Macro Nutrients And Their Tie To Weight Loss​

Everyone is talking about macronutrients. Macronutrients can play a vital role in losing weight or in gaining muscle, but it is important to fully understand what they are and how they function in order to fully utilize them. Otherwise, all that time spent on your treadmill will go to waste.

Macronutrients Are Carbohydrates, Proteins, And Fats

“Macronutrients”, or “macros” for short, is just a fancy way to refer to the basic nutrients: carbohydrates, proteins, and fats. They are the vital nutrients that provide the energy required to keep our body functioning. Another way to look at them is as categories for the calories we consume. (Calories that aren’t macronutrients are micronutrients which include minerals and elements.)

  • Proteins are usually four calories per gram and primarily consist of amino acids. They can come from both plants and animals. They help build lean muscle mass and also satiate the appetite.
  • Carbohydrates also provide four calories per gram. They break down into glucose and are the body’s primary energy source. Good carbs are essential to the diet, however, refined carbs can lead to weight gain and high blood sugar.
  • Fats weigh in at nine calories per gram making them the most energy dense macronutrient. It is fairly well agreed upon now that healthy fats don’t actually make you fat, and are in fact required for the body to function properly.

Calculate Your Macronutrient Ratio

The counting of macronutrients for weight loss is a trending practice. It is important because simply counting calories can be misleading. For example, if a person eats 2,000 calories every day, but 80 percent of those calories are carbohydrates, they may still gain weight and be unhealthy. However, the reverse of this is also a problem. If a person eats 50 percent protein, 35 percent carbs, and 15 percent fat, but only eat 1,500 calories per day and their goal is 2,500, they may still lose weight and not build muscle. So, it is important to count both calories and macronutrients.

To determine the number of calories to consume multiply your body weight in pounds by 18 for weight gain or by 12 for weight loss.

For example:

150 x 12 = 1,800

The output is the amount of calories you should be aiming to consume daily.

Next, to determine the amount of each macronutrient to consume, use the basic list below as a starting point.

macronutrient graphic

Of course, all of this macronutrient counting will go to waste unless you hit the treadmill as well. Experiment with these ratios to begin. There are lots of opinions out there and every body is different; the important thing is to discover what works for you.

4 Regular Maintenance Tips To Keep Your Home Treadmill Running Smoothly

After investing time into reading reviews and money into purchasing the best treadmill, you will want to keep it in top condition. Regular maintenance will keep your machine operating at peak performance and prevent potential safety hazards. Below are 4 tips to help you keep your treadmill in good working order.

1. Keep your home treadmill clean.

There are a few layers to this maintenance tip. You should be wiping your treadmill’s console down with a gentle cleanser after every use. This will keep bacteria from growing on your machine.

An overall clean of the deck and motor can be performed once a month, though you may want to do it more often if you own a pet that sheds. Treadmill mats can be helpful for several reasons, and for maintenance purposes, it can keep carpet fibers out of your motor. Vacuum around your deck and motor once a month to keep things from clogging with dust and debris.

2. Regularly check all the screws.

Depending how often and how hard you use your treadmill, you may need to check the screws holding it together more than once a month. If you are a regular user (4 or more day a week) or use it for speed training, you may want to check the tightness of the screws every other week.

Some key points to keep an eye on are the console screws and where the console meets the main frame of the treadmill. If you find a screw has gone missing, call your parts provider and don’t attempt to substitute, since the wrong size can damage your treadmill or put you at risk if it is not secure enough.

3. Fix the belt.

Not many people have perfect running mechanics, so it is inevitable that your treadmill’s belt will need fixing. Check to see if your belt is too slack, which can cause you to trip after a while. Also, see if your belt is off-centered and in need of re-alignment. Being a bit off-center is alright as long as nothing is rubbing against the deck’s sides. This check should be done once a month.

4. Watch for treadmill wear.

Some treadmills like the NordicTrack 1750 can take more of a beating than others. However, a weekly check on the various parts of your machine is a smart practice. Some key areas of wear are:

  • SAFETY CORD – Is the cord and clip in good shape in case you trip and need the treadmill to stop as you fall? Checking things like the safety cord before you need it is a good habit to develop before each run.
  • RUNNING BELT – Another thing to check is your treadmill belt wear. Set it on a slow setting and observe if it is looking worn down any where in particular. If you’ve been vacuuming up a lot of black rubber, this can be a pretty good sign that your belt is giving out.
  • POWER CORD – Cords can get tripped over, prongs bent, and wires pulled, so be sure your treadmill’s cord is in good order. Be sure to check the outlet your treadmill is pulled into for signs of scorch marks.

So while you enjoy your treadmill, be sure to perform regular maintenance so you can love you treadmill for years to come.

How Elite Athletes Use Treadmills

Most of us don’t think of elite athletes when we think of treadmills. However, something to consider is that treadmills play a key part of many elite athletes’ training regime. While you may not be aiming to become a top athlete, getting some insight on what makes them the best can only improve your own workouts.

Terrain Training

Scott Jurek – ultramarathon legend – this famous trail runner knows that treadmills have a place in all athletes’ lives.

“So many people think in order to be a trail runner, they have to always train on trails,” says Jurek, champion ultramarathoner and coach in an interview with Runner’s World. “Not everybody can have access to trails everyday, and even if you do, it can be like too much of a good thing.”

Instead, he recommends a good incline treadmill to simulate a hilly terrain and he has been known to use them to ease back into running after taking time off.

Antonio Vega, winner of the 2010 U.S. Half Marathon Championship, also recommended treadmill usage during an interview with Outside.

“Course simulation is a great reason to run on the treadmill in the summer months,” said Vega. “I used to run on the treadmill with a course elevation map of my next race on the dashboard so I could change the incline to match the race course exactly.”

Vega also likes the ability to control for the temperature between the fans on most treadmills and being able to set the thermostat so the run stays comfortable. This way you can maximize your run as you prepare for your next event.

Recovery and Injury Prevention

Basketball star Kobe Bryant took his treadmill use to the next level. His most famous treadmill usage was when he posted on Instagram while running on an anti-gravity treadmill! The machine took the majority of Bryant’s weight off of him so he could work out without risking re-injuring his Achilles tendon.

While those of us without millions of dollars riding on recovery use more normal treadmills like the top-selling NordicTrack Commercial 1750, treadmills can be a great tool for those recovering from injuries or the injury-prone. The cushioned surface of the treadmill is gentler on the joints and muscles that need to be eased back into working out.

Speed Training

Ever saw the videos of NFL players Robert Gill and Chad Johnson who ran 25 miles per hour and 26 miles per hour respectively? How did they manage to get so close to Usain Bolt’s record of 27.44 miles per hour?

A study theorized that a human could actually reach 40 miles per hour and the only thing holding us back was our ability to move our legs fast enough. With the use of a special high-speed treadmill, the scientists saw that much of the runner’s impact force was absorbed by the treadmill and allowing them to run much faster.

This increase in speed translates away from the treadmill as well. Speed workouts on the treadmill can accustom your body to working at higher speeds while limiting your risk of injury. You can also train yourself to a faster pace than normal as the treadmill coaches you on how to be more pace consistent.

So figure out what you need from a treadmill, read plenty of reviews and find the right treadmill to help you reach your fitness goals!

Fighting Depression and Other Mental Illnesses At Home With A Treadmill And A Little More Exercise

Around 17.9% of adults in the U.S. are affected by some form of mental illness. That is over 43 million Americans that struggle with some form of mental illness. Studies support the claim that exercise helps with numerous mental illness including: depression, anxiety, eating disorders, bipolar disorders and more.

How Exercise Helps

Some of the ways good exercise can help you are:

  • better sleep
  • increase your energy level
  • improve your mood, boost your immune system
  • reduces stress, increases self-esteem
  • manages weight levels
  • prevents life-threatening diseases

Exercise is obviously not a cure-all but can be extremely effective at helping people cope with mental illness. However, it is not always easy to start exercising.

Treadmills Eliminate Exercise Barriers

If you struggle with a mental illness and want to exercise to help you cope with it, you should sit down and list the barriers that prevent you from exercising. Doing this will help you to make some goals to overcome them. Some common reasons which prevent exercise are:

  • Fear of embarrassment
  • Severe or bad weather
  • Lack of motivation
  • Too little time

Here at Treadmill Review, we believe that the purchase of a treadmill can resolve many of these barriers.

  1. Avoid embarrassment – Having a treadmill in your home can let you exercise in private. You don’t have to worry about working up a sweat in front of your neighbor or strangers at the gym.
  2. Ignore the weather – An exercise schedule doesn’t have to planned around the snow, rain, or other types of bad weather.
  3. Utilize motivational burst – Having a treadmill frees you up from needing to drive to the gym or find a nature trail to have a safe and decent place to walk. Exercising in your home will save you travel time in the car, and allow you to avoid fighting through traffic.
  4. Time saver – On those days when you’re too overwhelmed to deal with the hassle of going to the gym and can’t face the idea of leaving the house, having a treadmill can help you keep to a regular exercise routine.

How to get the best use of your treadmill

After you have purchased a treadmill you may wonder how often you need to use it for the best results. It is recommended that adults get a minimum of 2 hours and 30 minutes of brisk walking per week. That recommendation is often broken down to 30 minutes five days a week.

If 30 minutes sounds overwhelming, and it can when you are only starting out, it is more than acceptable to split your workout into three 10 minutes chunks spaced throughout the day, walking on your treadmill. Hopefully, these guidelines get you started on the path to better physical and mental health.

Best Running Apps For All Runners

There are hundreds (if not thousands) of apps targeting runners. Maybe you’ve read tons of reviews, downloaded a few, but have been disappointed in the performance. With the aim to find the best running apps, we’ve gone through and selected the best ones currently on the market.

Strava

Strava Running App

Strava feeds into a positive feedback loop of praise and endorphin-highs, as it is both a run tracking app and a social one which helps you get out the door. There are options when it comes to the Strava app: free and premium.

The basic version of Strava includes activity tracking, such as time, distance, elevation gain and speed. It also comes with GPS tracking. Track your activity and see it mapped out as you upload onto your activity feed onto Strava, comparing it to previous workouts. You can use either your phone (download through App store or Google Play) or a variety of GPS-enabled activity trackers to utilize Strava’s activity tracking. You can also connect with friends through the app to share your data and compete against people across the globe.

Strava premium comes with personalized coaching in the form of daily training plans created based off your goals. They will also examine your workouts over time to assess your current level of fitness and advise you from there. Premium also unlocks your Suffer Score, analysis how long you remained in your peak heart rate zone and giving you a suffering score from there. It also gives you a breakdown of your races: pace, and mile-splits.

Strava’s premium membership comes in 2 different types:

  • $7.99 per month
  • $59.99 per year

You can upgrade or downgrade your plan at anytime, though there is a different process depending if you purchased through an app or the website.

Pros:

  • The free option is pretty good for runners ranging from beginners to competitive.
  • Also tracks cycling, swimming, skiing and more for when you need to get some cross-training in.
  • Ad-free both for free and paid version.

Cons:

  • Only fitness app it seems to sync with Health App on IOS, which is somewhat buggy.
  • Does not track inside workouts, but you can input them manually.
  • Depends on you owning owning a smart device or some kind of tracker with GPS.

iFit Coach

iFit App

The iFit app technology is perhaps best known for being incorporated into many stationary workout devices. It is also one of the few activity trackers that has no free option.

However, since it can be a considerable disadvantage to be on the market competing with so many free activity trackers, iFit Coach makes up for this in several ways. The iFit Coach app is available and supported on IOS and Android. After putting in information such as gender, height, weight and goals, the iFit offers access to nutrition plans catered to users’ dietary preferences, 3 different workout options a day based off the user’s goals. All this as well as app-prompted suggestions on sleep improvement, targeted calories goal, and activity recommendations.

A bonus not many activity trackers have is the syncing of the iFit Coach app with your iFit enabled workout equipment. As you will be sent a wearable activity tracker for free when you sign up for a membership, this wearable will sync with both the app and the equipment. Data won’t be duplicated as the iFit intelligence engine will recognize the multiple sources and only record one set of data for your workout. Also available are online workout classes with instructors like Jillian Micheals.

Their membership plan comes with 3 different payment types:

  • $15 per month
  • $144 per year
  • $216 per 2 years

You can upgrade or downgrade your membership plan at any time, though if you upgrade, you will need to pay the difference between membership plans.

Pros:

  • Can add 3 other users for free, and they have access to everything you do.
  • Free activity tracker (iFit Vue) when you sign up for a membership.
  • Ad-free

Cons:

Runkeeper

Runkeeper App

Runkeeper is a paired down app compared to Strava and iFit Coach, though it also comes with a free option and a paid version that offers more.

For the basic Runkeeper app (available on App Store and Google Play), it will track your runs via Google maps and give audio commentary on how your run is progressing. An interesting feature is the integration of Spotify into the Runkeeper app. With some preset playlists created with a runner’s tempo in mind, you can listen to Spotify as you run (though not your own playlists can be streamed this way). You can also save your routes. However, there is no sharing community in either the free or paid version, which may be a bonus or a deficit depending on what you’re looking for.

An odd feature is how Runkeeper handles advertising. As users reach milestones like hitting a new pace personal best, an offer from a brand advertiser will pop up for things like a coupon for a Pebble watch. This is a feature regardless of paid or free version of the app.

Runkeeper Go, the premium version of Runkeeper, comes with a bit more to interest a more serious runner (though maybe not a competitive runner). Some of the add-ons are weekly coaching plans to help you reach your goal, workout comparison so you can see your progress, and live tracking so you can share your location.

Runkeeper Go comes with 2 different membership payment types:

  • $9.99 per month
  • $39.99 per year

You can cancel your membership at anytime and use it until the time you have paid for runs out. Depending on where you purchased Runkeeper Go, there are different cancellation methods.

Pros:

  • Simple and straightforward if all you want is a good app to track your runs.
  • Syncs with a surprising amount of other fitness app trackers.

Cons:

  • Using the offline Spotify running playlist will up your data usage.
  • Cannot track indoor workout. Has a stopwatch function, but only tracks time.
  • Paid version doesn’t have the amount of features free Strava has.

Endomondo

endomondo app

Under the umbrella of fitness apparel giant Under Armour, Endomondo is a popular app as it is highly compatible with other fitness trackers and tech. There is a free version as well as a paid version of the app.

Endomondo is available across platforms (App Store, Google, Microsoft Store). The free version come with a live map and real-time GPS tracking, and audio coach feedback as you run. You can customize the app to display what you want to see on the workout screen in case you want to view time, distance, pace, heart rate, calorie burn or more. There is also a large social community you can engage with, either by simply sharing your work outs, engaging in challenges, and discovering new routes.

The paid version of Endomondo comes first and foremost, ad-free. You can also get a personal training plan create for you and adjusted if you get ahead or behind your plan. Analytics are also available and you can stack your data against other users to see how you are performing. As a nice bonus, you will get VIP treatment when you have support issues and will be able to get help within 24 hours of you logging an issue.

Endomondo has 2 different payment types:

  • $5.99 per month
  • $29.99 per year

Problematically, the premium app is not supported depending on how new your phone’s operating system is. Luckily, you can change your membership at any time.

Pros:

  • Compatible with many diet and fitness trackers, as well as wearable tech.
  • Clean interface, very user-friendly.

Cons:

  • App is no longer supported across most phones new than a certain point.
  • Has ads unless you use the paid version.
  • Cannot be used on treadmill, have to input workout manually.

Nike+ Run Club

nike run app

Nike+ Run Club, formerly Nike+ Running, has review poorly compared to its earlier version. However, it still has a loyal user base and has attributes that make the cut to be a top running app.

Uniquely, there is no paid version of Nike+ Run Club, available in App Store and Google Play. It also is completely ad-free, which is another pleasant surprise. So without ads or pushing to subscribe to their paid version, this app cuts out a lot of nonsense. One of the ways they do monetize is by having a Nike-specific workout watch.

What the Nike+ Run Club has to offer is tracking of pace, location, distance, elevation, heart rate and mile splits. You can customize which of these metrics you want to see during your run. It also comes with coaching that is modeled off your personal fitness goals and it will tailor itself to the progress you’ve made. There are playlists made for the app to motivate runners to keep tempo. It does have a indoor running mode so you can utilize it on the treadmill, but it doesn’t track well in an armband, so you either would need to hold your phone or have a GPS watch.

There are running clubs connected to the Nike+ Run Club app, but you would have to live in one of the 10 cities they are currently in. However, the social aspect is the most changed between the versions of the app and the most controversial.

Where people could post directly to their social media, now they have to post first to Nike+ Run Club then can share to other social media feeds. Also, instead of the old leaderboards (where runners could see how they ranked against others around the world) and challenges, there are now hashtags to post under.

Pros:

  • No ads ever.
  • Nothing behind a paywall.
  • Quick tech support team.

Cons:

  • Still experiencing difficulties after the revamping of the app.
  • Social aspect limited.

Do you have experience with any of these apps? Is there an app you think should be on this list, but isn’t? We’d love to get your input so leave a comment below!

Most Effective Ways To Drop 15 Pounds

There is no fast way to lose weight to many people’s dismay. It’s easier said than done to diet and exercise especially when there seems to be a thousand different ways to do it. The quick answer is to find what is right for you but it gets more complicated than that. The first step is education. Understanding how your body interacts with calories consumed and the energy expelled can lead to more successful weight loss.

Weight Loss and Dieting

There are nearly 1,000 diets in circulation. Although some diet programs are backed up with scientific evidence, it is important to remember that no one diet plan has been most successful across the board at inducing and maintaining weight loss.

When trying to lose weight, it’s important to understand how energy is created through chemical reactions in your body. It is more complex than “calories in vs. calories out”. You have to pay attention to what types of calories you are consuming and how your body is using them. For example, more energy is used when your body has to convert protein to sugar rather than breaking down simple carbohydrates.

One study done by the Department of Environmental Health at the University of Cincinnati Medical Center compared the benefits of a diet-only weight loss program, an exercise-only program, and a diet with exercise program. They found that although weight loss can be achieved through all three separate means—the most effective way is through diet and exercise to lose and maintain weight loss over the longest period of time. Although this seems like common sense, it is significant to keep in mind that when starting a weight loss program you will have to combine diet and exercise in order to achieve your goals rather than only cutting back on food or only increasing your workout regime.

A survey analyzing the different diet techniques from the last forty years concluded that most dieting techniques were cycled in-and-out of popularity. These are typically known as “fad diets” and most evidence shows that these diets do not have the same result as a healthy diet plus exercise.

Cardio Is Your Friend

It is key to increase your heart rate to its target ‘fat burning’ beats per minute. This can be calculated based on your height and weight. There are many different calculators that can be found on the web to provide this information or you can ask your health care physician the next time you see them.

Walking and running are great activities for your body to expel energy to burn calories and help you lose weight. These two exercises are great for anyone at any level of fitness because they can be done at whatever speed if best for you. Finding which method is best for you can be difficult, but there are resources out there to help guide you in the decision making process.

The Medicine and Science in Sports and Exercise journal published a study which followed about 15,000 walkers and 30,000 runners over a six year study. Researchers found that both exercises helped managed BMI levels but people who ran lost more weight on average from those who walked. Even if you’re only capable of walking at the moment, you can gear your walking routines into walking/running training that slowly leads to an all-running routine.

 

5 Exercises To Try If You’re Ready To Burn A Ton Of Calories

  1. Running Stadium Stairs or Mountain Trails – Running at an incline is the best way to get  your heart rate up high consistently.
  2. Tabata – Max effort exercise that can burn nearly 500 calories in 30 minutes.
  3. HIIT- Max effort exercise that can burn nearly 500 calories in 30 minutes.
  4. Zumba – Constant yet gentle movement that keeps your heart rate at a fat burning rate.
  5. Pound – Palates mixed with more rhythmic movement that keeps your muscles guessing and your heart pumping.

 

Losing Weight is Good for Your Body

Losing weight isn’t easy and it takes commitment but sticking with it can have additional benefits to your overall health such as improvements in blood pressure, cholesterol, and blood sugars. It can also help prevent heart disease and diabetes.

The Mayo Clinic, one of the most revered medical resources for research has great strategies for losing and maintain weight loss:

  1. Make a commitment – Stay focused. It takes not only physical energy but mental energy as well.
  2. Find your inner motivation – Ask yourself: Why do I want to lose weight? Set up reminders to keep yourself on track,
  3. Set realistic goals – Aim for the short term. Make a road map of all of your little goals to get you to the big one.
  4. Enjoy healthier foods – Decreasing calories is part of dieting but intaking healthier calories will help with energy and weight loss.
  5. Get active, stay active – Finding ways to stay active outside of working out.
  6. Change your perspective – Understand your goals and aspirations. Don’t hold yourself back.

To sum it up, weight loss is a great way to add longevity and better health to your life. As long as you stay committed to eating healthy and exercise—you will reap the benefits of weight loss. Additionally, no matter what your weight goal might be, it will happen one step at a time. Losing fifteen pounds won’t happen over night but it does happen over time with your hard work.

The Many Benefits of Power Walking

Everyone knows that exercise is good for them. We can burn fat, strengthen our cardiovascular system, and even improve our outlook on life. But what about walking specifically? Walking is one of the most popular forms of exercise because it’s easy to do and you don’t need a gym membership. With that in mind, let’s take a look at some of the health benefits of a regular walking regimen.

For Your Body

Walking for exercise can improve the look and function of your body in many ways. Here are some of the physical benefits of walking 30 minutes a day on a consistent basis.

  • Maintain or lose weight – Walking burns fat and calories, plus boosts your metabolism
  • Reduce disease risk – A regular walking regimen can significantly cut your risk of diseases such as hypertension, cardiovascular disease, cancer, and type 2 diabetes.
  • Strengthen bones and muscles – Walking is weigh-bearing exercise, since you have to move your own body weight to keep it going. As such, walking can improve and maintain muscle conditioning, lubricate joints, and help maintain bone density.
  • Better coordination and balance – Physical activity like walking has a way of improving your body’s ability to balance and coordinate other movements. If you’re afraid of losing those abilities as you age, a simple walking routine can help.
  • Improve digestion – Regular walking can improve your body’s ability to process food and eliminate waste.

For Your Mind

It’s no secret that exercise is good for your body and your mind. Getting out for a walk or hopping on the treadmill most days offers you the following youth-enhancing benefits.

  • Get your mind moving – Recent studies have found that people who walk regularly can think more creatively than those who don’t.
  • Boost your mood – Walking can also set you up for a better day. Getting out of the office and getting active can provide a great escape from stress and improve the rest of your day.
  • Better productivity – Two 15-minute walks per day can produce your productivity by helping you decompress and give your mind a break.
  • Relieve stress – We have unprecedented amounts of stress in our lives today. But the simple act of walking every day can help relieve that stress and help you tackle life with a better outlook.

Let’s Get Moving

Whether you decide to walk outside or at home on a treadmill, a regular habit of walking will help you lead a healthier, happier life. Who couldn’t use a revved-up metabolism and fat burning, more disease resistance, and a sharper, happier mind? Start with 5 minutes if you need to, then slowly work up to 30 minutes or more. Your body and brain will thank you!

5 Ways to Stay Fit Despite Your Hectic Schedule

It seems like we all have the best intentions of not only eating healthy, but staying active and fit. While having that desire is vital to our success, we will only meet our goals if we follow through. Sadly, that’s the hard part. Life seems to move faster and faster every week, and most of us find it difficult to make fitness part of our busy schedules.

The good news is that with a little creativity, we can keep our bodies fit and still maintain our busy lives. Here are a few tips to staying fit – even with a hectic schedule.

  1. Shorten your workouts
    No, you don’t have to work out for 60 minutes or more to make it count. Even if all you have is 15-30 minutes, you can get in a metabolism-boosting workout before or after work. The key is to choose something that gives you maximum impact in a minimum amount of time. Consider Tabata-style workouts or high-intensity interval training (HIIT). These workouts have been proven effective but can be done in under 30 minutes.

  2. Do what you like
    If you hate your workout, chances are you’re going to have a hard time doing it consistently. With your busy schedule, you’ll only complicate things more by planning workouts you dread. If you’d rather dance or play tennis than run, then make that your workout and embrace it. If you enjoy it, you won’t mind so much having to do it early in the morning or after a busy day.

  3. Put it on your calendar
    If you want to walk the dog for 30 minutes every weekday before work, don’t just keep those plans in your head. Put it on your calendar, add an alarm to your phone, and tell others about it. Once you’ve found something you enjoy, make a schedule and commit to it. It only takes about 3 weeks to form a habit.

  4. Squeeze it in
    If you only have time for a short workout (or none at all) before or after work, then it becomes even more important to squeeze in activity during the day. Your brain could probably use some fresh air during a stressful shift, so take your lunch with you and go for a walk. Use the stairs instead of the elevator. Take time for a 2-minute walk or 25 squats or pushups every hour at work. Waiting in line at a store? Nobody will notice if you do butt-squeezes while you’re standing there. Something is always better than nothing!

  5. Spread it out
    If you can’t do 30-60 minutes all at once, break your workout up into 2 or 3 segments. Instead of walking for an hour, do 20 minutes on the treadmill before work, 20 at lunchtime, and 20 after dinner. There is no rule that says your workout has to come in one big chunk.

Cut Yourself Some Slack

There’s no reason to get down on yourself for your busy schedule. If you really want to fit in fitness, you can do it. Find an activity that’s doable – even enjoyable – and make your efforts efficient. If you can’t fit in one longer workout, break it up into short sections and squeeze in extra boosts throughout the day. When you make fitness a part of your daily life, it stops feeling like a chore.

Guide To Creating Effective Exercise Routines and Habits

The first quarter of the year is over and you can’t believe it. With a sinking feeling, you realize you haven’t met any of those fitness goals you set yourself at the beginning of the year.

Oh, you started out well enough, agonized over what fitness equipment to buy, even read all the trusted treadmill reviews out there before making your purchase but somehow, something went wrong. Your treadmill now sits gathering dust at home, those pesky pounds are yet to be shed and your frustration and desperation are increasing by the day. It’s clear you need to come up with a more effective and sustainable exercise routine but how to go about it?

Don’t throw in the towel yet. Here are some pointers to help you up your fitness game:

Get Your Head In The Game

Your attitude determines how far you’ll go in your fitness journey so align it with success. Instead of thinking how hard exercising is, think of the benefits you’ll gain. Apparently, 73% of people give up their fitness goals before achieving them. Decide not to be part of this statistic. Prove them wrong by sticking to your guns this time around

Do What You Enjoy

You’ll be more reluctant to work out if exercising starts feeling like a drag. A better plan is to do what appeals to you. If you loathe the idea of going to the gym, workout at home. If jogging isn’t your thing, go swimming instead. The more fun your workout is, the more motivated you’ll be to keep at it.

Pencil Workouts Into Your Schedule

It’ll be easier to commit to your exercise routine if you make it part of your schedule. Think of it as an appointment with yourself and don’t let anything interfere. Remember routine is key here. Research shows that it takes an average of 66 days (sometimes as little as 18) to form a habit. So speed things along by working out at around the same time each day until it becomes second nature.

Quality Trumps Quantity

If you have a crazy schedule, it can be hard to squeeze in time to get fit. Instead of trying to exercise for one hour straight, break your workout sessions into smaller chunks. HIIT workouts can come in handy here, helping you to blast away calories in 10-15 minutes of intense exercise interspersed throughout your day.

Rope In A Fitness Partner

When you’re tempted to bum out on the couch instead of hitting the gym, a fitness partner can lead (or guilt trip) you in the right direction. You see, it’s much harder to bail out on an activity if you have a standing appointment with one of your friends. You can get similarly motivated by signing up for dancing or yoga classes or even a tennis game. Chances are you’ll workout longer too if you take part in group activities.

Fuel Your Body

Your body has to have the right fuel to burn if you want to get the most out of your fitness schedule. Avoiding greasy foods and snacks will help you stay alert and energetic throughout your exercise sessions. A balanced diet will also go a long way towards helping you get that toned physique. Additionally, drink enough water to ensure that you stay properly hydrated as you exercise.

Switch It Up

Complacency is the enemy of fitness. Doing the same activity every day is the fastest way to get bored, increasing your likelihood of abandoning your regimen. Keep things fresh by frequently switching up your routine. For instance, you can do yoga one day, swim the next and go to the gym the following day. This way, you get to exercise different muscle groups in your body while remaining motivated enough to carry on with your fitness plan.

Work With Your Body

Some people are comfortable jumping out of bed to pound the pavement in the wee hours while others prefer ending the day with an intense gym session. Everyone’s different. Figure out the best time for you to workout then build your fitness plan around it. Working with your body clock guarantees better results than working against it. Above all, be consistent and faithful to your fitness schedule.

Keep Your Goals Real

Remember that zeal you had when you first started working out? Well, it probably fizzled out because it was unsustainable. Instead of pounding the treadmill for hours at a time or aiming to lose over 50 pounds in one week, make your goals more achievable. For example, you can begin by aiming to exercise for half an hour every other day and building up from there or losing 3 pounds every week. Setting a rigorous routine from the get-go only increases your chances of burning out or worse, suffering an injury. So pace yourself and set realistic, achievable goals.

Track Your Progress

Tracking your progress throughout your fitness journey can help you stay motivated. You can either keep a fitness journal or use one of the many fitness apps available to record your progress. Most people prefer to keep a log of the weight they’ve lost but using a tape measure to track your hip and waist measurements works just as well. In fact, the latter might be more accurate since you might gain weight as you build muscle but still end up losing fat and shedding inches around your hips or waist.

Reward Yourself

Remember to celebrate small milestones as you strive to keep up with your exercise regimen. There are lots of ways to reward yourself for achieving your goals. You can spring for a new outfit, treat yourself to a pampering session at a spa or go out with your friends. There are even apps that will pay you to exercise. To avoid rolling back on the gains you’ve made, opt for non-food rewards.

If you want to achieve your fitness goals, you have to quit making excuses and start making time to work out. There’s no way around it. So purpose to make exercise an important part of your life and watch your health and happiness improve.

5 Items To Look For In A Desk Treadmill

Living in such a sedentary society is slowly killing us. Desk jobs are more and more common. We have to spend our lives staring at screens and sitting in chairs. Finding alternatives may be the only way to keep our health in order, and to fight off the various conditions that come along with our lack of movement and increase in food consumption.

Treadmill desks are a popular option these days. They give the user the ability to walk at their desk, keeping their body moving while they go about their day. Unlike standing desks, these give you calorie burning abilities that make them much better if you want to maximize your activity instead of merely keep on your feet. They even boost productivity.

Here are five questions to ask yourself when buying a treadmill desk yourself.

How Much Does It Cost?

Let’s be honest, this is a major concern. Some treadmill desks can costs well into the thousands, which will be outside the budget for some. Others may see it as a worthy investment, and choose to drop that kind of cash. Others may want to go for something in the $1000 or less range.

What Is The Warranty?

As stated above, this is an investment. Like any high ticket item, you want to make sure you are covered in case something goes wrong. A good warranty is worth looking for, and even worth paying extra to maintain. You want one that will replace parts, handle repairs, and even replace it if it dies within the set time limit.

Will It Convert When Not In Use?

You aren’t always going to want to be on your treadmill. Besides, there may be times when you can’t, like if you were injured. So a treadmill desk that can convert to just the desh (or just the treadmill) is important. Unless you don’t mind one that always stays the same.

How Much Space Does It Take Up?

Another big worry is the amount of space is takes up. Some of the convertible models will allow you to fold it up when you want. Others are just built to take up less space, tucking themselves into a smaller area. Make sure you check the dimensions.

How Noisy Is It?

If you are going to be in an office, or just on the phone, you don’t want a treadmill desk that you have to shout over. Look at reviews and see what people say about the noise level. If it is too high, they will be sure to mention it.

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