When you want to shed body fat you're going to need to include cardio in your training program – and the treadmill
is often the expert's choice...
Don't be put off by the title - this isn't about endless hours of cardio. Spending too long on the treadmill will catabolize your hard-earned muscle, and have a detrimental effect on your muscle growth. That doesn't mean it should be neglected altogether though. Here are a few different sessions you can implement in your training program to decrease body fat without compromising your recovery or hard-earned muscle.
Just moving and performing some low-intensity exercise can work wonders for your recovery. If your legs feel like lead after a heavy day of squatting, it can be tempting to think complete rest is the best thing for them. This isn't true.
Walking at a moderate pace for 30 minutes or so will help to get blood into the muscle, which will aid recovery and diminish your muscle soreness. It'll also help you to burn a few extra calories, which will aid your fat loss efforts.
Instead of turning the treadmill on, the goal here is to run with the machine turned off. This really targets your quads, hamstrings, and glutes, and will build strength and power in your lower body.
1.Start by holding onto the arm supports on either side, and sprint as hard as you can to get the belt to start moving
2.Once it's going, sprint for as long as you are able until it slows down to a halt
3.Take 2-3 minutes rest, and then go again
4.Repeat this 5-10 times.
If you fancy a real challenge, set the treadmill to incline when you perform the sprints.
This is one of the most effective ways of stripping body fat quickly. It will also help to build strength and endurance in your quads, hamstrings, and glutes.
1.Set the treadmill to a pace that you can only sustain for 10 seconds or so.
2.Stand on either side of the belt and hold yourself up using the ar supports.
3.Slowly lower yourself down onto the belt and sprint as hard as you can for 10 seconds.
4.Jump off and pause the belt.
5.Rest for 2-3 minutes, and then go again.
6.Repeat this process 5-10 times.
Intervals are more effective for fat loss than sustaining the same pace for an extended period of time. They involve short periods of high intensity running, followed by longer periods of walking or jogging.
1.Set the treadmill at a pace you can sustain for about 30 seconds. Jump on and run for those 30 seconds.
2.Then, rather than jumping off and pausing the belt, reduce the speed until you are jogging lightly.
3.Stick at this pace for 60 seconds, before ramping the pace back up again.
4.Repeat this interval 10 times.
This exercise was done by Ahmed Al-Saffar at the Oxygen Club. You can follow him on Instagram @ Bin_9affar
Photography by Studio Muscles