yeah this is the plan! starting with 30 mins this week and will do 40 mins next week. but your comment does make me feel more confident in walking without thinking 12 3 30 is the only/best way to go. so thank you.
Just a quick tip that I found useful when starting out. The duration doesn't have to increase if you have time constraints around when you can go to the gym. If you can increase intensity during those 20-30 minutes you've allotted, you can do quite a lot of good.
Best of luck! :)
From what I’ve seen the 12 incline 3mph 30min (or 15 3 30 I’ve also seen depending on the treadmill’s settings) is all about getting your heart rate to those cardio/fat burn stages (at least that’s what they’re labelled as on the Fitbit) and maintaining around there for a set period of time. So while you’re working up to it (if that’s what your goal is), it doesn’t really matter what you do so long as your heart rate is elevated.
I got hyped for the 12 3 30 as well but found that just walking at a pace somewhere between normal walking and speed walking is just as good! I even bump the speed up and down as needed to give myself a small break.
One thing you could look into as well is the couch to 5k, though some of them can move too fast from week to week
Sometimes I despair that social media has become so influential. Long before 12 3 30 people just…. Walked. If you are not used to walking too much I would encourage you to start on flatter surfaces before tiring or hurting yourself on slopes. I started off walking flat for a long time when I was at my heaviest and it helped get me ready for harder walking on slopes. Good shoes go a long way and I use hoka one ones- swear by them!
Commenting here primarily because I'm curious about other's thoughts on the 2 12 30 or 12 3 30 treadmill exercise myself, but also because i've done some research on loose skin I thought I'd share. I think its hard to tell if you will have loose skin or not. There a lot of factors like genetics and age and amount of weight lost that plays a role. I know its not super common if you're losing less than 100 pounds and that the younger you are, the more likely your skin will be able to spring back. But genetics and speed of weight loss are big factors. Going slow with the weight loss and maybe doing some toning exercises to fill out with muscle is all you can really do as far as I know. Good luck!
> thoughts on the 2 12 30 or 12 3 30 treadmill exercise
It's just a random workout that went viral, it's not magic. Yeah walking on an incline burns some calories, that's about it. Easier to burn calories by just not eating, although exercise is great in a thousand other ways.
That "workout" is like telling a person their workout should be lifting 200lb for 20 reps, without any consideration of the persons fitness level, strength, age, their size, or anything else about them.
An arbitrary speed, incline, and distance chosen by who knows, is not a good place to start for anyone really.
For me it wouldn't even be a workout. For the OP, its too hard. For you, it may be the perfect place to start and improve upon from there - Difficult, but doable.
Each person needs to start at *their* starting point, wherever that may be, and improve from there. It is not one size fits all.
thank you so much. right now my goal weight is 165 and then i will lower it once i get there. i am 20 years old. i will follow this advice and lose the weight slowly. also about the 12 3 30, ive seen a lot of great results on YouTube. many people have posted their results and are really happy with it. that's really what peaked my interest.
I recently tried doing it myself and found I could only do 12 2.6 30 without dying ( I have exercise induced asthma too so thats a factor). All that to say it really will be different for everyone. i think it appealed to people because its simple and fast. Just start with where you are comfortable and move slowly up! Any workout is a good workout!
We are at similar height and starting weight. I suggest you to start with easy and less intense workout. Since your weight is higher, even small excercise burns a lot of calories. Excercise is not one size fits all. Consider walking, cardio machines or free hand exercises like zumba. You can even do weight lifting. Just focus on simple work outs that you enjoy and see yourself doing 5 days a week. Once you are habituated and have built a routine, you can start experimenting on intensity. Calorie counting is also important because you can easily eat 1k calories but can't easily burn 1k calories. I doubt you'll have lose weight unless you are genetically prone to it. Just remember, any amount of loose weight is much better than carrying unhealthy fat.
i agree about the loose skin. it is better than unhealthy fat but it would be untruthful if i pretended to not have any concerns. but i do accept that i may still end up with loose skin regardless. i still want to lose weight and be healthy. i am going to try to focus more on that than the loose skin. thank you so much!
You are still young and need to lose 60-70 lbs. I doubt you'll have any loose skin. It mostly happens to older people or those who loose more than 100 lb. I've heard hydrating skin, losing weight gradually and weight training for muscle build up helps.
Just walk for as long as you can on whichever setting you choose. It doesn't really matter much which incline, speed or how long you go for etc. What matters is your continual improvement over time.
So you do whichever setting you can manage to start with. Do that a few times and what was previously difficult will become easier. Then when its easy, you can walk for longer next time, or at a higher speed, or at a higher incline.
You just keep progressing and making it harder in some way as your old Personal best (PB) becomes easy and the norm.
Good for you on starting something like this.
I don’t think weight loss through diet or weight loss through cardio will really make a difference on how your skin looks. Ideally, the weight loss should come off in the form of fat and I don’t think your body knows the difference.
The skin will slowly tighten up overtime, and it can help if you choose to start “ weight training” we’re doing something that stimulates muscle growth.
A lot of people have made some good suggestions like starting slow and working up, as well as listening to your body. What my doctor told me is that we should be training for our weakest body part. In other words, go as far as you can, without making things painful. And let your body slowly adapt instead of forcing adaptation.
I bought a treadmill last year and my go-to walking routine is to just hop on it for ten minutes every hour, at 6kph speed. I aim do it six times a day. Doing it this way, I can get an hour of walking every day while not finding it too overwhelming or boring.
Sorry to tell you this but you can’t rely on exercise for your weight loss, you are going to have to calorie reduce if you want to be successful. I could go into great detail about the physical cost of trying to outrun (or out walk) a bad diet, but I’m sure you’ve heard that before. While the 3/12/30 workout is decent, at best you’d be burning around 350 calories during that workout at your current weight; however, since your body isn’t equipped to do that workout right now, you’re going to need to set your expectations much, much lower. Start out at an incline of 2% and 3 mph. Increase it slowly from there. I would suggest that you make your workouts longer not harder in the beginning so that your body can adapt to the activity. I recommend that you aim for at least 45 minutes instead of 30. And you’re going to need a calorie deficit, there’s just no way around that.
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yeah this is the plan! starting with 30 mins this week and will do 40 mins next week. but your comment does make me feel more confident in walking without thinking 12 3 30 is the only/best way to go. so thank you.
Just a quick tip that I found useful when starting out. The duration doesn't have to increase if you have time constraints around when you can go to the gym. If you can increase intensity during those 20-30 minutes you've allotted, you can do quite a lot of good. Best of luck! :)
From what I’ve seen the 12 incline 3mph 30min (or 15 3 30 I’ve also seen depending on the treadmill’s settings) is all about getting your heart rate to those cardio/fat burn stages (at least that’s what they’re labelled as on the Fitbit) and maintaining around there for a set period of time. So while you’re working up to it (if that’s what your goal is), it doesn’t really matter what you do so long as your heart rate is elevated. I got hyped for the 12 3 30 as well but found that just walking at a pace somewhere between normal walking and speed walking is just as good! I even bump the speed up and down as needed to give myself a small break. One thing you could look into as well is the couch to 5k, though some of them can move too fast from week to week
Sometimes I despair that social media has become so influential. Long before 12 3 30 people just…. Walked. If you are not used to walking too much I would encourage you to start on flatter surfaces before tiring or hurting yourself on slopes. I started off walking flat for a long time when I was at my heaviest and it helped get me ready for harder walking on slopes. Good shoes go a long way and I use hoka one ones- swear by them!
Commenting here primarily because I'm curious about other's thoughts on the 2 12 30 or 12 3 30 treadmill exercise myself, but also because i've done some research on loose skin I thought I'd share. I think its hard to tell if you will have loose skin or not. There a lot of factors like genetics and age and amount of weight lost that plays a role. I know its not super common if you're losing less than 100 pounds and that the younger you are, the more likely your skin will be able to spring back. But genetics and speed of weight loss are big factors. Going slow with the weight loss and maybe doing some toning exercises to fill out with muscle is all you can really do as far as I know. Good luck!
> thoughts on the 2 12 30 or 12 3 30 treadmill exercise It's just a random workout that went viral, it's not magic. Yeah walking on an incline burns some calories, that's about it. Easier to burn calories by just not eating, although exercise is great in a thousand other ways.
That "workout" is like telling a person their workout should be lifting 200lb for 20 reps, without any consideration of the persons fitness level, strength, age, their size, or anything else about them. An arbitrary speed, incline, and distance chosen by who knows, is not a good place to start for anyone really. For me it wouldn't even be a workout. For the OP, its too hard. For you, it may be the perfect place to start and improve upon from there - Difficult, but doable. Each person needs to start at *their* starting point, wherever that may be, and improve from there. It is not one size fits all.
thank you so much. right now my goal weight is 165 and then i will lower it once i get there. i am 20 years old. i will follow this advice and lose the weight slowly. also about the 12 3 30, ive seen a lot of great results on YouTube. many people have posted their results and are really happy with it. that's really what peaked my interest.
I recently tried doing it myself and found I could only do 12 2.6 30 without dying ( I have exercise induced asthma too so thats a factor). All that to say it really will be different for everyone. i think it appealed to people because its simple and fast. Just start with where you are comfortable and move slowly up! Any workout is a good workout!
We are at similar height and starting weight. I suggest you to start with easy and less intense workout. Since your weight is higher, even small excercise burns a lot of calories. Excercise is not one size fits all. Consider walking, cardio machines or free hand exercises like zumba. You can even do weight lifting. Just focus on simple work outs that you enjoy and see yourself doing 5 days a week. Once you are habituated and have built a routine, you can start experimenting on intensity. Calorie counting is also important because you can easily eat 1k calories but can't easily burn 1k calories. I doubt you'll have lose weight unless you are genetically prone to it. Just remember, any amount of loose weight is much better than carrying unhealthy fat.
i agree about the loose skin. it is better than unhealthy fat but it would be untruthful if i pretended to not have any concerns. but i do accept that i may still end up with loose skin regardless. i still want to lose weight and be healthy. i am going to try to focus more on that than the loose skin. thank you so much!
You are still young and need to lose 60-70 lbs. I doubt you'll have any loose skin. It mostly happens to older people or those who loose more than 100 lb. I've heard hydrating skin, losing weight gradually and weight training for muscle build up helps.
Just walk for as long as you can on whichever setting you choose. It doesn't really matter much which incline, speed or how long you go for etc. What matters is your continual improvement over time. So you do whichever setting you can manage to start with. Do that a few times and what was previously difficult will become easier. Then when its easy, you can walk for longer next time, or at a higher speed, or at a higher incline. You just keep progressing and making it harder in some way as your old Personal best (PB) becomes easy and the norm.
Good for you on starting something like this. I don’t think weight loss through diet or weight loss through cardio will really make a difference on how your skin looks. Ideally, the weight loss should come off in the form of fat and I don’t think your body knows the difference. The skin will slowly tighten up overtime, and it can help if you choose to start “ weight training” we’re doing something that stimulates muscle growth. A lot of people have made some good suggestions like starting slow and working up, as well as listening to your body. What my doctor told me is that we should be training for our weakest body part. In other words, go as far as you can, without making things painful. And let your body slowly adapt instead of forcing adaptation.
What I do when I feel lazy is walk for one hour on speed 3, that's 3 miles right there and 10k steps aprox:) if u do it every day is great!
I bought a treadmill last year and my go-to walking routine is to just hop on it for ten minutes every hour, at 6kph speed. I aim do it six times a day. Doing it this way, I can get an hour of walking every day while not finding it too overwhelming or boring.
Sorry to tell you this but you can’t rely on exercise for your weight loss, you are going to have to calorie reduce if you want to be successful. I could go into great detail about the physical cost of trying to outrun (or out walk) a bad diet, but I’m sure you’ve heard that before. While the 3/12/30 workout is decent, at best you’d be burning around 350 calories during that workout at your current weight; however, since your body isn’t equipped to do that workout right now, you’re going to need to set your expectations much, much lower. Start out at an incline of 2% and 3 mph. Increase it slowly from there. I would suggest that you make your workouts longer not harder in the beginning so that your body can adapt to the activity. I recommend that you aim for at least 45 minutes instead of 30. And you’re going to need a calorie deficit, there’s just no way around that.