Sprint train for belly fat loss

2012 USA sprint relay team

  Why do I add sprint training to my workouts each week? Charles Poliquin wrote a great article explaining the details of why anaerobic training is superior to aerobic training for getting rid of belly fat.

1. Burn  more belly fat with sprint intervals- The reason anaerobic interval training works so much better is that your body is forced to burn fat to sustain the level of intensity being asked of it. It also elevates energy use for more than 24 hours post-workout, which has a dramatic effect on belly fat loss.
2. Sprints take less time than aerobic intervals- Participants did either 20 weeks of aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each) and lost nine times more body fat and 12 percent more visceral belly fat than the aerobic group.
3. Sprints improve hormone response for more belly fat loss- Anaerobic exercise also elevates growth hormone (GH) —a powerful fat burning hormone that helps restore tissue and build muscle.
4. Strength train to lose belly fat
5. Anaerobic training produces less cortisol for more belly fat loss- By doing aerobic training without strength training, you will lose muscle, lower your metabolic, rate, and gain fat.  Worst of all, high cortisol causes  chronic inflammation, which lead to belly fat gain over time—all-around bad news! 

I challenge you to supplement at least one, possibly 2, of your long run or bike days for a sprint day each week and see what results you get. Go HERE weekly to get my complimentary track WODs. Post comments below on your progress. Lastly, if you've been pondering going up in kettlebell weight in boot camp or picking up a heavier load in your CrossFit class, DO IT. The research behind sprints and heavy loads for fat loss is endless. To read the entire Poliquin article go HERE.

If you want to look like a sprinter, you got to train like a sprinter!

PCOS: Training

First day back on the track with tinyFIT

 It feels so good to be back in the swing of things. This year has had it's up and downs. From a bummed foot, to  my PCOS diagnosis, to simply not feeling like Showout Meg, I was ready for a change. I have not been this excited about training in a while. I'm back on the track again running sprints weekly and hitting the bleachers, attending CrossFit classes 2x or 3x per week with Coach Zach and/or Big Mike, and training with the underground strength guru--Travis Holley-- weekly, and planning to make it a 2x/week routine once I find a few more people to join a mid-morning crew.

The longer you are in the fitness arena, the more you learn about your body and how nutrition and the style of training you incorporate make a difference on your outward appearance and performance. I know one thing that is for certain--- explosive, high intensity training works very well for me, especially paired with a day or 2 of heavy lifting. When I tried a different route earlier this year with a different goal in mind, I learned very quickly that it did not work for me. I also believe it goes hand in hand with my battle against PCOS. CrossFit works wonders for women who battle PCOS.

I came across a ton of blog posts highlighting woman after woman and how CrossFit changed their life and healed them from the syndrome. My go-to blog at the moment is Paleo for Women. Stefani Ruper does an incredible job discussing nutrition, CrossFit, and evolutionary health for a female. She is also coming out with a book next month titled, Overcoming PCOS: The Complete Guide to your Personal PCOS Journey and How to Become Fertile, Healthy, and Sexy for Good. Whole 30 had a great success story from a woman who had PCOS and no longer has the diagnosis-- Read on. And, of course Robb Wolf highlights an incredible success story too. In a nutshell, their lives are forever changed!

There is power in knowledge. The more I educate myself on this syndrome, the more empowered and equipped I am to kick it to the curb and share with the masses that anything is possible. What are you battling? Whether it be an auto-immune disease, weight gain, drinking too much soda, a bummed foot, still trying to get that first pullup, nothing is impossible if you set your mind to it and chase after it with vigor.

I have a new found energy for my career, training regimen, and my love of CrossFit. What is stopping you today from being your best self? I challenge you to look it in the face and go after what you want with no regrets.

3, 2, 1 GO.

Rest Breaks

Proper timing of rest breaks is critical during interval training. I learned this at a young age when my Dad coached me in track. A 30 second rest break vs. a 2 minute rest break can make a world of difference on the metabolic pathway your training; how quickly you recover; the timing of when you want to peak for a specific competition; and the consistency of the splits across the board.

Manipulating rest breaks allows the coach to push an athlete to different extremes. I've seen this 1st hand with myself and a few other coaches I run with during the week. The consistent track work we put in each week has allowed us to sustain multiple workouts in a given day and at a competition without breaking down, and we are able to fight through lactic acid barriers that often hinder many CrossFit athletes.

For example-- running 100m sprints on the minute for 10 minutes is vastly different than running 10x100s with 90 seconds rest. Both are great, BUT it all depends on what your end goal is for training. That is where a coach is helpful.

I am loving track workouts and the science behind the manipulation of a rest break. It's never too late to start!

Age is only a number

Track is my 1st love. I made my typical visit to Westlake track last Friday and met 2 of the most sincere, hard-working, full-of-life men--> Lamar & Rob. These guys were warming up, doing track drills, running sprints, and then ending with Dynamax med ball work after the track workout. 200 repeats were on the schedule for them that day along with Lamar working on his hurdles.

After our conversation I was inspired and reminded that age is only a number. You can do anything if you put your mind to it. Rob (pictured on the right) has lost 90lbs! He's an ex-athlete who has a new found love for fitness and health. Check out his blog about our track visit.

After talking with them more I learned about the track circuit in Austin and how I can be more involved. Check out the schedule for Track For Life HERE. Plan on seeing me out there this summer. I might even have to sport some Michael Johnson gold spikes.

Is there anything you stopped doing athletically because you thought your time had passed? If so, I encourage you to give it a try again. It's never too late. I'm inspired all over again. Friday was a morning where I saw the miracles of Jesus in the making. I changed my schedule from the original plan and it turned out to be the perfect morning.

Small group training forming NOW

I am a huge proponent of interval track work paired with bleachers, body weight exercises, kettlebells,  and exercise bands. High Intensity Interval Training (HIIT) training is all about speed. Speed during exercises - it's intense. Speed during workouts - usually they last less than 20 minutes and speed for results. A HIIT workout will lose up to 9 times more fat than a similar cardio workout. HIIT training has a number of distinct goals and differences which make it unique.

One of the key principles around  HIIT is preventing a plateau. It’s designed around pushing your body to constantly adapt. Get off your plateau or simply get off your butt and take advantage of training with the Pump & Shred crew.

Personally I love training with 1 or 2 other people to enhance the level of accountability and to have someone to encourage me, sweat with me, and have fun. Training in a small group with a personal trainer offers the benefits of 1-on-1 training with half the cost. Lots of attention and more bang for your buck.

Times/Locations-

• Fri 6am at O.Henry Middle School- 1 open spot!
• Wed & Fri 7am at O.Henry Middle School- 2 spots!
• Mon & Wed 10am at Austin High- 3 open spots!
• Saturday 10am at O.Henry Middle School - 2 open spots!

Price: $300 per 8 sessions for 2x/week. Single a la carte sessions can be purchased at a rate of $40 a visit.

Email me at showoutmeg@gmail.com for inquiries on additional times & locations.

Pump & Shred Personal Training Program

I am fired up to announce the launch of a new personal training program, Pump & Shred, now available at Hyde Park Gym.

The goal of the program is the following:

1. To build muscle and the make the body more symmetrical--> PUMP
2. Lean out and improve cardiovascular endurance--> SHRED

The Pump & Shred program is a combination of isolation exercises and super sets using barbells, kettlebells, and dumbbells done at Hyde Park Gym paired with a day of outside training either at a track or in the alley of Hyde Park that incorporates sprints, sled pulls, prowler pushes, and bleachers.


The program is a 2x or 3x per week commitment complete with nutrition and supplement advice. Pump & Shred is a byproduct of the training co-creator Jessica Clark and I have been using to prepare for our first Figure Show on July 21st, The Naturally Fit Super Show.

I have availability on MWF at mid-morning and lunchtime. If these times don’t work with your schedule, I invite you to pump and shred with my partner in crime, Jess. Contact us for more info on scheduling. Who is ready to pump and shred their way to a new physique?
 
Rates: Individuals $55 per session; Groups of 2 $45 per person, per session; Groups of 3 $40 per person, per session.

Follow the Pump and Shred crew on Twitter!

 

Sprint to Summer

I love track workouts. Most anyone who hangs out with me knows how much I enjoy my weekly trip to the track for some sprint work. I came across an article this morning from T-Nation called The 6-Week Sprinting Solution. The program complements my 4x/week weight lifting regimen for my Figure Show.

I am a big advocate of making a trip to the track and not working out indoors on a treadmill but to do that 6x/week with my schedule is not quite feasible. I plan to apply this program on the street outside the gym and maybe substitute double-unders 1 or 2 days per week in place of sprinting.

For anyone looking for a sprint program to gear up for summer, this looks like a great place to start and provides a good ramp up. Get moving!

Zilker Relays continued

Boot Camp coaches sweating through a Relentless workout.

 Zilker Relays are only a few days away. I have continued with my training involving a greater focus on timed intervals and dropping into a Relentless Boot Camp once a week. Today all of us boot camp coaches took on a workout programmed by Coach Heather Reed. It was a doozie at 1:00 in the afternoon. After that workout, I feel more than ready to run 2.5 miles on a Friday evening.


Last Thursday I did the following track workout: 8 x 200m sprints with 60 seconds rest.

I rested about 5 minutes and finished with 6 x 40yd sprints barefoot on the football field. I worked on quick leg turnover and arm drive. Running barefoot really helps me feel where I am striking on the ground and to pull, pull, pull with my hamstrings for speed.

Who will I see on Friday sportin' their Double Cs and/or Relentless gear to kick off Labor Day weekend with a fun run?

Track Bible

My Dad coached me in track in high school. I learned so much from him! I remember being only 12 years old and going on 3 mile runs around the city. This past weekend I went home and he let me borrow his Running Trax (aka: The Track Bible). This book literally has everything a runner could ever wish for when programming a workout. From interval splits, to rest times, to number of sets, this book has it all. I am excited to take my track workouts to a whole new level! Who's in?

Speed Package--

12 on-your-own track workouts- $75

8 on-your-own track workouts- $50

Track = clarity

"Today I will participate in life to the best of my ability. Regardless of the outcome, that makes me a winner."

One of my new favorite places is Westlake High School track. Once a week I venture out to the Hills and put myself through an explosive, interval track workout. Every once in a while I throw in bleacher runs to mix it up.

When I run, regardless if it's short or long distance, I am centered. Life makes sense. It's the quiet moments on the track when it is just me, my ipod, and the workout that I have clarity. I now schedule time in each week for these workouts because the end results--mentally and physically-- are beyond worth it. Growing up I ran track and I remember being the exact same way. There is something to be said about the peace that comes with the silence on the track, and the mental toughness to get through the workout. It is those moments that I realize I am fully participating in life with my career, relationships, fitness, and personal growth.

What physical activities center you? Post comments below.

Heroes

This past Saturday was a full day. Fittest Games Championship. TX Relays. An all-around sports-filled day that I got to spend with my entire family. I loved it! Watching these athletes compete brought chills to my arms.

One of my athletic heroes is Micheal Johnson. I love track. I have read his book, "Slaying the Dragon." Attended every Michael Johnson invitational at Baylor so I could see him. Watched the Olympics, Worlds...any track event where I would see him compete and break records. Seeing an athlete perform unheard of things is one of the greatest feelings and best motivators for me.

Being at UT's track on Saturday for TX Relays brought back so many old memories of being an athlete in high school. Sleeping under the stands so I would not get heat exhaustion. Forcing myself to eat bananas or apples so I would not cramp even though the nerves in my stomach made me just want to throw up. Meeting phenomenal athletes. Competing. Winning. Having fun. It was great to reminisce. I saw athletes break World Records on Saturday in the high jump; a sophomore girl ran a sub 5 minute mile and holds the National record now; my alumni Baylor University ran a 3:02 in the 4x400. AMAZING. I just soaked it all in. This quotes sums it up for me today.

Sometimes we get caught up in our troubles and our problems and we let life slip away, but life is precious, all of life, and one must try to take in as much of it as possible.
- Yanni

WHO IS YOUR HERO? WHAT GETS YOU FIRED UP TO TAKE IT TO THE NEXT LEVEL?