I ran good when I was in the Marines but these days my knees ache a bit too
Actually the treadmill is better option as it has inbuilt shock absorbers (Most modern treadmills has that built in these days
), so a treadmill will be way more gentle to your knees than running outside until you lost enough weight so it doesn't put so much strain on your bone/muscle tissue in your knees.
Also running in the mornings directly after you wake up will make you burn more fat as it raises the metabolism even higher. Run to walk - don't over do it in the start and then raise the bar as you go along and feel you can pressure yourself even further.
Best is also if you follow some training program that will play on your phone/mp3 player etc. while doing it. For example Nike Plus training app:
Running for Beginners to Regulars: Guided Runs for 5k, 10k, Half Marathon & More
Don't fvck around in the gym doing anything else than your training wasting time on browsing the phone etc. etc.:
Just go there as it is a job that you need to do; Get in, get it done and get the fvck out as soon as you are done.
One way of seeing it is that it is like brushing your teeth. Not fun always but it has to be done
anyway. So just do it.
45 - 60 minutes is enough, 5-6 days a week should be your goal. 2-3 times a week is just maintaining your current shape. It is the last days that makes the difference. Restitute your body on Sundays for example.
Also remember that the training is just about half the battle:
Eating healthy food and getting enough sleep is extremely important. Drink a lot over to overcome any hunger feelings. Water, tea with milk etc. is fine. Stevia instead of sugar which is a 100% natural sweetener.
When you come far enough you could (If you have time for it
), train cardio in the mornings before work and in the evening after work you do strength/weight training if you really want to get really ripped. Because more muscle mass will also help burn more fat..
Motivation? When you see your hard work taking shape you and get the results you will get more and more excited about it..
Personally I "hate
" running outside. There is way too much distractions while running outdoors, while the treadmill offers me no distractions really, so I can focus harder on the task I.E. train harder.
But hey that is just me ofc.