600-Calorie Blast! Try This 60-Minute Treadmill Run
Looking to blast a ton of calories in just one hour? This challenging treadmill interval workout has your name all over it. Mixing up your pace every few minutes is a technique that helps blast belly fat and keeps things feeling fresh, so you don't deal with the boredom that can come from a long treadmill workout.
Once you've finished this workout (and burned 630 calories!), be sure to drink plenty of water, and take ample time to stretch out and cool down. Try this postrun yoga sequencethat will show your whole body some love after it's worked so hard for you. Before starting the workout, be sure to warm up with some dynamic stretches and a three-to-five-minute jog.
| TIME | PACE (MPH) | CALORIES BURNED* |
|---|---|---|
| 0:00-5:00 | 6.0 | 45 |
| 5:00-9:00 | 6.6 | 40 |
| 9:00-11:00 | 7.5 | 22 |
| 11:00-15:00 | 6.0 | 36 |
| 15:00-17:00 | 8.5 | 26 |
| 17:00-22:00 | 6.0 | 45 |
| 22:00-24:00 | 7.5 | 22 |
| 24:00-28:00 | 6.0 | 18 |
| 28:00-30:00 | 7.5 | 22 |
| 30:00-33:00 | 6.0 | 27 |
| 33:00-35:00 | 8.5 | 26 |
| 35:00-37:00 | 6.0 | 36 |
| 37:00-39:00 | 7.0 | 20 |
| 39:00-43:00 | 6.0 | 36 |
| 43:00-45:00 | 6.6 | 20 |
| 45:00-47:00 | 8.5 | 26 |
| 47:00-50:00 | 6.0 | 27 |
| 50:00-52:00 | 7.5 | 22 |
| 52:00-55:00 | 6.6 | 30 |
| 55:00-60:00 | 6.0 | 45 |
*Calories-burned calculations are based on a 130-pound woman
3 Evening Habits For Weight Loss
When you're trying to lose weight, it can seem like there's a never-ending barrage of temptation as you go about your day. And it doesn't stop when you get home — evenings on the couch can ruin a day full of healthy choices if you're employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.
Stop after dinner: It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you're reaching for your pantry door. If you're doing it out of habit or because you're bored, try spending more time out of the kitchen or drinking peppermint tea instead of snacking. Recognizing these food triggers can also help you learn to stop overeating.
Choose your snack wisely: Eating an early dinner can mean you're ravenous before bedtime, so if that's the case, there's nothing wrong with having a healthy snack later in the evening. Just keep things light; make sure that you don't eat something that will disrupt your sleep or undo all your work from the day.
Get ready for (good) sleep: Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but also, studies have shown that people who don't get enough sleep end up eating more than those who do. Start the next day off on the right foot, and you'll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine, like reading a book or drinking a cup of herbal tea, can help you wind down.
6 Things You’ll Have to Give Up if You Want to Lose Weight
Juice fasting, low-carb, Paleo, the Master Cleanse—if you’re someone who struggles with her weight, you might always be looking for the hot new diet that will magically make it all easier. Sorry to break it to you, but staying slim and healthy is usually about making a commitment to lasting lifestyle changes—not the latest trendy diet.
Banning a Food
Everyone has an all-time favorite junk food or an item that you can’t stop eating once you start. But crossing it off your grocery list forever will only heighten its appeal. “Try not to restrict any food from your diet because they will become more attractive when they are forbidden” . “Instead, allow yourself the food in moderation.” Granted, you know your own habits. If you're certain you will eat a whole box of cookies if it's sitting in your pantry, then you should only buy yourself one cookie. And when you’re consuming it, eat it mindfully. “Slowly enjoy every aspect of flavor, texture, and aroma so you are truly satisfied”.
Everyone has an all-time favorite junk food or an item that you can’t stop eating once you start. But crossing it off your grocery list forever will only heighten its appeal. “Try not to restrict any food from your diet because they will become more attractive when they are forbidden” . “Instead, allow yourself the food in moderation.” Granted, you know your own habits. If you're certain you will eat a whole box of cookies if it's sitting in your pantry, then you should only buy yourself one cookie. And when you’re consuming it, eat it mindfully. “Slowly enjoy every aspect of flavor, texture, and aroma so you are truly satisfied”.
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Skimping on Sleep
If you’ve ever felt bleary-eyed at your desk and inhaled an entire croissant without even paying any attention to what you were doing, you know that your sleep affects your eating habits. “Sleep loss is the number-one culprit that can throw your hunger cues out of whack”. The good news? This may be the most enjoyable habit to break—and the benefits of getting enough sleep can extend into all part of your life.
If you’ve ever felt bleary-eyed at your desk and inhaled an entire croissant without even paying any attention to what you were doing, you know that your sleep affects your eating habits. “Sleep loss is the number-one culprit that can throw your hunger cues out of whack”. The good news? This may be the most enjoyable habit to break—and the benefits of getting enough sleep can extend into all part of your life.
Crash Dieting
You’re in a wedding next weekend and know that only eating cottage cheese will kill five pounds, easy. Or everyone in your office is trying the juice cleanse, and you feel almost left out if you don’t participate. Resist the urge. Strict diets are unhealthy, but there's more to it than that: “Studies show they don't work, they slow your metabolism, and you will gain all the weight back”. If it’s making you dizzy with hunger, it’s definitely not a long-term solution.
You’re in a wedding next weekend and know that only eating cottage cheese will kill five pounds, easy. Or everyone in your office is trying the juice cleanse, and you feel almost left out if you don’t participate. Resist the urge. Strict diets are unhealthy, but there's more to it than that: “Studies show they don't work, they slow your metabolism, and you will gain all the weight back”. If it’s making you dizzy with hunger, it’s definitely not a long-term solution.
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Binge Drinking
Getting drunk and then housing a pizza might be a behavior associated with college life, but that doesn’t mean you stopped at age 22. “Alcohol lowers inhibitions and therefore increases mindless eating”. “To curb this, don't drink on empty stomach, pace yourself, and keep healthier snacks in the fridge for when you get home and defenses are down.”
Getting drunk and then housing a pizza might be a behavior associated with college life, but that doesn’t mean you stopped at age 22. “Alcohol lowers inhibitions and therefore increases mindless eating”. “To curb this, don't drink on empty stomach, pace yourself, and keep healthier snacks in the fridge for when you get home and defenses are down.”
Skipping Meals
It seems like simple math, right? If you skip lunch and eat a normal dinner, you just saved a ton of calories. But that’s not how it works. “Your hunger hormone—ghrelin—and satiety hormone—leptin—work best when nourished every four hours”. “If not, they go out of whack and can cause overeating later.” Try planning your meals ahead of time, especially on days you know you’ll be crazy busy and might be likely to skip.
It seems like simple math, right? If you skip lunch and eat a normal dinner, you just saved a ton of calories. But that’s not how it works. “Your hunger hormone—ghrelin—and satiety hormone—leptin—work best when nourished every four hours”. “If not, they go out of whack and can cause overeating later.” Try planning your meals ahead of time, especially on days you know you’ll be crazy busy and might be likely to skip.
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Eating Fat-Free Foods
It’s a bit of a holdover from the '90s, but low-fat cheese, butter, and cookies might still be hanging out in your kitchen right now. Remember that fat is not the bad guy. “We need fat to keep us full and promote satiety”. “Removing fat from food will leave us craving more and overeating later.” Picking fat-free versions of certain foods can even cause you to take in fewer nutrients from them. “Removing fat from foods like dairy prevents absorption of important fat-soluble vitamins like A and D—and calcium, as well.”
It’s a bit of a holdover from the '90s, but low-fat cheese, butter, and cookies might still be hanging out in your kitchen right now. Remember that fat is not the bad guy. “We need fat to keep us full and promote satiety”. “Removing fat from food will leave us craving more and overeating later.” Picking fat-free versions of certain foods can even cause you to take in fewer nutrients from them. “Removing fat from foods like dairy prevents absorption of important fat-soluble vitamins like A and D—and calcium, as well.”
How Much Avocado Is Too Much?
From its creamy texture to its ability to fight belly fat, there is so much to love about the avocado. But can there can be too much of a good thing — especially when it comes to calories? It's so easy to polish off a single avocado in one sitting. And while a single apple or banana counts as a serving of fruit, the avocado falls outside of this simple rule of thumb.
Despite being high in good-for-you For a 2000-calorie diet, the daily intake of fat, including MUFAs, is capped at 65 grams. A five-ounce, medium-size avocado (roughly one cup) contains 23 grams of fat — that's almost one third of your fat intake for a day — and roughly 250 calories. For comparison, a medium apple is just under 100 calories and is relatively fat free. I am sad to say, a serving size of avocado is not the entire piece of fruit, but one-fifth of it, which is only an ounce. That's about two to three slices.
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Now, if you're accustomed to topping your salad with an entire avocado, fear not.Nutritionist J. Upton says that habit is OK as long as you adjust your diet to account for those extra calories and use it to replace "low-quality carbs or other foods rich in saturated fats." She suggests skipping the croutons and topping your greens with avocado, or replacing the cheese on your turkey sandwich with avocado. She qualifies her statement by adding that "a half of an avocado per day is a more reasonable serving." Come clean and tell us, how much avocado do you usually eat?
Faster, Harder, Longer: How to Maximize a Treadmill Workout
Between the sloppy, muddy trails and Spring showers, unpredictable weather this time of year may be one reason to take refuge in your trusty ol' gym. Treadmills might feel safer and more controlled, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.
To Burn More Calories
- Do intervals: Running at a consistent pace is great for longer training runs, but during shorter workouts, increase the intensity by including speed intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
- Gradually increase your speed throughout your workout: Running faster burns more calories, and since you don't want to start your run at a seven mile per hour (mph) pace, start out with a brisk walk (four mph) and every two to five minutes, give your speed a little push until you're running at a five to eight mph pace.
- Run longer: It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and an hour long run burns 540 calories.
Read more:
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To Strengthen Your Muscles
- Raise the incline: Hills help to target your thighs, calves, and booty, so pump up the incline and you'll notice a little extra power in your lower body. Doing hill work will also help prevent shin splints.
- Incorporate walking lunges: Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
- Let go of the handles and pump your arms: Using your upper body while running not only tones your biceps, triceps, and shoulders, but since you're balancing without holding on, you'll also tone your core.
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To Increase Your Speed
- Incorporate tempo runs: If you want to run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal, comfortable pace for a steady period of time. After warming up, set your desired pace on the treadmill and run. The treadmill is like a metronome forcing you to keep tempo.
- Practice negative splits: This technique involves running the second half of a run at a faster pace than the first half. It seems like it might make your total time slower, but conserving your energy in the beginning and allowing your muscles to warm up will actually help you comfortably increase your pace on the second half of your workout, so you end up with a faster time. Find more about the benefit of training with negative splits here.
- Include intervals with incline: Throughout your workout, periodically raise the incline for a few minutes to represent the hills you'd find on a trail run. Then when you lower the slope to a flat position, you'll feel stronger and be able to run much faster.
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Beginner Running Tips and Tricks
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