DIET PLAN TO LOSE WEIGHT FAST

Lace up your running shoes and hop on a treadmill for a climate - controlled way to get in your daily exercise cardiovascular, an important aspect in shedding pounds. To enjoy an efficient weight loss program, but do not just walk or jog for a while and expect to drop the weight. Develop a plan and stick to it, safely and consistently lose weight. Includes weight training and a smart diet program in your treadmill workout plan.
Instructions

1.Auch if you do aerobic exercise, you need to warm up before exercising your home treadmill. To keep it simple, go or run on the treadmill for five to 10 minutes at an intensity that increases the heart rate and makes you a light sweat. During exercise, maintain an upright posture with the head looking forward rather than down.
 Use the same stride as if you were walking or running outdoors. The handrails Do not hold, otherwise you will support some of your weight and do not operate at maximum intensity. Instead, you swing your arms to burn a few extra calories, even if you just walk away.

2.Es is no one-size- fits-all program to lose weight on a treadmill. As a general rule for a beginner, perform at least 30 minutes of moderate -intensity treadmill walking five times a week.
 To determine your intensity, calculate your target heart rate by subtracting your age from 220 Keep your heart rate within 50 to 70 percent of your target heart rate at a moderate intensity exercise.

 Make you reach your foot by about a quarter - mile per session and increase the speed a little every two to three weeks. Monitor your heart rate to keep you progress in the moderate intensity zone as you exercise. Train A 30-minute treadmill helps you lose weight by burning about 120 to 180 calories if you go at 3.5 miles per hour, or 240 to 355 calories if you Speed: 5 mph jogging.

 If you do that, five days a week, you will receive an additional 600 to 1,775 calories in the seven days burn - enough to lose 0.17 to 0.5 pounds, unless you increase your calorie intake.

3.Intervall training involves alternating higher and lower intensity segments within the workout. You can choose your intensity to increase faster in motion by increasing the treadmill incline, or both. This type of training burns more calories per minute than steady pace and exercise help you lose weight faster. An interval routine can be as simple as walking for 30 seconds sprint for 30 seconds and then repeat the pattern be for about 20 minutes.
 If you are new to interval training, try substituting a steady pace your weekly -Training with an interval session.


Monitor your heart rate and keep it in 70 to 85 percent of your maximum during interval training. Increase the intensity with time by. Two or three interval training per week, or faster, or more increase in the slope during intense intervals

4th Exercise is only part of a complete program for weight loss. Perform strength training at least twice a week, all your major muscle groups work. If you muscle mass through strength training, while losing fat with your overall program, you will increase your metabolism.
 As a result, you will burn more calories even when you are at rest, to further enhance your weight loss efforts. In addition, eat a healthy, nutritious diet and keep an eye on your calories to your weight - complete loss efforts.
Eat in moderation, basing your diet on foods such as vegetables, fruits, low-fat dairy products, lean meat, legumes, and whole grain products processed prevention and sugary foods. No matter how hard you work on the treadmill, you need to burn more calories that you consume in order to lose weight.