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Get Faster, Get Leaner, and Burn more Fat, Yes you CAN burn the fat

Are you benefiting currently from effective treadmill interval workouts?

A lot of people take classes at Orangetheory Fitness in Seattle nowadays. Some people say they can’t run any faster. They say that their legs won’t move faster. Is it true that they have hit a physical plateau?

Drive elbows and resist rotation at the core

Drive elbows and resist rotation at the core

Of course we all enjoy to witness feats of great athleticism from those we admire. Here’s some secrets about it…

I don’t care if you have short legs or longs legs

There are ways you can run faster and it’s not just about “believing you can do it” even though I know that’s a part of it.

Put your heart into it

Conquer it

It’s not just about believing in yourself. Running faster is not just about many steps you take on the ground. There’s more to running than that.

Your speed on the treadmill, at a variety of inclines, can improve progressively. And here’s how…

Be Stronger, get FASTER

It’s not about how many strides per minute you have.

Technique-wise, you must focus on applying more forward driving force into the ground from your feet up through your entire body. This is how you get faster. Then you keep training to get faster.

You must focus on generating more full body power. You can generate more power by driving the elbows explosively and focusing on resisting rotation in the core. Additionally, strength training is beneficial.

You can gain full body strength with the Dumbbell Goblet Squat exercise

You also can gain full body strength with the Dumbbell Goblet Squat exercise as an example

In terms of progression, over time you will be able to generate more power from performing regular full body strength training workouts to supplement the running and promote a healthy metabolism. The strength gained from resistance training has beneficial carryover into running and many many other areas of life and activities.

Hope you love running and training as much as I do… stay tuned for more

 

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Have a goal for every workout: Fat Cells respond to progressive resistance by getting smaller!

What is the goal of this workout today?

We all come into the workout room with different needs, strengths, and expectations. To some, not having a specific goal for every workout is actually unfathomable.

My goal for this workout

Keep track of specific exercises that have been done in the past and perform in more progressively challenging ways. These techniques help you to burn more fat:

  • Perform the exercise faster on the concentric, and slower on the eccentric
  • Use more resistance than before
  • Greater amount of reps using the same weight
  • Decrease rest intervals without sacrificing heavy weight
  • Using heavy weights in a larger range of motion
  • Improving your form and technique with weights that you struggled with before
  • Combination of the above
Time constraints can be motivating, as is some healthy Orangetheory Fitness competition

Time constraints can be motivating, as is some healthy Orangetheory Fitness competition

I don’t often speak to these accomplishments even if it is noticeable it helps me stay motivated in fitness.

Examples of a good goal to have

Let’s talk about a treadmill goal to begin with. Of course we’re following a HIIT program and the ideal length for a treadmill workout is between 20-30 minutes.

You can try to improve your times in the following ways:

  1. Your one-mile time
  2. Your half-mile time
  3. Your quarter mile time
  4. Your tenth of a mile time
Kyle Anderson from Seattle on the right running hard

Kyle Anderson from Seattle on the right running hard

You can further improve fat loss by:

  1. Your .25 mile run at 3% incline
  2. Your .25 mile run at 5% incline
  3. Your .25 mile run at 7% incline

Then on a later workout once you have recovered, do your .25 mile run at 1% incline and you will likely be able to run faster than you did before at that particular incline!

Thus progress! Fat cells should get smaller due to this physical and neural progression in muscular contraction.

Once you have accomplished it, nobody can take that away from you!

It’s yours.

Now believe in it and go with it

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Core values for Fitness, Health, and Training

In the absence or presence of any experience, your core values will always be there.

I believe it is the core value of a person who is able to push forward under pain and stress.

It is the core value of a person to realize the truth of failure and then ascend to even greater heights.

It is the core value of a person to commit to their goals and hold themselves accountable.

For strength trainers, the core value manifests physically

You feel more powerful as the body realizes greater potential. The changes can be found in the tendons, ligaments, muscular elements, mineralization of bone, endocrine efficiency improvements, and energy systems adaptation. There is little vanity in seeking to become a better version of yourself.

Workouts can be fun!!

“ya I’m feeling good ’bout myself”

Lessons learned from intense training should carryover to mental toughness

We push ourselves in the gym not because we are afraid of the outcome, but because we embrace it. Either move forward or start dying because I don’t want to live a life without meaning. Intensity later balanced by harmony and back to intensity.

Raw strength has been valuable in nearly all cultures throughout time. As you become capable of performing heavy work through multiple planes of motion, you gain strength both inner and outer.

The struggles of life are best faced with strong core values, because no matter the outcome you strive to rise above it.

 

Power of the Mind