Q: Hi, Tanja! I have been working out regularly for about 3 weeks doing your Cardio Burn Sculpt video (which I love!) and sprint intervals. However, I have yet to lose any weight. I think part of my problem is portion control, which I have a hard time with. Do you have tips for controlling portions, or a rule of thumb for portion control? Also, I was wondering if sprint intervals are as effective for weight loss and toning as regular running? Thank you for your time!
– Grace
A: Hi, Grace. I definitely think the way you eat could be an issue, considering your portion control question. I can’t give you a personal guideline since I don’t know your height and weight, but a great rule of thumb is to use the plate model. Split a medium-sized dinner plate into three parts, and fill each third with lean protein, veggies, and whole-grain carbohydrates. If you are trying to lose some weight, up your cardio or eat from a smaller dinner plate, but make the same split. It’s an easy way to know you are eating a balanced meal.
Regarding sprint intervals: if you are a heavier-set person, sprints can be hard to do, and in that case you will have more energy if you work out at a slower and longer rate. Sprints can be a very good way to get in a short workout, especially when you are completely conditioned to do them – then they become the most effective!
I really hope this helps a bit.
Do you have a question? Don’t be shy – ask it here!
The concepts of target heart rate and “fat burning zone” are subjects my clients often ask about, and I recently came across an interesting article that explains some of the science and strategies behind fat loss. 
