With the intention of shedding unnecessary kilograms (and there are a lot of them), I bought a mechanical treadmill. I've been practicing on it for two weeks, 4 times a week. Currently I weigh 85 kg and my dream is to return to 60 kg - my height is 164 cm, age 25, obesity like an apple. I limit my food - I try to eat more small meals until 18. It is hard for me, my motivation is strong, but all the time thoughts are circling around me that I will not be able to cope with it, that achieving my dream weight is impossible. Is it possible to lose 25 kg in six months? How can this be achieved? What should the exercises on the treadmill look like, how much time should I spend on it a day for it to be effective?
Asia, every goal in life is possible to achieve. It all depends on the wise path we should choose, patience and discipline. Let's start with the fact that losing weight too quickly is very bad. It usually ends with returning to the previous one or even increasing it even faster. So your goal should be spread over a period longer than six months. Theoretically, it is possible to lose 1 kg of weight for a week without detriment to he alth, but it is a theory, because every body is different and reacts differently to the applied physical effort and changes in nutrition. You write that you try to eat a few meals a day in small amounts. This is a very good way, but remember to limit white bread, potatoes, of course, cakes and sweets. You should eat meat with as little fat as possible, and therefore turkey, chicken, fish cooked or grilled without fat. Eat plenty of cooked and raw vegetables. Drink a lot of water, i.e. about 1.5 liters a day. On the treadmill, try to exercise for 40-50 minutes a day and at least 3-4 times a week. Remember, however, that the best pace for fat burning is moderate. So fast walking is enough. Always start warming up with a slow, easy pace. After about 10 minutes, you can start walking faster when you feel out of breath - slow down and go back to your pace again. Over time, your condition will improve so that you will be able to slowly introduce a gentle jog to your training, and then only run, always interspersed with walking. At the end of your workout, go back to slow walking again for 4-5 minutes to cool down your heart rate. At the end, of course, you can do the exercisesstrengthening the abdomen and back. Asia, remember that "suddenly, it's good for the devil". Try to structure your exercise and nutrition program in such a way that you persevere with it. If you happen to stumble, for example, to eat a huge piece of cake, don't give up your previous job, don't say it was all in vain, just "throw in" an extra 10 minutes on the treadmill and continue on your path to your goal. Remember that this is a long-distance path that requires the right mental attitude, regularity and patience. I am sure you will succeed. Good luck.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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