Working out on treadmill to lose weight

The 12-5-30 workout method on a treadmill, which recently caused a stir on social media, has reignited interest in treadmills and revealed this fitness equipment’s overlooked potential. The numbers 12-5-30 come from the workout parameters: a 12% incline, a speed of 5 kilometers per hour, and a duration of 30 minutes. If you’ve tried the 12-5-30 method, you’ve already experienced the significant benefits of incline walking (known as the 12-3-30 method in countries that use miles, where 3 represents the walking speed of 3 miles per hour, approximately 4.8 kilometers per hour):

It efficiently burns calories and helps you lose weight quickly

This goes without saying. After all, all physical activities do this. However, this incline walking exercise engages various muscle groups and adds an extra challenge. Compared to walking on a flat surface, it results in more efficient calorie burning, making it an effective option for those aiming to lose extra weight.

It has less impact on joints, protecting them

Each time we run, the impact force from the ground on our bodies is 2.5 times our body weight, and this immense force can damage joints and bones. However, since incline walking is a form of low-intensity interval training (LIIT), it provides protection for your joints. While running may seem simple, it can cause some damage to our musculoskeletal system. Repeated impact can lead to joint discomfort and an increased risk of injury. One of the benefits of incline walking is that it offers a more sustainable and joint-friendly walking and running experience.

Promotes heart health

Regular incline walking on a treadmill can work wonders for heart health, providing a much-needed antidote to a sedentary lifestyle spent sitting at a desk. The principle is simple: walking on an incline strengthens your heart and promotes blood circulation, thereby improving your overall health. The uphill challenge enhances cardiovascular endurance, improving heart health and stamina. This combined effect significantly reduces the risk of heart disease, stroke, and other cardiovascular issues.

Powering lower-body sculpting

Another benefit of incline walking is that it specifically targets your lower-body muscles, including the glutes, hamstrings, and calves. The incline acts as natural resistance, elevating your daily workout to the next level and helping to effectively tone and strengthen these muscle groups. This tailored approach enhances the aesthetic appeal of these areas and boosts overall lower-body strength, making incline walking a comprehensive and effective fitness option.

Suitable for fitness enthusiasts of all levels

Incline walking on a treadmill is an ideal fitness choice for all fitness enthusiasts. Its adaptability ensures inclusivity, allowing beginners to start at a more moderate pace while challenging experienced enthusiasts with higher intensity. This versatile exercise is suitable for different fitness levels and effectively works multiple muscle groups, creating a customized workout experience tailored to each individual. 12-5-30 is the overall goal. Those new to the activity can adjust the slope, speed, and time based on their physical condition and fitness level, gradually increasing to the 12-5-30 target or beyond. Of course, it is important to consult with a fitness coach for guidance during the exercise process. If you feel any discomfort, seek medical attention promptly to avoid sport-related injuries.

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Weekly Scientific Fat Loss Plan (Height: 170 cm / Weight: 170 lbs)

Core Philosophy: Achieve sustainable fat loss by reasonably allocating carbohydrates, optimizing dietary structure, and combining strength and aerobic exercises, while avoiding muscle loss and metabolic damage.
Diet Plan (approximately 1,900-2,100 calories per day)

Dietary Principles

• Carbohydrates: 50-55% of total calories. Choose low-GI carbohydrates (such as sweet potatoes, oats, and brown rice), and avoid refined sugars and highly processed foods.
• Protein: 1.5-2g per kilogram of body weight (from sources such as chicken breast, fish, and tofu).
• Moderate fat intake: Nuts, olive oil, and deep-sea fish provide essential fatty acids.
• Meal plan: 5-6 meals per day to stabilize blood sugar and reduce hunger.

Sample Meal Plan

• Breakfast: 50g oats + 200ml of milk + 2 hard-boiled eggs + 50g blueberries (or 2 slices of whole-grain bread + peanut butter + half a banana)
• Snack: 100g sugar-free yogurt + 20g mixed nuts (or 1 apple + low-fat cheese)
• Lunch: 120g brown rice + 200g steamed fish + stir-fried broccoli and carrots (or buckwheat noodles + stir-fried shrimp and vegetables)
• Afternoon tea: 120g brown rice + 200g steamed fish + stir-fried broccoli and carrots (or buckwheat noodles + stir-fried shrimp and seasonal vegetables)
• Dinner: 1 ear of corn + 150g tofu + cold-stirred spinach (or mixed grain porridge + 100g lean beef + garlic-flavored water spinach)
• Before bed: 200ml skim milk (optional, to alleviate hunger)

Key Tips:

• Meal content can be substituted.
• Drink 2L of water daily (to boost metabolism); use olive oil or coconut oil for cooking.
• Allow one “free meal” per week (such as a small amount of dessert) to reduce the risk of overeating.

️ Fitness Plan (5 days training + 2 days recovery)
Training Principles:

• Focus on strength training: maintain muscle mass, increase basal metabolism (dumbbell/bodyweight training).
• Moderate aerobic exercise: aerobic exercise on an empty stomach or moderate-to-low intensity aerobic exercise 30 minutes after strength training.

Daily Schedule

• Day 1 & 4: Chest/Back + Core
  Kneeling push-ups 4 sets × 15 reps (warm-up)
  Dumbbell bench press 4 sets × 8-12 RM
  Dumbbell rows 4 sets × 8-12 RM
  Plank 3 sets × 60 seconds
  Treadmill brisk walk 30 minutes (6% incline)
  (Note: Corrected “8 sets” to “4 sets” for practicality)
• Day 2 & 5: Glutes/Legs + Cardiovascular
  Dumbbell squats 6 sets × 10-15 reps
  Dumbbell deadlifts 6 sets × 8-12 RM
  Lunges 4 sets × 12 reps per leg
  Jumping rope 10 minutes (interval training)
• Day 3 & 6: Shoulders & Arms + HIIT
  Dumbbell presses 6 sets × 10 reps
  Side raises + front raises 4 sets × 15 reps each
  Burpees 3 sets × 15 reps + jumping jacks 3 sets × 30 seconds
• Day 7: Recovery Day
  Yoga stretches (focus on relaxing glutes and legs)
  Walking or light household activities

Key Notes

• Carbohydrate intake calculation: Based on standard body weight (170-105=65kg), daily carbohydrate intake should be approximately 260-300g, divided into 4-5 meals.
• Prioritize sleep: Ensure 7 hours of sleep; growth hormone secretion peaks between 11 PM and 2 AM, promoting fat burning.
• Monitor and adjust: Measure body fat percentage weekly instead of weight, as increased muscle mass may mask fat loss.
• Avoid common misconceptions:
  • Fruit intake ≤ 200g per day (preferably berries and apples).
  • No need to completely eliminate sugar, but added sugar intake ≤ 25g per day.

Expected Outcomes and Long-term Recommendations

• Short-term: Weight loss of 1–2 pounds in the first week (primarily water weight); waist circumference reduction of 1–3 cm.
• Mid-term: Body fat percentage reduction of 2–4% after 4 weeks; significant improvement in physical performance.
• Long-term: Transition to a “carb cycling” (alternating high- and low-carb) or Mediterranean diet pattern.