Best Treadmill Settings Fat Loss | Worst Cardio Mistakes To Avoid
Summary
TLDRIn this video, the speaker shares his personal approach to treadmill settings for fat loss, focusing on the importance of gradually increasing intensity through incline and speed. He emphasizes that cardio alone isn't the solution; a balanced diet and caloric deficit are essential. Mistakes like overcompensating with food after cardio or improperly using the treadmill are addressed. The speaker advocates for steady-state cardio, particularly walking with incline, over high-intensity interval training (HIIT), as it provides more sustainable fat loss and better hunger management. Ultimately, consistency and finding what works best for you are key.
Takeaways
- 😀 Cardio, specifically treadmill settings, is a tool to help create a caloric deficit, but it alone is not enough for fat loss. A balanced diet is equally important.
- 😀 Walking on an incline (2-5) increases the calories burned per hour by 40-50 calories, making it an effective way to boost fat loss.
- 😀 The treadmill offers flexibility and control over your workout environment, which is especially valuable when external conditions (like weather) are unfavorable.
- 😀 Gradually increasing treadmill intensity, such as increasing speed or incline, helps break plateaus and keeps up with the demands of fat loss.
- 😀 Maintaining a caloric deficit through a combination of diet and cardio is crucial for fat loss. Simply adding cardio to a maintenance diet may create the deficit needed to lose fat.
- 😀 It's essential to avoid overcompensating with food after cardio, as people often eat more than they burned, which hinders fat loss progress.
- 😀 One of the biggest mistakes in cardio is leaning on the treadmill or stair master, which reduces the effectiveness of the workout and calorie burn.
- 😀 Walking with proper form, as if walking uphill, increases the intensity of the workout and maximizes calorie expenditure.
- 😀 High-Intensity Interval Training (HIIT) may burn more calories during the session, but steady-state cardio like walking burns more calories throughout the entire day.
- 😀 Walking on an incline, even if it is less intense than HIIT, helps with hunger control and can improve overall appetite regulation while supporting fat loss.
Q & A
What is the main focus of the video?
-The main focus of the video is on treadmill settings for fat loss, particularly how adjusting incline and speed can help improve fat loss, along with the importance of a combination of cardio and diet for effective results.
How did the presenter lose body fat according to the video?
-The presenter lost body fat by primarily focusing on walking as cardio, without significant changes to their muscle mass or weight training routine, alongside controlling their diet.
Why is cardio not the sole factor in fat loss?
-Cardio is not the sole factor in fat loss because fat loss requires creating a caloric deficit, which involves both diet and exercise. Simply doing cardio without dietary adjustments will not guarantee fat loss.
What treadmill setting does the presenter prefer for fat loss?
-The presenter prefers setting the treadmill incline at levels like 2, 3, 4, or 5 to increase calorie burn. This setting helps burn more calories in the same amount of time, which is key for progressing in fat loss.
Why does the presenter prefer treadmill cardio over walking outside?
-The presenter prefers treadmill cardio because it offers controlled conditions, including consistent temperature, incline settings, and calorie burn monitoring. Unlike outdoor walking, it’s always accessible, regardless of weather or time.
What adjustments are made when a client hits a plateau in their cardio routine?
-When a client hits a plateau, the presenter adjusts their treadmill settings by increasing the incline and speed. This adjustment helps the client burn more calories in the same amount of time, ensuring continued progress.
How does the presenter track progress with cardio?
-The presenter tracks progress by gradually increasing treadmill intensity—such as incline and speed—when hitting plateaus. Additionally, they monitor their body fat and make adjustments to both their diet and cardio routine to continue making progress.
What is the maximum treadmill setting the presenter uses for fat loss?
-The presenter reaches a maximum treadmill setting with an incline of 5 or 6 and speeds between 3 to 3.5 when they are at their highest fitness level, aiming to burn around 500-600 calories per session.
What is the biggest mistake people make when doing cardio?
-One of the biggest mistakes people make is leaning on the treadmill or resting their body weight on the machine while moving their feet. This reduces the calorie burn significantly as it eliminates the engagement of the body’s weight in the exercise.
Why is steady-state cardio like walking more effective than high-intensity interval training (HIIT) for fat loss?
-Steady-state cardio like walking is more effective for fat loss because it leads to greater overall calorie burn throughout the entire 24-hour period. HIIT may burn more calories during the session, but walking allows for continued calorie expenditure after the workout without excessive fatigue or increased hunger.
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