Use the treadmill to reach a 20-lb. weight loss goal. Walk, jog or run on this machine to maximize your caloric expenditure. Weight loss will only occur if you burn more calories than you consume. Following a low-calorie diet and completing several treadmill workouts per week will make your 20-lb. goal achievable.
Step 1
Workout on the treadmill for 60 minutes, three to five days per week. Small bouts of exercise are just as effective as one long session, according to the American College of Sports Medicine. For example, complete two 30-minute sessions or six 10-minute sessions on the treadmill each day.
Step 2
Create a 3,500-calorie deficit with your diet and the treadmill to lose 1 lb. per week. For example, cut 250 calories from your daily caloric intake and burn 250 calories with the treadmill. A larger deficit will create more weight loss, but it is not recommended to lose more than 2 lbs. per week for healthy, long-term weight loss, according to the American College of Sports Medicine.
Step 3
Increase the level of intensity during your workout to burn more calories. Raise the ramp to simulate climbing a hill, increase the speed or do both to incorporate interval training. Interval training is alternating between low- and high-intensity during cardiovascular activity. You will burn more calories with interval training compared to staying the same speed for the entire workout, according to MayoClinic.com.
Step 4
Let go of the hand rails and pump your arms to burn more calories. You will engage more muscle groups, such as your core abdominal muscles, and burn more calories compared to holding the handrails. The more muscles you engage the more calories you will burn.
Member Comments