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A comprehensive fitness plan requires a few key components: Proper nutrition, resistance training, and cardio. While all three are important, they are not equally important for fat loss. That is, fat loss is achieved primarily through proper nutrition, and no amount of cardio can cover for a bad diet.
Most beginners focus on the cardio thinking they're going to burn a few hundred calories to make room for extra dessert. Unfortunately it doesn't work that way.
However, if your diet is on point, doing cardio can burn some extra calories and help stimulate fat loss. And the good news is that cardio need not be super intense. You don't have to run 5 miles every day to get the fat burning results you're looking for. Here's a low-impact, easy method to strip fat away and improve your endurance. But remember: Your diet comes first!
Uphill Treadmill Walking
I'm a big fan of walking.
Distance for distance, walking burns the same amount of calories as running does. Yes, that's right, walking a mile burns just as many calories as running a mile. The only difference is that running offers a little more endurance and health benefits - but the calories remain the same.
If you're running for sport or competition, then by all means keep at it. If you're running to lose weight, I'd recommend walking instead. I'd even go as far as to say that treadmills are a great way to do this. It's not edgy or new, but it's effective.
Treadmills are a great way to do this and they can help keep your fitness plan on track if the weather isn't in your favor. And since running isn't always the best choice for everyone (I feel it causes more harm than good), walking can be a low-impact and easy way to get fit.
In addition, raising the incline up to 8-10% while walking on the treadmill can burn as much as 60% MORE calories than walking flat. Over time, this will add up.
Here are a few extra benefits of incline treadmill walking:
It increases heart rate much faster than flat walking. This is great if you're working to improve your cardiovascular endurance.
Walking or running at a 2% incline simulates being outdoors. This is great for athletes who can't train outdoors.
Walking at an incline increases your lower body strength and endurance a little more than flat walking. The muscles have to stretch and overcome a greater range of motion.
Incline walking can be more pleasurable than running if you're trying to read or watch TV while exercising. This can improve your likelihood of sticking with the exercise program!
Having said that, don't struggle too hard on trying to find the perfect setting. Just hop on your treadmill and find a comfortable walking pace, then increase the incline. I recommend starting at 5%, then gradually increasing up to 8-10%. Some specialty treadmills can go as high as 25% incline, but most cap at around 12-15%.
Adjust your pace to suite your needs, and happy walking!
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