Its been 12 days since I started doing 90 minutes on treadmill and I lost 2lbs or 900 grams of body fat. Today I will reveal exactly how I did it!
My current body weight in 112.1kg and 12 days ago it was 113kg, which is a reduction of 0.9kg or 2 pounds.
I am losing weight at a rate of 1lbs a week and I am simply doing it by walking 90 minutes on a treadmill at a speed of 4km/h or 2.5 miles and an hour.
I do my usual breakfast of 3 Weetabix biscuit with semi skimmed milk and sweet tea at around 9:30 in the morning. But before I do my breakfast I drink 3 glasses of water 20 minutes before taking breakfast.
And at around 10:30 I do 60 minutes of treadmill and walk 4 kilometers or 2.5 miles. This cardio exercise means that in the morning I walk around 6800 steps and my heart beats are around 128-133 beats a minute.
In order to burn fat your heart beat should be between 115-132 beasts a minute (while you exercise).
After doing my morning cardio I go for a quick shower and drink another 3 glasses of water.
At around 13:30 I do my lunch which differs every day and it is usually around 1000 calories. Then I watch television for 2 hours (digesting food).
At around 17:00 I do my evening workout of 30 minutes on treadmill at the same speed but before I start my cardio I drink 2 glasses of water (20 minutes before starting workout).
After finishing my daily quota of exercise I go for another shower and by the end of the day I would have walked around 10000 steps throughout the day!
As you know many doctors and health specialist recommend that you walk at least ten thousand steps a day to regulate your blood pressure and overall health.
And by drinking 7-8 glasses of water a day I am making sure that my body does not dehydrate and gets at least 2 litres of water a day!
Around 19:30 I have my dinner and it is generally around 1000 calories.
Now lets do the maths!
Breakfast – 450 calories
Lunch – 1000 calories
dinner – 1000 calories
Total – 2450 calories
Morning cardio exercise – 450 calories
evening cardio exercise – 225 calories
Total – 675 calories
Therefore in 24hours I consume 2450 calories and burn 675 calories by doing 90 minutes of cardio exercise on treadmill which gives me a total of 1775 calories.
2450-675 = 1775 calories a day!
My BMR is around 2046 calories and I am consuming 1775 calories a day and this deficit is making me lose 1 pound and week.
I am aiming to lose 40.5kg or 90lbs in just 21 months!