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Ashley, a self-proclaimed transformation coach, keeps sharing insights related to weight loss and fat loss on her Instagram profile. His social media profile is full of tips and hacks on weight change and muscle building. A few weeks ago, Ashley shared an informative post on Instagram with a cardio routine guide that helped her in her weight transformation and fat loss journey. Read this also Do you want to lose 2-3 kg weight every month? Nutritionists Recommend These 3 Amazing Tips for Fast Weight Loss
“If you want to get lean by 2025, try this beginner-friendly incline treadmill routine! What I do is very similar and it helped me lose 15 pounds and 7% BF (body fat) in just 12 weeks. So far, I’ve been able to gain 5 pounds of lean mass without compromising a single pound of muscle in the process,” read an excerpt from Ashley’s caption.
Here is the cardio routine followed by Ashley:
Week 1: 30 minutes | 8.0 inclination | 2.5 speed
Week 2: 32 minutes | 8.5 inclination 2.6 speed
Week 3: 34 minutes | 9.0 inclination | 2.7 speed
Week 4: 36 minutes | 9.0 inclination | 2.8 speed
Week 5: 38 minutes | 9.5 inclination 2.9 speed
Week 6: 40 minutes | 9.5 inclination 3.0 speed
Week 7: 42 minutes | 10.0 inclination | 3.1 speed
Week 8: 44 minutes | 10.5 inclination 3.2 speed
Week 9: 46 minutes | 11.0 inclination 3.3 speed
Week 10: 48 minutes | 11.5 Inclination 3.4 speed
Week 11: 50 minutes | 12.0 inclination | 3.5 speed
Week 12: 52 minutes | 12.0 inclination | 3.5 speed
“The goal is to slowly move forward week by week. If you’re a little more advanced, you can start the first week with more incline or speed, but limit yourself to 30 minutes at first. If you need to stop for support, that’s okay! Just focus on keeping your legs under you and engaging your core, Ashley wrote. Read this also Woman who went from 76kg to 56kg shares lessons learned from losing 20kg: ‘Exercise is not enough’
Is cardio routine enough for weight loss?
Cardio isn’t the only thing that can improve weight change. Ashley notes other necessary lifestyle changes – “A well-designed weightlifting program that prioritizes progressive overload 5 days a week, combined with a calorie deficit focusing on whole, nutrient-dense foods.” Eat meals, meet my protein goals (150-175 grams per day), get plenty of rest, and stay hydrated.” Read this also Woman who lost 6kg in 12 weeks shares her guide to tracking fat loss
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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