rate, that is, the total calorie amount that you require for existence.
In men it’ll be: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
In women it is: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
At this point, you need to multiply the number you get by activity-factor points between 1.2 to 1.9 depending on how they equate to your activity level. For those exercising vigorously for six or seven days per week, multiply your BMR by 1.725 points.
You can also calculate using an online calculator to know the estimate of the number of calories you need per day. Your final number is the sum of the calories you burn on an average day and is what you require to sustain your current weight. As such, you must create a caloric deficit to lose weight. You can achieve this with the intake of lower-calorie food and exercises.
Basics of Losing Weight on The Treadmill
When you walk and run, you do not only shed calories and lose weight, you also improve your immune system, make your heart stronger and increase your lifespan. As a cardiovascular activity, walking on a treadmill, even if it is only a mile, will help you burn up to 100 calories. However, running will allow you to burn many more calories, and you’ll be able to go farther in the same time duration.
For instance, when a person weighing 160 pounds walks for an hour, he will burn about 300 calories. However, if he runs 5 miles within that same time frame, he would lose double the number of calories he lost while walking. When it comes to losing weight using the treadmill, the quickest route to seeing results is running rather than walking.
This does not, however, imply that you need to completely remove walking from your workout routines. Sometimes walking can be a way to change things up a little so you will not get bored doing only runs every time, then you can try the quiet treadmill for apartment and complete your daily workout routine.
You also add some challenges to walking on your treadmill by doing it at a faster speed and increasing the incline. However, you must start gradually. Begin with the incline set to 1 and slowly increase it as you get comfortable.
Combining Your Workout with Good Diet
In case you’re thinking only walking and running will be enough to shed weight, you’re wrong. An ideal weight loss plan always includes healthy dieting. A healthy diet often includes whole grains, low-fat dairy, fruits and vegetables, lean proteins and small quantities of healthy fats like avocado and olive oil. Your goal should be to eat nothing more than 9% of your calories per day from saturated fat and sugar.
Apart from the fact that a healthy diet tastes good, it affords the eater the right nutrition to boost their treadmill workouts. You should take nothing less than three servings of fruits a day and four servings of vegetables. You will also want to avoid refined carbohydrates as much as you can as they are not healthy for weight loss.
What will make your goal of losing 10 pounds a month possible is your dedication to both your exercises and your healthy food intake?
Even so, it will be much better and sustainable if you just stick to burning 1 or 2 pounds of weight each week.
Make sure to include training that builds strength and muscles to your routine. This way you will lose calories even while you’re taking a break.