Best Treadmill Settings Fat Loss | Worst Cardio Mistakes To Avoid
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- čas přidán 10. 04. 2024
- Should you add cardio for fat loss? Losing the stubborn body fat like the lower back, love handles, lower abdomen will all benefit from cardio if you do it properly. The treadmill has some great options.
Settings on cardio equipment will dictate the benefits. Are you burning body fat during cardio or are you burning carbohydrates and does that matter when it comes to creating a caloric deficit?
These are my favorite settings for fat loss, the ensure I am not hungry, losing body fat and able to maintain a lean physique once I reach my goal.
The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)
The BEST Way to Use Cardio to Lose Fat (Based on Science)
The best cardio settings for fat loss to create a caloric deficit and the absolute worst mistakes to avoid during cardio.
I’m 62 years old. I do cardio four times a week. I do HIIT I do fast walking at 4.5 on level platform and run at 7.5 for two minutes. I lost 69 lbs.in three months. Went from 267 to 198 I run seven minute miles! 👍
I’ve been lifting 4 days a week while doing cardio for 7 days. Started in early June at 204 and now I’m 189! Walking on the treadmill and some elliptical after every workout has done wonders. Looking to lose another 7-10 lbs by the end of August!
I started 32 weeks ago ( August 27, 2023) and lost 32 lbs doing the incline treadmill and some strength training. My motivation was cutting my toenails and having it to be a workout chore! I'm 72 years old & 5'-8" and I started at 194.4 and finally hit my "no longer overweight" number of 164 on March 18th. I'm currently at 162 and working on hitting my final goal & maintenance weight of 154 (40 lb weight lost). I started during 30 minutes set a 3.0 speed & 3 incline, 3 times per week. But now, I'm doing 60 minutes, but I changed my incline every 10 minutes. I start at 3 incline, then change to 5, 7, 5, 3, then 1. The final 10 minutes at 1 incline is my cool down period.
nice plan thanks for sharing!
Hey Paul! I'm 61. My job got less active the last year and I put on 10lbs! From 152 to 162. Yikes. I'm 5'8". Treadmill is generally incline of 10 or 10.5 at 2.6 to 2.8 mph. My heart rate is no more than 112-118 doing this for 45-60 minutes. Does this sound solid? I'm not sweating that much.
Problem is with the treadmill burns calories. When you step off. That's what you lost. HIIT burns fat. As does weight training. I don't go anywhere near a treadmill. Just by lifting and HIIT twice a week I maintain 10% body fat. At 63 yo. Fortunately people think I'm 45. And of course I maintain a good diet. HIIT takes less time. What you say is not true about HIIT. It works for many many of my friends. It's not a mistake to think HIIT works. You forget the whole whatever works for you..
Update: My weight is 159.8 after playing golf yesterday and walking over 12,000 steps, even though I rode in a golf cart. I play with the Veterans Golf Association (VGA) every month. When I play alone, I walk instead of riding and easily get over 17,000 steps!
@@tomb4060 at the very basic level calories burns fat or it burns muscle. There is no such thing as burning calories to burn calories. It's burning something. Does HIIT work yes, does slow steady state work. Yes. Paul said himself, he use to do HIIT. Slow steady state works, that's why bodybuilders do it. Not everyone can recover from HIIT quickly p
People who have been watching you for years know your cardio message/ advice has always been consistent. Always great information Paul 🙌🏾
I’ve been following Paul forever now. Without question I think this guy has THE best, most realistic, and competent all around approach to bulking and cutting.
Just gold
Wow, thanks!
I just got an awesome deal on a treadmill on FB market place and I bought it thanks to your videos. It is amazing how many steps you get ahead of the game by starting off your day walking for 30min to and hour.
Thank you so much!
Not all of us like to walk outside for whatever reason.
Great video - just what I needed.
My treadmill routine is 5-6 days per week. I start at 3.2 at 8% incline, then within 15 minutes I’m at 3.5mph at 12% incline. With 5 minute intervals of max 15% incline, then back to 12%. Do this for 30-45 minutes on weight training days. 1-1.5 hours on non or minimal weightlifting days. 59 years old. Went from 220 lbs to 168 pounds lean. 💪🏼
what is your diet like Brad?
@@KentBrown Protein concentric. Not carnivore, but close. I still eat leafy greens, peas, and select beans. And I supplement protein post workout because I simply cannot eat enough to get 150-170 grams of protein per day. Use an air fryer a lot to cook meats. (Steaks, 88/12 ground beef, pork chops, chicken breast are staples)
Going too try this
That's a lot of days, but if it works for you, cool.
A lot of people don't like intensity. Pushing yourself to the limit is how good progress is made. You should be needing several minutes to catch your breath when you're done. You should be very sweaty.
I'm 63 and lift 3 days a week and hike for Cardio the other days. But we live in Massachusetts and this has been a very rainy winter. Luckily we have a treadmill in the basement and an hour at 3mph at 5% gives me almost as good a calorie burn as one of my hikes. All this is to say I totally agree with you about the convenience.
This really helped me in finishing 30 minutes on the stairs machine on a really good heart rate zone for me- about 124 -144 at age 58; the stairs is much better for me, I can get my heart rate whenever I want it without bothering my knees.
Thank you for the video.
It confirmed things i thought and put ideas on what else i can do
TIP!!! 3-3.5 mph on his treadmill would be 4.8 - 5.6 kmph settings on UK or European treadmills, please Paul could you pin this comment because it took me a while to realise this as most US ppl just say a 3 setting but it’s different on UK treadmills
Thanks for this. I thought it sounded more like a plod than a walk, so the conversion helps!
I appreciate your thoughts & logic sir. One caveat to keep in mind most indoor machines are grossly inaccurate in reporting actual calories burned. For example , indoor bike vs calibrated bike power meter. Your zone 2 example of working at a pace where conversation is just becoming difficult, in my opinion, is spot on. Just a thought not a criticism. Thank you for your work.
Great video! No non-sense and no false expectations. Put the work in and, get the results
I only have a walking pad that maxes out at 4mph with no elevation adjustment. Picked up two concretes bricks at Home Depot and now I have a 4 degree incline setting. ;-)
Excellent!!!
Using your head is half the battle!
Stay with it!!!
What a great no nonsense video, Thank you!
Absolutely brilliant explanation.....thank you so much
Noted. Thanks for the nudge Paul! Im going to step it up the next few weeks with treadmill settings. I do love HITT sprints but man that hunger afterwards and thats a problem for me.
Love the way he breaks down the information. Thank you sir.
I can agree 💯 this sprint days are daunting, sometimes I'm sp sore the next day from sprints I don't even wall on the treadmill
Excellent instructions! Thank you.
My only cardio since February has been walking on the treadmill daily, 45 mins at 4.2 speed, 3 incline. Absolutely drenched in sweat when done, and down 14 pounds. My heart rate is between 132 and 137 during the walk.
well that's some great results well done David!
I’m loving the incline treadmill. It makes a huge difference to my weight but also my overall wellbeing. I’m on the challenge and thought that steps were steps. However, the incline treadmill allows for a consistent level of effort for the duration of the session. My calorie burn is noticeably higher than outside walking. I’m on a 7 incline and 6kmph (3.8mph) speed for a hour and it’s a tough session, sweating buckets and definitely feeling it towards the end😅
4.2speed in km or miles ?
@@TheRetroRugbyLeagueArchives They are all in miles, no? It is a very fast paced walk
How tall are you I'd be jogging at that speed 😂
Good morning Paul, 6am Friday in New Zealand and I love enjoying your video over a coffee. Will get my steps in during the day! 🇺🇸 🇳🇿
Appreciate the feedback, enjoy your day!
This was huge! I'm at a sticking point and never thought to increase my treadmill intensity! Caloric deficit for the past 4 months and down 18 pounds. I'm gonna give this a shot starting next week!
have at it!
Thanks Paul!!❤
Fun fact: I watched one of your other video on walking, saw your treadmill settings, and bumped my settings up more than what you had. I'm down from 275 to 246 from the beginning of June.
I am very similar to you. I'm 53 years old. I was the "before" at one point too, but focused on diet and did the treadmill at 3 MPH at a 3% incline for 35 minutes every day. I also do full-body weight training every day, 6 sets/muscle, 15-20 reps/set. Never sore, no tendonitis. I went from 197lbs to 155lbs in 8 months, eating 1,200-1,400 calories/day. My macro ratio is 40% protein, 40% carbohydrates and 20% fat, coming from the beef, fish or chicken I eat.
Eat more steaks less carbs
NO way can that many carbs be refined, so I'll assume the carbs are some type of complex carb.
@PaulRevelia great video🙌thanks for sharing 💪
It was proven to me yesterday that I need to get a treadmill for my house again. I would have had to do cardio very first thing in the morning yesterday or the rest of the day was spoken for as some family things came up. If I do it at night, I won't sleep well.
I adjusted, I'll do a little more this morning, though I don't want to get in that "makeup" mindset.
Great point that you made as well in that you can control the conditions, incline, speed, etc. That improves my data collection. Reminds me of how I control the nutrition by tracking that plan, adjust, etc.
I can personally vouch for the hunger signals. I was never as hungry as I was when I trained for a half marathon. I don't have any hunger issues walking at all. Great follow up video, thank you Paul.
Enjoy it!
One of your best videos to date! Great info & advice!!
Glad you think so!
Thanks paul
Thank you 🙏🏼
Thank u that was helpful.
Thank you.
I re-joing the gym tomorrow, can't wait!
New to your channel and I’m hooked, I’m 58 and stuck at 162 lbs with some more fat to lose. I’m hoping some of your advise can get me there
I love My Nordic track great content
I ride my peloton everyday for a hour. I log for 30-40 minutes twice a week and row twice a week for 30 minutes. I take off Sundays. I do an endurance class once a week, do an interval class once a week and a hill climb once a week. Down fifty pounds since October 2023. Now I’m wanting it to hurry up and get off might do a second cardio session a few days a week.
Great video, Paul
Would love to hear Paul's though/opinions on walking with a weighted vest.
I lift weights for an hour and then do cardio for an hour every day. I'm 57 yrs old, 5'5" 150 lbs. If I am not covered in sweat after doing cardio, I did something wrong!
that's a great schedule!
I’m gonna be like you when I grow up
Sweat isn't a good sign of hard work, but its working for you and that's all that matters
Do you do them close together or different times of day? It's better to split them up a few hours. Cardio can inhibit muscle recovery.
So small
Got yourself a subscriber (watching from South Africa 🇿🇦)
amen @9:10; I always believe Steady Cardio is for the long term.
Yes!! I love my incline walking 💪
you found your family!
Thank you!!
You're welcome!
Paul I just want to say, I have been lifting weights for over 10 years now consistently and always held onto my love handles. I don’t look like I weigh 188lb at 5”8 (I am 30yrs old)bc I have a descent back and shoulders etc but those sides don’t lie. I’m at around 16% -17% BF and itching to get down to 12-13%. This is officially the year. Thank you so much for these videos and making it realistic. I also run and do marathons so I guess my sticking point was that fuel consumption to run long distances, and then overeating after. That will all change! Hold me accountable I’ll be back in 12 weeks. Woke up 186.6 this morning!
absolutely and that's why i make these videos so many get stuck like I once was.
Valuable content. Good job. I appreciate
Glad it was helpful!
Now I understand what happened to me last week lol, I did HIIT for 4 days and I would be so hungry every time after my workouts. I have a treadmill at home and have also ran my first half-marathon. Today is Monday 15th April (I will be switching back to LISS ...) I was trying speed work on a treadmill just for fun, oh and the oxygen running out... I am beginning to see/understand the body mechanism. I love long distance running. So for training purposes, low intensity i think is the best for me. Of course with mobility and strength training.
For me doing sprint Intervall training always ended up in reduced appetite. When I do lower intensity workouts, which I have to now because of my injury, or do longer endurance bike rides or walks, jogs I get carb cravings. 😢
It isn’t easy at the moment especially looking back at my days where I had the chance to go to the gym basically all day.
But now I’m back at my desk job and hurt my hamstring. 😢
Guess I gotta be patient.
Incline and gradually adding weight, be it weight vest or weighted pack. The best thing about doing this on a treadmill, is that there is no downhill, which can be pretty rough on the knees and joints when doing it under load, essentially applying the brakes against gravity.
The worst thing about a treadmill, is if it's at the gym that you have to drive to and then drive back home from.
I told my wife we need to buy a treadmill now. She should be calling you pretty soon. 😅
Another banger.
The past two weeks I’ve been lifting my usual 4 days and then walking after incline on and off for 30-45 min. I increase the speed and incline gradually then when my hr reaches a certain number I bring it down some then repeat
Desk treadmill is a game changer. I had never heard of it until you mentioned it in one of the videos. Thank you.
Pauls the man been following him since my early 20s
Thank you so much for all your videos, but especially your walking videos. They inspired me to change my workout routine after being stagnant for almost 10 years (lifting 2-5x a week, WILDLY variable cardio - elliptical, jogging, exercise bikes, HIIT). I'm in my late 30's and really lost any true athleticism I used to have in my 20's, but with a few caloric adjustments, lifting just 30 mins 3 times a week, and walking 5 times a week based on your videos (30 to 60 mins each time) I managed to drop over 60 pounds in 9 months. I have more energy, a lot of my aches and pains are gone, and my resting heart rate is a solid 15-20 bpms lower. Plus I've started inviting friends to go walking with me and it's a nice way to catch up without alcohol or food. I really appreciate your down-to-earth way of providing guidance.
sustainability is key too. i've tried going full tilt on the treadmill after lifting weights and realized it's not sustainable. i start with an incline of 4 and go up to 12. I like to start the speed at 3 and go up to 4. Switching it up also makes it more fun.
yeah it can set back recovery!
Remember the ad back in the 90’s. ‘that’s ok, I just had subway’ lol
90's were my sweet spot!
Hi Paul thanks for the videos. Will walking like this definitely burn fat or will it take muscle?
Nailed it with the hanging on the treadmill while walking . I think my treadmill is the most important tool with diet of course that helps me get vascular not to mention the health benefits .
i freaking love walking, i guess that's why i talk about it so much now.
Thanks Paul, just wondering if you have a video on what you would typically eat during the getting ripped phase?
yes I did a full day of eating last year.
Great video mate. I do a lot of walking outside but I've been seeing a lot of videos talking about incline walking on a treadmill for fat loss. It's made me consider buying a treadmill for that purpose alone. A question I have, is a treadmill with a 12% incline enough or if I'm buying one anyways should I spend a little more to get one that goes higher? I've seen some that go up to 40% incline but not sure if that's overkill.
Man, as a soccer player all my life I always thought anything less than running wasn’t going to be effective for me. I would run 3-5 miles/day the last 20 or so years (45 now) with it set flat (or just running outside) and it literally just showed that I burned the same amount of calories just walking 3 miles on an incline. This just wrecked my whole entire philosophy of what I thought an effective workout was🤯
Great video, I guess I’m gonna stop walking outside and start hitting my treadmill more because I definitely stalled. I think I need to bring my calories down also.
you can certainly do both, i just fine walking outside is a bit limiting!
Hi Paul, some solid information on your channel. One thing I would like to address is that some people do lean over to take it easy which does defeat the purpose of cardio. On the other hand, I myself lean over to tweak/benefit my abdominals. Of course, it must be done properly to get that added benefit. Anyway, just wanted to mention that in case anyone ever sees me leaning over. :) Great channel and maybe you can do a review of my Vince's Secret Locker book.
i will lean on it for a moment to catch my breath, i see some people lean for an hour.
Funny I was just thinking I am stuck after 3 months. I've been really good at getting 10K steps in 5 days a week. However I have not done it at 4.0 or up on the incline. I will give it a shot.
I sure am getting to like you! You speak truth! 😊
I appreciate that.
1hr of cardio for 30 mins? Got it! Thanks for the help..😅
sometimes the air quality index outside is very poor if you keep track of the weather via accuweather
I feel like a mailman in san francisco. Seriously my hips and legs are sore, from several days of fast walking on crappy sidewalks. I actually gained a pound on the scale today, deficit be damned, and I think it's from swelling in my legs. Stark reminder I'm not 20 anymore. Or 30 or 40. Paul you look off the charts brother, just sayin'. I'll be happy to look 1/10 that good.
This really makes me wish I hadn't broken my treadmill. Diet question - do you know why suddenly after dieting for 3.5 months I would suddenly just stop having an appetite? Not looking forward to the meals, struggling to finish them, and feeling nauseous after eating? Even the thought of fast food makes me shudder.
Yup all about diet!!!. I do a tail pipe workout. (Look it up on youtube)
Before going on the treadmill walking on 7 incline of a speed 2.5
Man I wish I had a treadmill again. I started rucking 25 to 30 miles a week in a state park. I carry a 30 pound pack and the weight is coming off nicely. But its been s very wet spring here. So its raining a lot and the trails are very muddy. So I have to do longer hikes less often. If I had a treadmill I could keep things more regular. Plus that big tv seems nice for watching when you walk. Although it will never replace nature for me some days just suck out. I will probably look for a used one and just keep the feet moving.
I do a mile on the treadmill..first 1/3 I run on 6.2 speed then I slow back to 3.2 and incline to 8.5 until .6 of a mile then down to 7.5 for the remainder then hit the weights for about 45 mins
Outstanding video-thank you
hahahaha when you talk about people hunched over the treadmill (stairmaster) is my biggest pet peeve also, handsfree is the way to go.
yeah i am always thinking, what's the point. put in on max but do the minimum.
Maybe it depends on the type of threadmill you use because if you use manual threadmill you really had to put some weight to your arms since you had to grab to be stable and not fell down.
Which incline machine are you using? Nordic Track 7.5 or 6.5? Thanks!
I'm surprised you didn't mention rucking. Anyways. Thanks for your great advice. ✌🏻
Wow coach, you've added muscle on your frame I see 🤘🏾😎
I think you meant 30 days 5:02
been feeling strong!
yep, i used to run sprints and 6 minute miles to get in shape. stomach would be growling all day afterwards. now, i do strictly zone 2 cardio, and i keep waiting for the hunger and fatigue to come, but so far i've lost 40lbs and still feel full and energetic all day
Thanks for sharing!
I started seriously on April 23rd, zero alcohol, 10k steps a day, 5000iu Vitamin D daily, prioritizing sleep, exercise daily (gym or out walking) and 4L water a day. My hard part is figuring out how many calories/macros to eat and how to lift weights with purpose. I weight 273 and 5’8. Also I do 30 minutes treadmill with 10 incline and 3KM speed. Currently have my calories set at 1888, before was set at 2500. Any advice would be appreciated.
I always do 10% incline at 3/3.5 speed for 30min or longer
Head phones on, eyes closed, one hand on side rail of machine ( so I don’t fall off) minimum 45 minutes a day and usually after a nursing shift is my go to routine
I'm trying to remember, I think when you got me stage lean by the end I was rocking like a 7-8 incline at maybe 3.3-3.5 speed.
Nice, I'm doing 2mph and 9% incline
Hi coach. Don here (bladder cancer / firefighter). Do you do the majority of your cardio in a ‘fasted’ state (stable blood sugar) for better fat utilization instead of say in the evening after a couple of meals, knowing that your blood sugar is elevated and potentially using that for the energy source? Does it matter when, if you’re using the steady state principal?
So I'm just curious, what are the actual settings we should be aiming to use? and we shouldn't be hunching over which I understand lack of bodyweight equals decreasing calorie burn but how about hands on the side rails just for slight stability? I'm wondering what settings I should be setting my treadmill at the gym to. It goes up to an incline of 15 and speed can go up to 20 I believe.
Thoughts?
I want to ask you a question. Is it better to work out first thing in the morning after intermittent fasting. Or do the 30-30-30 plan? I would appreciate anyone’s comments.
1 hour every day on TM minimum 6 incline starting at 3.0 and bumping up to 3.8/4.0 and 4.2. Around 600 calories burned goal is always 4.0 miles
Unfortunately my desk threadmill has no incline but I walk longer I.e do a range 10-15 miles 5 days a week.
Hey Paul. Can you please make a video on how to eat out and still enjoy life while dieting? This is something there isn’t too much information out there for and I’m really having trouble, I’m honestly getting like almost scared to eat out while dieting cause I do so good in the week and on track loosing fat but if I know I have a date or a night out with friends I simply just avoid it because I don’t know what to do and think even if I bank calories for it that because I can’t accurately track that I’m gonna be in the biggest surplus and gain fat and be heavier which I know I will ofc for at least a few days cause of water retention and sodium etc.. but I feel like if I go out to eat and over eat that I spend the rest of the week going back to where I was before that night out and then repeat it again the next weekend and it scares me badly. I just wanna know how can I structure my diet to still loose fat and not fear going out to restaurants and buffets especially how I can I still cut while going buffet. Just in general how to structure your cut to still loose fat and enjoy yourself, is it worh just having 1-2 days ina. Slight surplus will that even effect anything can i still get Abs doing this?
I do 4.0km for 10min at Levels 1 to 10 gradually, then level 15 and speeds from 4 to 6km gradually for next 20 to 30 min..empty stomach in mornings then lift moderate to intense 3× a week. Have been able to keep off for close to 3 yrs, now want to get leaner but diet never 100😅
Hello from Gatlinburg TN Smoky Mountains Park 🌄🏞️.. Great job as always 💪💪
Great video, Paul. What is your other CZcams channel? I think you mentioned it in this or another video, but i can't remember.
youtube.com/@prophysiquestudio2929?si=WJMrfW0Q-akxXyYp
@@PaulRevelia Thanks! Also, I'm in your challenge and it has been extremely transformative. I really appreciate what you've done and the opportunity to compete in this 🙏🏼. I truly needed it.
How much cardio would you recommend during a bulk for general health?
I been walking everyday 1 mile every day max incline with a 4x4 under it im on week 3 i gained 2 pounds but lost 3.5 inches on my stomach im 44 203 pounds and very out of shape took me 2 weeks to get to a mile and im exhausted and soaked at the end but im tired of being out of shape
I have elliptical machined I've started using it daily 1 hr or I walk outside 1hrs. Iots of hills in town I live in. City of 7 hills. Goal to drop bodyfat deadline july 4th on my birthday
46yr 170lbs 5f9i, 140gp,20gc50gf.
So Paul I have a question. What would be considered a good start for treadmill incline? I have finally gotten to a point where I can hit the gym again, but I want to be sure that I'm doing it with intensity, but not at a rate were I would put myself out of commission for a week and lose any progress that has been made. I usually walk around my town at what I think is a brisk pace about 6.5-7.13 miles a night and at least try for 23/24 miles a week with a rest day in between.
Paul, I see what you're watching on tv while hitting the treadmill. No wonder you're able to get after it so well. 😊
Sex and the City and baseball lol!
I was scrolling to see if anyone else noticed! LOL
@berryvanhook2169 hahaha right!!! I looked first and couldn't believe there weren't any goofballs like myself who had noticed it. It's obviously a soap show, but it's still funny. Gotta pitch him sh** about the TV because we sure can't about his shredded self. Lol
What you think about disc golf as a cardio i think its great habbit you get steps invisible. Also you might have great time when socializing with others. I believe if people strugling to just walk i think trying disc golfing might give the motivation to move more.
I used to play a lot, love it. Great idea.