So, the belly pooch won’t seemingly go away will it? Seemingly, even with a lot of effort put in, ladies still will struggle with getting rid of a fat gut plastered across their midsections. Is there a way to get rid of the pooch quickly and chisel out a sexy flat tummy?
Why, yes, there is indeed. One aspect of the methodology is to utilize cardiovascular exercise in order to induce fat loss and a great exercise to start with is walking on a treadmill. However, this isn’t just your average flat surface stroll, we need to take it to a higher level.
Treadmill Walking for Fat Loss
Before the Exercise
It is very important to note, that no matter how much exercise one does, it’s not going to amount to a hill of beans without proper diet.
If one is still overeating, they will simply be spinning their wheels, when trying to lose fat. They may develop better physical endurance with just the exercise, but the pooch will remain.
I know, I know, I love eating a ton of food too. Trust me, I’ve tried to outwork a bad diet, and didn’t get much for my efforts. Sure, I could gain muscle mass, and have better conditioning…but my belly and love handles were sill quite present.
Diet without a doubt is the most important aspect of this. It’s actually a good thing, because the food doesn’t have to be awful, when cutting fat.
Plus, having one’s diet in order, means less time spent in the gym because you don’t have to try to overcome all of the excess calories.
The first step is to use an online calculator or phone app to establish one’s maintenance caloric intake. Meaning, the amount of net calories ingested each day in order to keep your weight the same as it currently is.
The second step, is to begin to consistently hit lower than that number, by utilizing exercise and proper eating habits. A good place to be is in a 300-500 calorie daily deficit for fat loss. This ensures, a gradual and healthy pace, that is sustainable.
Too many people try to go to extremes with caloric restrictions or over-exercising and make getting into shape unbearable and unhealthy. Thus, they fail to achieve their goals. Why be miserable and fail at the same time?
Here are a few posts on fat loss diet strategies:
Using the Treadmill to Shred Fat
A leisurely walk, actually is great exercise, and really relaxing. However, it does take a lot of time to burn through many calories with a light stroll. Heck, even at my size, as a man…I still will only burn 360 calories in an hour of 3.5 mph walking. Which is great, but that’s a lot of time to commit to, when you’re busy.
One great way to modify this most basic of exercises, is to use the incline function on a treadmill, in order to kick up the calorie torching a few notches.
The benefits of incline walking or even stair stepping, not only comes in the form of more calories burned in a shorter amount of time, but also helping to shape the muscles of the legs and buns.
Most modern treadmills incline up to 15%, which at that level burns an insane amount of calories.
However, in my experience, staying at the high level for too long isn’t very comfortable and puts a lot of stress on the joints. Sure, I’ll bump it up to that level for a few minutes at a time, but not the entire session.
An ideal range seems to be in the 8-12% area, which gives you that bit of extra booty work, as well as the lipid loss we want to get rid of that excess tummy pooch.
One thing that I like to do is to start off walking at zero and bump it up by 1% incline, each minute, and then head back down to zero. This will take 30 minutes to do, if one continues to the maximum incline.
However, if you feel too much strain on your joints, don’t go as high and just work up to a range that gets the blood pumping but not to where is produces undue strain.
With proper diet, the 15-30 minute range will do just fine for fat loss. For extra caloric loss or cardio benefits, one can also take it to 45 minutes. More than that is usually not necessary, as the eating habits should be reigned in to the point that insanely long workouts become a thing of the past.