If you want to make a difference to your health by losing some kilos, you need to commit to a long-term plan of weight reduction. There are plenty of quick fixes on offer, but to make it stick you need to stick at it. That’s not to say that you need to eat boring diet foods or spend all the time feeling hungry, however!
Losing weight means using up more energy than you put into your body. Using your treadmill as part of your weight loss strategy means that you can tailor your workout to ensure that your body is burning fat. Diet plans that include an exercise component not only act faster but let you reap the benefits for longer, as well.
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How your body stores fat
We now know that fat cells are very complex parts of the body and have an important role to play in nutrient absorption and appetite. There are in fact three types of fat tissue – white, brown and beige – with distinct jobs within the body. If you eat more calories than your body needs to use your body will create more fat cells. And whilst some fat cells are less risky than others, the only way to get rid of them is to use that stored energy.
Create a calorie deficit
Simply put – if you want to lose weight you need to lose calories. However, if you lose that weight in the wrong way – for example, by drastic diet reduction – you simply program your body to store more fat when you allow your diet to return to normal.
The safest (and fastest) way to keep the fat off is to create a deficit through exercise. A fat-burning exercise plan will not only target those fat cells during your workout, it will keep burning them throughout your day, also.
A treadmill lets you tailor your workout
Fat is particularly susceptible to cardiovascular exercise. That means exercise that gets your heart pumping faster. It doesn’t need to be flat out but the harder you work the more calories you will burn. Using a treadmill allows you to tailor your workout towards fat burning.
First Improve Your Stamina
If you want quick weight-loss, your fat-burning exercise sessions are typically going to take between 45 and 90 minutes. If that seems like a lot, you initially want to concentrate on simply getting to the end of the workout at a steady pace. Once you can run for 60 minutes without stopping you can start with a 45-minute fat buster.
An interval session consists of periods of high intensity work where you work as hard as you can, interspersed with short periods of rest. For fat burning you need to keep your heart rate high, so a combination of 4-5 minute bursts of fast running, followed by 1-2 minutes is a good session to start with. Increase the time spent running and decrease the time spent walking as you improve – and you could burn 1000 calories in an hour!
The faster you run the faster you can burn calories. If you can run a 5-minute kilometre you will burn around 90 calories. If you keep going for an hour, you’ll have covered 12km and burnt over 1000 calories.
Run on an incline
This is where a treadmill really has the edge over road running. You can run up any slope for as long as you want. Aim to be running at more than 10% for maximum effect.
Expending more energy than you eat is the only reliable way to lose fat. Running is one of the fastest ways to create a calorie deficit and using a treadmill allows you to fine tune your workout, allowing you to get the most benefit out of your run.