How to Use a Treadmill to Burn the most Fat

Treadmills are on of the most useful weight loss tools, if you use them right. Follow these steps in order to get the most calorie and fat burn on your treadmill workout.

In order to burn fat on a treadmill, you need to push yourself. While strolling along at a leisurely pace on a treadmill is better than nothing, you can burn many more calories if you bump up the intensity. Increase your baseline to a speed that is comfortable to walk at but that makes it a little harder to hold up a conversation; roughly a 5/10 in difficulty.

Now, you need to choose an interval mode that you can switch to that makes your treadmill workout more intense. If you cant run, increase the incline on your treadmill. If you can, add a jogging interval.

Switch back and forth between your regular and increased treadmill levels; 4 minutes at a regular pace (5/10), and then 2 minutes with the treadmill speed faster (8/10 difficulty), or at an incline; whichever you can handle.

Set a treadmill goal of a certain amount of time or miles to cover. Use your treadmill everyday to meet these goals and your fat weight will drop, and your body will start to become toned.

How to Get a Six-Pack Without Dieting (5 Steps)

Firm abdominal muscles don't just look great: They protect vital organs and improve your posture. If you want the great look and other benefits of a "six-pack" but don't want to diet, don't worry. You can tone your abs and firm up your flabby belly without cutting calories or going hungry.

This doesn't mean you can go on high-calorie binges and still expect to achieve a great-looking six-pack--but you don't have to go on a strict diet to get the abdominal muscles in excellent shape. All you have to do is raise your metabolism through cardiovascular exercise and tone muscle through abdominal strengthening exercises.

Tips

1. Do cardiovascular exercises every day. You should get your heart rate up for at least half an hour a day. Doing this will raise your metabolism. Exercises that can help raise the heart rate sufficiently include biking, aerobics, swimming and jogging. Rowing machines also provide an excellent cardiovascular workout while at the same time toning the arms, legs, back and abdomen.

2. Perform crunches every day. Rest comfortably on your back with your knees drawn up and your feet flat on the floor, shoulder-width apart. Place your hands behind your head and, tightening your stomach muscles, lift your shoulders and upper back off the floor. Hold this position for at least one breath. Repeat as many times as you can.

3. Practice side crunches every day. Side crunches are similar to standard crunches, but you will be exercising your oblique muscles (the area of the waist where "love handles" sometimes form). To do side crunches, assume the crunch position, then rest your right ankle against your left knee, as if you are crossing your leg. Lift toward the left knee, bringing your right elbow up to touch the knee if you can. Do as many as you can, then switch sides.

4. Do bicycle crunches every day. Lie on the floor with your hands behind your head. Draw your knees up perpendicular to your belly, and pedal the air as if pedaling a bicycle. Raise your shoulders off the floor and touch your elbow to each knee in turn--in other words, when your left knee is drawn up, your right elbow will touch the left knee, and when the right knee is drawn up the left elbow will touch the right knee. The key to this exercise is to keep your stomach tight and your shoulders off the floor.

5. Practice good breathing techniques. Proper breathing helps strengthen abdominal muscles from the inside out. When you inhale, your belly should move outward slightly. When you exhale, gently pull your abdominal muscles in.

How to Lose Belly Fat at a Gym

Belly fat can be unsightly and embarrassing. Unfortunately, short of cosmetic surgery, there is no way to solely target belly fat when you are at the gym. This, however, will work out to your advantage, as getting rid of that belly fat requires you to get your entire body in shape. Getting rid of belly fat at the gym requires a lot of cardiovascular exercise, patience and motivation.

Things You'll Need

• Exercise equipment
• Target heart rate calculator
• Caloric needs calculator

Cardiovascular exercises, such as biking, jogging and elliptical trainers, are the most effective way to burn fat. However, in order to burn that fat, you must maintain a certain heart rate. There are a variety of websites that can help you find the heart rate that you should maintain during your cardio workout. Changing Shape is a detailed guide to finding your target heart rate, no matter your level of fitness. (Res. 1.)

Any exercise is better than no exercise. Too often, people make the excuse that they don't have enough time to go all the way to the gym. In order to get rid of belly fat or lose weight in general, you must make time. Ideally, you will set a schedule where you make time to exercise at least five days a week. However, doing 15 minutes of exercise is better than not doing any exercise at all. Prepare yourself for those days when you don't have time or you just don't feel like working out. If you have already planned a course of action for these situations, you are far more likely to overcome them.

Tone your abdominals. While toning muscle without doing cardio to burn fat is worthless, eventually you will have to tone those abs. Fortunately, there are dozens of ways to do this. Traditional crunches and oblique exercises haven't loss their ability to sculpt. If you're looking for more exciting options, Pilates is a great way to strengthen your core. Check out your local video rental store for ab videos or your local gym to ab-themes classes. With this many choices, toning your abs will never get boring.

Don't forget about your diet. Just because you are exercising doesn't mean you should eat whatever you feel like eating. In order to successfully lose weight, you must be burning more calories than you take in. Small dietary changes, like replacing juices and sodas with water, can cut hundreds of calories from your diet a week. To calculate what your caloric intake should be use Free Dieting's caloric needs calculator.

Be patient. While you can target muscles that you want to tone, you cannot choose where your body is going to drop fat from first. It can be discouraging when you don't see the results that you want, but do not lose motivation. Patience and healthy choices will pay off.

The Benefits of Elliptical Workout

Whether you choose to work out in a gym or at home, an elliptical trainer can help you transform your body through cardiovascular exercise. This machine, which provides resistance to work your lower and upper body at the same time as you boost your heart rate, is an effective way to burn calories in your attempt to lose weight. Additionally, the lack of joint impact you experience during an elliptical workout makes this machine suitable for those with a range of ailments.

High Caloric Burn
If you weigh 185 pounds and spend just 30 minutes using the machine, you burn about 400 calories, according to Harvard Health Publications. The formula for weight loss is to burn more calories than you consume over a specific period. In doing so, you shift your body into a caloric deficit, which causes you to lose fat. While your diet contributes to your ability to achieve this deficit, the use of an elliptical trainer can play an instrumental role in weight loss, given the machine's notable caloric burn.

Several Cardiovascular Benefits
Using an elliptical trainer is an example of an cardiovascular workout, but one that provides more of a full-body challenge than riding a stationary bike or jogging on a treadmill. The elliptical challenges your upper and lower body by providing varying degrees of resistance, and using the elliptical backward provides even more of a challenge for your quadriceps muscles. When you use the handles to work your arms, you're further increasing your heart rate. The cardiovascular benefits you receive from using the elliptical trainer include strengthening your heart, reducing plaque in your arteries and improving your stamina, according to MayoClinic.org. Cardiovascular exercise can also improve your mood, which is why you might find yourself with a healthy addiction to using the elliptical trainer.

Stronger Muscles
Although many people use the elliptical trainer as a method of burning calories, this machine also contributes to greater muscular strength. Although using the machine isn't an alternative to dedicated strength training, it works large muscles such as your hips, glutes, hamstrings and quads, and engages your core muscles as you maintain an upright posture. The trainer also works several muscle groups in your chest, arms and back, provided you use the machine's handles. Seek out a machine with moving handles -- in addition to the added muscle-building benefits, the handles contribute to a greater caloric burn -- and be sure to increase the handles' resistance.

Healthy for Your Joints
Elliptical trainers provide a low-impact cardiovascular workout, which makes them favorable to higher-impact activities such as running or taking a step aerobics class. The low-impact nature of the workout isn't likely cause pain in the joints in your lower body; as such, this workout is suitable for people with joint pain and those who are overweight or have osteoporosis. The machine's handles can provide stability for those with balance issues, and the handles are also useful for beginners until they get used to the feeling of the machine.

Risks of Elliptical Trainers
Although using an elliptical trainer can lead to a variety of health benefits, this workout isn't without its risks. Some people experience toe numbness during their elliptical workout due to the constant pressure on your toes. Fix this feeling by switching your direction every 20 minutes; pedaling backward alleviates the pressure on your toes. It's also possible to develop lower-body pain if the machine isn't set up correctly for your stride. Always seek the help of an experienced trainer if you're new to using an elliptical trainer. Discontinue your use of the machine if you can't use it comfortably.

Workout Programs for the Gym

Self-designed workout programs can be great, but people usually avoid individually disfavored exercises, which can eventually lead to muscle imbalances; and nonprofessionals usually do too many sets and too many exercises, resulting in a lack of real progress. "Prepackaged" programs do not suffer from these failings, but their cookie-cutter nature still falls short of hiring a qualified professional. The Starting Strength program and 5x5 Workouts are well-rounded and easy to follow.

Starting Strength
The Starting Strength workout by Mark Rippetoe has been a workout standby for a number of years because it works. It's simple, basic in design, and for those who do not know better, it appears quite easy. The deceptive simplicity is its greatest strength, because it focuses strictly on heavy compound movements and does not waste time with excessive isolation and accessory work.

The workout is performed three days a week, with an A-B-A pattern. If you work out on Monday, Wednesday and Friday, that means week one will look like this:

Monday: "A" workout
Wednesday: "B" workout
Friday: "A" workout (again)

The following week would start with the "B" workout, continuing the alternating pattern. The lifter should alternate lifting and resting days, and should avoid having two consecutive lifting days in a row unless otherwise impossible to avoid.

Workout A:
Squats: 3 sets of 5 reps per set
Bench Press: 3 sets of 5 reps per set
Deadlift: 1 set of 5 reps
Weighted Dips: 1 sets of 5 to 8 reps

Workout B:
Squats: 3 sets of 5 reps
Overhead Press: 3 sets of 5 reps
Power Clean: 3 sets of 5 reps
Chinups: 3 sets of 8 reps

Optionally, after any workout you can add:
Weighted sit-ups on a 45-degree angle: 3 sets of 5 reps
Weighted reverse hyperextensions: 3 sets of 8 reps

5x5 Workouts
5x5 workouts have been around for a while, and usually produce more than modest gains. A 5x5 split is program where the main exercises are done for 5 sets of 5 repetitions, hence the name. It differs from the Starting Strength program in that some accessory and isolation work is added, and a 5x5 program usually trains each body part once a week.

There are many variations on 5x5 programs, but a basic plan is three days a week and looks like this:

Monday:
Squat, 5x5
Romanian Deadlift, 5x5
Single Leg Squat, 3x8
Straight Leg Situps, 3x8

Wednesday:
Pull-up, 5x5
Bent Over Barbell Row, 5x5
Single Arm Dumbbell Row, 3x8
Bicep Curls, 3x8

Friday:
Bench Press, 5x5
Incline Dumbbell Press, 5x5
Dumbbell Flies, 3x8
Barbell Skull Crushers, 3x8

Recommendations
Increase weight on exercises wherever possible, even if it is only in 5 lb increments. When selecting weights for either program, choose a weight that provides a fair amount of resistance but still allows for completion of all prescribed repetitions. It is better to underestimate and have to increase weight the following week than to overestimate and fail early.

Fat-Burning Plans for a Gym with an Elliptical, Treadmill and Bike

Most gyms have a multitude of cardio machines to choose from, but almost all gyms have at least some variation of a stationary bike, treadmill and elliptical. According to MayoClinic.com, all of these machines will produce fat loss if done at a moderate intensity with a moderate amount of resistance. However, you need to take into consideration duration, muscles used and intensity level when making a plan for optimal results on each machine.

High-Intensity Elliptical
A workout on the elliptical burns fat due to three factors: intensity, muscles used and resistance. Simply put, standing burns more calories than sitting because standing requires you to use more muscles to balance. Most elliptical machines have a setting that increases and decreases the amount of incline, which also requires you to balance. Changing the incline periodically burns more fat. Also, the International Sports Science Association notes that resistance training burns more fat over time than simple cardio. For maximum fat burning, increase the intensity.

Running Faster
There are many ways to burn fat while running on a treadmill. High-intensity runs like sprints burn more calories than running at a moderate pace for an extended time. On a treadmill, you can increase the speed to a sprint and do intervals sprinting mixed with a minute of light jogging or walking. Some treadmills have this as a program option, so you can set both the sprinting and jogging pace before you start. According to an article on the American Council on Exercise website, this high-intensity workout will burn as much fat as running for 30 minutes at moderate intensity. However, running at a moderate pace also burns fat, so sometimes a 30 minute jog will suffice. Constant high-intensity runs on a treadmill can take a toll on the body, so mixing in the occasional jog also allows you burn fat while giving your body a rest.

Don't Just Sit There
Exercise bikes, like treadmills and ellipticals, burn fat based on the amount of intensity and resistance. In a spinning class, you go though intervals of high and low intensity mixed with varying amounts of resistance, and participants sometimes stand while spinning. The American Council of Exercise says this constant varying of resistance, intensity and body position is what burns fat when working on a stationary bike.

Go for Variation
MayoClinic.com explains that intensity and duration are inseparable when talking about burning fat. Whether on an elliptical machine, treadmill or a stationary bike, you can choose how fast or slow you move. The site recommends 150 minutes per week of moderate activity to maintain fat loss and more than 30 minutes a day to increase fat loss. However, it also says that doing the same exercise over and over at the same intensity and resistance leads to diminishing returns. A mixture of all three types of exercise prevents plateauing.

Top 10 Fat Burning Exercises for Women at the Gym

Women’s muscles respond just like men’s when it comes to fat-burning workouts. The only real difference is that women lack adequate amounts of the anabolic hormone testosterone for gaining a lot of muscle mass. According to “Xtreme Lean” authors Jonathan Lawson and Steve Holman, the best fat-burning exercises come from resistance training workouts. Not only will you torch fat during and after the workout, but you'll also build lean muscle, which burns extra calories even when you're watching TV on the couch.

Squats
Squats target the quadriceps, hamstrings, glutes and core. According to Holman, this move creates an incredible fat-burning stimulus that increases your body’s production of HGH, or human growth hormone.

Deadlifts
The deadlift could make a pretty strong argument for being number one. While deadlifts are certainly not for everyone, alternatives like stiff-leg deadlifts provide the same training stimulus in a less intimidating and safer package.

Leg Press
The leg press earns its place on this list because of its ease of use, low barrier to entry and overall safety. Unlike the deadlift and squat, leg presses don’t take nearly as much special attention to form and execution. Starting your gym routine with a leg exercise can increase fat-burning for the entire session, says David Zinczenko in “The Abs Diet.”

Lunges
Lunges are versatile because they can be done with a barbell, dumbbells or your own body weight. They are tough but rewarding, and you don’t need much weight to really feel them working.

Pullups
Many women fear the pullup because -- let’s face it -- it’s very difficult. Not to worry. There are plenty of ways to work up to pulling your own body weight. Start with the lat pull-down machine or the assisted pullup and keep at it.

Bench Press
Bench press is another super exercise because it targets multiple muscle groups at once. That's a great strategy for burning fat, says “Metabolic Surge” author Nick Nilsson. What other fat-burning move hits your chest, shoulders and triceps all at once? Bench pressing is equally effective whether you choose the barbell, dumbbells or machines.

Pushups
There’s a reason why the military uses pushups as the ultimate training exercise. Body weight exercises give you all of the fat-burning benefits of gym training with far less potential for injury. Start with modified pushups on your knees and stick with it until you can do the full version.

Upright Row
Many people target the deltoids or shoulders with a ton of overhead pressing. Holman and Lawson say most of us get plenty of that from bench presses. For these two experts, the ultimate exercise for working the shoulders is the upright row. They recommend you pull only to the upper abdominal level, rather than to the clavicle, as many trainees mistakenly do.

Dips
Dips are another excellent move that targets the whole upper body, particularly the chest and triceps. You can do them on a flat bench or on parallel bars. Body-weight exercises like dips put a powerful fat-burning demand on the body, says Zinczenko.

Chinups
Most trainees use barbell and dumbbell curls to hit the biceps. However, Lawson and Holman say that the ultimate move for the biceps is the chinup or under-grip pullup. To perform this move, simply do a pullup with your palms facing your body.

Gym Workout Routines to Lose Weight

Weight loss can be a difficult process to go through. Between diet and exercising, it can be hard to stick to your plan. Dieting in a healthy manner will help your body run smoothly and burn calories more efficiently. Exercising will have the same effect. You can incorporate three main types of exercise that should be done regularly into a gym routine that will work your body and help you lose weight.

Stretching
Stretching helps restore posture. With good posture, your blood will flow more efficiently and keep your organs healthier.

Bend down and touch your toes. Hold it for 10 seconds. Come back up and stretch your arms to the ceiling. Hold that for 10 seconds. Put your left arm in the air and take it behind your back. Keep your elbow pointed to the ceiling. Take your right hand and put it on your elbow. Bend to the right side. Reverse arms and bend to the left. Now take your hands and place them on your hips. Pivot your hips from side to side. Do this for 10 reps on each side. Sit on the ground and push both of your legs forward as far as they can go. Spread them wide. Take your hands and put them on one foot, stretching as far as you can. Hold for 10 seconds. Move your hands to the other leg and hold. Bring your feet together. Stretch your hands towards your feet and hold for 10 seconds. If you can, bring yourself to the crab walk position. This is a position where you will be on all fours with your back facing the ground. Push your back as high as you feel comfortable. Hold for 10 seconds. This routine will keep your muscles limber and fresh and ready to exercise. If your gym offers it, take yoga classes to increase your flexibility

Cardiovascular or Aerobic Training
Cardiovascular training is vital to losing weight and staying in shape. Cardiovascular training strengthens your heart and lungs. When you have low cardiovascular health, you will be tired often, out of breath easily and low energy. With high cardiovascular health, you will have extra energy, greater stamina and better drive. It also makes all other exercises easier, so it is important to focus on this aspect of your training. Cardiovascular training can be anything that requires you to exert yourself: running, walking, swimming, jogging or even rock climbing. Pick an exercise you enjoy. Doing what you enjoy is half the battle.

Make sure you can talk during your exercise. Once you cannot, you are out of breath, and once you are out of breath, it is best to rest. Don't overstrain, and don't set goals you can't reach. Overexertion will tire you out and can hurt your body.

A diverse use of gym machines can help you burn off a lot of weight. Start easy with the treadmill. Set it for the increased intensity routine. This will slowly increase the speed and incline of the treadmill. Make sure that it never gets too fast or too grueling for you. Run the treadmill for five minutes, then step off and stretch your leg muscles. Next go to the stair-stepping machine. Set it for an increased intensity workout and begin stepping. Be careful you don't step too fast. Five minutes of stair stepping is an excellent start. Next go to a rowing machine for about five minutes. As you work out and your cardiovascular system gets stronger, you will be able to handle a more intense workout.

Take a moment to stretch your body all over, then find a bicycle machine. Set it for an increased intensity routine. This time, go for about 10 minutes, then stretch your legs and arms again. Finish off with five more minutes on the treadmill.

Strength Training
Strength training can offer many weight-loss benefits. Idle muscles burn more energy than idle fat. By building up strong muscles, you can simply be relaxing while watching a movie and burn more calories than you would if you had less muscle. When you lift weights, you are actually tearing your muscles a little. Your body then repairs the muscles, which makes them stronger.

Start out with bench-pressing machine. This will work your chest and arms very well. Put on a safe amount of weight for what you can handle. Don't push too hard at the beginning. Do 10 reps to begin, and if you feel up to it, do another 10. Next find a machine that works your arms, back and chest. This type of machine will have two levers to pull toward your chest. Set your weight for a safe level. Do 10 reps, and if you feel comfortable, another 10. Find the machine that lets you work the back of your legs. This will have a bar for your legs that will let you pull your legs upward against the weights. Set it for an appropriate weight and do two sets of 10 reps if you can. Find the machine that lets you push yourself up against weights using your legs. You will push yourself up and away from a pad. Set this to an appropriate level with 10 reps and another 10 if you feel you can. These workouts will have worked your legs, back, arms and core muscles. Vary your routine using different machines every day so that you don't get bored and don't strain your muscles. Slowly increase the exercises you do and the weights you use. Consulting a personal trainer will provide you with optimum benefit out of your exercise routine.