{"id":6008,"date":"2018-06-27T09:59:07","date_gmt":"2018-06-27T15:59:07","guid":{"rendered":"http:\/\/thebellyfitclub.com\/wordpress\/?p=6008"},"modified":"2019-08-19T13:30:57","modified_gmt":"2019-08-19T19:30:57","slug":"lose-a-pound-a-week","status":"publish","type":"post","link":"https:\/\/thebellyfitclub.com\/wordpress\/lose-a-pound-a-week\/","title":{"rendered":"Lose a POUND a Week!"},"content":{"rendered":"
[vc_row][vc_column][vc_custom_heading text=”Stay slim following this 7-day plan on your treadmill.” font_container=”tag:h1|text_align:center” use_theme_fonts=”yes”][vc_column_text]\n

All you need is a good pair of running shoes, a treadmill, and a little dedication. <\/p>\n[\/vc_column_text][vc_text_separator title=”Level One” border_width=”2″][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”6019″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Warm up: Walk at a comfortable pace for 3-4 minutes<\/p>\n

Increase the speed 1 mph. Hold that pace for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6009″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Increase the incline to 3%<\/p>\n

If that feel easy, take it to 5% and keep it there for 5-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6017″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph. <\/p>\n

Place your feet on the side rails and hold onto the heart rate monitor bar. <\/p>\n

Squat back slowly and return back to standing. <\/p>\n

Repeat for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6018″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. <\/p>\n

Stay at that pace for 2-minutes<\/p>\n

Add Incline to 5% <\/p>\n

Hike for 5-minutes[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”6015″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph.<\/p>\n

Place your feet on the foot rails and hands on the heart rate bar. <\/p>\n

Step feet back, and lower your chest down towards the heart rate bar. <\/p>\n

Repeat for 2-minutes.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6016″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]After 2-minutes of pushups, return back to your last walking pace yet increase it by 1 mph. <\/p>\n

Stay at that pace for 2-minutes.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6017″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph. <\/p>\n

Place your feet on the side rails and hold onto the heart rate monitor bar. <\/p>\n

Squat back slowly and return back to standing. <\/p>\n

Repeat for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6020″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]If you can, increase your speed to a pace that has you jogging. It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level two of this program. <\/p>\n

After 1-minute, take the speed down to a comfortable walking pace and cool down for 3-4 minutes. [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_text_separator title=”Level Two”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”6019″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Warm up: Walk at a comfortable pace for 3-4 minutes<\/p>\n

Increase the speed 1 mph. Hold that pace for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6009″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Increase the incline to 5%<\/p>\n

If that feel easy, take it to 8% and keep it there for 5-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6017″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph. <\/p>\n

Place your feet on the side rails and hold onto the heart rate monitor bar. <\/p>\n

Squat back slowly and return back to standing. <\/p>\n

Repeat for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6018″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. <\/p>\n

Stay at that pace for 2-minutes<\/p>\n

Add Incline to 8% <\/p>\n

Hike for 5-minutes[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”6015″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph.<\/p>\n

Place your feet on the foot rails and hands on the heart rate bar. <\/p>\n

Step feet back, and lower your chest down towards the heart rate bar. <\/p>\n

Repeat for 2-minutes.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6016″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]After 2-minutes of pushups, return back to your last walking pace for 1-minute<\/p>\n

Now, increase your pace to a jog. Stay at that pace for 2-minutes.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6017″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph. <\/p>\n

Place your feet on the side rails and hold onto the heart rate monitor bar. <\/p>\n

Squat back slowly and return back to standing. <\/p>\n

Repeat for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6020″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]If you can, increase your speed to a run (6-7 mph). It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level three of this program. <\/p>\n

After 1-minute, take the speed down to a comfortable walking pace and repeat the entire program again. <\/p>\n

End with a 3-4 minute cool down. [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_text_separator title=”Level Three”][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”6019″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Warm up: Walk at a comfortable pace for 3-4 minutes<\/p>\n

Increase the speed 1 mph. Hold that pace for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6009″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Increase the incline to 10%<\/p>\n

If that feel easy, take it to 15% and keep it there for 5-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6017″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph. <\/p>\n

Place your feet on the side rails and hold onto the heart rate monitor bar. <\/p>\n

Squat back slowly and return back to standing. <\/p>\n

Repeat for 2-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6018″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]After 2-minutes of squats, increase the speed to a comfortable running pace (6mph) <\/p>\n

Stay at that pace for 2-minutes<\/p>\n

Add Incline to 5% <\/p>\n

Hold that pace for 5-minutes[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”5995″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Take the incline down and increase your running speed to 6.5 or 7 mph or which ever is hard for you. <\/p>\n

Maintain that pace for 5-minutes[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6009″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Take the speed back down to a comfortable run or jog. Add 5% incline and maintain that for 5-minutes.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6010″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Bring the incline down and slow your speed to 1 mph. <\/p>\n

Hop off your treadmill and PLANK or PLANK with KNEE to ELBOW for 1-minute. [\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6023″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Back on the treadmill yet this time let’s work our back.<\/p>\n

Use the hand rails to do modified pull-ups. Do this for 1-minute.<\/p>\n

 <\/p>\n

 [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/4″][vc_single_image image=”5995″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]After pull-ups. Stand up and RUN! <\/p>\n

Take that speed up to a uncomfortable pace. It’s only for 1-minute! GO! [\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6009″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Slow your speed down to a walking pace (4 mph), and increase your incline to 15%. Hike for 3-minutes. [\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6015″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]Cool down by doing Push-Ups on the Treadmill or on the Floor. <\/p>\n

How many can you do? Try to do 1-more than you did today, tomorrow.[\/vc_column_text][\/vc_column][vc_column width=”1\/4″][vc_single_image image=”6016″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_column_text]End with some stretches or walk for another 5-minutes. [\/vc_column_text][\/vc_column][\/vc_row]\n<\/section>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_custom_heading text=”Stay slim following this 7-day plan on your treadmill.” font_container=”tag:h1|text_align:center” use_theme_fonts=”yes”][vc_column_text] All you need is a good pair of running shoes, a treadmill, and a little dedication.  […]<\/p>\n","protected":false},"author":2,"featured_media":6036,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[12,43,47],"tags":[],"_links":{"self":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/6008"}],"collection":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/comments?post=6008"}],"version-history":[{"count":5,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/6008\/revisions"}],"predecessor-version":[{"id":6026,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/posts\/6008\/revisions\/6026"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media\/6036"}],"wp:attachment":[{"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/media?parent=6008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/categories?post=6008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thebellyfitclub.com\/wordpress\/wp-json\/wp\/v2\/tags?post=6008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}