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I used to love running for an hour or more.  It was a great way for me to sweat it out and relieve stress.  I would take in the scenery, feel invigorated and pat myself on the back for a job well done.  But after a certain point, I stopped seeing results…so I increased the distance of my runs.  This helped with my strength and endurance, but did little to change my physique.


My body reached a plateau and it was too used to low intensity long duration conditioning.  I needed to shock my body out of this comfort zone.  This is what I did and results were more lean muscle, less jiggly bits (i.e. cellulite), and a much leaner tone.  I suggest you give it a try if you think you have hit the ceiling of long distance cardio. If you can comfortably run for 3 miles or more at a decent pace, you need to shock your system.  2-3 days out of the week, change your running routine from long distance, average paced jogs to short distance, high-speed sprints.  This will not only break you out of your plateau, but also make you faster, stronger, and help you increase lean muscle tone that will cut the fat!

Here’s a sample exercise that I do that produces amazing results.

images-2 Warmup thoroughly (I would suggest run about a mile at a decent pace to warm up and lightly stretch). Then do: 7-10 Sprints at 100% speed for 25 seconds or longer if you are in better shape.  Take 2-3 minutes rest in between each sprint. (It’s best to do this outside, but this is easy on a treadmill too.  Just crank up the speed and if you are much faster than the top speed of your treadmill, consider adding an incline or increasing the duration of each sprint.  Be careful not to trip and fall!) If you are unfamiliar with how to sprint, check out the pics below and my post on increasing your speed, it will make you run like lightning.

PGF running technique
You should feel utterly exhausted by the end :) Try it out next time you want to do a cardio session and let me know what you think!




Sprints and sweat are super sexy,


Party Smart. Sweat Smarter.

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Party Smart. Sweat Smarter.