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Walking On A Treadmill and Losing Weight?



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MOTIVATED@LAST
Posts: 13,955
10/9/11 11:36 P

A pound of fat represents around 3500 calories. A very rough rule of thumb is that you burn about 100 calories per mile walked.

So walking 2 miles per day (or any other form of exercise burning 200 calories) is going to be a useful but not huge contributor to weight loss, compared with what you are doing on the intake front.

However, exercise is important in terms of LONGER TERM weight loss, as your metabolism will slow as you lose weight, increasing the significance of exercise in creating a calorie deficit.

In terms of your plans to 'take things up a notch", once you get to being able to do cardio for 30 minutes or so, you are probably better off adding strength training to your program, rather than more cardio. Strength training is a very effective fat burner, and helps ensure that more of your weight loss comes from fat alone, rather than a combination of fat and muscle.

M@L



ROWMAC2001
SparkPoints: (2,080)
Fitness Minutes: (2,873)
Posts: 46
10/9/11 9:20 P

I use the treadmill everyday, well 6 out of 7 days! I do interval training, which is walk/run periods at 5.0 incline and speed ranging from 3.0 to 5.0. I'm working on increasing my time on just the running..I am proud to say that I can run close to 13minutes straight without stopping. Running then walking then back to running again burns more calories because you are working harder. I have to say that I have seen results sooooo much faster than I have ever had in my other diet/exercise regiment in the past. I have been a yo-yo dieter and this time around, I am much more determined to keep the weight off, run a 5k and eat healthier. In my experience, the interval training is really awesome. I sweat like I've never sweated before. I also do incorporate strentgh training - very, very important. And, I also go on the elliptical after the treadmill for 20 minutes. Good luck!




ROWMAC2001
SparkPoints: (2,080)
Fitness Minutes: (2,873)
Posts: 46
10/9/11 9:16 P

I use the treadmill everyday, well 6 out of 7 days! I do interval training, which is walk/run periods at 5.0 incline and speed ranging from 3.0 to 5.0. I'm working on increasing my time on just the running..I am proud to say that I can run close to 13minutes straight without stopping. Running then walking then back to running again burns more calories because you are working harder. I have to say that I have seen results sooooo much faster than I have ever had in my other diet/exercise regiment in the past. I have been a yo-yo dieter and this time around, I am much more determined to keep the weight off, run a 5k and eat healthier. In my experience, the interval training is really awesome. I sweat like I've never sweated before. I also do incorporate strentgh training - very, very important. And, I also go on the elliptical after the treadmill for 20 minutes. Good luck!




TACDGB
Posts: 6,026
10/9/11 5:16 P

I love my treadmill. Boy do I sweat when I am using that thing. It really does give me a workout. I do burn a lot with it. I run on it...use the incline. And yes strenght training is important too.



BODACIUOS
SparkPoints: (19,130)
Fitness Minutes: (24,086)
Posts: 24
10/9/11 12:18 P

3-4 pounds a week is really a tough one to maintain. You might want to shoot for 2 a week, and if you have a 3/4 week, to be really excited.



JENNYMI
SparkPoints: (241)
Fitness Minutes: (175)
Posts: 8
10/9/11 11:12 A

@BODACIUOS
Thank you. I know I need to add muscle training to my workout but, I wanted to start slow with cardio. After a few weeks I think I will be more motivated to extend my workout routine. :)

But, I don't want quick results in 2 week, I can't lose that much of a weight in that time frame. And I hate yo-yo diets. So, you are right, losing weight in overtime is much more better for our body. I think I would be happy if I could lose 3 or 4 pounds a week that's why I wanted to ask about the treadmill.

And WOWW! you lost an amazing amount of weight! Congratulations. I'm sure you'll lose your last 24 pounds in no time. Congrats again , so happy for you.



JENNYMI
SparkPoints: (241)
Fitness Minutes: (175)
Posts: 8
10/9/11 11:05 A

@LAETU5
I think I explained it a bit wrong.
I am not trying to add anything to my diet. I am more than happy with it.
I just wanted to know from those people who do use a treadmill if the results are significant. And I know burning 200 cal from exercising is not enough but I was hoping it would keep my metabolism a little high so I could burn more cal. a day. Instead of what burn without exercising

Thank you, though. I am new here so I will check out the tools.

Edited by: JENNYMI at: 10/9/2011 (11:06)


MAGGI1986
SparkPoints: (8,341)
Fitness Minutes: (10,771)
Posts: 108
10/9/11 10:53 A

lots of weight off - i do give credits to my treadmill.



BODACIUOS
SparkPoints: (19,130)
Fitness Minutes: (24,086)
Posts: 24
10/9/11 10:48 A

Any extra movement, like a treadmill, can assist in weight loss. You need to keep the intensity high enough to "feel it" but low enough to keep going. Doing some intermittent "sprints" can help to maintain a higher heart rate, and thus the body has to work a little harder.

Do not be afraid to add some muscle training with some dumbbells, or resistance moves. I know you are speaking on weight loss, and not muscle gain, but, the advantages of adding muscle weight will help you in the long run. With more muscle, you body works harder, and it able to tighten up some of the loose stuff. With added muscle, your body burns more calories even while you sleep, and thus your results are more physical, and happen more consistently.

Anyone can have quick results in a 2 week time frame (ever wonder why all the guaranteed quick fix programs are 10-14 days long?), but, over time, you lose more muscle than fat, and thus when you are done, you put on more weight than when you started.

I am currently have 24 pounds left of my long term goal of losing 156 pounds. I do cardio work for 3 days a week, and resistance training 3 days a week.



LAETU5
Posts: 1,405
10/9/11 10:35 A

For every mile you move using your legs (walking/running) you burn off approximately 100 calories.

So if you were to eat at a level that allowed for 2lbs a week weight loss then you should add back in 100 calories for every mile you plan to walk a day.

So if you plan to walk 2 miles every day then you should really be having 1400 calories to lose 2lbs a week (assuming that 1200 creates a 2lbs a week loss...if it doesn't then you may not need to add anything to it); you can use spark's fitness tracker to determine if the 100 cal/mile average is a good ballpark figure for your body size. If you put in how many calories you expect to burn a week then your calorie range in the nutrition tracker will automatically adjust if necessary.



JENNYMI
SparkPoints: (241)
Fitness Minutes: (175)
Posts: 8
10/9/11 9:36 A

Thank you for answering Nancy.
I worked with a nutritionist 1 or so years ago. She said I'm burning 1800 cal. a day without doing anything therefore the diet plan is 1200 and that was for my weight and height. Believe me I am eating plenty :) It is not even like a diet to me.

Like I said I worked with her 1-2 years ago and she used to say walking 2 or 3 times a week for 1 hour would be enough. But, I want to do this every day so I just wanted to ask someone who do use a treadmill if there is a big change at the end.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
10/9/11 9:16 A

Hi Jenny,

Activity is just as important to our healthy living journey as much as eating a healthy diet. Walking is a great way to improve your cardio-respiratory endurance, but don't forget that strength training is just as important.

As far as your calorie range, SparkPeople does not recommend any of our members drop below 1200 calories per day--the least amount one can consume to achieve the needed nutrients for normal biological functioning. I will also add that 1200 calories is generally for those who lead a sedentary lifestyle.

Because you are working with a nutritionist, I would recommend that you pose these questions to her/him and see what she/he recommends.

I wish you well!

Coach Nancy



JENNYMI
SparkPoints: (241)
Fitness Minutes: (175)
Posts: 8
10/9/11 7:37 A

I recently got myself a treadmill and I want to keep walking on it everyday. But, I really don't know much about the results it can give, obviously it is good for you but does it add to your weight loss significantly? I would love to know your results with it..

For my second question, I recently gained this weight like 22 pounds (10kg) in almost 2 months, so I am hoping I will get rid of them a little faster. I have a good diet program I'm having 1200 cal. or 1000 cal everyday and it is only healthy food like vegetables or chicken/turkey. So, since I got this program from a nutritionist before I know for a fact that I can and will lose weight with it. But it is only 2 pounds a week. I know that it is the healthiest amount you should lose in 1 week but I can lose 2 pounds every week without doing any exercises, so if I cut to the chase the main thing I wanted to ask you guys is that how much will the treadmill effect this weight loss?

Also, I walked 2.2 miles today in 32 min. The treadmill was set on 5.1 for the whole time, but I did a few sprints in between at 8.9 for 30-40 sec. like 3 or 4 times, just to spike up my heart rate a bit more. My legs were pretty much ok after it, I mean I could go on but my heart rate was a bit too high for my liking and I was feeling like I was gonna throw up, which is a really bad feeling. Anyways, I'm sorry I talked too much but, do you think if I walk/run everyday for 2 miles (only for the fırst 2 weeks when I get the hang of it I will take it up a notch like 3 or 4 miles) it will speed up my weight loss a bit. Even if it is 2 miles a day, I know I'm not burning tons of calories but still wanted to ask you if you are exercising with a treadmill and what kind of results you are seeing.

I'm so sorry, I wrote a bit too long than I was supposed to :(

But, I would be really happy if you can answer me :)



 
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