Exercise at home with your treadmill.
If you have a special occasion coming up or any other reason for wanting to lose weight quickly, so that you can look your best, it can be done by changing your diet and participating in daily exercise at home on your treadmill. According to Dr. Michael Dansinger, who works with contestants on NBC's "The Biggest Loser," it is possible to lose a significant amount of weight in a relatively short period of time by following a strict plan consisting of at least seven hours of rigorous exercise per week.
Instructions
1. Alter your diet before beginning a treadmill workout regimen. In order to lose weight, you must consume fewer calories than you burn; cutting back your caloric intake by 500 calories per day is generally enough to yield a 1-2 lb. weight loss per week. Reducing your calories even further, by consuming only 1,050 to 1,200 per day, will produce a faster rate of weight loss at first, but reducing your intake too drastically with a starvation diet will lower your body's metabolic rate and actually make it harder to lose weight after your body adjusts to the lower calorie intake.
2. Begin each day's workout by warming up with stretches, then doing a slow-paced walk for 3-5 minutes. This will help to prepare your muscles and heart for exercise and lower your chances of getting hurt during the workout.
3. Alternate the main portion of your workout between power walking and running, and periodically change the incline if your treadmill offers that option. It's important to raise your heart rate and keep it up during your workout for maximum weight loss; there are many target heart rate calculators available online which use factors such as your age and resting heart rate to help you determine your ideal beats-per-minute range.
4. Work your upper body with hand weights while walking on the treadmill. This will help strengthen your arms, shoulders and upper back. The more muscle mass your body has, the more calories it will burn, so it is always a good idea to work on muscle building in addition to your cardio exercise.
5. Exercise on your treadmill at least one hour per day, but don't push yourself so hard that you experience a great deal of pain while working out. You may have to start out slowly until your body builds up endurance, and then increase the intensity of your workouts as you begin to feel more comfortable.
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