In the modern pace of life, health problems are especially acute. Heart disease, neurological disorders, obesity, chronic diseases, and a bunch of other diseases are tormenting humanity more and more.
It is important to take care of yourself first and be active physically and mentally. There are a lot of fitness equipment for keeping fit: dumbbells, barbells, horizontal bars and so on.
However, the simplest and one of the most effective is still a simple run that makes our blood circulate. Modernity has given us an excellent simulator that allows you to be active without even leaving your home and lose weight – a treadmill.
Here are a few facts to help you make sure that the treadmill workout is the perfect option for weight loss.
How to lose weight on a treadmill in 2 weeks?
If the correct diet is followed, the frequency and regularity of high-intensity exercise are followed, and the recommendations of the certified personal trainer are followed, then in two weeks, it is possible to burn up to 35,000 calories, which is about 2500 calories in 2.5 hours!
The healthiest and safest method is to eat a healthy diet rich in proteins, vitamins, minerals, and healthy fats. Thus, if you follow all the recommendations, you will be able to burn 1 pound of fat every week.
If you set yourself the goal of burning calories in 2 weeks, then the following recommendations would be the best option. Run at 7.5 miles per hour every day for an hour. This way you will burn about 1000 calories per day.
An alternative is to walk on a 15% incline at 3.5 mph. Alternating running and walking will help especially well, which will help build more muscles. To warm up your muscles, start by walking at 2 miles per hour for 5 minutes, as well as a short run at 4 miles per hour.
Of course! Depending on your overall health and workout goals, running 30 minutes on the treadmill at 6 mph every day will burn between 500 and 1000 calories a day!
Thus, you will lose up to 2 pounds every week.
It is worth noting that in order to improve performance, you need to move to a more intense or at least moderate pace. It is important to remember that in the long term it is important not to overdo it and always opt for safety for health.
It is important to remember the motivation for weight loss. Properly assess your capabilities and expectations from the results, and set a target weight. Remember that you can always train harder in the future and never get frustrated by not reaching your desired weight. Don’t forget that working on sore muscles is dangerous in the long run, so never train if you’re in pain. All beginners are advised to start with walking or recovery runs and have rest days from treadmill workout.
A balanced diet will help you lose weight up to 6 pounds in about 2 weeks. You should eat more calories rich in proteins, it should have a lot of vitamins and a minimum of sugar and unhealthy fats. Your diet must consist of completely healthy foods in order to have a positive effect and burn calories.
You need to eat plenty of fruits, vegetables, whole grains, and lean protein and drink plenty. Aim to eat 0.5 g of protein per body weight each day. Increase your fiber caloric intake to 30g per day.
The key to losing weight is maintaining a calorie deficit. You must burn more calories than you consume. You can simply reduce your calorie intake while still getting all the nutrients your body needs. You can cut more calories by increasing the intensity of your treadmill workouts. And you can combine all this.
For example, if you reduce your intake by 300 calories and cut another 300 calories, you will end up with a 600-calorie deficit per day.
Remember that a large calorie deficit will lead to fatigue and overeating, so it’s best to start with a small deficit and work your way up.
It is very important to calculate the basal metabolic rate, that is, the number of calories that you need to maintain your current weight.
When calculating the basal metabolic rate, remember that 1 pound of body weight equals approximately 3,500 calories. You should not limit your water intake, always watch how many calories you cut, and have a rest day because your health is above all.
It is well known that intermittent fasting is completely safe and effective. Intermittent fasting may improve the prevention of diabetes and high blood pressure. However, to use this method, it is best to consult a doctor.
While keeping lose weight on a treadmill as your main weight-loss method, you should also include some other cardio exercises in your workouts.
It can be cycling, walking, strength training, and more. All this will benefit you and allow you to achieve the desired goal weight if you train regularly.
You can also replace exercise with other activities that keep you active and help in weight loss for at least two hours a day, such as walking the dog, household chores, active play, swimming, dancing, regular walks to and from work.
The most optimal time for training on a treadmill is at least 30 minutes. It is necessary to strictly adhere to a minimum of 30 minutes every day.
You can break up your treadmill workout into blocks of 30 minutes each at any time that suits you. Over time (about 20 days), you will develop a habit if you exercise at the same time every day.
To lose weight fast, you need to make sure you’re running in your fat-burning zone. A heart rate monitor will help you with this to maintain the desired heart rate zone.
In general, in humans, the fat-burning zone is in the range of 60 to 75%. Focusing on the correct heart rate, you will get the necessary condition for proper fat burning.
The technique of high-intensity interval training will allow you to periodically reach your maximum heart rate during a HIIT session and treadmill weight loss. That is, with this method you will be doing short periods of low-intensity training followed by a short period of high-intensity speed where you push yourself to the limit and maximum heart rate.
2 minutes of low-intensity speed and 1 minute of high-intensity speed activity. This will allow you to increase your maximum heart rate, but at the same time not overexert yourself, while switching to an intense speed run.
The high-intensity section should always be shorter than the low-intensity section. Training on this technique will allow you to achieve results in the shortest possible time.
A very useful feature of a treadmill is the ability to use inclines to increase the intensity level. Typically treadmills have an incline range of up to 20%, which is good enough for the fat-burning zone.
This is extremely useful for HIIT workouts, as you will work harder on your leg and glute muscles, which is good strength training.
Also, the incline just helps to change the situation if you are tired of running at a high pace and want to walk. This greatly dilutes the monotony of running on a flat surface.
A running session must necessarily begin with a warm-up for 2-5 minutes of normal walking. You relax your legs before starting your workout.
How to lose weight on a treadmill in two weeks? Еasy! The only important thing is to make an effort depending on your current weight, and the treadmill will help you with this!
Choose the right and comfortable training technique for you, set yourself fitness goals, eat right and follow recommendations for safe body weight loss.
By following all these recommendations, you will quickly achieve your desired fitness level! Remember that your health is the most valuable thing you have.