Treadmill Workout

Go W.!!! This may sound strange to you, but I'm ALWAYS impressed when I see a big person working out. It's hard work! It takes courage and determination to embark on this journey you've chosen, and I want you to know that a lot of people will admire you. I'm cheering for you!!

Anyway, here are some tips that I've learned over the years. First thing in the morning, as soon as you get out of bed, drink a BIG glass of water. Drink that water because you've just gone 6 to 8 hours with no liquid. Have coffee if you like, but make sure you have water AND breakfast. Make sure your breakfast has some protein. If you don't have a lot of time in the morning, boil some eggs the night before and have a boiled egg (objective = protein) with some Double Fiber whole grain toast and a Pink Lady apple.

Drink lots of cold water during the day. Eventually, your body will get used to it and you won't have to make so many potty visits. Also, apples are terrific - High fiber, good carbs. If you get the munchies, grab an apple. I'm not a natural apple lover, but I really like the Pink Lady. That fiber and water will help move the fat you're burning on that treadmill.

Now, keep in mind that you're going to get hungry before lunch time (probably around 10am.), and before supper (probably around 3pm.). That's okay, just snack smart. I guarantee that you can munch on just 6 or 8 almonds (protein), and it will tide you over for a while. Hungry again? Eat a banana. The point is - if you're hungry, eat. Just don't eat a meatball sub with extra cheese or a bag of potato chips. You'll be eating often, only be mindful of WHAT you are eating. This will keep your blood sugar consistent and you’ll find that you have more energy throughout the day. I've heard that keeping a food journal is also very helpful.

Once you start logging some miles on the treadmill, you're going to start feeling like a hamster on a wheel. That's a good thing for you - consider it a milestone. But, you want to keep the treadmill workout fresh for as long as possible. As we're coming into Fall, I suggest getting outside to power walk (and I mean walk like you mean business!). Also, get yourself an I-pod and listen to your favorite music. Exercising is the only time I get to listen to MY music, so it's a treat for me. Get yourself some exercise clothes; new clothes would make a goat auction fun. And, finally, an exercise video can come in handy. Cindy Crawford has made several that have slick music and good workouts - she has a postnatal video too that's about 10 years old, but you can still find the DVD on Amazon and it's worth it. She sweats and grunts like the rest of us.

I will conclude now by reminding you of what is so obvious that it's often forgotten - that exercise is uncomfortable for ever body - even the athlete who makes it look so easy. When Lance Armstrong's face is red, he's dripping in sweat and his eyes are bloodshot, it's not because he feels good. He feels pooped just like you do; but, he's determined to reach his goal and you can reach your goal too! Go W.!!!!!

1 mom found this helpful

check out www.sparkpeople.com
it is a FREE website that has nutrition and fitness tracking, printable and video works. I used it after I had my 2nd son and now again after I had my 3rd (who is 3 months old). It is awesome, and I even know alot of personal trainers who use it AND recommend it to their clients. There are great tredmill work outs too. I am doing a "Spark your way to a 5k" right now, but there are ones that work on endurance, speed, intervals, even 10ks!!! My username is aer1977 if you want to contact me on it with any questions. It still blows my mind that something so cool is free.

HOne of my favorite things to do is walking on a very high incline at a low speed. I am in good shape and can get in my target heart rate. I set the incline around 11.0 to 12.0 and speed 3.1 to 3.4. The key, do not hold on to your bars. Adjust your speed and incline based on your fitness level. I may go 30 to 45 min.depending on how much cardio I want to do.

I can't do a treadmill (and don't want too, lol) but I bought a Gazelle and love it. It doesn't seem to be as much of an effort as the treadmill, but believe me you get the total body workout. It also puts less strain on my knees and back which is what I need. You don't get that pounding like you do on a treadmille. You can walk by it, jump on for 15-20 min and have a workout. It's great.

Just get on the thing!! Tell yourself you are going to do 10 minutes doing a 15 minute mile. Anyone can do something for 10 minutes, right? Think small, attainable goals! Do that 10 minutes a few times a day. Invest a few more dollars in a pedometer. Wear it all day. A great goal is 10,000 steps a day, some of it on the treadmill, a lot just moving around. Get a little notebook and record your steps/miles walked each day and your weight whatever days you weigh yourself....Once you've started to put in some time on the treadmill, get some dumbells to use while walking for your arm works. I saw a pkg at Academy recently that had 3 different weights of dumbells for a little over $20. Do various curls, lifts etc with the weights to double your efforts. Start small but START!!! It would be a pity to waste the $$ you've already invested on the treadmill! Think of a reward for yourself for every 10 lbs you lose. GOOD LUCK!!!

Hi there!
Working out can be tough and it's always hard for me to find the motivation. Something that has worked and helped me lose a few pounds is not eating before I go to sleep. Try eating your last meal or snack at least 3 hours before you go to sleep.

W.,

They key is to just do it. It doesn't matter how fast you go in the beginning just get on and go. YOu can increase your length of exercise and your speed as you go along. I would encourage you to add some weight training a couple of days a week to really see a difference. When you build muscle you up your metabolism. Here are a couple of treadmill workouts that I got out of Fitness magazine awhile back.

Treadmill Intervals - 35 mins
Minutes Speed (MPH)/INTENSITY RPE (Rate of perceived exertion)
0:00-1:00 Warm Up (3.5) 4
1:00-5:00 Jog (3.5 - 5.0) 5
5:00-6:00 Speed up (6.0; raise incline to 0.5%) 6 to 7
6:00-9:00 Recover (5.5; lower incline to 0%) 5 to 6
9:00-10:00 Speed up (6.0-7.0; raise incline to 0.5%) 7
10:00-13:00 Recover (5.5; lower incline to 0%) 5 to 6
13:00-14:00 Speed up (6.0-7.0; raise incline to 0.5%) 7
14:00-17:00 Recover (5.0-5.5; lower incline to 0%) 5 to 6
17:00-20:00 Speed up (6.5-7.5: raise incline to 0.5%) 7 to 8
20:00-23:00 Recover (5.0-5.5; lower incline to 0%) 5 to 6
23:00-24:00 Speed up (6.5-7.5: raise incline to 0.5%) 7 to 8
24:00-27:00 Recover (5.0-5.5; lower incline to 0%) 5 to 6
27:00-28:00 Speed up (6.0-7.0: raise incline to 0.5%) 7 to 8
28:00-31:00 Recover (5.0-5.5; lower incline to 0%) 5 to 6
31:00-35:00 Cool down (3.5-4.5) 3 to 4

Walk Uphill
Incline Speed Time
Warm-up 0% 3.5 - 4.0 4
Hill 1 2% 4.0 -4.5 2
Recovery 0% 3.5 - 4.0 1
Hill 2 4% 4.0 -4.5 2
Recovery 0% 3.5 - 4.0 1
Hill 3 6% 4.0 -4.5 2
Recovery 0% 3.5 - 4.0 1
Hill 4 2% 4.0 -4.5 2
Repeat routine from Hill 1
Cooldown 0% 3.5 - 4.0 4

Run Uphill
Incline Speed Time
Warm-up 0% 6.2 5
Hill 1 2% 6.0 1
Recovery 0% 6.0 1
Hill 2 4% 5.6 2
Recovery 0% 6.0 1
Hill 3 6% 5.6 3
Recovery 0% 6.0 2
Repeat routine from Hill 1
Cooldown 0% 6.2 5
Cheers,

M.

I subscribe to Shape Magazine and every month they put together new treadmill workouts to make it interesting. I love all the health and weight loss tips. You may feel motivated getting a magazine to read.

Another thing...you may try running or walking outdoors. I've actually heard that it's much more motivating and uplifting to run or walk in nature rather than a stale environment staring at a TV. I know you have a little one...can he ride in a stroller while you take walks around your neighborhood? Try doing two 15-minute walks each day. One in the morning, one in the evening (that way it's not too hot).

Good luck!!

Hi W.,

I ditto the watching a TV Show while working out. Other suggestions: if you like to read, save your "reading time" for when you're on the treadmill. At first, it's a little hard to ready while you're walking, but then you get the hang of it. Also, I like to listen to a audiobook (the library has tons of them). I only listen to that book when I exercise. That way, I'll be motivated to excercise, just so I can hear what's going to happen next!

You may have heard of Dr. Kenneth Cooper, of the Cooper Aerobics Clinic here in Dallas. He once said that "everyone should walk their dog every day, even if they don't have a dog!" Someone posted to try walking outside. Awesome idea! I have several friends I walk with. I just try to call one of them everyday to walk with me. That way I get in some girlfriend time too!

Best wishes!
W. in Carrollton

It is very hard to get motivated at first. Once you start seeing and feeling results, it'll get easier. One thing I find that makes it less boring is to watch a good TV show while you're on it. I like to record Jeopardy during the day. It keeps my mind focused on the questions, and when you can fast forward the commercials, it takes 20 minutes to watch which is the perfect length! As for your younger one. . . I'd either exercise in the morning before she gets up or in the evening after she's in bed. If that doesn't work, get her involved in some way. My son is 4 and he likes to play with my giant exercise ball and my 1 lb. weights to do his "exercising." Sometimes I switch it up with a Taebo video or aerobics one that he likes to do with me. Or if the weather is nice, I can go for an actual walk with him and he will ride his bike. When he was younger, I'd walk and put him in the stroller. We both liked that.

I really like Couch to 5K. It is a run / walk program. I download the podcasts free on itunes, but if you do a search online you can find the plan. It is a nine week program that very gradually gets you running.

I also really like sparkpeople.com (free website) where you can track what you have eaten. It also has great articles and strength training workouts. It helps you develop a plan and set goals.

Hello W.,

I totally agree with some of the others that Sparkpeople is very helpful when trying to lose weight. The calorie tracker is my favorite feature since I really stick to my plan if I track regularly.

A food/workout plan that helped me lose 23 pounds is the South Beach Diet Supercharged. Yes, the food was a big part of it (not a lot easier than I ever thought) but I also really like the workout described in the book because it is hard for me to stay motivated and that workout only takes 20 minutes a day! I did treadmill one day and weights the next (5 days a week) and started seeing toning results within a couple of weeks. Please feel free to write me with any questions if you like and good luck to you!

The treadmill will work great for your cardio but you probably should look into a personal trainer. Most all gyms have a childcare room you could leave your son in for an hour workout several times a week. My boyfriend is a personal trainer and trains some people in their home, but you are too far away for him. I imagine if you look you can find one that will come to your home several times a week if you really don't want to go to the gym. And they will write routines for you to do and work with you on proper nutrition and a meal plan.

Good Luck.

Do you have FIOS? Under On Demand, Free, My Life, there is exercise TV and they have SEVERAL different exercise videos. One is lets get walking or something like that that may work for the treadmill. Other than that, I would suggest just checking the other workouts on exercise TV - they have pilates, yoga, circuit, specific body parts (abs, buns, thighs, etc.) I just started trying to do 1 workout every morning and find that if I'm sore, I'll pick yoga that day, but on Monday's I usually do a harder cardio workout. Good luck! I think the key is to do something. Start with increasing your water intake, doing 10 min on the treadmill, etc. Then you can work on cutting the soda out, then maybe limit the sweets to once a day, and then once a week...but do it slowly so you don't feel overwhelmed.

I also used to watch a good TV program while on the treadmill, that seemed to make the time go faster...maybe you can tape something that you watch while walking. Oh, my final piece of advice, as much as it stinks, I HAVE to work out oin the morning. If I try to do it later in the day, I'm just too tired.

My hubby & parents have had great success on nutri-system too.

Try watching a favorite TV show while you are walking on the treadmill...I find that it takes my mind off of the fact that I'm exercising and I tend to go longer (especially if it's an hour long show) because I want to watch the whole thing! :) Since the treadmill is at your house, you can do it when your son is asleep (either in the morning or at night)
Good luck...it's hard to get going on an exercise program, but once you do you will feel so much better!

Hi W.,

I do not have a good plan for a treadmill excpet to use it when you have time. But something thast I would suggest is a program that will allow you to lose weight and maintain 100% of muscle mass. One type of exercise you can do is walk with your son and husband while on this program.

It does have a wonderful Meal replacement shake, snack bars and energizing tea. The energizing tea is my favorite. This program is about losing inches because as we lose weight or fat we lose inches.

Take a moment to check it out; I went from a 16 to a 12 in a short time frame. I am still on this program and my 13 year old is starting it tomorrow to get his body in shape; he wants to play football and he knows the importance of geting in shape and keeping in shape.

Check out the website below and it will give you the science behind the products, testimonials and it has a place for a free analysis that you can take online.

I hope this is helpful and enjoy the journey!

www.cinchplan.com/choice-wellness

A little about me:

I am a mother of two children; work part time helping others achieve financial prosperity and I so enjoy my life.

I walk on the treadmill and I listen to my favorite music on my Ipod. If you don't have an ipod just listen to your favorite radio station. I also do Jillian Michaels 30 day shred videio every other day. It is a 30 minute workout that really works!

Good Luck!!

motivation and accountability is the key! i am a 28 year old mother of a two year old girl and i would like to lose 15 lbs so i know exactly what you are going through. i wouldn't recommend doing it at home because of the inevitable distractions. find a friend and go to the gym or put on an ipod and go. i went this morning- i go to 24 hour fitness the keller super sport location-and i feel so much better about myself. i get up extra early on sat's and sun's so that i can go work out. the sad part lol-i also work for 24 hour fitness and i'm still not happy with my body but that was lack of effort on my part so i take full responsibility. so decide that yesterday was the day and go for it! GOOD LUCK!

Hi W.

Just wondering...where do you live??? I am in the same place right now. I know that I would be motivated if I knew someone was waiting for me at the gym or to go on a walk...

R.

Haven't read all the replies, so don't know if this has been mentioned. Do not let baby near the back of treadmill. TV news showed how babies were getting fingers caught and injured badly where belt goes down and back under! Same with paper shredders - - keep baby fingers and cocker spaniel ears well away!!

I have lost 17 pounds since April 1st. My diet is low fat, low calorie. I am unable to do much exercise due to back problems a disability in my left leg. I do have a recumbent bike I try to ride 2-5 times a week to help burn calories and tone up my muscles and get my heart rate up. I am taking it slow and my goal is to lose my weight in 6 months. It isn't easy because to lose 2 pounds a week without exercise I can only eat about 900 calories a day but, you can adjust it according to how many pounds you want to lose per week. Also, when you eat, reduce your portions. It is amazing how my stomach as shrunk and I don't need to eat as much to feel satisfied. I do cheap. But, I bank my calories and if I have not eaten all my calories by the end of the week, I can cheat a little. Good luck. It makes you feel good when you lose. I had a acquaintance tell last night how great I look and she could really tell that I had lost weight. That really motivates you. I started out using a program called "Lose It." It is on my iPhone. It may be available online. It makes you responsible for what you eat because you are keeping a daily journal. After awhile, you need to do it because you know what you can eat to lose weight.

I would look into a low carb diet. Not all carbs, just the processed ones that you don't need (sugar,flour and potatoes and corn). When you do eat bread make it whole wheat grain and eat brown rice, and whole grain pasta, all in small amounts of course. Eat ALL the other veggies you desire and good meats. Walk brisk in the treadmill at least 30 mins per day, 5 days a week and I promise you'll not only look better, you'll feel great too! My motivation was for health (my lipid panel was a disaster) and I wanted to be around for my boys. The weight loss was just a great benefit for me!
The best attitude to have is stop defeating yourself before you have even started. Hate to sound like a Nike commercial but just do it! If you mess up, just do it again, and again and again and in time you'll see/feel results and that will be your motivation. Make it a life change not just something you want to do to "feel" better about yourself today. The way we feel changes in a heart beat (we are such fickle critters :) throughout the day so that's not a good thing to lean on for motivation or much of anything really.
Take care of yourself and take control of yourself and when you fall down, learn to forgive yourself as well. Do it like you brush your teeth. It's just something you do in your life. Sorry to be so long winded here!
I wish you the best,
C.

Here are some helpful hints that work for some, but first, make sure that your health is okay and that you don't have say a thyroid problem that makes you tired and run down.

- Start slow (10 minutes, easy workout) and build up from there by the week. Do it three times a week, and as you built toward 40 minutes, vary it up in speed so you do 2-3 minutes as fast as you can and then back to normal. It helps your heart the best while you're burning calories. (It doesn't hurt to use one of those times mall walking. You just have to resist not stopping to check out something you see in their window display.)

- do it in front of a TV show that you like so the time will go by faster.

- eat something with protein afterwards to replenish. Protein bar? Drink water before, during (if you wish) and after.

- Do it at regular times each day. The earlier the better to help you burn calories all day. It raises your metabolism. Only check the weight scale once a week. Checking it daily might be discouraging.

- On the two days in between, build muscle. It burns more calories faster and is good for you. Use weights, bands, balls (for crunches). To help motivate you, consider a video.

- Reward yourself little things each day for doing these things. Not with ice cream. :-)

I use a portable DVD player in the "book rack" of my treadmill. I got into a TV series on DVD and I can't wait to get on the treadmill each day to find out what happens in the next episode. You could do the same thing if you have DVR or TIVO. Best of luck to you!

Been there sweetie. Just do it. First day, five minutes. Next day, six. Work up to fifteen and hold there for a week. Then work up to twenty, and hold there for a week. Then twenty five and then thirty. Don't overdo at first or you'll be sore and quit. After about six weeks you'll start to notice your clothes fit better and you have more energy after your work out and that will provide the motivation you need. Listen to music that you like that makes you want to move. Finding a time during the day when you can do it regularly will probably be the hardest part for you. It's like saving money...pay yourself first. If you take care of your health, you'll have more energy for your family. Good luck!

I can totally identify with the challenges to get motivated for a weight loss program. What really helped me on that front specifically is to read "Awaken the Giant Within" by Anthony Robbins. It will help you overcome the motivation challenges you have using very simple techniques. Good luck.

W.,

It is really hard to get started...I know, but when you get started and see the pounds start coming off, you will just want to keep going and you will feel AMAZING. I know, I just finished loosing about 20 lbs walking on the treadmill and changing my diet. I had to go on a strict no dairy, no soy diet because my baby is allergic to them and I am breastfeeding. So, that cut out a lot of my calories!!! I feel so good that when I am done breastfeeding, I may just stay on the diet!!! Just start walking and don't stop, because once you stop it is really had to get started again.

A good thing to do is to get you a piece of paper and write down how far you go and your time every time you walk. I started on a 3.0 for 1 hour...and got up to running for about 45 mins straight and walking the other 15 min. The other thing to remember is don't do the same workout every day.

Let me know if I can help you with any questions. Best of luck!
Oh, and one more thing...get a picture of yourself from a weight that you want to be at and tape it to the treadmill and that will help to see your goal and keep going.

I've not read the responses, so sorry if I'm repeating someone else's suggestion - do you have an iPhone? If so, there is a free app called LOSE IT! that my girlfriend had me download - it's an easy way to track your calories. You just plug in what you ate and it does the work for you. You tell it how much you weigh and how much you want to lose, and it tells you how long and how many calories per day to intake. You can add your exercise as well. I found that no matter how much I worked out, it was the food log that made the most difference. Bottom line to losing weight is calories in/calories out! :) Good luck!

HI W.,

Well, I was working out and on Treadmill, but I had to stop after 2 kneee surgeries and 2 stress fractures, as i use to run. So needless to say I put on about 30# and I just walk. But, My friend told me about what she was doing, and then come to find out several friends were with results, so I checked it out. She lost 22# and went from size 12 to size 8 in 45 days. I have just been on since July 6th and have lost 6# and 2 inches in my waist. She told me you have to eat and you have to drink LOTS OF WATER!!!!!! The program is core 4. you can order or just check it out at www.caloriesprinkle.com I can let you talk to some of them and ask about their success. Natural and one of the product cheat you sprinkle on your food and it removes 25% of calories and you eat your own food!! I love it, if i am out I sprinkle it on, and always drink water!! Hope this helps.
T.

Hello W.,

I read months ago about a treadmill work out. It is great.

Incline on 15 at 2.7 for 2 mins. (I had to start out at 2.3)
Incline on 0 at 3.7 for 2 mins. (Jogging)
Incline on 0 at 2.7 for 1 min.

Repeat 3 times for a total of 4.
Increase speed each week as needed.

It is a great work out for me. I burn at least 200 calories each time. You will lose every day with proper eating and it does not take long. It motivated me to keep going when the next day, my weight went down. Good luck.