What treadmill speed helps me burn fat and lose weight?

Q: Hey Gale. Can you tell me what speed should I use on my treadmill in order to lose weight? Lisa C.

A: Hi Lisa! Great question, thanks for sending it my way.

The treadmill speed each person uses to gain fitness and lose weight is individual. I like to use five exercise zones based on perceived effort. You can gauge your effort based on your breathing. You can then link this perceived effort and your breathing to pace on the treadmill.

If you are just beginning to exercise or you are early in the exercise process, focus on the first two…Read More »

Fall Into Fat Burning Machine

Summer barbecues are gone and the holiday season is around the corner. There’s no better time than now to fall into a fat burning machine.

It’s not too hot or too cold outside, so there’s no excuse. Fall is a perfect time to do a reset and take steps toward the weight loss you desire – and deserve. Purge your mind of three key misconceptions.

DIETS WORK. I’M THE PROBLEM. On most diets people typically lose weight the first week or so, but fail on a long-term basis. Most people think it is their fault for being overweight. They think, “I…Read More »

5 Great Mother’s Day Gift Ideas

Skip crowded malls and long lines this Mother’s Day. Instead take mom outside. For most moms, the best gift you can give is your time.

If you’re looking for Mother’s Day gifts and activities that your Fat-Burning mom would love—and can help the family stay healthy too—then take a look at these five ideas.

Nursery Plants or Seeds

Get mom some greenery. It doesn’t matter whether mom loves flowers or a vegetable garden, both types of plants work. It also doesn’t matter whether you buy her favorite plant in a seed form or as a bedding plant. If you do go with…Read More »

Miracle Intervals

Ask Coach Gale: What are Miracle Intervals?

Let’s clear up the confusion once and for all about the difference between Miracle Intervals and HIIT (High Intensity Interval Training).

What Are Miracle Intervals?

Miracle Intervals

Miracle Intervals are fast, bouts of exercise (anything from 10 to typically 45 seconds long) with very long recovery intervals (2 to 5 minutes). The speed can range from a gentle acceleration (for new people) to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery – enough time and/or low enough intensity.

These powerful little intervals don’t seem that they could do much, but research shows they improve…Read More »

spring-into-fitness-with-this-30-minute-circuit__

Spring into Fitness With This 30-minute Circuit

No time to exercise is a thing of the past.

When you’re pinched for time and want a combination of cardio and strength work in one session, try this circuit that can be done right from your front door in about 30 minutes.

5 minutes – Warm-up walk at a comfortable, yet brisk pace.

1-2 minutes – Find a curb or stair that you can use to do 12 step-up movements with each leg. Place your left foot on the curb or stair. Keep your toes pointing straight ahead with your knee and hip aligned with your foot, then…Read More »

fat-burning-machine_What-Diet-is-Best--Low-Carb-or-Low-Fat

What Diet is Best: Low Carb or Low Fat?

Most people begin a new diet to lose weight. Some also want to improve their health. So which diet is more effective at weight loss and improving health, a low-carb or a low-fat diet?

In a research study published in the 2014 Annals of Internal Medicine, scientists looked at the effects of a low-carbohydrate diet — compared to a low-fat diet — on body weight and cardiovascular risk factors. What they found is that the low-carbohydrate diet was better for weight loss and it reduced cardiovascular risk factors.

This is great news for those who follow the principles outlined in Become a…Read More »

13 Surefire Ways to Become a Fat-Storing Machine

13 Ways to Gain Weight – Guaranteed!

More than 100 million Americans don’t need another person to tell them that a cheeseburger and fries were the wrong choice, that they need to stay away from processed, prepared foods, or that they need to exercise regularly. What they do need to know is that their bodies are predisposed to being fat-storing machines.

Metabolic syndrome is the technical term for a condition that applies to one-third of all Americans. These people are constantly blamed for not being able to eat or exercise correctly – and it’s not their fault. The truth is far closer to this: they simply need to…Read More »

Ask Coach Gale: HIIT versus Miracle Intervals

Ask Coach Gale: HIIT or Miracle Intervals

I recently received a question about the difference between HIIT and Miracle Intervals. Now Miracle Intervals are the secret sauce in moving you from being a fat-storing to Fat-Burning Machine, so I want to make sure you understand the difference.

What are Miracle Intervals?

Miracle Intervals are fast, short speed bursts, anything from 10 to typically 45 seconds long, with very long recovery intervals. The speed can range from a gentle acceleration for new people, to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery; enough time and/or low enough intensity. These powerful little…Read More »

Miracle Intervals, Exercise, Weight Loss

 

If you’ve ever struggled to lose weight and keep it off, you’re not alone. Millions of Americans suffer from Metabolic Syndrome and insulin resistance. This stacks the deck against them in their weight loss goals. But the right food and the right kind of exercise can flip the switch, and turn on their ability to burn fat and lose weight. Adding what former Olympic trainer, Gale Bernhardt, calls “Miracle Intervals,” to a moderate walking or biking exercise program is the secret sauce to blasting through weight loss stalls.

Bob’s Story

Bob started his weight loss journey when…Read More »

Beat Metabolic Syndrome

 

Meet Bob. Bob’s doctor has recommended he make some lifestyle changes to get control of rising blood sugar levels. Bob made the decision to become a Fat-Burning Machine, for his health and for his family. We’re going to be there, every step of the way, as Bob flips the switch – and we hope you’ll join in. Let’s congratulate Bob for taking a powerful and positive step!

Join Bob – Create Your Weight Loss Success Story

Take these four steps to begin losing weight and breaking through the roadblocks of insulin resistance and metabolic syndrome that have…Read More »