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How do I know if I am burning fat when I use my treadmill? I have a calorie indicator and a pulse monitor but how do I know if I am working out effectively? I weigh 160 and am 5'9 and 37 years old. Please help if you know! How long will it take for me to lose 10 pounds if I eat sensibly.
Any tips anyone?
Paula from USA
Take your measurements before you start exercising on the treadmill. That way you can see if you are starting to firm up.
Everyone's metabolism is different, but if you are eating sensibly and exercising regularly, it should 4 to 10 weeks. Ideally you don't want to lose more than a pound a week as it has a bad impact on your body to lose it faster and you are less likely to keep it off. As for knowing when you are losing "fat" versus all lean tissue--think aerobic. You must be in aerobic mode to truly burn fat and that means you should not be out of breath. There are lots of ways to tell from monitors that you can hook up to taking your own pulse and measuring it against a chart. I use the "cheap and easy" way...if I can carry on a conversation while exercising and not get out of breath, I'm doing well!
I agree - 1-2 pounds a week is the best level for long term weight loss. Here is a link to a great burn barometer that I love to use all of the time. It is great to plug in everything you have done for the day to see how your calorie burning is going:
An easy way to know if you're working at the right intensity level is try to talk and sing. If you can sing, you are not working hard enough. If you can talk, but not sing, you are right where you want to be. If you can do neither, you're working yourself too hard, and will stop burning fat stores, and begin burning muscle. Slow yourself down a bit until you can talk.
Remember that muscle tissue weighs more than fat tissue. (That is, one cupful of fat weighs less than one cupful of muscle.) So, you may notice that your clothes are fitting better before you see a change on the scale. Also, if you see the scale move up a bit, but KNOW you have been careful of your food intake and have been exercising, don't fret! You're losing fat and gaining muscle, and this is not unusual. Check your measurements or the fit of your clothes and let that be the true test.
Also, one other thing I notice, is that there is a week out of every cycle that I gain up to five pounds of water weight. I also know that a week later it comes off. If you know this is something that happens to you, take this into account when you do your own "weigh-ins".
I used to run on a track and lost a lot of weight. now I have been running on a treadmill for 3 months and i feel like im getting bigger. my hips feel bigger and wider. do you really gain more muscle running on the treadmill than you would on the ground. i don't want to waste all this time running on the treadmill if im just going to get thicker.
A Treadmill Helps You Burn MORE Calories by Battling Exercise Boredom
We all know that in order to lose weight, get firm & fight gravity's pull, exercise is a must! But what do you do if you don't LIKE working out?
What if you get bored or don't like logging hours in the gym with all those muscle boys or short-shorts women?
One viable option is the home treadmill, because of all the things it allows you to do to FORGET that you are exercising in the first place!
You can set it up in front of the television and watch your favorite episode of ER or Oprah. An hour will fly by and you won't even notice that you've been walking (or running)!
Many treadmills also come with a magazine or book rack. What about walking uphill (a MEGA calorie burner) while reading your favorite mazagine or novel?
How easy is that?
And the more you enjoy your workout (or the more you can forget that you're exercising) , the more time you'll spend burning calories on your treadmill.
I have brought a treadmill. I am 16 stone. I have been walking fast on it for 2 weeks 20 mins a day. I feel I have more energy and have lost 7 pounds in 2 weeks. Before I was in a rut with no energy. I want to loose 4 stone. I am 47 years old and will do it.
I had a baby 3 moths ago. I am working out for 2 weeks now. There is no difference at all. I am not losing any. Can somebody tell me why? 30 minutes everyday, please help me.
I just started working out on it about 4 days ago I do different every day like today I got up and I walked on the treadmill for 30:00 mins. I had a baby 15 months ago and never lose any weight but what the baby took out of me. I want to lose about 10 pounds. I'm 5 2 and weight 154, I have a heart condition so I have to watch my self and not to try and out do it!
I go to the gym daily and see people on the treadmill everyday going through the motion. I find if I can read on any cardio equipment, I am going too slow.
You don't say what speed you are going when on the treadmill which is another important factor. Not everyone can jump on and go for a 30 minute run or jog but if you are just setting the machine at a comfortable speed where you could walk all day, you are going too slow. If you are just starting out and are out of shape - maybe you have to set your machine at 3.2 mph and that is fine but walk 1 minute at this speed then one minute at 3.4 then back to 3.2. These may not be your speeds but the idea is to do a bit of intervals. Increase the speed as you get comfortable on the treadmill or increase the number of minutes you go the faster speed and not everyday should be the same. Some days I will jog at 5.2 and run at 6.2 other days, I will decrease my jog to a walk but increase the run speed.
Increase you incline. You will not notice a big difference if you go from 0 incline to 2, so start there an gradually increase.
DO NOT HOLD ON TO THE MACHINE! When you are walking in real life you don't go around leaning on something when walking.
Also, try to get in some type of resistance not just treadmill. If you don't go to a gym, buy a set of good resistance bands that have enough resistance that you can pull them but not so much that everything is easy. Go online you will find many instructions for good resistance exercises. If you have access to weights use them - if not use your body weights and bands in your training.
Some think just walking alone you will lose weight. I think you need a bit more. Watch diet - drop processed foods and eat clean (real food - veggies, fruit, meats, poultry, fish and some nuts.) My spouse is overweight and because I don't want him to eat processed foods I don't limit how much he can eat - just the foods he eats. Usually I cook enough meat for the two of us and then lots of veggies and these are what he can overindulge in. At first he was eating a lot but over a period of a couple of months started leveling off and now it is unusual that he will have seconds.
Do not think in terms of number of pounds. Weight varies all the time and it is not unusual to be down 2 lbs one day and up 3 the next. Instead, grab a tape measure and record you measurements - better yet, stay off the scale (especially at the beginning as your weight may increase as you body adjusts) and just "know" by the way your clothes fit that you are headed in the right direction. There is no magic formula to say in 30 days you will lose x number of pounds. It depends on you, your effort, your diet and your metabolism. Don't look for the easy way out in either exercise or in diet. You don't need pills, you don't need a fad diet you need a bit of work, determination and common sense.