This is how I lost 75 pounds after retiring from the NFL (and sustained it) ⬇️ Incline treadmill WALKING My advanced dose Incline 12 to 15 percent Speed 2.5 to 3.5 mph Duration 30 to 45 minutes Frequency 4 to 5 days per week Weekly total 150 to 225 minutes Beginner ramp to build consistency Phase 1 Weeks 1 to 2 Habit Builder Incline 4 to 6 percent Speed 2.2 to 2.8 mph Duration 15 to 25 minutes Frequency 3 to 4 days per week Weekly total 60 to 90 minutes Effort You can breathe through your nose most of the time Phase 2 Weeks 3 to 5 Capacity Builder Incline 6 to 8 percent Speed 2.5 to 3.0 mph Duration 25 to 35 minutes Frequency 4 days per week Weekly total 100 to 140 minutes Effort You can talk in short phrases but you are working Phase 3 Weeks 6 to 8 Sweet Spot Incline 8 to 10 percent Speed 2.7 to 3.2 mph Duration 30 to 40 minutes Frequency 4 to 5 days per week Weekly total 150 to 200 minutes Effort Elevated heart rate clean posture no rails Phase 4 Long Term Maintenance or Advan...