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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 m
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