Treadmill and Weight Loss

[no_longer_afc]

Hello all,

Basically I'm just trying to lose some excess weight as a combination of factors has lead me to increasing my weight over the last few months.

I currently weight 190 pounds (13.5 stone or 86 kilos) with the intention of getting down to around 80 kilos then down to 75 kilos (or 165 pounds) in about six months.

Exercising

I'm a complete beginner having never done any real fitness programme in the past but I have purchased a treadmill to do regular cardio exercises. Joining a gym isn't an option at the moment. I have done martial arts in the past so I am aware about stretches and how to warm up and down. I do however have loads of other questions, if you could help I would be most appreciative. The treadmill has a built in calorie counter and monitors distance obviously.

I've been trying to burn 200 calories on a run, is this a lot? It works out to about 30 minutes slow and medium brisk running and the total distance covered is usually around two miles.

I assume that I need a recovery period, how often should this be?

Is there an ideal time in the day to do cardio? Morning / evening?

Should I eat well in advance or go on having eaten already?

I sweat a bit so should I have a hot shower or a cold shower (I've heard something about muscles here.

If all goes to plan I will also purchase a freestanding punch bag and dumbbell set to work my arms and torso region.

Lifestyle

Here's an outline of the changes that I wish to make to my diet.

Stop binge drinking (about 9 pints on a Friday) or maybe stick to whiskey because that's got less calories?

Get more regular sleep.

Cut out the fizzy soda / coke.

Drink water.

Diet (quite well informed on this aspect).

Many thanks

 

[smooth guy]

I've been trying to burn 200 calories on a run, is this a lot? It works out to about 30 minutes slow and medium brisk running and the total distance covered is usually around two miles.

I don't recommend that you take for granted what's written on the treadmill. Most treadmills aren't accurate when it comes to how many calories you burn. The calories you burn depend on other factors than just how fast you walk/run. A fatter person than you would burn more calories. Usually you burn more calories than what's written on the treadmill.

Personally I do 25 minutes on the treadmill. First 5 minutes I fast walk on a medium intensity for warm up, the next 10 minutes running like a maniac (unless I'm out of breath) and the remaining 10 I walk fast (sort of like jogging). I haven't had any problems thus far.

My advice don't set a goal how much calories you will burn. Do it a few times until you know how far you can push it before running out of breath (it's gonna get easier each time). Also note calories will be burned AFTER your walking/running since you're gonna give your metabolism a boost.

Is there an ideal time in the day to do cardio? Morning / evening?

Morning cardio on an empty stomach is more effective. Your glycogen levels are at their lowest and you're more likely gonna burn only fat instead of the sugars and the carbohydrates. There's a lot of arguments about this though. The down side is you're gonna lose some muscle if you do morning cardio on an empty stomach, unless it's low intensity.

Cardio in the morning after breakfast would still be more effective than later IMO, since after you gave your metabolism a boost it'll have the rest of the day ahead to burn calories.

.

Stop binge drinking (about 9 pints on a Friday) or maybe stick to whiskey because that's got less calories?

It isn't calories you should be worried about. Google the effect on alcohol and fat loss. But once a week won't kill you

 

[no_longer_afc]

smooth guy - Thank you for your reply it is most informative, especially for a 16 year old!

Do you think that the basic idea is sound?

 

[EFFORT]

I don't recommend that you take for granted what's written on the treadmill. Most treadmills aren't accurate when it comes to how many calories you burn. The calories you burn depend on other factors than just how fast you walk/run. A fatter person than you would burn more calories. Usually you burn more calories than what's written on the treadmill.

Personally I do 25 minutes on the treadmill. First 5 minutes I fast walk on a medium intensity for warm up, the next 10 minutes running like a maniac (unless I'm out of breath) and the remaining 10 I walk fast (sort of like jogging). I haven't had any problems thus far.

My advice don't set a goal how much calories you will burn. Do it a few times until you know how far you can push it before running out of breath (it's gonna get easier each time). Also note calories will be burned AFTER your walking/running since you're gonna give your metabolism a boost.



Morning cardio on an empty stomach is more effective. Your glycogen levels are at their lowest and you're more likely gonna burn only fat instead of the sugars and the carbohydrates. There's a lot of arguments about this though. The down side is you're gonna lose some muscle if you do morning cardio on an empty stomach, unless it's low intensity.

Cardio in the morning after breakfast would still be more effective than later IMO, since after you gave your metabolism a boost it'll have the rest of the day ahead to burn calories.

.


It isn't calories you should be worried about. Google the effect on alcohol and fat loss. But once a week won't kill you

good post man your really 16?

 

[smooth guy]

smooth guy - Thank you for your reply it is most informative, especially for a 16 year old!

Do you think that the basic idea is sound?

No prob

Your basic idea sounds fine, but you haven't posted your diet. If your diet isn't in check the treadmill isn't gonna do miracles. So if you aren't sure about your diet post a sample so some knowledgeable guys here can comment it.

Also if you drink a diet soda every now and then it won't affect your weight loss. I know people who drank like 3 diet sodas daily and it had no affect on their weight loss. Not saying drink a whole carton of cokes, but if you have a sweet tooth and feel you gotta have some sweet in your tongue, a diet coke won't hurt.

 

[smooth guy]

good post man your really 16?

Yeah,
I used to be on the same boat and just tried to educate myself with the basics.

If you take a look a while back I wasn't so bright http://www.sosuave.net/forum/showthread.php?t=129062 cracks me up every time

 

[EFFORT]

Yeah,
I used to be on the same boat and just tried to educate myself with the basics.

If you take a look a while back I wasn't so bright http://www.sosuave.net/forum/showthread.php?t=129062 cracks me up every time

your in a good situation to have the understanding you do at 16. hah you think that post was bad, when i was 16 i was eating fast food everyday of the week.

 

[Ricky]

I've ran for a few years and am implementing some tweaks to my program.

I'm going to do interval training like some of the guys have suggested 2 days a week and then fit in a long run the other days.

The intervals are good for getting your endurance up.

I know you don't have access to a gym at this point but would getting dumbbells be possible? You can do alot with these as well. Some weight training would really help as part of your workouts.

 

[Guy Incognito]

HIIT training worked wonders for me. Best shape I was ever in was doing that.

2 minute warm up
2 minute jog
2 minute run
1 minute intense run
2 minute walk
2 minute run
1 minute intense run
2 minute cool down

just kept on repeating that...sometimes I did it twice......was always drenched at the end but it felt really good.

 

[no_longer_afc]

I know you don't have access to a gym at this point but would getting dumbbells be possible? You can do alot with these as well. Some weight training would really help as part of your workouts.

I could do yes, what sort of weight etc would you consider?