How to Lose Weight using Treadmill Without Going to Gym (5 Tips That Works!)

Turning to the treadmill for a workout is a very effective way to lose weight, and this can reduce your body calorific value by burning those excess calories during and after the process. This is a high-intensity aerobic exercise, ideal for healthy adults because it stimulates the heart, which is a very good way of reducing your risk of cardiovascular disease too.

The importance of using the treadmill cannot be overemphasized, it works all the muscles of the body depending on how you use it, and if used well, it is enough to help you reach your fitness goals.

To get the most of your treadmill without going to the gym, here are some tips to help you get the best result.

Getting ready for a Treadmill session

1. Be prepared

Before you begin, ensure you are ready for each session, this includes getting in an easy dress or kit. You need to wear a t-shirt that will allow you the freedom to express yourself. You need good shorts or track pants and of course, a nice shirt. You just need to get yourself ready for the sweaty session you’re about to get into. You also need a nice pair of running shoes.

2. Familiarize yourself with the controls

If you are using the machine for the first time, you may have to read the user manual or request someone to guide you through how it works. Try to understand which buttons are used to increase or decrease the incline or speed.

3. Lookout for the preset programs

It is also important that you see which predefined programs are available in the machine (most of the new generation machines have lots of these) and they help you to maintain a controlled regime or session.

5 steps to losing weight using the Treadmill

1. Don’t be monotonous, spice it up

The role of exercise in weight loss is simply the following: To lose weight, it is compulsory you burn more calories than you take. You can do this by increasing your workout intensity or duration. However, there’s a small problem, you may get tired too quickly if you’re working very close to your hearts’ maximum rate. However, if you are slow and also steady, mixing it up with speed and slowing it down again, you will spend up and regain your energy interchangeably, thereby extending your work out time. So the most important thing is variety.

2. Check your speed

Short intervals or sprints during physical activity are a very easy way to cut off time from your workout and lose weight. As a matter of fact, according to a study in medicine and sport science found that women engaged in running for about two minutes and then slowed their pace for about three minutes burn more calories a day after their workout session than those who followed the slow path and followed it constantly. That’s not all, they even burn as much as four percent (4%) of their total body fat in a few weeks. However, the other group that engaged in a low-intensity workout did not lose any weight.

To begin with, the intervals in the ratio 1: 2 or 1: 1 is very good. This means that you must increase the speed for about 30 to 60 seconds, then cut down on the speed for the another 30 to 60 seconds (i.e. 1:1), or even double (hence the 1:2 ratio). You should choose a speed which you can sustain for about two and five minutes, your purpose of working out is to be invigorated, and not to be exhausted. With time, you can progress to a higher intensity, but how hard you can go depends on your experience.

3. Don’t forget to do hills, but do so smartly.

The more hill you climb, the more calories you burn –I understand it sounds so easy. Unfortunately, it can be difficult for your body to run or walk up on a steep slope. So while most people know that the higher the hill the more the burned calorie, they lose that common sense once they are on a treadmill.

However when you want to bring the “hilly feeling” to your treadmill workout, don’t just set the incline and forget it, pretend to be outside. As you work, assume you’re climbing a hill and do so with the same effort as you would when you are on a flat road. It could mean you'd be losing speed, but it's an opportunity to strengthen your hips and legs and then work them a bit harder.

You may also try the incline intervals. Move the incline to 2 or 4% for about one or two minutes, then decrease the speed by 0.1 or 0.2, and return the incline to 0 for the same amount of time. Repeat the process.

When you have learned to maintain or keep your efforts on a hill, you may then strive to maintain speed.

4. Watch out for tricky days

When you start working out, you’d experience those days where working out is fun, on such days, five miles may seem to you like two miles and you want to keep going, on the other hand, you may also experience those days where one mile just seem like a hundred miles, all you need do is adjust the speed and change the experience. You may reduce the speed and take it gently and go for longer (but at a slower pace) and this even burns more calories by up to 50%.

That is, covering for 45 minutes a distance you would have covered for 30 minutes is rather helpful in your weight loss regime. So running for longer but slower is more helpful than running faster for a shorter time.

5. Keep pushing

And last but not least, don’t give up or feel too comfortable. While using the treadmill at home, do not think it is meant for comfort. To achieve your purpose, you have to get out of your comfort zone and work yourself hard. Try to increase the intensity time, so your body doesn’t get used to a certain speed and hit a plateau.

Following these tips will help you lose weight faster than you think all by yourself even without visiting the gym.

Questions on using a Treadmill​​​

How long do I have to walk on the treadmill before I lose weight?

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