Last Updated: June 14th, 2020
WTH…I again gained 3 lbs…No matter how careful I’m with calories, they seem to have their way anyway…It’s so frustrating. I want to lose 10 lbs right now! With this pandemic going on, I’m scared to workout outside. What should I do? How will I ever lose this stubborn weight? Don’t worry at all…Here is how to lose 10 lbs on a treadmill in 30 days or less.
How to lose 10 lbs on a treadmill in 30 days?
To lose 10 lbs on a treadmill in 30 days, you need to burn 1200 calories per day. This is because 1 pound is equivalent to 3500 calories and 10 lbs will be equivalent to 35000 calories. This is tough to achieve, but it is definitely doable.
If you are not sure how I arrived at this conclusion, let’s do some basic math…
1 lb fat is equivalent to 3500 calories. In other words, if you burn 3500 calories, you would be losing 1 lb.
Now, to lose 10 lb in 30 days, you need to burn 35000 cal in that month.
Now, dividing 35000 by 30 days, it comes to 1166 or close to 1200 cal every day.
The next question is, how will you burn 1200 calories per day as it is a bit tedious and time-consuming.
You have a couple of options to achieve this.
A slow speed walking or jog can take as long as 5-6 hrs or if you want a faster result, you may run at 9 mph or even faster.
If you still want more, then bring on the incline…
Keeping all these things in mind, we have come up with a plan which will help you to achieve your goal.
Now here is the plan.
This calculation for a person weighing 160 lbs.
Excluding the warm-up and cool down, this is a 30 min plan.
You can repeat it 3-4 times as required.
The calorie burnt is dependent on age, gender, and body weight.
Burning 1200 calories daily is very intense.
If you are doing at a stretch it is even more severe.
One way to do this is to split your workout into two.
However, it is best to stick to a schedule as any changes may disrupt your recovery.
Can a beginner use a treadmill for a month to lose 10 lbs.?
That will be a ‘No’.
Beginners have a lot of enthusiasm but their endurance is not very high.
It is evident that you need to stretch beyond your capacity to burn 1200 cal daily.
As a beginner, your body is not really prepared for this.
Even if you could do it for a couple of days, it gets harder day by day as your body gets too much stressed.
Also, your body needs some time to adjust to any sudden change in your activity and lifestyle.
Plus you are at risk of developing overuse injuries like Plantar fasciitis, Achilles tendonitis, etc.
So slowly get into any activity so that your body could respond appropriately.
Otherwise, this could just upset your metabolism cycle.
Precautions to take while trying to lose 10 lbs on a treadmill
Hydrate well before the workout
A long-duration run will increase your core temperature.
As a result, your body will start to sweat to lower the body temperature.
This excessive sweating can cause dehydration, dizziness, and exhaustion.
It is very important to hydrate well before running.
Also, carry a bottle of water and take small sips in between.
An electrolyte based drink also helps in overcoming the mineral loss during the run.
In fact, drinking water throughout the day is the best way to compensate for it.
Eat before the workout
Never ever workout empty stomach.
This is a common mistake that many runners make.
I don’t mean having a large meal immediately before running.
It is like having a small snack 30-40 min before you start.
Eating a small portion will prevent fatigue and gives the stamina to complete the workout.
A small banana, apple, a handful of nuts or a small portion of cereal are some easy options.
Plan a post-run meal in advance
Always eat within 20-30min after completing your workout.
A balanced diet consists of 70% carbs, 20% proteins, and 10% fat.
It is a good idea to plan your post-run meal in advance.
Else you will end up having a high-calorie snack and wasting your effort.
Include lots of fruits and green leafy vegetables in your diet.
Fruits rich in Vitamin C brings down inflammation and helps in recovery.
Take enough rest
Taking rest is the best way to recover from workout stress.
Unless the recovery is not proper, you will not be comfortable running the next day.
Warm-up before running
Many times we overlook the warm-up.
Warm-up is essential if you want to stay injury-free.
If you plan to workout in the morning, your body temperature is low.
When you work out, your muscles need oxygen.
This oxygen comes through the blood flow in the muscles.
The warm-up exercises are low-intensity exercises.
They wake up the sleepy muscles and increases the blood flow through them.
Here are a few
- Shoulder rolls
- Arms rotation
- Hip rotation
- Knee rotation
- Jumping jacks
This is as important as warming up.
When you are running your entire lower body is in a rigorous motion.
Some of the common and helpful stretches are:
- Hip-flexor stretch
- Thigh stretch
- Hamstring stretch
- ITB stretch
- Calves stretch
- Lower-back stretch
A good stretch will make your muscles rejuvenated and also help in better recovery.
Place your treadmill appropriately
Keep your treadmill in a well-ventilated.
Now if it is a closed room, the lack of fresh air makes it uncomfortable for you to run long.
Consult your GP
We are very confident that our body will work as we want it to be.
But sometimes we need to listen to our bodies.
A strenuous workout like this makes your sweat badly, makes your heart rate really high, and pumping your blood hard.
So, it is a good idea to visit your GP and get a thumbs up before you start.
Wear the right gear
So when you are working out extensively, you need the right gears.
Here is what you will need
Invest in quality running apparel.
Your t-shirts and shorts should be lightweight and air wick material.
This will help in air circulation and keeps you vented.
Ladies never ever miss on getting a well-fitted and supporting sports bra.
Use compression socks when you are planning to run long.
They provide better support while running.
Also, if you have any special feet condition like bunion or metatarsalgia, you may wear bunion socks or metatarsal pads like these.
These will keep you comfortable during your runs and your feet will not revolt.
[This I’m speaking from experience as I suffer from bunions (mid-sized one) and always take special care with my shoes or socks. I even use bunions pads if I’m wearing something casual and not in a mood to wear socks.]
I have already spoken about investing in the right pair of shoes.
Use shoes that are well cushioned and appropriate to your foot.
The shoes should not be very tight fitting at the same time not too lose.
Half inch distance between your toe and the front of the shoes should be optimum.
Treadmill maintenance plan after you have lost 10 lbs in 4 weeks
It feels so amazing to lose weight, even a few pounds.
Your jeans size drop and it is time to shop for new clothes.
I have always loved this feeling.
But sometimes I think what if I go back to the same size!!
Very scary I must tell you.
Now, that is why it is so important to manage your weight.
You cannot let your efforts go for a toss.
So once you have reached your dream number and you really really need to maintain it.
If you are careful about diet and let’s say you are burning 200-300 cal in a day, you are heading the right way.
The treadmills are great to help you through this.
You can try out the different Treadmill running plans
Check out the various running plans.
It also includes HIIT workout and running along with exercises.
I am sure it will make your workout challenging and interesting.
Will manual treadmill provide you with a more effective weight loss?
The treadmill can be broadly categorized as motorized and manual.
As the name suggests in the motorized treadmill, it is the motor that moves the belt.
In a manual treadmill, the action of your feet against the deck makes the belt move.
So the faster you move the faster the is the belt moving.
Some studies say, that at the same speed more effort is required in a manual treadmill than a motorized one.
In fact, it is as high as 30%.
The greater is the effort, the more effective is the workout.
However, a person may walk slow and minimize the effort.
This is usually the case with a newbie.
They are not really aware of their potential and may walk slow.
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