It’s time to get yourself in shape. Your objective: a firmer, slimmer body with more muscle tone. To lose the weight, you know you have to eat healthier and regularly perform some sort of athletic activity. Your new treadmill will help you get to where you want to be. If you’re wondering how to optimise your efforts and lose weight more quickly, just follow our advice.
Regular workouts are the key
Your treadmill will help you to build muscle at the same time you’re slimming down: you can burn between 700-1000 calories per hour.
Of course, the more intense your workout, the more energy you’ll expend. For lasting results, it’s not just about the intensity of your workout. It’s about putting in the time on a regular basis. It’s better to stick with 3 workouts a week than 5 one week and only 1 the next. Here’s a tip for staying on track at home: run while watching your favorite TV show!
By alternating a heavy workout with a less intense activity (such as walking) you can attack that extra fat. Various scientific studies have proved the value of High Intensity Interval Training (HIIT).
In one study1, overweight young men who alternated 8-second sprints with 12 seconds of walking for 20 minutes per session over 12 weeks lost the same amount of fat as others over 16 months of aerobic exercise performed 5 hours a week. Another study2 was carried out on young women with the same HIIT routine over 15 weeks: the women in the HIIT group on average lost 2.5 kg of subcutaneous fat, compared with no change in the women from the aerobic activity group.
Better still: with interval training, fat loss continues even after your workout! How can you accomplish this, you ask? Start with 1:2 intervals (1 minute of intense activity, then 2 minutes of soft recovery), then 1:1, performing intense but brief sessions.
When you increase the incline of your treadmill, you’ll burn more calories. Work your way up gradually to a steeper incline, giving yourself time to adapt your breathing and keep your heart rate steady. You don’t need to exercise to the point of exhaustion. Instead, you should aim to increase your activity in a reasonable fashion.
Listen to your body
On days when you feel full of energy, extend your training session a little: you’ll burn more calories over your longer workout. Stay in tune with your body, and listen to what it’s telling you.
The best way to lose weight is by combining exercise with a balanced diet. This doesn’t mean you have to starve yourself. Running in the morning on an empty stomach, for example, is a very bad idea. You risk fatigue or hypoglycemia, and ultimately you’ll end up cutting short your workout, or decreasing your level of intensity. That does you no good.
Remember also to keep hydrated during your workout and always keep a water bottle within reach.
Mix it up
Don’t repeat the same workout over and over again. Optimise your overall programme by varying your training sessions. And come up with different objectives: interval training, endurance work, “hill climbing” (increasing your treadmill’s incline), etc. Alternate between different workouts according to your desires and to how you’re feeling on a given day. Remember: exercising should be fun!
Finally, you need to choose the right treadmill. You want to look for a comfortable model, one that offers a steep incline, can vary your workouts, and accelerate your weight loss. A nice bonus: one with a built-in tablet so you can watch your favorite series while you exercise.
Ready to start slimming? Discover the complete range of NordicTrack treadmills, and you’ll be sure to find the model that meets your needs. What are you waiting for? After only a few weeks on your new machine, you’ll begin to see the difference!
Pinpointing weight loss
Exercise requires energy. You can turn your body fat into energy, so when you exercise, you lose weight by burning fat.
One kilogramme of fat is equal to 8,000 calories. If one hour of jogging can burn about 600 calories, in theory it would take 12.5 hours of jogging to lose a kilo. But in practice, you need to take other criteria into account:
- What sort of physical activity you’re performing regularly
- Your diet… and the calories that come along with it
- Your height and weight: the heavier and more muscular you are, the more you’re going to consume calories with equal effort
- Your age: it’s harder to lose weight after a certain age
- Your gender: men lose weight more easily than women
Finally, when you exercise, you naturally will build muscle: keep in mind that you won’t lose as much overall weight, but you’ll have a firmer body.1 Journal of Obesity – Volume 2012, Article ID 480467 – “ The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males ”
2 International Journal of Obesity – volume 32 (2008) “ The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women ”