guy in treadmill

Here’s your workout plan using a treadmill.

  1. Fat Burnout Walking

I know losing weight seems to be a very difficult goal especially when you are someone who loves food, especially junk and fast food with loaded cheese and fried stuff and desserts with the extra chocolaty layer. So, in order to lose the fat which you have accumulated with all that munching, you must make sure you that you start using one of the best treadmills you spent so much money on, which seems like a cloth hanger with all those clothes hanged on its handles. On the first day of your walking, you must stick to a 1 hour dedicated fat burnout walking session where your speed should be fast enough to bring your heart rate to 60-70% of your max heart rate.

You can track this on the screen which is attached to the pulse detector installed on the handles of your machine. However, if you are finding it difficult to walk for straight 60mins you can always choose to break it in 2 sessions of 30mins each.

  1. Healthy Walking

Now since you have already taken a crazy and intense start makes sure you go a little slow on the second day because if you don’t then I’m pretty sure you won’t be able to stick to the plan considering how bad your feet will be hurting after the first day. Thus on the second day go a little slow so that you can walk a little long and so that you don’t lose your motivation. Also, you can use dumbbells and do an upper body workout while walking.

  1. Inclined Walking

Now on the third day add a little different touch to your walking plan so that you don’t get bored and neither does your body. So it’s time to explore and use the different features in your treadmill, especially in most Sole Treadmills. Use the incline option and increase the level as per your comfort level. This will make you feel as if you are climbing a hill and will lose more calories than the usual walking.

  1. Abdominal Plus Health Walking

On the fourth day make sure you are not only determined to lose your thigh fat because a flat tummy looks super cool so make sure after walking at a normal pace that’s not very fast, you do a little abdominal workout and for that you must do different styled crunches like reverse crunches, bicycle crunches, leg raises and planks.

  1. Take a Break

Don’t forget that never stick to just one thing because just like human mind gets bored of doing the same thing every day even human body gets bored of following the same routine every day and a point comes that the body stops shedding pounds. So make sure you dedicate a day for other activities like swimming, tennis, badminton, cycling or etc.

Tip Video: How do use a treadmill correctly.

Tips For Effective Results:

  1. Use the treadmill on different speeds

Never stick to one speed keep on changing it!

  1. Don’t skip

If you skip one day your motivation level will be affected and then skipping will become a very appealing and easy thing to convince your mind for.

  1. Combine the walk routine with an appropriate diet plan

Diet plus exercise does miracles.

  1. Be honest and stay committed

Don’t cheat and don’t lose your track!


cycling for weight loss
  1. Focus on Your Upper Body Fitness

Generally, when you are cycling for weight loss, people ignore their upper body portion which results in losing muscle volume. It is because cycling involves the muscle movement of your lower body portion only so it is highly recommended to must focus on your upper body portion as well for a fit and maintained body. It does not mean to spend hours working out instead you can simply opt for a twenty minutes work out on alternate days or maybe twice a week would show some good results too.

  1. Enjoy Your Ride

Well, it is very important to enjoy your ride instead of burdening yourself with an additional chore just because you need to lose weight. Losing weight requires consistency and if you do not enjoy your ride then obviously you are going to lose interest sooner and will feel tired all the time. So, it is better to choose some scenic routes which can help you relieve stress or join a cycling club or some hiking club where you can put one of your best mountain bikes to good use with your friends. This way you can have fun while cycling instead of considering it as a tiring part of your life.

  1. Check the Cycling Basics

woman bikersIn order to maintain the consistency of cycling, you must be aware of the basics of cycling so you do not end up with painful muscles and tired feeling all the time. For that, make sure you chose the right cycle as per the distances and terrain of the majority of your workouts. Similarly, wearing good cycling shorts will make the ride comfortable for you, a helmet will keep you safe from possible accidents and cycling shoes will protect your feet from getting swelled or injured. Cycling shoes are also very helpful in improving the pedal stroke efficiency so you can go for longer rides at high speeds within your comfort zones.

  1. Have a Healthy Breakfast Before Cycling

A healthy breakfast is a key to success for any goal in your life as you are all fueled up for any challenge waiting ahead for you. Same goes for cycling when a healthy breakfast will kick-start your metabolism before you start your workout. Otherwise, an empty stomach will hold onto its fat stores instead of burning them as the metabolic process works like that to save the fats for later use when needed.

  1. Make Few Hard Efforts Right Before You Finish

Studies show that post-exercise oxygen consumption can trigger the burning of fat stores so don’t lose this chance by ending your ride at a slow pace when you want to finish. You can save your hard efforts for ending while you can maintain a normal pace during the whole cycling period. Just right before finishing your ride, make some hard efforts with fast riding and breathing will show you some great results to embrace.

  1. Use Electrolyte Drinks

These drinks are a great substitute to energy drinks which can provide high glycemic carbohydrates to your muscles when in extreme state. While electrolyte drinks help you to recover your energy without any carb based calories.