Tuesday, May 30, 2017

7 Up 7 Down Sprints plus Top 3 Reasons to Use Burst Training

When I woke up this morning, I immediately had two thoughts: I'm hungry and I'm sore! These are two messages I don't mind getting from my body. Feeling hungry tells me that my metabolism is working and being sore tells me that I had a good workout (like yesterday).

One of the key parts of the FASTer Way To Fat Loss®️ program is matching workouts to the daily eating plan. Low carb days mean burst training aka HIIT (high intensity interval training) or Tabata followed by LISS (low intensity sustained state) cardio. Burst training causes the body to move fat to be used as energy. LISS cardio prevents the fat from returning to where it came from.

Low Carb Day 2 - the workout

Warm Up - 10+ minutes walking to our workout location.

Speed Bursts - we did 7 Up 7 Down sprints ---> this is a basic pyramid workout of burst training. Using a pre-set distance (like a basketball court) sprint that length 1x, 2x, 3x, 4x, 5x, 6x, 7x, taking rest breaks between the bursts. Then work back down.

We found a straightaway on the promenade that doesn't have a lot of pedestrian traffic in the morning and eyeballed a good distance (see orange life ring in photo) for our sprints. This was a quick and dirty workout. It only lasted about 15 minutes, but it was tough. Tough, but good. I love the feeling that comes after finishing a challenging workout.

Top 3 Reasons to Try Burst Training:

1) You don't need any equipment! It can seriously be done anywhere

2) Since you are working at 90-100% effort, the workouts are short

3) Burst training depletes your glycogen which forces your body to burn fat for energy

LISS - 30 minutes of low intensity cardio. We walked back to the apartment. It wasn't quite 30 minutes (we had a hockey game to watch), but we made sure to stay in the fat burning zone.

Low Carb Day 2 - the meals

Broke my fast at 11AM - 3 scrambled eggs and two sausage patties ---> this was not too much food today. Yesterday I thought it was too much, but today I was hungry and I was thinking about the calories that I didn't eat yesterday.

Snack - Chocolate protein shake (best prices on Designer Whey protein on Amazon) and handful of peanuts. Added 1 tbsp almond butter to my shake recipe and it was so good.

Lunch - 4 turkey breast rollups and pb&j rice cake

Snack - nothing ---> I need to find a sweet low carb treat that I can eat as dessert after dinner since I'm not feeling hungry at this time of day.

Dinner - bbq chicken breast and steamed broccoli

I'm excited that I had another solid low carb day and improved my calorie intake (354 remaining).

Do you use burst training?
What are your favorite sweet snacks?


  1. What a beautiful spot to do your speedwork! I've been loving HaloTop lately--altho I don't think it's low carb, it's probably the most amazing low cal ice cream I've ever had. The salted caramel is to die for!

    1. My family loves HaloTop. I'm not really an ice cream person. I love all things chips and salty though!!


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