Question: Is it possible to get speed and strength training in the same session?

Answer: Absolutely!  The National Strength and Conditioning Association sets clear guidelines on training sessions to include making gains in strength, agility, mobility, flexibility and strength all in one session.  Typically, after proper warmup and mobilization, quickness and explosive or speed drills are addressed prior to heavier lifting and strength training.  It’s important for the muscles to be properly warmed up before hitting heavier weights.  If the volume of the speed training is high, the less emphasis on heavier weights and vice versa.

Question: How much working out would I have to do to get a flat tummy. I’m already doing track and field everyday but I want a better summer body in 7 weeks. What workouts are best?

Answer: There are many facets of a training program that need to be considered when a goal is to have a flat tummy and summer body.  While there is no magic exercise, one must eat a consistently well-balanced diet, drink several glasses of water per day, and do an appropriate amount of cardiovascular exercise as well as strength training.  It sounds like you are off to a good start with your track and field, but to boost your metabolism, put on lean muscle and burn fat, you should add a strength training circuit or circuit training class into your routine 2-3x/week.  Be sure to include all major muscle groups and ranges of motion, paying special attention to core exercises, pushing, and pulling.

Ask A Trainer: I’m trying to lose around 8-10 pounds and I have been taking spinning classes.  Is this the best form of cardio for weight loss?  I have been told by several friends that spinning will actually make my legs bigger.

Answer: Spinning is an excellent choice for dropping weight because it is high intensity interval training. Participants are pushed to higher heartrate zones for brief periods, then recover back into the fat burning zones. Typically 400-800 calories can be burned in a one-hour class depending on intensity and person. Also… Spinning will not make your legs larger- inactivity will more likely cause this!

Answer: Technically wine has no fat in it.  However, over-consumption of any food/liquid results in stored fat in the body.