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how can I maximize fat loss when running on the treadmil?

Is there any certain things I should eat before I do my cardiovascular exercises? Should I run at a higher speed or lower? Anything special I can do to increase fat burning?

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8 Responses to “how can I maximize fat loss when running on the treadmil?”

  1. QueenMary said :

    eat small fruit before hand to fuel start-up exercise.
    I do eliptical trainer for 20
    then 40 minutes on treadmill.
    I do a walk/jog on treadmill keeping heartrate around 140.
    Just be consistent with doing exercise – the weight loss will come eventually.

  2. ♥ really wanna know ♥ said :

    for one dont hold onto the bars..

    do a 5 min warm up ( easy walking on the treadmill)
    then do about 30 mins running, then a 5 -10 min cool down

    stay hydrated, eat healthy, cut back on salt and fats, oils and fast food do this atleast 3 -5x week

    also try (its free) you can track calories and workouts and can help you with routines and such

  3. exotica2006 said :

    Low to moderate intensity and a higher duration (45min.) higher frequency 4-5 time a week alternate between running and walking when you are on the treadmill. If you want to maximize your weight loss do some free weights before your cardio training.

  4. eric l said :

    Just as a marathon runner paces them selves, so should you. If you moderate yourself, and build up moderately, then in a years time you will do better than going all out.

  5. sneakytrickster said :

    high intensity interval training will maximize fat loss

  6. Ben J said :
  7. Tara Fabulous said :

    Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don’t over 60 minutes at a time.

    Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

    The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

    Don’t look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

    Read fitness magazines, like Shape and Fitness for motivation and tips.

    Good luck and stick at it.

  8. enufwork said :

    There is no site specific way of losing fat… the old myth about working your abs to burn belly fat isn’t true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

    The most effective way to lose fat is aerobic exercise in the “moderate” fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

    Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs… almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

    For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

    Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet… that isn’t overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

    There is a subset of questions that goes further and asks about “How to get a six-pack?” The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat… abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the “core is active” which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

    If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

    Hope this is helpful to someone.



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