elliptical machines vs treadmill as a way to lose weight?
I need to lose 60 pounds to be my ideal weight- I use the treadmill quite often, but am losing weight as a snails pace- Friends told me elliptical machines are actually better weight burning exercises than treadmills- Is this true? Should i spend more time on the treadmill or the elliptical machines ?
Basic premise behind weight loss is calories in verses calories out. So you need to burn more calories than you eat. This best done with a combination a good balanced meal plan or diet, (what ever you choose to call it) and exercise.
There are 3 major ways we burn calories during the day:
resting metabolic rate (RMR),
the thermic effect of food (TEF), and
physical activity energy expenditure (PAEE).
RMR is the number of calories we burn to maintain our vital body processes in a resting state.
TEF results from eating food, and is the increase in energy expended above your RMR.
PAEE accounts for the remainder of your daily energy expenditures. Included in PAEE is the energy expended in exercise and the activities of daily living
To achieve a healthy body weight and optimal body composition, the key is to maximize
your metabolism and reduce your caloric intake. To increase your metabolism,
you should:
(1) increase your muscle mass by performing resistance exercise two to
three days per week (e.g., working out with elastic bands, weights, stability balls, body
bars, etc.);
(2) work up to at least 200 minutes of aerobic exercise per week (e.g., walking, jogging, bicycling, step aerobics, etc.; and
(3) eat a low- (but not too low) calorie diet. Eating less than 1,200 calories per day has been shown to decrease your metabolism. Active women should eat about 1,500 calories per day.
Remember, there is no miracle pill or other “quick-fix” solution for jump-starting a person’s metabolism. One who is willing to make simple lifestyle changes and be consistent in their application will reap the future benefits of a healthy body weight and composition.
In order to lose 2 lbs. a week you need to be in 1000 calorie deficit every day. 1 lb. of fat takes 3500 calories to burn off. You need to balance your protein, fat and carbs as well. Too many carbs, they have no where to go except fat cells. Too much protein, you go into ketosis, and this is bad for your liver, and the all the extra protein gets converted in to fat as well. Too much fat and well, no need to explain that. I've had great success with having my clients follow the 40% carbs, 30% Protein and 30% fat progam.
Also, burning calories takes oxygen so when you exercise you need to get your heart rate up to a sufficient amount to utilize oxygen. 60-75% of your max target heart rate for a minimum of 20 minutes per exercise session. Since it takes roughly 15 minutes to get this rate, you will actually need to do a minimum of 35 minutes to effectively start the fat burning process. Remember more calories out than in, but don't go below 1200 calories, so if the weight doesn't seem to be coming off, increase the time you exercise. Whether you use the Treadmill or Elliptical, you need to get your heart rate up enough and long enough to burn fat.Good Luck, hope this helps.
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