Thursday, January 30, 2014

Stay Injury-Free on the Treadmill

Runner's World recently published an article Stay Injury-Free on the Treadmill and after reading it, I feel that as one who trains regularly on a treadmill, I need to comment on some of the points they made.

1) Speedwork on the treadmill:
because the treadmill keeps moving even as you tire, you may overstride—land with your foot too far ahead of your body—as you attempt to keep up with a too-fast belt
Though this is also true when you do speedwork outside on a track or pavement. They claim that in order to bail you need to push buttons, whereas on the track you just slow to a stop. Well, to make it apples to apples, I think you'd need to just stop moving your legs on the track to see what happens. Just kidding, don't do that. When it comes to bailing, all you have to do is grab the handles and jump up on the frame. It takes a half of a second. Try it at a slow speed and you'll see how fast it is to bail.

I've even done Tabata style workouts as an experiment. Stand on the frame, set it at 12 mph, jump on and don't fall off for 20 seconds, then jump onto the frame for 10 seconds. You can do it. Just be safe and don't get hurt. No, I no longer do these - they're too tough.

Treadmill Intervals at a 12% incline while watching a TV Episode
But I digress, yes, don't slam your heels into the treadmill deck. Try to slap the belt with the ball of your foot, but gently. Also learn to lean forward from the bottom of your butt. Don't hinge at your navel, which is what most people do. If you're tight or weak you'll want to fold at the navel. Try to keep your back straight and tilt from the bottom of your butt. Try to feel that and keep your attention on it. If you lose your form, slow down or stop.

2) Bored, cut workouts short:
reserve your favorite books, podcasts, movies, or playlists for your treadmill time. Studies show that music lowers perceived effort, so you feel less tired than you would without tunes.
In general, I prefer to think in terms of time on the treadmill, rather than miles. I'll even set the display to not show miles and just do my speed and my time. There is great value in doing an hour or two in Zone 2 heart rate. One of my favorite tricks is to have a movie or TV season lined up in Amazon Prime Instant Video or whatever your favorite streaming service is. If you are doing an 85 minute movie, you'll be on the treadmill for 85 minutes. Works great for me. I think you should try it.

There are a couple of points I think are important to add to their article. If you train on a treadmill a lot share some of yours. Thanks.

When I'm not on the treadmill in the winter I'm outside in the snow running

Friday, January 17, 2014

The 100 Calorie Diet Plan Food Portion Calculator

In my latest book "The 100 Calorie Diet Plan" I outline a program using simple math to calculate food portions that will allow you to eat all day long and still lose fat. CLICK HERE if you want more info on that book.

Get the information you need from the product label
First of all you'll need some simple basic information off the product label.

  • Serving Size in Grams
  • Calories in a Serving

And that's it for now. Enter these two number into the calculator below, and click the button, and now you know how much a 100 calorie food portion is.

My example in another article [CLICK HERE] was salted almonds

  • Serving Size 28 Grams
  • Serving is 170 Calories

When I enter those into the calculator below I get 16.5 Grams for a 100 calorie food portion, which in the photo below, sure looks small. Nutrient dense, higher fat foods like nuts will be a pretty small serving for 100 calories.

100 Calories of Salted Almonds
So now, for your convenience and to make it simple to achieve success, I present you with my calculator. Enjoy. Remember, be consistent and log everything in your Training and Nutrition Journal.

100 Calorie Food Portion Calculator

(if it doesn't load correctly please refresh this page)

My book provides more details on how to create your own custom diet plan so that you can eliminate hunger while losing fat and achieving your goals. It is currently 5-stars on Amazon, and also for sale on Barnes and Noble (print, Kindle, and Nook) and Google Play (ebook).