Losing belly fat can be a tough challenge, but many people swear by running on a treadmill as an effective way to slim down.
Can you really lose belly fat by running on a treadmill?
Let’s take a closer look at the science behind this popular weight-loss method to find out.
Yes. you can certainly lose belly fat by running on a treadmill.
In fact, any form of aerobic exercise – such as running, swimming, biking, or elliptical training – can help you burn calories and fat all over your body, including your belly.
The key is to find the right intensity and duration for your individual fitness level.
You can do this by running at a higher intensity, increasing your mileage, or adding inclines to your treadmill workout.
If you go too hard or too long, you may end up injuring yourself; but if you don’t push yourself enough, you won’t see results.
Experiment with different treadmill workouts until you find one that challenges you without being overly strenuous. And be sure to mix in other forms of exercise for even more fat-burning benefits!
You should also focus on eating a healthy diet and including exercises that target your abdominal muscles in your workout routine.
How To Lose Belly Fat?
You can lose fat from any of your body parts by following one golden rule – create a shortage of calories so that your body starts using fat as fuel.
On average, a man burns 2500 calories per day, and a woman can burn 2000 calories.
If you are working out, then you are burning more fat because the body demands extra fuel.
Due to under supply of calories, your body will start using fat as fuel.
So, you might feel hungry in between your meal timings, especially in the initial days of your workout.
Because you are burning calories and your body is not used to this. One pound equals 3 500 calories.
So, lower your calorie intake and maintain a healthy diet.
What if you need to lose a lot of belly fat?
Don’t worry even if you are a bit overweight. You can start the weight management plan by walking.
Running when you are obese will cause pain in your knees and other joints.
It’s undeniable because you are giving them a lot of weight to handle. So, start regular walks to burn calories and lose belly fat.
You can choose a treadmill workout program and start working on your body.
Include incline in your routine because it adds some resistance to your steps. Angle is one of the primary reasons why treadmills are also known as belly fat reducing machines.
12 Week Treadmill Workout for Belly Fat at Home
We are suggesting you a training program that can help you to burn some extra fat.
Start with some warm-up activities and cool down your muscles by strolling after finishing the workout sessions.
This routine lasts for 12 weeks, and its primary aim is to make you fit enough to walk for 30 minutes in the end.
For the first week, you need to walk for 2 minutes, raise the incline to 1 per cent and keep walking for two more minutes. Repeat both the steps twice.
So, the result will be 8 minutes per day. Try to work out 3 to 5 days per week.
Now, repeat the same routine every week, but the walking time will increase.
For instance, in the second week, walk for 3 minutes, change the incline to 2 per cent and walk for two more minutes.
Similarly, in the third week, walk for 3 minutes, change the angle to 2 per cent and walk for two more minutes.
Week 4 – Walk for 4 minutes, change the incline to 2 per cent and walk for two more minutes. Repeat both the steps twice. Total walking time per day – 12 minutes
Week 5 – Walk for 4 minutes, change the incline to 2 per cent and walk for three more minutes. Repeat both the steps twice. Total walking time per day – 14 minutes.
Week 6– Walk for 5 minutes, change the incline to 2 per cent and walk for three more minutes. Repeat both the steps twice. Total walking time per day – 16 minutes.
Week 7– Change the incline to 3 per cent and keep repeating the same routine. Total walking time per day – 16 minutes.
Week 8 – Walk for 5 minutes, change the incline to 3 per cent and walk for four more minutes. Repeat both the steps twice. Total walking time per day – 18 minutes.
Week 9 – Walk for 6 minutes, change the incline to 3 per cent and walk for four more minutes. Repeat both the steps twice. Total walking time per day – 20 minutes
Week 10 – Walk for 6 minutes, change the incline to 3 percent and walk for five more minutes. Repeat both the steps twice. Total walking time per day – 22 minutes.
Week 11 – Walk for 8 minutes, change the incline to 3 per cent and walk for five more minutes. Repeat both the steps twice. Total walking time per day – 26 minutes.
Week 12 – Walk for 10 minutes, change the incline to 3 per cent and walk for five more minutes. Repeat both the steps twice. Total walking time per day – 30 minutes.
Start running on the treadmill for maximum weight loss
Don’t leave working once you have lost some of your belly fat.
Instead, try to spend some time on the treadmill and start running to burn more calories.
However, it will help if you attempt to run only when you have lost the extra weight and your joints can handle your body.
Tips to Lose Belly Fat By Running on a Treadmill
- Calorie intake: They say abs are made in the kitchen. And they are right because eating fruits, vegetables, grains, and other protein-rich food items helps you remove a few inches from your waistline. Avoid processed food items.
Calorie works as a fuel for your body. So, reduce its intake so that your internal engine can utilize your body fat as fuel instead.
- Start slow: If you are a beginner, then running for long distances initially can bring more bad than good. Your body becomes prone to injuries, and you will also demoralize yourself. Because running hard, in the beginning, might cause immense pain in the lower body.
Start slow, especially if you are a newcomer.
You can also include interval training in your workouts. For instance, you can jog at a comfortable speed for 5 to 10 minutes, then walk for 2 to 5 minutes.
Once you spent some time on the treadmill, attempt running.
- Use the incline: Intense exercises tends to burn more calories. You can make your running sessions intense by raising the treadmill’s incline. Start by walking on a flat treadmill for 5 to 10 minutes. Then, change the angle to 1 per cent initially for the first week.
- Add variations to your workout: Once you are confident about walking and jogging, you can attempt running. However, do not follow the same schedule every day. Exercising in a similar pattern makes your body habitual of those physical activities. Hence, you will work out for the same duration, but the results will not be optimum.
- Vary your workout routines. Walk, jog, run, adjust the incline, and change your speed between the treadmill workout sessions. Each activity uses different muscles of your body, which burns more calories.
- Be consistent: Running on a treadmill will not offer instant results when we talk about belly fat. So, you have to be regular with your workout routines and diet.
Will walking on a treadmill burn belly fat?
Yes, regular walking burns belly fat. However, it’s only possible if you are stable.
How to use treadmill to lose belly fat?
You can lose belly fat by walking, jogging and running on a treadmill.
Determine your fitness goals and achieve them by being consistent.
You have to be regular with your exercising schedules.
Run over a treadmill for 3 to 5 days every week.
Once you spend some time on this running machine, try to maintain a steady pace for at least 25 minutes.
How to lose weight on a treadmill in a month?
Maintain a healthy diet and be regular on your treadmill.
Include weight training in your workout schedule. Use barbells and dumbbells o target different parts of your body.
After four weeks, you will notice considerable changes if you are determined and consistent.
How long should you run on a treadmill to lose belly fat?
Try to run for at least thirty minutes every day to enjoy considerable changes.
However, we suggest that you start slow. It will be best if you walk in the initial days, then jog at a slow pace and afterwards attempt to run on a treadmill. Understand when to stop working out.
We do not recommend more than 45 minutes of treadmill running every day.
Losing belly fat might seem challenging initially, but you can achieve it by following regular workout plans.
In addition, watch your calorie intake to enjoy the maximum benefits of your exercises.
If you are overweight, then the treadmill is one of the most helpful machines. You can lose the extra weight quickly via walking, jogging and running. As long as you are working out every day, you will continue to enjoy multiple health and personality benefits.