Sprinting, Jumping, Losing Body Fat, and Cultivating Gratitude)
Before we get into the two best exercises mankind has ever known for losing excess body fat (sprinting and jumping), let me put a little plug on the trending healthy life theme of gratitude. The concept is easy to pay lip service to, especially if you’re struggling and you’re not in the best mood to feel it natural. I recently recovered from a minor knee injury that lasted six months that prevented me from doing my beloved sprint and high jump workouts. Although athletics no longer dominates my life as it did when I was a professional triathlete, the frustration lingered deep within me that I was being deprived of my favorite sport, not sure of the diagnosis of my injury, testing my knee, and experiencing setbacks. and being forced to be massively patient.
Today I’m incredibly grateful to be back on the track sprinting and jumping. I am also grateful for the excellent physical therapy and chiropractic treatment that helped me finally get an accurate diagnosis and quickly heal tight hip flexors, quads, and calves that shifted pain into the area of the actually always perfectly healthy knee. If in doubt, look for high-quality, athletically-minded, practical alternative practitioners!
Now that I’m back in the groove, I realize that I’m enjoying the entire training experience like never before – jumping over the fence to gain access to the track, my conscious warm-up routine, and the demanding technical exercises (basic and advanced) that I have So much fun sharing on YouTube and doing an ambitious main sprint or focused high jump workout.
Interestingly, my main source of gratitude comes from the discomfort associated with brief bursts of maximal physical exertion. I urge everyone to think about your attitudes before and during your toughest training effort – the last few reps or the last few yards to complete a great set. It is common to moan and judge these efforts negatively. This mentality is contagious in training groups and teams. We whine at our personal trainers during a session, forcing them out of trainer or coach mode into babysitter mode.
We look at the whiteboard description of a Crossfit WOD or swim training and predict that the session will be “brutal” or what a particular sequence will be like “torture”. Through compassion for our training partners, we gain a perverse sense of camaraderie.
Enough of all of that! Imagine what it is like to be involuntarily sidelined and watch others do it on YouTube instead of sweating yourself. Perhaps you are less likely to complain? Also acknowledge that your cardiovascular system and muscles are unable to experience emotions. No need to judge the physical exertion, just let your body do the task at hand and cultivate gratitude that you can experience all aspects of a healthy, fit lifestyle – especially the last few feet or repetitions!
If you are interested in using your fitness activities to shed excess body fat, let’s talk about how to do it right. As detailed in the captivating new book, Two Meals A Day, the diet and fitness scene is enjoying a marvelous breakthrough after decades of sinking into the faulty calorie in calorie, struggling, and suffering from the weight loss approach. Emerging science conclusively proves that burning exercise calories indiscriminately simply does not contribute to fat loss goals. Instead, a strenuous exercise program, based on what is known as the compensation theory of exercise, prompts you to consume more calories and conserve your energy expenditure in various ways outside of your exercise. For exercise to make a significant contribution to fat reduction, drum roll please, respect the Primal Blueprint Fitness philosophy of moving often at a slow pace, lifting heavy objects and sprinting every now and then.
This two-part article focuses on how you can use explosive sprint and jump workouts to send powerful signals to your genes to reduce body fat. Before we go into the details of these super effective high intensity workouts, let’s make sure your other basics are covered as follows:
- Choose your diet. A carbohydrate-dependent eating pattern will undo much of your exercise effort. Because of this, you see droves of extremely fit and dedicated endurance and group athletes carrying five, ten, or twenty pounds of extra body fat. It’s important to forget about the “big three” of toxic modern foods made from refined sugars, grains, and industrial seed oils, and emphasize ancestral style healthy, nutritious foods. Stop overeating too often and start improving metabolic flexibility through fasting, challenging workouts, and nutritious meals.
- Move often. Discover different ways to increase all forms of general everyday movement: Walking is the focus of these efforts, supplemented by formal movement practices (yoga, Pilates, Tai Chi), microworkouts and a morning flexibility and mobility routine. Even the self-myofascial release counts towards your exercise rate!
- Avoid chronic exercise. This blog is full of in-depth comments on the dangers of chronic cardio exercise, and we can add chronic CrossFit, chronic group training, and any kind of repetitive pattern of exhausting, exhausting workouts too. HIIT (High Intensity Interval Training) is one of the most popular terms and trends in fitness, but the typical implementation of HIIT can be exhausting and exhausting. Further information can be found in Dr. Craig Marker’s seminal article entitled HIIT vs. HIRT (High Intensity Repeat Training).
- Perform high-intensity exercises properly. Only go hard when you are rested and motivated to perform at your best; recover with great care between sessions; hold your maximum exertion between ten and twenty seconds; taking adequate rest between maximum exertions; and end the session before or when you experience impaired form or an increase in fatigue.
If you honor these three principles in your fitness activities, you will avoid the compensatory theory mechanisms that make you hungry and lazy and begin sending the right signals to your genes to become a fat burner. Take your 10,000 steps a day, keep your cardio sessions at the MAF heart rate (180 minus age in beats per minute), and take frequent short breaks from prolonged periods of rest so as not to deplete your glycogen or increase your appetite. Instead, it will improve your fat burning skills around the clock. Chronic exercise is the ultimate driver of carbohydrate addiction. Even if you do an excellent job of eating the right foods, an overly stressful exercise regimen will push you straight back towards carbohydrate addiction or worse, promote hormonal dysregulation, and impaired thyroid and adrenal function.
Elle Russ describes in The Paleo Thyroid Solution how she checked all the right boxes with an active, athletic lifestyle: challenging hot yoga classes, swimming training, hilly hikes, and low-carb food, only to crash and burn her thyroid function from the excess stress load Trainings. After all, you’ve read about the great benefits of high-intensity workouts, but the vast majority of exercises get them wrong and result in burnout instead of breakthroughs.
Be on the lookout for part two next week as I will walk you step by step through an effective sprint workout and an effective jump workout!
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