Losing Those Last Thirty Pounds: Part-Deux

courtesy of... snegidhi.com
So, how am I going to do this reboot? Well, let me break it down into groups:
Exercise... I have been going full-tilt with exercising for just about four years now (minus taking a break for one week after every 6-8 weeks) and I think I'm going to give myself a rest. During those four years, I have been doing strength training, cardio (walking, Nordic Track, and bike riding), and most recently, yoga and Pilates. As a side note, I have to say that I really like yoga and Pilates. I never thought I could get a good workout from them, but that was until i tried doing it.

Anyway, I'm going to take a few weeks off from exercising and give my body a chance to heal and forget the rigors of daily exercise. My reasoning behind doing this being, that when you do an exercise routine repeatedly, your body will "remember" how many calories it needs to burn in order to get through that routine. Now, if I stop exercising for a few weeks, my body should forget and thus burn more calories and hopefully "reboot".

Starting back up:
My main form of exercise is the Total Gym. Now, if you are not familiar with this piece of equipment, it uses your own body weight as the resistance. You lay on a bench, which you can adjust downwards to produce less resistance or you can adjust it upwards to produce greater resistance. For example, when I started using the Total Gym just over three years ago, I was 296 pounds. That's how much weight I was using to pull myself up. Now, I weigh 220...you can see the difference right there. There's just a little over 70 pounds of difference and I wonder why I'm not seeing any results.

Yep, I'm slow :) SO, I'm going to invest in some weights and attach them to my Total Gym. They have provided a weight bar on the base of the bench, so I can attach the weights there. I think I'll add between 50-70 pounds of weights and see how that goes. This means that I'll have to move the bench down to one of its lowest settings, but that's alright. It'll be just like starting over, which in effect, I'm doing.
Nutrition:
This happens to be my weakest point. Unfortunately, it also happens to be the foundation to any fitness program. I have a bad habit of skipping meals and sometimes just eating popcorn. If you try and starve yourself, your body will go into what's known as "starvation mode" and whenever you do happen to eat, your body will immediately convert those calories to fat, which kinda defeats your entire purpose. So, learn from my mistakes and don't do this. Ideally, you should strive to have 4-5 smaller meals throughout the day.

Control your portion size. Being on a diet doesn't mean that you can't have some of your favorite foods. It just means that you need to control how much of them you eat.

Just now, I mentioned the dreaded Die with a T word. I am really trying to get away from using that word and working toward a lifestyle change. For me to lose this weight and keep it off, I'm going to have to change my lifestyle. Just going on a diet will not cut it. Why? Because after I lose the weight and go off the diet, I'll gain the weight back and the cycle will begin again.

Well, enough of my yammering. Although this is done mainly for my benefit and to have a "chronicle" of this particular roadblock, I hope that it may help someone out there that might be going through the same thing.

Just remember, no matter how you may be feeling now, you are not alone in this. Keep looking forward, because looking back is not an option.

First in series... Losing Those Last Thirty Pounds: part-1

Losing Those Last Thirty Pounds: Part-One

Photo courtesy of... funnyfailpictures.com
Losing those last 20 or so pounds can be an aggravating process. It can seem like it takes longer to lose those last few pounds then it did to lose those first 30-plus pounds. You know what, it bites!
I've been trying to lose my last 30 pounds for over a year now and guess what? I still have 30 pounds left to lose. What's going on?? What am I doing wrong? I've been asking myself these questions for the last few weeks now and I MIGHT have an answer. I say might, because since I don't have a personal trainer and I don't have a fitness guru to talk to, I have to rely on my own instincts and gut feelings. So, what am I going to do?
Well, before I get into that, let me go back in time and tell you where I started (warning: dream sequence)...

Taking a Day Off from Exercising

I'm in kind of a funk today, because I'm not going to exercise. Yep, you heard me right! I'm taking two days off from my exercise routine. I've worked out every day this week and even though I'm feeling guilty about not exercising, my body is telling me to take a rest.




image courtesy of... icanhascheezburger.com

Since I started my weight loss regime and exercising a little over three years ago, my routine has changed drastically. When I first started, I concentrated on strength training and avoided cardio like the plague. Then, when I started feeling guilty about avoiding the cardio, I did that instead of the strength training. As you might be able to see, I did either one or the other during the week...not both.

Well, no more! Over the past few months I have been incorporating both strength training and cardio in my weekly work outs. I discovered a few good videos through Netflix; one is a Boot camp exercise video, which is 30 minutes of non-stop action and the other is a Pilate's/Yoga mix (40 minutes). I have to admit that when I first saw the Pilate's video, I didn't figure that it would give me much of a workout However, after doing it the first time AND only being able to make it through 20 minutes of it, I have a new respect for it. I have to say that when I finally finish the 40 minutes, I look like I have just gotten out of the shower! I combine these videos with my strength training, alternating each day, and I find that I much more satisfied with my workouts.

Now, back to the resting thing.

 I am at the point where I am so used to exercising each day, that whenever I take a day off, I feel guilty about doing so. Today, as I write this, I am again struggling with taking time off. My body is sore from my week's activity and I KNOW that I have to give my muscles a chance to recover, but I still feel bad for not working out. It may sound strange or even bizarre for me to feel this way, but I do. My mind is telling me that I have to rest, but my gut (as ample as it is) is telling me to ignore the aches and pains and just go for it.

Well, I am forcing myself to take time off and recover. It may not seem like it, but the recovery period is just as important as the actual exercising itself. Your muscles get stretched and torn while working out, that's how they grow, and they must have time to recover and heal. Otherwise, you could do serious harm to yourself. So,  instead of sitting here and feeling guilty over the fact that I'm skipping a few days, I'm going to enjoy myself. I'm going to focus on the fact that my muscles are getting a much-needed rest and that I will be ready to begin again next week.

Tips Before Starting your Weight Loss Journey

I was asked by Angie at Angie's Healthy Living Blog to be a guest author on her site today. In the article I wrote, I will be sharing my motivations for beginning my weight loss journey. So, with this theme in mind, I have decided to dust-off an article I wrote a while back and share it with you once again (my way of saying I'm too lazy to actually sit down and write a new one).

Procrastination and Exercise

As you may have gathered from the title, I am once again in one of those moods. As I sit here typing this, I have no wish to exercise today. It is cold and rainy outside, the girls have just finished their school for the day, and I REALLY don't want to spend thirty minutes on my Total Gym. For the past two weeks, I have been diligently exercising five times a week and although I still have another four weeks before I can legitimately take some time off, I just have to call it quits for today.

I have been sitting here and trying to motivate myself, but it just isn't working. I'm thinking that it would be a good thing to take a day off every now and again; after all, my muscles need more than just two days to recover. Oh, and yesterday I increased the difficulty for my incline sit-ups and as a result, my stomach muscles are not that happy with me right now. I could certainly use that as an excuse to not exercise, but what about my other muscles? They're sore, but I could still work them. You see, it's the guilt thing trying to worm its way into my head and I need to fight to keep it from taking-up residence. In order to fight the guilt, I'm going to actually practice what I write about. Now, as you check outside your window to see if there are any pigs flying around, I am going to rid myself of this guilt.

"When you exercise, for example as you lift weights, perform aerobics etc, you will break down muscle tissue in the body. The more you exercise the more tissue will be broken down. When you stop your activities, nature will attempt to rebuild the broken layers of tissue, but a little stronger than last time so the tissue doesn't break as easily. Over a period of continuous destroying and rebuilding, your muscle will grow and adapt to the strain you put on it. The skin will stretch and your body will gain size and strength.When I strength-train, I am putting a strain on my muscles. When this occurs, tiny tears are created in the muscle. As the muscle rests, it repairs these tears and that is how the muscles grow."¹

In short, the main portion of the muscle-building process occurs while your muscles are at rest. So, if this is the case, why am I making such a big deal out of taking ONE day off? Basically, because I have it so ingrained in my mind that I MUST exercise every day that when I do take a day off, I feel guilty about it. What I need to do is realize that even though I may not be stressing the muscles, they are still growing. Taking time off, now and again, is a critical part of any exercise regime, not only to repair muscles, but for your own mental well-being. Everyone needs a break and there is no reason to feel guilty about it.

Besides, Koko and Yum Yum are using the machine. There, guilt...gone.


How Do Muscles Grow ¹

Back in the Exercise Saddle

After more than a month of not doing my usual exercise routine, last week was my first full week back exercising. You see, I had taken a little "me time" and built a two-tier forty-foot retaining wall. So, after that wonderful vacation, I strapped-on my Total Gym and began anew. Yes, it was almost like starting all over again. Even though I was very active and using my muscles while building the wall, I was not using the same muscles in the way I normally do while exercising (Do you think I can make this sentence any longer or more confusing?).

After the first day back, I was extremely sore, but it felt good (if that makes any sense). The next day, I worked a totally different set of muscles: legs, stomach, and back. Without giving you a boring play-by-play, I will skip forward and let you know that by today, I was basically back to where I left off. Yes, it will take another day or two to get all the way back, but I am getting closer. Although I can't say that I missed not exercising, I do have to say that even though I ache all over, I feel great.

Now, if you need to skip your normal exercise routine for an extended period of time, when you start back up, you might want start a little bit slower than you normally would. Since your body is no longer used to your routine, it will take a little time for it to catch-up. So, if you find yourself not being able to run as far or lift as much weight as you used to, don't be discouraged, because you will soon be running and lifting at your old levels.

My Almost Exercise-Free Day

I'm being lazy today, so I am going to republish an article that I wrote last year. I hope all of you had a great 3-day weekend.





Originally published as Weight for Weight on 11 July 2008. Hope you enjoy...




I'm sitting here writing this article and all the while, I'm being watched. It is an evil force that keeps my mind from writing. It keeps calling to me and mocking me for not doing what I should. I try to ignore it, but it's like that song you hear on the radio and just can't get out of your mind. I can't escape it. It's like a mantra I cannot ignore. It is..........my exercise machine.

Yes, it's my Total Gym. I have it in the living room only a few feet from me, because there isn't room for it in anywhere else. You see, I decided not to exercise today because I just don't feel like it. But I am in such a routine, that I feel REAL guilty if I skip a day. I know it won't hurt to not workout ONE day, but I can't escape this guilty feeling. I keep thinking that if I would have exercised like I usually do, I would be done by now. Don't you just hate that!

As I sit here, being taunted, I look at the clock and tell myself that I could be done by the time this TV show is over. Well, the show's over and I'm still sitting here. Oh well, I'm just going to get it over with. This procrastination is getting me nowhere.

Have you ever felt like this? It is surprising, that every time I come across a problem or roadblock in my fitness regime, I discover that I am not the first to experience it. I am not alone in this and neither are you. We can get through this together. Hang in there. I know I will.

Well, let's burn some calories.

Fitness Tips: The Exercise Excuse

How many times have you been thinking about starting an exercise regime, but have come up with a variety of excuses as to why you shouldn’t. Some of my own favorites are: I’ll wait until I can afford some new workout clothes; I need a treadmill before I can workout; I don’t have an iPod, and my personal favorite……I’ll wait until I lose some weight first.

Now, I personally have used each of these at one time or another and I must say, I can make it sound convincing. After I convince myself that I need to wait, I promptly forget about the excuse I used and continue on the same way. A couple of months later, when I again deign to see myself in the mirror, the cycle starts all over again.

The saying, “Why put off for tomorrow what you can do today,” comes to mind. We can always find a valid excuse for putting something off; however, what we need to do is to find a valid excuse for actually doing it. We need to stop making excuses and start doing something. We don’t need new clothes to sweat in. We don’t need a treadmill when there is a perfectly good sidewalk outside. We don’t need an iPod to keep us company for 20 minutes, try silence and good old fashioned imagination. Once we put the excuses aside, we can begin to put the pounds aside.

New Exercises, Same Muscles

I have been doing the same exercises for some time now, so I decided to try something new. I started looking at the exercise guide that came with my Total Gym and I discovered a few new ones that I had never tried. I think that the reason I never tried them is because they looked similar to the ones I was currently doing. So, I gave them a shot.

I must say that even though they seemed so similar, I am SO Sore. Okay, I have been exercising these muscles for months, why should they start being sore now? Well, as I was complaining about this, my wife pointed out that even though I was exercising those muscles, I was only doing so in one particular way. With these new exercises, I was working the same muscles, but from another angle.

Obviously I am no personal trainer (although I wish I had one), so I did not know that I should do different exercises on the same muscles. Subtle though they may be, it really makes a difference. I have been working out for over a year now and it seems that I am always stumbling upon something new. This coming week, I am going to work through the soreness and continue these new exercises. It will be interesting to see the results.

My Total Gym and Me:Part-2

As you can see from the picture, the gym consists of two frames that are attached to each other. One frame holds the bench, which slides up and down on rollers. The other frame acts as the incline and allows you to raise and lower the bench. The Total Gym also includes other attachments that are used for a variety of exercises: a Pilate's Bar(the U-shaped bar at the base), which can be used for...Pilate's, but can also be used for Lunges and reverse pull-ups, Dip Bars, a Press-Up Bar (not shown), Leg Pulley Accessory (not shown,but attaches at the top of the vertical column), a Wing Accessory, and a Weight Bar, which can be used to attach additional weights for added resistance (up to 75 pounds).

Length:
folded...51"
in use...94"

Height:
folded...10"
in use...44-1/2"

Width:
With Weight Bar... 24"
Without Weight Bar... 16-1/2"

Weight:
Unit Weight...69lbs.
Max User Weight...275
Max Additional Weight...75
Total Weight...350

As you can see, the Total Gym 1700 can be folded when not in use, which is a great
space-saver for small residences.

** These observations are written based on my usage of the machine at 4-5 times a week for just over 13 months.


The Bench:

As mentioned, he bench slides up and down on the lower frame. It can be used either with or without the pulley/cable attached. So far, I have had no problems with the bench or the rollers. I have had to lubricate the rollers recently, but other than that, just a general weekly wipe-down will keep the bench rolling smoothly. To lubricate the rollers, it is suggested by the manufacturer to use machine oil. Cables:

OK, here is where I ran into some problems. After about 8 months of use, I noticed
that the outer, protective coating on the steel cables was started to crack. Although, this would cause no problems with the integrity of the cables, I did not wish to take any chances. This is when I discovered the Total Gym does not support its older models. However,after a great deal of searching, I was able to find a company,Huck Products which supplies ALL the items (at a higher quality) you may ever need. It supplies cables, rollers, benches, ropes, pulleys, hardware, etc. I purchased the replacement cables and have been using them ever since with no difficulties.

Rope/pulley and Foot Harness:

This is used for a variety of exercises that target the leg, thighs, buttocks, and the lower back. I have used this attachment for several months. However, as of last month the stitching on the foot harness has been tearing away. I will also need to
replace this before I can continue with these set of exercises.

Dip Bars and Pull-up Bars:

I have had no problems with these attachments.

Leg attachment:

The only problem I have had with this attachment, is the padding has just
recently started to tear.

All in all, I have been very happy with my Total Gym 1700. The problems I have mentioned have occurred after extensive use over a long period of time. The results I have obtained through the exercises has been phenomenal. If used as described, 3-4 times a week for 20 minutes a day, you WILL see results within the 6-week time period.

The Total Gym 1700 comes with all the accessories mentioned above and also includes a workout DVD (which did not work on our DVD player or computer), a workout manual, which illustrates the various exercises you can do, and a convenient workout Flip Chart, which can be mounted on the gym itself.

If you are a serious weight lifter, than this system is not for you. You would be better-off looking into a BowFlex. However, if you are just a person wishing to supplement their cardio workout with strength training, I would highly recommend this system.


Where to get...

If you decide that you want all the bells and whistles...




Now, if you just want to work your upper body, then here is something that I have been using for the past several months. It's called the Iron Gym.

As you might be able to tell from the photo, it fits in your doorway and you use if to do pull-ups and chin-ups (you can also get a great ab workout using it). Just be sure to measure your doorway, to make sure that it will fit. As I said, I have been using it for several months, along with the Total Gym, and the results have been fantastic.

I hope this answers any questions you may have about my Total Gym. As I said before, I have been using this system for over 13 months now and the results have been outstanding. However, you will only get out of the system, what you put into it. If you are faithful and exercise on a regular basis, you WILL see the results. If, however, you decide to give-up on your exercise regime, than I have to say that you just purchased an expensive clothes rack.

Good luck and I hope that I have given you the information you need to make an educated decision. If you have any further questions or require additional information, please leave a comment and I will get back to you.

See also...My Total Gym and Me:Part-1

My Total Gym and Me:Part-1

As you may know, one of the pieces of equipment I use in my exercise routine is the Total Gym. Well, over the course of a few months, I have had several people (OK, 3 people) ask whether it really works. So, in response to those "several" comments I will, over the course of the next few days, give you my review of the Total Gym.

When I first started seeing the commercials for the Total Gym, I didn't think it would work. I mean, you lay down on a bench and use pulleys to slide up and down on a frame. Gee, how tough is that? Yes, you can increase the height of the bench, but I didn't think it would give you enough resistance to do any good. Now, during this time I was looking into purchasing a BowFlex; I was looking very seriously, that is until I saw the price...$1,900 to start. Since I do not have that type of money lying around (hence all the little ads on my site), I needed to look elsewhere. What I needed was something that I could use; something that would work; something that was cheap.

I checked-out the official Total Gym site and I noticed that they wanted over $700 for one of their models. Naturally, this caused me to look around elsewhere and I soon discovered that Amazon sold an older model for much less. This is why I purchased my Total Gym 1700 through Amazon. I later learned that Total Gym does not support its older models, but I will talk about that later.
So, I purchased my gym and a week or so later, it arrived and the fun began.
I got the gym inside and opened the box. After reading the instructions (yes, I know I lost several Man Points for reading the instructions), I set it up and just had to try it. From the lowest setting, I tried an arm pullover. I didn't expect it would take much effort to do the exercises...boy was I wrong. I couldn't believe how tired I got after just a few reps (at this time I was a total couch potato). Then and there, I decided that I had made a good purchase. No, it wasn't my coveted BowFlex,
but it would do.


See also:My Total Gym and Me:Part-2

** These observations are written based on my usage of the machine at 4-5 times a week for just over 13 months...

Just do it...

I must say that so far, I am sticking to my guns and I'm exercising on my Nordic Track. Has it been fun? NO, but I'm doing it anyway. Why, because I said I would. I need a little self-discipline in my life, so I figured I could start here.

You may be wondering why I shy away from my ski machine. Well, the simple answer is, I get bored while exercising on it. Yes, I use an iPod to listen to my music, but that doesn't help the fact that I am doing the same thing over and over for 25 L-O-N-G minutes. I currently have the machine facing my bedroom window, so at least I can look out and watch the weeds grow.

With the Total Gym, I am at least able to switch and do different exercises. I am always doing something different so, even if I am doing an exercise I hate, I know that I will be done after a certain number of reps. Not so with the Nordic track, I'm stuck doing the same throughout the entire workout.

To make a long story short, I am going to continue giving my Total Gym a break for the rest of this week and starting next week, I will be going to a 3-on and 2-off schedule. This means that I will strength-train on M,W,& F and do the Nordic Track on T & Th. The following week, I will switch them around, etc. Now, all I need is the self-discipline to continue with that schedule.

The Exercise Dilemma: Part-2

Now, I have been going full-tilt for several weeks and allowing only 2 days for my muscles to repair themselves. Obviously, this is not enough time for the muscles to do their work. I need to start reading what I write and apply that knowledge to my situation. I KNOW what I am supposed to do, yet I refuse to do it. I keep exercising the same muscles; I keep putting a strain on the same muscles and I do not allow them ample time to repair themselves.

I have heard that the most successful weight lifters only workout a few times a week. They know that rest is a very important part of the strength-training process. Why can't I see the same thing? Is it because I want to continue seeing results and maybe "rush" the process? I think that is exactly what I am trying to do and in the process, I am doing more harm then good.

Being so close to a problem makes it difficult to see the solution, even when it is right in front of your nose. By stepping back and looking at the entire picture, as I am doing with this article, it is easier to see the solution and apply it accordingly. So, With iPod in hand, I am going to force myself to take a break from strength-training and I will revisit my old Nordic Track to resume my cardio workouts.

http://www.lifeschool.freedomnames.co.uk/bodyguide/2.why-muscles-grow.html

http://www.healthcentral.com/fitorfat/408/42172.html


see also...The Exercise Dilemma:Part-1

The Exercise Dilemma: Part-1

Koko doing his workout on my Total Gym

I am facing a dilemma: I need to change-out my exercises, but I really do not want to miss-out on the benefits of the exercises I am currently doing.

Now that I have totally confused you with that statement, let me try to explain. For the past several weeks, I have been concentrating on strength training. That is, I have been using my Total Gym almost exclusively. Yes, that's right, I have been sadly neglecting my Nordic track. For the past several weeks, I have been working out a total of five times a week. Although I enjoy feeling the soreness and seeing the results, I have yet to see any results on the scale. In fact, my weight has actually gone up a few pounds.Hence, the reason for mixing things up a bit.

What I need to do is come to realization that my muscles need a rest.

"When you exercise, for example as you lift weights, perform aerobics etc, you will break down muscle tissue in the body. The more you exercise the more tissue will be broken down. When you stop your activities, nature will attempt to rebuild the broken layers of tissue, but a little stronger than last time so the tissue doesn't break as easily. Over a period of continuous destroying and rebuilding, your muscle will grow and adapt to the strain you put on it. The skin will stretch and your body will gain size and strength.When I strength-train, I am putting a strain on my muscles. When this occurs, tiny tears are created in the muscle. As the muscle rests, it repairs these tears and that is how the muscles grow."¹

In short, the main portion of the muscle-building process occurs while your muscles are at rest. So, why I am ignoring this very important step? Simple, I'm impatient. I feel that if I am not actively trying to build muscle, than nothing is happening. Although this is far from the truth, it is what I believe. So, I need to do some serious attitude adjustment.

Next time: Part-2

See also...The Exercise Dilemma:Part-2

http://www.lifeschool.freedomnames.co.uk/bodyguide/2.why-muscles-grow.html ¹

http://ezinearticles.com/?How-Do-Muscles-Grow?&id=1000689

http://www.healthcentral.com/fitorfat/408/42172.html

Tips on How to Choose a Treadmill: Part-Three

Belt Size

I was just talking to someone who had just purchased a treadmill and they were complaining that they have to watch how they walk, because the tread was to short and they had to alter their stride. After all, the last thing you need to do during your workout is to have to alter your stride. You will need to make sure that the treadmill you choose has a tread that is at least a 50-inch in length and 18 inches in width. If you are tall or have a large stride, try to find a machine that has a 55-60 inch length and 20-22 inch width. The belt itself should consist of a two-ply construction of polyurethane as the top layer and a nylon-polyester weave as the under-layer.

Snapshot

• Length: Min: 50 inches Preferred: 55-60 inches


• Width: Min: 18 inches Preferred: 20 inches

Construction

”A steel frame you will feel a more spring-like feel when your foot strikes the deck, and generally the steel frame lends itself to a tighter, quieter unit. Aluminum frames are strong and last just as long as steel, but those aluminum units have a deadpan feel which is really bad for runners (why?). Understand that companies that use aluminum rivet the frames, and that is just not as good as a unibody steel-welded frame.” ²

These are just a few of the main items that you should look for when purchasing a treadmill. For a more detailed analysis on some other components, please visit one of the sites below. I hope that this has given you an idea of what to look for when comparing machines. Good luck in your purchase and happy “treadmilling.”

See also:

Tips for Choosing a Treadmill: Part-1

Tips for Choosing a Treadmill: Part-2


^1,2http://www.smoothfitness.com/treadmill-buying-guide/treadmill_buying_guide-2.htm

Tips on How to Choose a Treadmill: Part-Two

Warranty

There should be a warranty for the treadmill itself and another one for the motor (depending on the company, there may also be a one-year in-home service contract). The warranty for the frame and parts should be between 3 and 5 years. If the warranty is for 1 year or less, then you can be sure that the treadmill was not built to endure regular use. As a guideline, you can say that the longer the warranty, the better the machine. Ask yourself this question: If I build a treadmill that I know is not built to last, I’m I going to want to put a long warranty on it? If a company is going to build a treadmill and then back it up with a 3 to 5 year warranty, then you know you are getting a high-quality piece of equipment. The warranty for the motor is extremely important as well, this should be a minimum of 10 years. Again, the longer the warranty the better the motor.

Snapshot

Frame & Parts: min: 3-5 years
Motor: Min 10 years
In-Home Service: 1 year
Extended Warranty: Would not purchase

Motor

This is the heart of your treadmill, so let us choose wisely. First, look at the Horsepower of the motor. You will want one with a minimum of 2 HP, although 2.5 and above would be better. Here is a table that will help you to choose how many horses to get.

• Walking: 2chp +


• Jogging: 2.5chp +


• Running: 3.0chp +

If you weigh over 200 pounds, you may want to add .5 to the above values.

You will come across two terms, which can be confusing. They are Peak Horse Power and Continuous Usage Horse Power or Continuous Duty (CHP).

• The Peak HP is the maximum horsepower that the treadmill can reach.


• Continuous Horse Power is the measurement that is consistently delivered during heavy usage over an extended period of time.

When you are comparing different treadmills, make sure you find out what the CHP is for each machine and use that number for your comparisons. Unfortunately, there is no industry standard with regards to horsepower. The measure of the horsepower of any particular motor is determined by the manufacturer itself so I would also advise you to choose a manufacturer that has a good reputation and know you can trust. (the length of the warranty offered can be your best gauge as to this question). ¹

Next time: Treads and Belt Size.

See also:
Tips on How to Choose a Treadmill: Part-1

Tips on How to Choose a Treadmill: Part-3

¹http://www.smoothfitness.com/treadmill-buying-guide/treadmill_buying_guide-2.htm

Tips on How to Choose a Treadmill: Part-One

I know what you’re thinking, “What can be so hard about choosing a treadmill. Just find the cheapest one you like and then buy it.” Unfortunately, this is exactly what my sister-in-law did and I must say, they regret it. Before you venture out into the shark-infested waters of eager sales people and second-rate equipment, you need to ask yourself: how serious are you about actually using the treadmill?

Strange question to ask, isn’t it? Well, the reason I have you ask yourself that question, is even though you may be gun-ho about working-out on your treadmill in about six weeks, after the novelty has worn off, you may find yourself with a very expensive clothes hanger. If you have it in mind that you just want to have one for the occasional workout, then you may be better off with a less expensive alternative. However, if you are serious about your commitment, then be prepared to shell out between $700 and $3,000, for a quality machine.

I realize that this sounds like a lot of money, and it is, but you have to remind yourself that you will be buying a machine that will last for many years. The less expensive machines are good for the occasional user, but for something that will be used on a regular basis, you need to invest the money for a top-quality treadmill. Now, I’ve wasted enough of your valuable time, so let’s get to the root of the matter: how do you choose a quality treadmill?

Next Time: Warranties and Motors.

See also:

How to Choose a Treadmill: Part-2


How to Choose a Treadmill: Part-3

Motivations and Diets: Part-One

One of the hardest things to do while on a diet is to remain motivated. I find that there are those times when I just want to chuck the whole thing and have that big, juicy hamburger. Yet, I resist the temptation. Why, because I have found that one thing that motivates me to keep going.

When I first began dieting, my motivation was simple: lose the weight or become a diabetic. Simple and to the point. However, as I continued on my dietary journey, I found that this alone was not enough to keep my spirits up during those “gloomy periods.” You are probably telling yourself that trying to keep from having to prick your finger 4 times a day and have to take several shots each day should be motivation enough. I would have to agree with you, but when I am at my lowest point, possible health issues really don’t concern me. I am not looking towards my long-term goals. I am looking at the here and now.

I know, you think I’m nuts, but I’m being truthful when I tell you this: it just didn’t matter. So, what did I do? I looked in the mirror and saw what I had become: a non-blob. Yes, when I arrive at my first bout of depression, I had been dieting for several months and there were already appreciable results. I had lost over 20 pounds and I could already tell that my waist was smaller. I looked into that mirror and saw something I was no longer repulsed at. I was no longer ashamed to be undressed in front of my wife.

This then, was my motivation...

Tomorrow: Motivations and Diets:Part-2

iPod Those Pounds Away: Part-Two

So, a few months ago I broke down and purchased an iPod. I figured if I’m going to be serious about this exercise thing, I need to have some sort of motivation while I’m doing it. Let’s face it, if you know you’re going to be bored out of your skull for 30 minutes, will you really be motivated to want to do the exercises in the first place?

This is where the old iPod comes in. After getting the thing, the next task is actually downloading the music, but what type of music should I have? I find that if I have music that has a fast beat, I actually exercise to that rhythm. So, I listen to everything from KISS to the B-52’s. I must say that it has really helped with the boredom issue, because the iPod can also shuffle the songs, so each time you use it, the songs are in a different order (I know, a great big Duhh, but I was new to this).

Obviously, what works for me may not work for you. I like fast music, because it makes me want to exercise fast. I tried listening to slower music, but I just can’t exercise to it. Try to find what you like and do it. If watching TV works for you, then keep doing it. If you like listening to digital books, then go ahead. This is all about fighting the boredom that can come with exercise. Once you can take away the boredom issue from your exercise routine, that will be one less excuse not to exercise.

See also...

iPod Those Pounds Away:Part-1

Ipod Those Pounds Away: Part-One

I basically use two pieces of equipment in my workouts: The Total Gym and an old Nordic Track. The Nordic Track is one of those old cross-country skiing machines; you know where you swing your arms and move your legs. Well, even though I can cross-country ski, I just don’t seem to be able to use the machine. The first time I tried, I went flying off the back and into the wall. So, I just hang unto the handles and work my legs. Yes, it’s not the “complete” workout experience, but it still gets the job done. Anyway, I said all that, so that I can talk about one thing: Boredom. I have to admit that, from time to time while exercising, I do happen to get bored. But what can you do about it? I have something that works for me and that is an iPod.

When I workout on the Total Gym, I am usually doing so many different exercises in such a short period of time, that I usually don’t get too bored; However, using the Nordic Track is an entirely different story. As I’m sure all of you who jog, walk, or use a treadmill will attest to: you can get bored out of your mind! I’ve tried most everything from pointing the thing so I can look outside, to switching on the TV so I have something to watch. While either of those options does help, I find that I still get bored. I mean, how excited can you get over a view of the back fence and some bushes?

So, a few months ago I broke down and purchased an iPod.....

Tomorrow: Part-Two

See also...

iPod Those Pounds Away:Part-2