Get ripped. Get Walking.

Many of you have distance-running goals & I want to ask you a single question:

Do you enjoy running, especially for distance?

If you answer no – why the hell would you want to run distance?

The MAX I’ll ever make you run at one time is the figure 8 (1.6km) and I rarely do this.

The more common running you’d do in HEARTCORE is a hill sprint or 500m.

This is not just thrown in my programming for shits and gigs it is for a specific outcome – both of these short distance runs are designed to get your heart pumping and muscles burning to make you stronger, leaner and faster as opposed to distance running which will BREAK down those hard earnt muscles.

You want to look lean, defined & strong?

-Do x1 sprint sessions per week a good start for sprints would be x10 100m sprints on a day were you are not training at Royale Fitness. Sprinting will not breakdown your muscle – sprinting is a quicker more effective way to improve overall running and cardio abilities.

-Fasted walk EVERY morning. Let’s take me for example I’m trying to grow muscle for my comp and still burn body fat. The ONLY cardio I’m doing atm is fasted walks. WHY? Because it is low impact (low risk for injury), it doesn’t eat at my hard earn muscle and by walking before eating I use fat as energy rather then food (meaning I burn FAT directly) It also helps clear my mind, I use it as recovery to loosen up my muscles from heavy training and it is simple! Fasted walking is a GAME changer and I truly believe in it do it - DAILY NO EXCUSES!

SO if your goal is running just because you hate it and feel like you HAVE to be good at it – re-assess and incorporate these 2 low impact exercises to only achieve better results.

Click the link below on a great article on fasted walks:

https://www.t-nation.com/training/get-ripped-get-walking

Stay Strong & Stretch, 
Tel X