How I Learned My Weight-Loss Journey Wasn't Over Even After Losing 170 Pounds
Tina Minasyan shares how losing weight was just the beginning of her journey. Editor’s note: The opinions in this article are the author’s, as published by our content partner, and do not necessarily represent the views of Microsoft News or Microsoft. Always check with your doctor before making any changes to your health routine.The first time I became aware of my weight, I was in fourth grade. At the time, it was common for schools to weigh students and I remember feeling completely shocked when I learned I weighed 130 pounds.
How Long Should a Beginner Walk on the Treadmill For Weight Loss ? If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it' s convenient, you can even split Between logging steps and eating healthy, nutritious foods, you 'll be on your way to your weight - loss goals.
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© Getty / Thitipong Srisathan / EyeEm Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill If you're walking your way to weight loss on a treadmill, congratulations - you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL. "It's fairly low-impact," she explained. "It's in a controlled environment. . . . It's a good way for beginners to just get started moving."
You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.
Here's How Far You Need to Walk Every Day to Lose Weight
Losing weight while maintaining a moderate pace is possible. Here's how far you need to walk every day to shed those pounds.The answer to this question largely depends on factors like your age and your fitness level. Generally speaking, people who are at the beginning of their fitness journey can start by walking less. If you fall into this category and you're looking to shed some pounds, then you should aim to walk around 5 miles a day. In one 2016 study published in the Brazilian Journal of Physical Therapy, Thai researchers found that overweight individuals who walked around 10,000 steps (about 5 miles) per day were able to lose approximately 3.4 pounds in 12 weeks.
Read more : How Much Weight Can You Lose on a Treadmill After 6 Weeks? Here ' s what you need to keep in mind when it comes to treadmill weight loss . So if you 're actually running (as opposed to walking ), then 40 minutes or so on the treadmill a day can achieve half the calorie deficit you need
Walking may not seem like the best way to lose weight , but it can be surprisingly helpful in helping you reach your goals. To get you off on the right foot, here ' s a complete primer on how to use walking for weight loss , if you and your doctor have decided How fast (and how often) should you walk ?
How Long Should a Beginner Walk on the Treadmill For Weight Loss?
For a beginner, 15 to 30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, the fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center in DeKalb, IL. But you can also cut back more than that, Audra said. It all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.
The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.
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The gym isn't the only place where you'll need to watch your heart rate.Overtraining syndrome, a condition characterized by too much strenuous exercise with too little rest, can really mess with your body. According to a review published in the journal Sports Health, overtraining can cause symptoms ranging from mood swings to muscle loss, and may even result in chronic inflammation or a poor immune system.
Here is when running on treadmills can be really helpful, and extremely efficient. If you are a beginner, you must focus first on building endurance and aerobic fitness. After 3–4 weeks of training, you should be ready to raise the intensity level and do treadmill weight loss workouts efficiently.
In this video Jeff from Sorta Healthy takes you through an interval workout on the treadmill that is highly effective for weight loss . One round of this workout is still challenging and effective though. If that' s all you can do for right now, work your way up to completing two rounds of this routine over time.
How Fast Should a Beginner Walk on the Treadmill For Weight Loss?
For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.
There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.
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Don't roll your eyes at all the newbies in the gym; you were once there yourself.Do you remember what it was like to be a newcomer yourself? To feel that very specific brand of optimism and anxiety you can only find at the gym?
Get the most out of your treadmill workouts by avoiding common walking mistakes. Eliminate these errors to get the full fitness and health benefits. Your time on the treadmill should be spent building good posture habits, not contributing to the damage you already do to yourself the rest of the day.
Walking continuously for 30 minutes or more is best fat burning. How Much You Should Walk Every Day to Lose Weight - Продолжительность: 6:01 BRIGHT SIDE 3 643 632 просмотра. How to Start Your Weight Loss Journey ?| The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)
Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigorated, and give you energy, which is what exercise should do if you're doing it at the right level for the right amount of time," she told POPSUGAR. Kick your weight-loss journey off with steady-state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's a walking-running treadmill interval workout you can work your way up to.)
And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.
Here's How Far You Need to Walk Every Day to Lose Weight
Losing weight while maintaining a moderate pace is possible. Here's how far you need to walk every day to shed those pounds.The answer to this question largely depends on factors like your age and your fitness level. Generally speaking, people who are at the beginning of their fitness journey can start by walking less. If you fall into this category and you're looking to shed some pounds, then you should aim to walk around 5 miles a day. In one 2016 study published in the Brazilian Journal of Physical Therapy, Thai researchers found that overweight individuals who walked around 10,000 steps (about 5 miles) per day were able to lose approximately 3.4 pounds in 12 weeks.
Between logging steps and eating healthy, nutritious foods, you'll be on your way to your weight-loss goals. Fire up the treadmill and lace up your shoes - it's time to hit the ground walking!
Gallery: The biggest fitness myths trainers wish you would stop believing
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If you're the kind of person who would rather hit up a workout class than binge a show on Netflix or who constantly reads up on the latest fitness trends, then you probably know a lot about working out and how it affects your body. But do you?
Despite what you may have heard from your gym buddy or read on your favorite wellness blog, there are so many fitness myths that make trainers roll their eyes and sometimes scratch their heads.
Before you spend hours in the gym doing cardio or 50 reps with the two-pound dumbbells, click through the slideshow above. We tapped certified personal trainers and fitness experts who dispel some of the most common fitness myths out there.
Cardio Is the Only Way to Burn Fat
It's true that doing cardio, such as walking, running, Spinning, or jumping rope (basically anything that gets your heart rate up for an extended period of time) burns calories. It's also true that you should incorporate cardio into your weight-loss plan if you're trying to burn fat. But it's just one piece of the puzzle.
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Not only will you trim your muffin top and banish belly fat, you'll also set a healthy foundation for the rest of the day.
"Cardio is not the only way to burn fat," NASM-certified trainer Ashley Stewart told POPSUGAR. "This can also be accomplished through strength training." She explained that since muscle tissue burns more calories in your body than fat at rest (your body requires more energy to support muscle tissue), you will continue to burn calories if you build muscle mass.
"This energy can be taken from fat reserves," she explained. "As people mix strength training into their workout routine, their body will lean out due to the increased demand from the muscle they are building."
Crunches Will Give You Abs
If you're doing endless crunches in the quest for a six-pack, it's time you change your strategy. Not only will this not give you the results you are looking for, it limits how many core muscles you're working.
"Obtaining a chiseled midsection takes more than crunches," ACSM-certified personal trainer Chavanne Scott-Hellner, owner and operator of Fitness Together, told POPSUGAR. "To achieve a flat and chiseled midsection, you must change the actual body composition by reducing fat and building up the core muscle. To make that change, it involves a strategic mix of cardiovascular workouts, core training, resistance training, and healthy diet."
So it's true what they say: abs are made in the kitchen, not the gym. For other core-strengthening exercises beyond the standard crunch, check out these ab exercises. If you're looking for a plan to follow, this four-week ab plan checks all the boxes.
The Elliptical vs. the Treadmill: Which Is Better for You?
Fitness Expert Zehra Allibhai shares the effective - and fun - boot camp that you can do from absolutely anywhere.
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Exercise Is Great For Weight Loss
Exercise is a key part of any weight-loss program. And there's no denying that cardio, HIIT, and strength training will help you burn calories and build lean muscle (which burns calories at rest). But you can exercise all you want and still gain weight. Why? It all boils down to your diet.
"Exercise alone does not burn a lot of calories in the average person," Joe Cannon, MS, NSCA-certified personal trainer and certified strength and conditioning specialist, told POPSUGAR. "The average person might only burn about 300 calories per workout, if they are lucky. This is not enough to counterbalance overeating."
So to see results, you need to really dial in your diet. To find out how many calories you need to eat for weight loss, use this formula.
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Weight Training Turns Fat Into Muscle
You have probably heard at some point that strength training will turn your fat into muscle. While adding muscle may make it look like its replaced the fat stores on your body, that's not exactly how it works.
"This is the equivalent of saying that you can turn any metal into gold; don't we wish!" Meghan Kennihan, NASM-certified personal trainer, told POPSUGAR. "Muscle and fat are very different types of tissue. We cannot turn one into the other." She added that the body transformation comes from building muscle through strength training and shedding fat through eating in a calorie deficit and burning calories through exercise.
And Muscle Turns to Fat If You Don't Use It
Just like how fat doesn't magically turn into muscle, muscle won't turn into fat if it's not used.
"Anybody who has ever broken a bone and had a cast knows that when we stop using certain muscles, they atrophy, but our fat-storing process exists independently and is our body's way of conserving energy for future use," Rob Sulaver, CSCS, founding trainer of Rumble Boxing, told POPSUGAR. "Muscles can shrink if they're not used, and fat can be gained or lost depending on our energy surplus or deficit."
How to lose weight for good, according to a dietitian
Forget fads and gimmicks. A dietitian shares what she knows for sure about lasting weight-loss success.I've spent much of my career talking about the calories in vs. calories out equation, but I now know that you can't rely on this paradigm. Instead, what the science shows is that as people lose weight, their metabolism changes; it takes fewer calories to maintain a smaller body size so the calorie rule doesn't hold up. This cool online tool is based on that research, and shows you how you would need to adjust your calories over time in order to maintain the weight you lost.
So if your six-pack abs gives way to a full keg, your ab muscles haven't all of a sudden become fat; fat and muscle are two totally separate entities.
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Foam Rolling is the Best Way to Relieve Sore Muscles
How often do you hit the foam roller before a particularly tough sweat sesh to prevent soreness? Using a foam roller is a common way to loosen tension, but it may not be the miracle tool it's touted to be.
"While foam rolling is commonly thought to help break up gnarly stuff like scar tissue so our muscles will be able to move better before training, some new research revealed that this isn't quite true," Stan Dutton, NASM-certified personal trainer and head coach at Ladder, told POPSUGAR.
"Instead of picking up a foam roller before a tough workout or to relieve muscle soreness, opt for slow, deliberate movement that helps prepare for similar exercises that you'll be doing in that day's work out," Stan explained. "For example, if you're planning on hitting some squats, start your workout with slow and controlled bodyweight or goblet squats."
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You Should Lose Weight First, Then Lift Weights to Build Muscle
If you've read through people's before-and-after weight-loss journeys on Instagram or online, you've probably read about people who lose weight first through cardio, then build muscle with strength training. This is not the best way to go about losing fat and building muscle.
"The myth of losing fat then lifting weights is simply that, a myth," NASM-certified trainer Trudie German told POPSUGAR. "A combination of moderate cardio training coupled with weight lifting sessions will increase the amount of fat you burn during and after your workouts." It is possible to lose fat and build muscle at the same time - make sure you balance your macros and incorporate a strategic weight-lifting plan.
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Women Should Only Do Cardio and Lift Light Weights
How many exercise classes have you taken where you do dozens of reps of light-pound weights in an effort to "lengthen" and "tone" your muscles? Or been told that you should only do cardio if you want to lose weight? Either of these probably won't help you achieve the results you are looking for.
"If you only did cardio, then both muscle and fat would be burned for fuel," Meghan said. You want lose fat and gain muscle. "Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change."
No matter how cute those pink coated two-pound dumbbells at the gym are, they probably aren't doing you any favors.
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You Can Out-Exercise a Bad Diet
If you've ever heard a fitness instructor promise during a tough class that you can go enjoy bottomless brunch after a workout or you've burned enough calories to make up for Thanksgiving dinner, then he or she was straight-up lying to you (not to mention that you shouldn't feel like you have to "earn" your food).
"Nutrition really is 80 percent of weight loss," Alysa Boan, NASM-certified personal trainer at FitnessTrainer.com and RealFitnessMaven, told POPSUGAR. "You can do everything right in the gym but if you do not have a well-rounded meal plan, you will not lose weight. Recovery time, sleep, hydration, and proper nutrition are all just as important as your time in the gym. It all works together, so give everything the same value."
That's not to say you can't enjoy your favorite calorie-dense foods and treats every once in a while; just don't expect to see progress if 90 percent of your diet is processed junk food.
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You Can Spot-Reduce Fat
Just like how endless crunches won't give you a six-pack, doing thousands of bicep curls won't automatically make you lose arm fat and lunges won't do anything to target the fat on your thighs.
"Simply put, you cannot spot-reduce pounds from any given region on your body," Corey Phelps, NASM-certified trainer, explained. "Just as you can not influence where your body stores dreaded excess fat when it packs it on, you can't control where your metabolism opts to pull from when it taps into fat stores, which incidentally tends not to be from the region we gain it in the first place. When it comes to burning fat a total body weight lifting program and clean eating plan are your best bet."
You need to lose fat overall to see progress on any specific body part. This requires eating in a healthy calorie deficit and balancing cardio and strength training.
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Lifting Weights Will Make Women Look Bulky
Many women tend to stick to lighter weights or avoid strength training altogether for fear of looking "bulky" and being too muscular. This is an age-old myth that needs to die.
"No amount of weight lifted will make a woman look bulky and manly!" Trudie said. "Women simply do not have enough testosterone to accomplish this. Lifting weights will increase lean muscle mass and reduce your body fat percentage to reveal a toned physique. Weightlifting has also been proven to increase bone strength and reduce the risk of osteoporosis."
So don't be afraid of the weight room - here's a four-week plan to get you started.
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How to lose weight for good, according to a dietitian .
Forget fads and gimmicks. A dietitian shares what she knows for sure about lasting weight-loss success.I've spent much of my career talking about the calories in vs. calories out equation, but I now know that you can't rely on this paradigm. Instead, what the science shows is that as people lose weight, their metabolism changes; it takes fewer calories to maintain a smaller body size so the calorie rule doesn't hold up. This cool online tool is based on that research, and shows you how you would need to adjust your calories over time in order to maintain the weight you lost.
Tina Minasyan shares how losing weight was just the beginning of her journey. Editor’s note: The opinions in this article are the author’s, as published by our content partner, and do not necessarily represent the views of Microsoft News or Microsoft. Always check with your doctor before making any changes to your health routine.The first time I became aware of my weight, I was in fourth grade. At the time, it was common for schools to weigh students and I remember feeling completely shocked when I learned I weighed 130 pounds. 
Losing weight while maintaining a moderate pace is possible. Here's how far you need to walk every day to shed those pounds.The answer to this question largely depends on factors like your age and your fitness level. Generally speaking, people who are at the beginning of their fitness journey can start by walking less. If you fall into this category and you're looking to shed some pounds, then you should aim to walk around 5 miles a day. In one 2016 study published in the Brazilian Journal of Physical Therapy, Thai researchers found that overweight individuals who walked around 10,000 steps (about 5 miles) per day were able to lose approximately 3.4 pounds in 12 weeks. 
The gym isn't the only place where you'll need to watch your heart rate.Overtraining syndrome, a condition characterized by too much strenuous exercise with too little rest, can really mess with your body. According to a review published in the journal Sports Health, overtraining can cause symptoms ranging from mood swings to muscle loss, and may even result in chronic inflammation or a poor immune system. 
Don't roll your eyes at all the newbies in the gym; you were once there yourself.Do you remember what it was like to be a newcomer yourself? To feel that very specific brand of optimism and anxiety you can only find at the gym? 
Losing weight while maintaining a moderate pace is possible. Here's how far you need to walk every day to shed those pounds.The answer to this question largely depends on factors like your age and your fitness level. Generally speaking, people who are at the beginning of their fitness journey can start by walking less. If you fall into this category and you're looking to shed some pounds, then you should aim to walk around 5 miles a day. In one 2016 study published in the Brazilian Journal of Physical Therapy, Thai researchers found that overweight individuals who walked around 10,000 steps (about 5 miles) per day were able to lose approximately 3.4 pounds in 12 weeks. 
Not only will you trim your muffin top and banish belly fat, you'll also set a healthy foundation for the rest of the day. 
Fitness Expert Zehra Allibhai shares the effective - and fun - boot camp that you can do from absolutely anywhere. 
Forget fads and gimmicks. A dietitian shares what she knows for sure about lasting weight-loss success.I've spent much of my career talking about the calories in vs. calories out equation, but I now know that you can't rely on this paradigm. Instead, what the science shows is that as people lose weight, their metabolism changes; it takes fewer calories to maintain a smaller body size so the calorie rule doesn't hold up. This cool online tool is based on that research, and shows you how you would need to adjust your calories over time in order to maintain the weight you lost. 
How I Learned My Weight-Loss Journey Wasn't Over Even After Losing 170 Pounds 
Here's How Far You Need to Walk Every Day to Lose Weight 
The surprisingly easy way to tell if you’re working out too much 
Stop Complaining About the Gym Being Packed, Because It's More Damaging Than... 
Here's How Far You Need to Walk Every Day to Lose Weight 
The 15 Best Breakfast Habits to Drop 10 Pounds 
The Elliptical vs. the Treadmill: Which Is Better for You? 
How to lose weight for good, according to a dietitian 
