How to Lose Weight on a Treadmill in a Month

November 24, 2022 Ivy Smith

Read Time:6 Minute, 20 Second

A very common aerobic exercise machine is the treadmill. A treadmill can aid in weight loss if that is your goal in addition to being a flexible cardio machine. Working out on a treadmill has additional advantages besides just assisting with weight loss.

Table of Contents

How A Treadmill Aids Weight Loss

Because you can simply walk on a treadmill to lose weight, they are incredibly helpful. If you take the incline, this is the case. This will transform a stroll into an aerobic activity, and aerobic exercise burns a lot of calories. When used properly, treadmills burn more calories than any other piece of cardio equipment. I regularly used a treadmill and still do to this day to lose over 30 pounds.

You will need to exercise if you want to lose 10 pounds per month. When compared to exercising outside, a treadmill is more private, there are no obstructions, and it’s not always cold or light. You have a bottle of water with you and, if your treadmill is set up like mine is, a TV in front of you to keep you entertained as you walk.

We’d be remiss if we didn’t point out that using a treadmill can result in greater weight loss than the figures we just listed, but it will take more work.

Here are some tips:

Change up your routine by walking one day and running the next. This MO will keep your body on the defensive and help you avoid burnout.
As you become more at ease using the treadmill, up the ante and increase your speed. Your calorie burn will increase as a result.
By adding incline, you can intensify your exercise and burn even more calories. The good news for people who prefer to walk is that an incline of between 10 and 15 percent doubles your calorie burn.
Put in longer periods of time at the gym. Even better if you can fit in an hour-long workout! You will burn more calories as a result of doing this.
Utilize strength training. You can burn more calories and tone up your body by including weightlifting in your routine.
Consider ideas outside of the treadmill. Alongside the treadmill or on your rest days, try some other exercises like biking, swimming, or elliptical training.
You get the gist.

Including hills will increase the difficulty of a treadmill workout. Because your body has to work harder, brisk walking or incline running burns more calories.

Additionally, it causes more muscle fibers to fire, which helps to add lean muscle mass. Since muscle burns more calories than fat, this aids in weight loss.

If you’d like to exercise on an incline, try this treadmill sequence:

Make sure the treadmill is flat. Warm up by strolling for 5 minutes at 2 mph.
Decide on a 1 percent incline. Jog for a minute at 4 to 6 mph.
Each minute, raise the incline by 1 percent. Repeat this process until you reach an 8–10 percent incline.
Each minute, lower the incline by 1%. Continue until there is a 0% to 1% incline.
To cool down, take a five-minute walk at 2 mph.

The normal jogging speed is between 4 and 6 mph. To make this workout harder, increase the speed or the number of minutes.

Increase the incline by 0.5 percent per minute for a simpler version. Repeat this process until you reach an incline of 4 to 5 percent, and then move backward.

Treadmill Weight-loss Basics

Cardiovascular exercises like running and walking can help you lose weight by burning calories, as well as strengthen your heart, improve your mood, boost your immune system, and lengthen your life. You can burn about 100 calories while walking a mile on a treadmill in 20 minutes at a moderate pace. Running will enable you to travel further in the same amount of time and burn more calories.

For instance, a 160-pound person running at 5 miles per hour will expend over 600 calories. For the same person, an hour of brisk walking will burn about half of that. For treadmill weight loss, running may be the quickest path to your goals.

If you enjoy walking or it doesn’t feel good for your body to run every day, that doesn’t mean you have to stop doing it as part of your routine. The workout can be made more difficult by simply walking more quickly and inclining the ground. As your leg strength and endurance improve, gradually increase the incline to 1 to 5 percent before moving up to a higher one.

Combine Exercise And Diet

Focus on a diet full of vibrant fruits and vegetables, whole grains, lean proteins, low-fat dairy, and a small number of healthy fats, like avocado and olive oil, in addition to treadmill walking or running. Try to limit your daily intake of added sugars and saturated fats to less than 10% of total calories.

You won’t have to give up the flavor by packing your plate with a variety of healthy foods. You’ll also be getting the proper nutrition to fuel your treadmill workouts. Aim for three servings of fruit and four servings of vegetables per day, and stay away from refined carbohydrates like white flour and sugar.

Tips For Treadmill Weight Loss

You will challenge your body throughout this program by switching up your workouts every week, alternating between harder and easier days. This schedule can be changed to suit your personal preferences. As necessary, you can also add in rest days, but it is best to avoid taking more than one rest day straight after another.

There are a few other ways to burn calories if you are unable to schedule enough time on the treadmill. These include short-duration, vigorous-intensity workouts, moderate-intensity workouts that last a longer time, and high-intensity training.

Studies have shown that both longer-duration, moderate-intensity workouts and shorter-duration, vigorous-intensity workouts are effective for fat loss.1 But research also suggests that high-intensity training is more time efficient.2

Therefore, if you don’t have a 60-minute block of time to exercise, you can opt for a 15 to 20-minute high-intensity workout or extend your moderate-intensity workouts by adding one or two additional 15-minute walks (on or off the treadmill) throughout the day.

Final Words

Using a treadmill as a form of cardio exercise is a great way to burn calories and drop pounds.

Speak with a licensed personal trainer if you’re unsure of what kind of treadmill workout is most suitable for you. They can collaborate with you to develop a unique treadmill weight loss plan.

Combine strength training with treadmill workouts for the best results. Both types of exercise can aid in promoting overall health and weight loss.

Before beginning a new fitness regimen, speak with your doctor if you’re new to exercise or if you haven’t worked out in a while.

Don’t forget to weigh yourself consistently each week to track your progress. You will lose weight steadily and quickly if you stick to a routine and eat healthily. What you’re doing here probably represents a complete change in your way of life. That requires bravery and effort, but it is possible with a little willpower.

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