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!
Check out Health Surgeon’s Health Calculators to determine your BMR and how many calories you are burning doing over 100 activities.