3 Ways to See More Results from Your Treadmill Workouts

Burn more calories! See more Results

 

Love it or hate it, the treadmill provides a great opportunity to build cardiovascular endurance without battling the weather and other outdoor inconveniences: traffic, bugs, and the hard concrete pounding under your feet.
Just like with any other exercise machine or type of workout, you have to double-check a few things to make sure you're burning the most calories and getting the best results you can. If you're going to spend 30 minutes on that machine, make sure you're putting in the most effective minutes possible.
Hands Off!
When you get tired or when that incline is ramped way up, it's tempting to hold on to those handles for dear life. Resist!
Think about it: if you were outside running or hiking, would you be hunched over like that, letting your arms take your weight? Of course not. It's not a natural or efficient stance for your body. Leaning on the treadmill will result in a sub-par workout, and it sets you up for potential injury.
If the workout is wearing you out so much that you want to grab on, consider lowing the incline or the speed so you can catch your breath.
Mix it Up!
You wouldn't believe how often people go to the gym day after day and set the treadmill to the same speed, at the same incline, for the same length of time. (Or maybe you can believe it...is that you?)
This isn't doing your body any favors, because your body gets used to that workout very quickly. To keep your body burning more calories, you've got to keep it guessing. Do that by varying your workouts. Your personal trainer can help you design effective treadmill workouts, or do some experimenting on your own. For example:

• 5 minutes warm-up
• 2 minutes running at speed 6.5
• 1 minute walking at 4.5
• 2 minutes running at 6.5
• 1 minute running at 7.5
• 1 minute walking at 4.5
• Repeat four times, then cool down

It's easy to change your interval treadmill workouts each day by changing the incline, speed, and duration of each interval.
Set the Incline!
If you're not using the incline, you're missing out. Even a setting of 1.0 will make your body work harder. You can mix in some steeper incline intervals to really feel it in your legs, too. Just remember not to go so steep that you need to lean on the handles!
There's no reason for your treadmill workouts to get boring or stale. We love this article for more ideas on how to burn more calories and see more results no matter what type of workout you're doing. Come see us to start your fitness journey and learn more about how to get the most out of every workout.

Your Fitness Motivator,

Michael Gulyas

Discover How to Cut Body Fat Without Losing Weight

Many health and fitness articles focus on burning more calories, but what if you are a "skinny fat person"? The condition sounds like an oxymoron but affects many men and women. In this state, a person does maintain a healthy weight, and may actually look good in clothes. However, their body fat percentage is too high and lean body mass is too low. As people age, they naturally start losing muscle. So, over time, fat will replace their muscle.
Stand in front of a mirror in your underwear. What do you see? Are you at a healthy weight, but still have tummy fat, love handles, and other trouble spots. If you diet and restrict calories, you risk losing more muscle and your weight may drop too low. However, many mass building techniques require adding weight to build muscles. How do you cut body fat without losing weight? Conversely, how can you build muscle without adding pounds?

Getting Slim Without Losing Weight
1. Eat for What You Do - Maintaining your weight, while going through your body shaping transformation, requires eating the correct number of calories. While you can try to calculate this on your own, there are many good activity and calorie counting apps that will do this for you, and do it more accurately. Weight loss requires a calorie deficit. Weight gain needs a surplus. Maintaining your weight needs an adjusted balance of calorie intake and calorie burn.
2. Boost Your Protein - An essential component of building muscle is protein. While you are trying to burn off the fat, protein will help protect and grow your muscles. Roughly 30 percent of your calories need to come from protein, or 1 gram of protein for every pound of lean body mass. Additionally, you will want to consume 25 to 30 grams of protein immediately after your workouts.
3. Cardio and Weightlifting - In order to simultaneously burn fat and build muscle, strike a balance between cardio and weightlifting. Cardio is essential for eliminating fat, but, if you over do it, you will lose weight. All weight loss includes roughly 25 percent muscle without weight training. So, to protect and build muscle, regular weightlifting is essential.
Overall, it is the correct balance of diet an exercise that will help you get rid of fat, while building muscle and maintaining your weight. Regardless, it all takes a certain level of patience. Body shaping needs more focus than losing weight.
In Good Health,

Michael Gulyas

Should my Business Have a Corporate Wellness Strategy

As a business owner, you have likely noticed the changing way companies approach employee wellness. Specifically, businesses are starting to take their employee's fitness and health very seriously. Many have come to the conclusion that the best solution to fight increasing healthcare costs is through employee wellness. Regrettably, many business owners are trying to implement corporate wellness programs without the knowledge or experience for success. The end result is many programs will fail.
The U.S. Centers for Disease Control and Prevention states, "a decline in the overall health of employees in a workplace, contribute to an increase in health-related expenses for employers and employees, and lead to lower productivity and/or days of work missed." However, while obesity is one of the most expensive and common health problems, maintaining a healthy lifestyle can help prevent related chronic diseases. A corporate wellness program, targeted at helping employees stay healthy, has become an essential human asset management strategy.
What exactly is a corporate wellness program? It is either a policy or promoted health activity devised to encourage and support healthy behaviors and improve healthy outcomes for your employees. Typically, a corporate wellness program will include health and fitness education,
group (or personal) training and coaching, weight management programs, and more. Would that be of benefit to your employees and company?
Reasons for a Corporate Wellness Program

1. Wellness incentive programs cut healthcare costs.
2. Healthy employees are more productive.
3. People make better choices when they see a financial benefit.
4. Improved employee health reduces sick leave and absenteeism.
5. Wellness programs can boost morale and increase loyalty.

Ultimately, the challenge of corporate wellness programs is the actual execution. Changing behaviors does not happen overnight, and each person is unique. That said, continuous and positive reinforcement, along with strong leadership and team building, will produce a positive and productive outcome. It is important for companies to understand they have a real financial interest in the wellbeing of their employees. Regardless, the ultimate goal is becoming healthier, and both employer and employee need to participate and have a common vision.

Michael Gulyas
The Motivator

Learn How to Get Lean After 50

It is no great secret that the older one gets, the harder it is to get fit and shed unwanted pounds. If fact, depending on your lifestyle, you can actually start having problems starting in your 30s. In the blink of an eye, you are over 50, severely overweight, and suffering from some serious weight-related issues. However, turning 50 is an opportunity to get into the best shape of your life.
Many people over 50 will say they are just too tired to get lean. It is not an unreasonable claim. They have probably reached the busiest time of their lives. When you are over 50, you are likely still in the workforce, helping to take care of grandchildren, and need to look after of your own aging parents' care. Regardless, if done right, getting fit and lean will give you more energy and stamina.
Does getting lean after 50 seem too intimidating? If you follow our suggestions, you will be well on your way to losing weight, becoming fit, and feeling more energized.

Tips to Get Lean After 50

1. Calories - All weight loss programs rely on creating a calorie deficit, when you burn more calories than you consume. This is even true for those "eat as much as you want" diet plans. So, whether it is through calorie counting, eating a nutritionally dense diet, or exercise, you simply need to burn more calories than you are eating.
2. Diet - The best diets are the ones that do not leave you hungry. For this reason, the best path is a diet of nutritionally dense and whole foods. Most processed foods are small portions with high calories and little nutritional value. It may take some work to break an addiction to sugar and simple carbs, but it is well worth the results.
3. Exercise - After 50, in order to lose weight and stay fit, you will need at least 1 hour of intense physical activity daily. The good news is you don't need to do it all at once. You can break that 1 hour up into 3 twenty-minute or 4 fifteen-minute routines. While you may not have a solid hour to commit to exercise, most people can find multiple fifteen- and twenty-minute periods during the day.
4. Strength Training - We don't want to downplay the importance of cardiovascular exercise. However, as we age, lack of muscle strength and bone density have a more debilitating effect. Many people have a fear of getting too bulky. But, it is very difficult to grow large muscles over 50, or at any age, even for the professional bodybuilders.
5. Use a Trainer - A fitness trainer can help you identify and understand your goals. They can help you create an effective plan and assist with the properly use equipment. Moreover, they keep you accountable, supporting you with motivation and encouragement. A good fitness trainer is often the difference between success and failure.

Michael Gulyas
The Motivator

Unique Ways to Burn More Calories. See More Results!

There are some unique ways to burn the calories before you go to the gym. Some of them you do daily or weekly but perhaps not for as long as you should to burn off some significant calories. Here are some fun suggestions for you to try out:

1. Plan to spend at least forty-five minutes pushing a shopping cart full of groceries around at your local grocery store. When you go to the store park far away from the front door and this will give you some extra steps for the day and a heavy cart to push.
2. Do you have a garden? Pulling up weeds for twenty-five to thirty minutes will burn approximately 120 to 130 calories. When you are finished plant some flowers or vegetables and work off more calories.
3. Do you like to shop for clothes? Trying on clothes means you are burning calories and you don't have to spend money.
4. Instead of taking your car to the car wash, clean it yourself and that includes the inside.
5. Does your house need cleaning? Combine two activities, turn on the music and dance and clean.
6. Looks like your living room and maybe your bedroom needs a new coat of paint. Painting those walls will burn at least 200 calories an hour. 
7. A fun activity during the week will help burn of calories and keep you active before going to the gym. Try bowling, golfing, or maybe a quick game of darts with friends. Have fun and burn those calories.
8. If you have stairs, use them. If you don't then avoid elevators and put your legs to work
9. Instead of sitting and waiting for your computer to download, get up and move around.

Our lifestyles have changed drastically in the last twenty years and we have become sedentary. We go to the gym or our exercise classes, but we forget that we should continue a more active lifestyle outside of our regular workout routine. Now is the time to take control, get up and get fit.
Yours in writing,

Michael Gulyas

5 Ways to Burn More Calories and See Better Results

No matter what brings you to the gym, you have something in common with almost everyone else in here: you want to burn the most calories in the least amount of time possible to see better results. You don’t have to put in an extra hour at the gym, you just have to use the hour you do have to its full potential. Here are five ways to do that.

HIIT

As you might know, HIIT stands for high-intensity interval training. These no-nonsense workouts are incredibly challenging, but they’re big on results. Try adding a couple of HIIT workouts to your schedule each week. Our personal trainers can help you design safe and effective HIIT workouts.

Increase the Intensity

Even without HIIT, you can increase your workload within your normal exercise routine by increasing the resistance or incline on a cardio machine, or by making bigger, more precise movements in a fitness class: lift your knees higher, move your arms more quickly, or take longer steps.

Mix It Up

If you do the same workout every day, your body gets really good at it and doesn’t have to work as hard (or burn as many calories) to complete the workout. Change your routine to keep your body guessing — and you’ll have more fun, too.

Don’t Lean on the Machine

Resting your hands on the treadmill or leaning on the elliptical can lead to injury and it prevents you from getting the most out of your exercise. Make your body find its own balance and support its full weight to burn more calories during your cardio machine workouts.

Lift Weights

If you’re losing weight (and not lifting any), some of that weight is going to be from muscle. Lifting weights ensures you keep that strength and definition, which will make you better at everything you do, including your cardio and your daily life. Plus, maintaining even a resting muscle requires your body to use more calories than fat does.

For more ideas on how to burn more calories and get better results with each workout call Owner of Born Ready Fitness Michael Gulyas at (203) 895–8715 and also visit out website at www.BornReadyFitness.com

Benefits of Having a Personal Trainer

How many times have you set new fitness goals for yourself only to lose interest in a couple of weeks? We all need a little help sometimes. Consider hiring a personal trainer. There are many benefits to a personal trainer either in-house or online. Your workout is more customized according to your individual wants and needs, there’s a more nurturing approach with much more engagement which is a big perk.

Here are some benefits that we’ve highlighted:

Accountable: They will hold you accountable and motivate you. You paid them, you can be sure they are going to show up. Trainers have the ability to motivate you even when you think you can’t be motivated. A personal trainer can help you brainstorm ways to overcome your biggest challenges to exercise. They will!

Improve Your Overall Fitness. The primary reason people hire personal trainers is to get professional assistance to improve cardiovascular health, strength, flexibility, endurance, posture, balance and coordination. A personal trainer will monitor your progress and fine-tune your program as you go, helping you work your way off plateaus and improve your conditioning.

Reach or Maintain a Healthy Weight. And we mean realistic weight goals! Body fat reduction, weight loss or management, body shaping and toning can all be achieved with the aid of a qualified personal trainer, who can help you set goals and determine safe strategies, all while providing the encouragement you need.

Stick to It and Focus on YOU. Sticking with your fitness plans is one of the biggest challenges exercisers face. Qualified personal trainers can provide motivation for developing a lifestyle that places a high priority on health and activity. Your trainer only cares about you and your success, And, is there to focus on you and only you!

Exercise Safely. You will learn the correct way to use equipment and appropriate form and technique for cardiovascular work and free-weight training.

Enhance Your Mind, Body and Spirit. Many personal trainers provide mind-body activities, such as yoga or tai chi sessions. Your personal trainer may help you uncover new insights about yourself or find potential you didn’t realize you had.

Benefit From the Buddy System. What could be better than making a commitment to regularly meet with someone who will provide you with individualized attention and support?

Most important - Take Charge of Your Program, and Do It Your Way. With the right personal trainer, you can find the exercise program that works best for you. One that will address not only your fitness goals, but one that can help you address any other health issues – arthritis, chronic back pain, diabetes, etc. Your personal trainer can work with your physician, physical therapist or other health care provider to plan a safe, efficient program that will speed your recovery or enable you to reach your health goals.

They will customize your program according to your goals. Are you more comfortable with a demanding program or a gentler approach? Would you like to train at home or at work, at a fitness club or in a personal trainer’s facility? How many times per week or month do you want to meet your personal trainer, and for how long?

Get maximum results in minimum time with a program designed specifically for you. Workouts that use your strengths and improve on your weaknesses are efficient and effective.

Carefully choosing a personal trainer enables you to select the type of guidance that will benefit you. You can get fit and healthy your way and take ultimate responsibility for your own health.

For more information regarding personal training from Born Ready Fitness, please contact Mike at 203-895-8715.

http://www.bornreadyfitness.com/personal-training