Blog Archives

Sprinting: The ultimate fat burning exercise


Friday, May 25, 2012 by: John McKiernan

(NaturalNews) Sprinting is considered by many as the ultimate exercise. It not only increases athleticism by building fast twitch muscle fiber, it is highly effective for fat burning. Performing sprints a few times a week can replace long cardiovascular workouts on treadmills or ellipticals. The key to getting the most out of your sprinting sessions is to perform them at 100 percent intensity.

The numbers don’t lie

When the body performs any explosive movement at a high intensity it releases growth hormone in the days to follow, to aid in recovery. One study showed that a 30 second all-out sprint increased HGH 530 percent over baseline levels. High growth hormone levels are ideal for keeping body fat low and building lean muscle.

Sprinting increases size of the mitochondria, the part of the cell which stores energy. This makes the body more efficient at releasing energy and thus it has less propensity to store body fat for energy. This means that sprinting not only oxidizes fat, it also prevents the body from storing new fat.

When compared to low intensity exercise, sprinting and other high intensity training burns far more fat and calories. A 20-minute workout session doing high-intensity sprints is roughly comparable to an hour-long cardio workout at a lower intensity.

Start with caution

When starting out with sprints you need to be very cautious because the body needs time to adjust to this type of intensity. To avoid injuring yourself, start out by stretching and doing a little jogging and then work up to moderate intensity sprints. After completing moderate intensity sprints for your first few sessions you can start doing full intensity sprints.

The only thing more effective than sprints

To get the very most out of your sprinting sessions find a hill to sprint up. The only thing more effective for fat loss than sprinting is sprinting uphill. Many professional athletes use this technique to reach peak physical form.

If you looking to get your body-fat percentage down into the single digits, sprinting is the answer. Combined with the proper diet you can achieve the very lean and sculpted look so many strive for. Sprinting in general is far more effective and efficient for burning calories, increasing athletic performance and burning fat than low intensity exercise. Not only that, but you can enjoy much shorter workout sessions!

Sources for this article include:

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Strength training does a young body good, too

“Fears that strength training puts developing bodies at greater risk of bone damage, growth plate injury and stunted growth are “old-school thinking,” says Brenner, director of the Sports Medicine Program at Children’s Hospital of The King’s Daughters in Norfolk, Va.

“It’s the No. 1 myth about strength training, and absolutely false,” Faigenbaum says. More than a decade of research shows strength training is safe for kids if properly supervised and planned, he adds.”

Read the rest here:

FREE Self Defense Seminar

Update:  There are only a few spots left.  I will be closing registration soon so make sure to get your name on the list before it’s too late.  Coach David

FREE Street Fighting Seminar Flyer

80,000 + Surveyed want more Self-Confidence

80,000 subscribers reveal what they want most of all – stronger self confidence – on Mental Health Exposed

(From Coach David Alexander;  If you want Real Self Confidence then take a Self Defense Lesson or Seminar with myself or a Strength & Conditioning 4-pack of training sessions.  I cannot think of anything else in this world that could give you more Self Confidence then knowing how to protect yourself or your family from violence or being stronger and in better shape to take on life’s obstacles.)

Thursday, May 17, 2012 by: Mike Bundrant

When you feel safe, you DON’T feel stressed, angry, jealous, anxious or depressed. All of these emotions, in one way or another, result from a perceived lack of emotional safety. When you feel fundamentally safe, you are fundamentally relaxed.

It makes sense, then to take a proactive role in your own safety.  Listen to this episode to learn specifically how to accomplish this.

Learn more:

Free Self Defense Seminar

Update:  Spots are filling up fast.  Make sure to get your name on the list before it’s too late.  Coach David

FREE Street Fighting Seminar Flyer

Free Self Defense Seminar May 22nd

FREE SEMINAR at Xtreme Fitness
-How to Survive a Violent Encounter-
Street Fighting Secrets Revealed!

“Don’t Be A Victim, Learn To Defend Yourself!”
By Coach David Alexander (Self Defense Expert)
Sponsored by:  Coach Z

Print Flyer here:  FREE Street Fighting Seminar Flyer

Street Fighting (def.): 
A spontaneous and violent confrontation between
two or more individuals wherein NO RULES APPLY.

When:  Tuesday Night, May 22nd from 6:00p – 7:30p
Cost:  FREE to all members and guests!
Where:  Xtreme Fitness, 68 Salt Springs Dr. Friday Harbor, WA (off Beaverton Valley Rd.)

Learn the 10 Most Devastating, Hand-Picked, Lethal and Non-Lethal Street Fighting/Self Defense Techniques which are the Fastest and Easiest to Learn and Apply + Lifesaving Bonuses!

Technique #1:  How to stop the fight before it ever happens.  This is the most important technique of them all!
Technique #2:  End the fight in less than 4 seconds with this DEVASTATING MOVE! (Outlawed in the UFC).
Technique #3:  Use this lightning fast technique to hasten a quick escape.
Technique #4:  Collapse your attacker by scrambling his brain using this technique.
Technique #5:  Use this strike to cause massive soft tissue damage to your attacker while avoiding damage to yourself.
Technique #6:  Leave high flying spin kicks to Hollywood; I will show you the two kicks that actually matter in a real fight.
Technique #7:  Devastate your attacker with a blow to these two very specific targets.
Technique #8:  Smash one of these into your attacker and turn his lights out, while you casually walk away.
Technique #9:  How to take your attacker off guard using just two fingers and make him scream for his mother.
Technique #10:  Turn the toughest street thug into a whimpering mouse with this brutal technique (not for the faint of heart).

Each Street Fighting Secrets Revealed Seminar also includes these BONUSES! (If time permits):

Bonus Training #1:  How to avoid being shot by a gun, stabbed by a knife or beaten with a club plus how to shoot a gun, stab with a knife and beat someone with a club.,  Bonus Training #2:  Chokes & Strangles plus How to avoid getting Choked or Strangled.,  Bonus Training #3:  Takedowns that slam the attacker to the ground but keep you standing.,  Bonus Training #4:  Ground Fighting for the street (not sport!).,  Bonus Training #5:  Cool pain causing moves just to mess with your friends.,  Bonus Training #6:  How to fight multiple attackers…and WIN!.,  Bonus Training #7:  Are pressure points real?  Is there really such a thing as a “Death Touch?”

“…that was the SCARIEST and MOST INTENSE seminar that I have ever attended…
…it was also the ABSOLUTE BEST that I have ever attended!”  Teri R.

“The best spent 90 minutes of my life…Actually, it may have just saved my life!  Diane N.

I feel that I am a Human Weapon after attending this class…Thanks Coach David!  Brian S.

“Great lifesaving tools that I hope I never have to use. I feel more confident having learned these skills.” Sean S.

“When you’re in a fight for your life…you better know how to win!”
Coach David Alexander (Self Defense Expert)

This seminar is Rated R for violent themes and adult language.  Must be 16 or older with parents’ permission.  Sit & watch or participate, it’s up to you.  Dress Comfortable.  Limited spots available.  Sign up at the front desk to reserve your spot.  If you need more info please email Coach David Alexander,  Or visit
Coach Z

MetCon Madness Today! 5:30pm

(Update:  Congrats to Jenny for getting the most reps!)

The workout for today was as follows:

Do as many reps as possible for each exercise in two minutes with a 1 minute break in between exercises.  Add up the total amount of reps to see who wins.

-Burpee Broad Jump

-Air Squats

-Tire Jumps

-Hang Power Cleans

-Hill Sprints


METCON MADNESS MONDAY at Xtreme Fitness!  Please sign up at the front desk.

(You do NOT need a membership to attend this class!)

A tip from Fitness Expert Charles Staley

For many people, the very exercises or activities that have been chosen to solve problems actually create problems. There are many examples, but I’ll just list a few:

  • Jogging: For men, jogging (especially when combined with a vegan diet) is perhaps the most effective form of non-surgical gender-re-assignment possible. All of the qualities we associate with masculinity— strength, power, muscularity, and testosterone levels, are all diminished through chronic jogging. For women, it works similarly: the most successful female distance runners look like pre-pubescent boys. Women who do not possess these physical characteristics will suffer injuries as the body attempts to adapt itself in that direction. For both genders, jogging is tedious, time-consuming, and one of the least effective ways to lose weight. No wonder most people hate it.
  • Ab Exercises: Sit-ups and crunches don’t make your abs more visible, but they do wreak havoc on your lumbar spine. Why anyone does them is completely beyond me.
  • Stretching: I’m all for having optimal levels of mobility, but stretching (especially the way most people do it) is somewhere between a complete waste of time and injury-promoting. Better to use full range of motion resistance-training movements and develop strength and mobility simultaneously.

–Charles Staley
Strength & Conditioning columnist 

Great Job Bryan!

Bryan was the fastest to finish the MetCon Madness workout yesterday.  The workout was as follows:

After the warm up we did:

3 Rounds for time of:

20 Thrusters
20 Good Mornings
20 Vertical Jumps
1 Hill Sprint and run around building.


The next MetCon Madness workout will be on  May 7th, starting exactly at 5:30pm.

Next MetCon Madness is Monday, April, 30th at exactly 5:30pm


METCON MADNESS MONDAY at Xtreme Fitness!  Please sign up at the front desk.

(You do NOT need a membership to attend this class!)