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!

As Jason Karp explains in How to Burn Fat Faster & More Efficiently, our bodies use both fat and carbohydrates for energy during exercise. Low-intensity exercises like walking use more fat for energy, while higher-intensity activities draw more heavily upon carbs for energy. However, the assumption that low-intensity exercise constitutes a better “fat-burning zone” is incorrect. At a higher level of intensity, Karp explains, “the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat used is also greater.”

Karp recommends two strategies for maximizing fat loss: go hard with interval training and go very long with runs and bike rides. To learn more, take a look at the rest of the article: How to Burn Fat Faster & More Efficiently.

Live Life Loud!

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Check out my e-book, Your Life Force: Training for Strength & Harmony.

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Need an energy burst to get you going in the morning or at the end of a long day? Try this routine for explosive muscle strength and increased metabolism. It’s also fun to do with a family member or friend. Kids really get into it, too!

Time yourself after you complete the first set, note the time, and check whether you can beat your own record next time.

• 20 regular squats
• 20 frog jumps (jumping squats)
• 20 push-ups
• 20 reverse lunges
• 20 Russian get ups (lie on your back on the floor, get up without using your hands, reach your arms over your head)
• 20 tricep dips (in the gym or on a chair)
• 20 lateral slide jumps (like skating)
• 20 crunches
• 20 criss cross twists (oblique crunches with the bicycle)

Repeat the cycle 3 times, and rest whenever you need to. The resting time will decrease, and your ability to move in a flow will improve. That is when you know you are improving in cardiovascular ability and explosive strength, not to mention working out like a rock star!

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