Well, August is upon us and the hot summer days in Canada are starting to come to an end, although it doesn't feel like it. I decided to focus extra attention on my weight this winter, with a goal to lose about 10 to 15 pounds.
But First, I Give My Weight Stats Below in Pounds at the End of Each Month.
Quick note: I'm not a professional, and my treadmill workout was made through a few years of iteration from my own experiences. This treadmill workout for weight loss will change. What I'm sharing is not medical advice. Please seek out your local healthcare professional before doing any exercise. There are also affiliate links to my Amazon shop on this page. If you click a link and make a purchase on Amazon, I may get a commission at no cost to you.
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My Altrax Folding Treadmill |
My New Treadmill Workout for Weight Loss (Walking & Rowing)
I'll explain the rowing in one sec. But first, a quick back story. I ruptured both my Achilles tendons from 2010 to 2017. This is the main reason walking is my main activity. I also get migraines. Yaba Daba Do.
With these two obstacles in the way. I had to make one change to my treadmill workout.
The new treadmill workout will consist of walking between 30 to 60 minutes a day, but if my Achilles tendons are not in the mood, I'll switch from walking on the treadmill to my rowing machine. The rowing machine is also for my core and posture.
The pace of the walking and rowing will vary from light to medium paced. That means I'll be able to have a conversation with someone while I'm walking or rowing.
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Concept2 RowErg Rower |
Here’s What My Treadmill Workout for Weight Loss Might Look Like:
Tuesday: Brisk treadmill walking for 40+ minutes
Wednesday: Light treadmill walking 30 minutes, rowing 5+ minutes
Thursday: Brisk treadmill walking for 40+ minutes
Friday: Light treadmill walking 30 minutes, rowing 5+ minutes
Saturday: Light treadmill walking 30+ minutes.
Sunday: Light treadmill walking 30+ minutes.
Light treadmill walking speed is 2.5 to 3.5 on my treadmill.
Brisk treadmill walking speed is 3.0 to 4.0 on my treadmill.
The damper setting is on one on the Concept2 RowErg rower
Quick note: The treadmill and rower speeds are biased to my usage.
Of course, this is going to be a work in progress. This will change. If I notice I'm overdoing it, I'll slow the walking workouts down and minimize the times.
The treadmill walking is on top of daily everyday walking such as outdoor walking, mall walking, urban hiking, cruise ship walking, general travel, etc.
What About Rest Days?
More Learning About Weight Loss and Walking
After searching YouTube and getting more educated on walking and weight loss, I watched Dr. Stan Ekberg's video titled - Lose Fat Fast. His intro to the video was, "Which is better for maximum weight loss, walking or running?"
I also checked out another one of his videos titled, "6 Ultimate BENEFITS OF EXERCISE For Diabetes, Insulin, Weight Loss, Your Brain & More."
Why No HIIT Training?
Where Is All This Walking and Rowing Taking Place?
How Will I Keep Track of My Treadmill Workouts for Weight Loss?
How Many Pounds Do I Want to Lose?
What About Diet?
My diet is pretty simple, stay away from sugar as much as I can, keep the meals moderate, and have a snack if I feel a potential migraine sparking up. I'm also trying to get more mindful with my food intake, so, a food log is in the works, but one thing at a time. My Fitbit app does give me the ability to log food. Researching all that stuff now.
Common foods and beverages I found around the house
I didn't want to reinvent the wheel when it came to diet. Most of the items below are already in the house. I'll keep adding to the list if I find anything else. I had to learn more about losing body fat. I watched Dr. Sten Ekberg's video titled, "Lose Belly Fat EXTREMELY Fast," to understand more about how the body breaks down belly fat. Oh, I have no affiliation with Dr. Sten Ekberg or any other doctors in this post.
Foods
- Chickpeas
- Lentils
- Chicken legs
- Eggs
- Ground beef
- Apples
- Carrots
- Kachumber salad (Onions, cucumber, and tomatoes with less salt)
- Chapman's no sugar-added ice cream - Coffee and chocolate - FYI it's not completely sugar-free, the coffee-chocolate flavor has about three grams of sugar according to the nutrition facts label.
- Water
- Coffee black (No sugar)
I’m Going to Try Intermittent Fasting With a Shorter Fasting Window and More Snacks
Here's My Eating Window Time
How To Increase Metabolism: Intermittent Fasting vs Calorie Restriction - Dr. Sten Ekberg
What Kind of Walking Gear?
Here is a list of walking and exercise gear I'm using for my treadmill workout for weight loss; For a more in-depth walking gear list click here.
- Electric treadmill
- Concept2 RowErg Rowing machine
- Massage gun
- Portable small fan
- ASICS running shoes
- Fitbit Inspire 2
Till the next walk
Ryan
Related
- My Walking vs Rowing Machine for Burning Fat (Fitbit Data)
- Fitbit to Lose Weight (Here’s My Reality)
- Walking 2 Million Steps With Little Diet Change. Here’s the Reality
- Fitbit Charge 5 for Walking (My Review)
- Fitbit Inspire 2 Is a Great Deal, but There’s a Catch
- My Sports Life 5 Years After My Achilles Tendon Injuries
- Looks Like Fitbit Is Casting to TV