Jim-Fit - Everybody Can Change

Sprinting for fat loss!

Since I mentioned to my clients the benefits of training like a sprinter for fat loss, I've received quite a few questions, the most common of which is:

"I've been running 3-4 miles a day, are you saying I shouldn't do this anymore to lose weight?"

You can lose weight by doing long, slow aerobic training, but it's certainly not the most effective way to do it.

First, you will lose lean muscle. That's why elite distance athletes look so skinny and have little muscle.

Secondly, it's just not the most efficient way to exercise. Your body is good at adaptation and the more distance you put in, you have to run even further next time to get the same benefit. Soon, you'll find yourself running 5 miles to get the same benefit that 4 miles used to get you.

I've Got The Power!

I was in traffic the other day, stuck behind someone going a little too slowly for my tastes, but it didn't bother me much. I wasn't late for anything and I was pretty relaxed, listening to the radio, gazing out the window and feeling pretty chill.

But then something changed. I started to get really annoyed.

I started to focus on the car in front of me and wonder WHY DON'T THEY MOVE? I started whipping my head around, impatiently searching for a way to ESCAPE this jerk who obviously didn't know how to drive! GRRrrrrrr!

Typical case of road rage, I suppose. But when finally I did get around him I then noticed I was driving way too fast. What was the rush? Why the sudden need for speed? I'd been fine before, no problem. And then I realized what it was! The song on the radio had changed! It went from something mellow and relaxing to a song with a fast beat and a much more aggressive tone. Hmmmm, I thought. That's the same kind of song I would put on when I need that extra kick in the ass to get moving during a workout. It's what Nike+ lets you automatically program into your iPod: the POWER song. These are the songs that you put on when your workout starts to become a slog, or you're feeling like you might not make it to that goal. Yes, the POWER SONG!

Here's a great New York Times article about the science behind it...yes, science! It's the real deal! The article also gives some great song suggestions, and no, it's not just for aerobics:

As anyone who has heard Metallica blasting from a weight room stereo knows, music is a motivator in strength training, too. “The vast majority of bodybuilders are fans of heavy metal, if not in their personal life at least in the gym,” said Shawn Perine, a senior writer at Flex magazine. Loud, aggressive music, he said, “keeps you elevated, especially in between sets.”

Mr. Perine prefers to work out to hip-hop. “Let’s say you’ve done a grueling set of squats,” he said. “You’re out of breath, and L. L. Cool J’s ‘Mama Said Knock You Out’ comes on. Your energy won’t flag.”

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NY Times: Does Weight Lifting Make a Better Athlete?

Check out this great article from the New York Times regarding whether or not weight lifting helps increase performance in athletes.

I'm a strong believer in lifting, and from my experience as Strength and Conditioning Coach for the Boston College Rugby Team, I have personally seen that lifting can increase athletic performance. Just remember that proper form is crucial not only to ensure an effective workout, but to prevent injury as well.

Gold's Gym Team Fitness Challenge

8 Week Fitness and Weight Loss Competition

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