If you want to lose weight while building lean muscle mass on the treadmill, then this article is for you. Here are some of the best treadmill workouts that will help you burn calories, get stronger, and build up your muscles.
Treadmill Weight Loss Workouts to Build a Leaner, Healthy and Fit Body
So what can I do when I’m losing all my weight?
First off, if you’re trying to lose weight and build lean muscle mass at the same time, it’s not going to happen. Losing weight requires cutting down on calorie intake, while gaining muscle requires increasing protein intake. You cannot increase both at the same time without having severe deficiencies. So don’t worry about burning fat or building muscle. Just focus on one thing.
Now let me explain how to get started with a treadmill workout routine. First off, you have to understand the basics. When you run on a treadmill, you will be running in place, which means you’ll be moving up and down but your forward motion won’t be changing. This is why it burns more calories because you’re working against gravity. If you want to build muscle while burning fat, then you need to change your perspective and use different exercises.
You can make up your own exercise routines or choose from hundreds of free online programs such as “Bodybuilding.com” or “FitnessHQ.com”. The most important aspect of any program is consistency, so you can either follow your own program or subscribe to an online fitness program. Once you’ve chosen a program, you should create two separate Excel spreadsheets for each program. One spreadsheet will be dedicated to bodyweight exercise routines and another to resistance training workouts.
Here are some of the best treadmill workouts that will help you achieve your goals.
- Treadmill Aerobic Exercise Routine
Aerobic exercise burns fat and builds muscle by strengthening your heart and lungs. Start out slowly and work your way up. It’s better to start slow and build up gradually than to overdo it and end up injured. Start with 10 minutes on the treadmill, twice a day. Then move up to 20 minutes three times a day. Next week, add another 30 minutes, and so on. Eventually, you’ll be walking 3-4 hours per day and running 2-3 hours per day. Keep in mind that you’ll also be doing some cardio weight lifting, so combine them together and you’ll be getting double the results!
- Treadmill Strength Training Routine
Strength training builds muscle mass. To start out, pick a weight that you can lift 10-15 times. For example, if you weigh 150 pounds, try doing 15 reps with the weight. After you complete 5 sets of 15 reps, try to go heavier. If you can do 25 reps for the first set, then try to go for 50 for the second set, 75 for the third set, and 100 for the fourth set. Now move up to a weight that you can only lift once. Try to lift it 10-12 times. If you can do 12 reps for the first set, then try to go for 20 for the second set, 30 for the third set, and 40 for the fourth set.
It’s really easy to gain muscle mass on the treadmill. All you need to do is walk or jog on the treadmill for at least 45 minutes and do strength training exercises (bodyweight exercises) every other day. You can even do these exercises outside if you’d like. The key is to find a balance between aerobic exercise and strength training exercises. Make sure that you’re using proper form for your exercises. Also, keep in mind that as you progress through your journey, you may need to modify your strength training routine and take into account your current situation. For example, if you’re recovering from an injury or surgery, you may need to lower the weights to ensure safety.
- Treadmill Weight Loss Workout Routine
The ultimate goal of weight loss is to get rid of excess body fat and build lean muscle mass. So instead of focusing on aerobic exercise, you could opt to do some high intensity interval training. High intensity interval training works by breaking down your workout into intervals, which are short periods of intense activity followed by rest. This type of training is great for people who don’t have much time to exercise.
High Intensity Interval Training (HIIT) will help you burn fat faster. To perform HIIT, you’ll need to follow a specific workout plan. There are many websites that offer free HIIT workouts. Simply search for “HIIT” and you’ll see a wide variety of plans available. Choose whichever plan appeals to you most and stick with it. The key is consistency. Do your HIIT workouts three times a week and alternate days off. Each workout session should last no longer than 20 minutes.
- Treadmill Cardio Weight Training Routine
Cardio helps you to burn fat and build muscle at the same time. So instead of running on the treadmill, you could opt to incorporate some cardio weight training workouts. This type of workout builds muscle mass while still keeping you under your target heart rate. In other words, you’ll get a combination of cardio exercise and strength training.
When performing cardio weight training, you’ll need to use dumbbells, kettle bells, sandbags, or anything else that will allow you to lift heavy weights. Keep in mind that you’ll be alternating between cardio and strength training workouts throughout the week. You’ll need to do cardio workouts three times a week. On the other days, you’ll do your strength training workout.
- Treadmill Resistance Training Routine
Resistance training builds muscle mass. Instead of walking or jogging on the treadmill, you could opt to do resistance training. The best part about resistance training is that you can do it anywhere. You can do it in front of your computer desk, in the living room while watching TV, or even in bed before drifting off to sleep. But resist the temptation to use equipment that looks fancy, because this is counterproductive. Don’t waste money on expensive machines. Stick with simple bodyweight exercises and do them in front of a mirror.
Keep in mind that you’ll have to adjust your resistance training routine as you progress through your journey. For example, if you’re recovering from an injury or surgery, you may need to modify your routine depending on your current condition.
- Treadmill Weight Loss Workout Routine – Conclusion
The point of this article was to show you how to burn fat while building lean muscle at the same time. You can do this by following a well-planned workout routine. Remember that you have to mix up your cardio training with strength training exercises. And finally, don’t forget to stretch after your workout sessions. Stretching keeps your muscles flexible and prevents injuries.
Do you think that you’d benefit from combining aerobic exercise with strength training workouts? How long would it take you to reach your goal weight? Share your thoughts with us in the comments section below.
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