Let’s get this out of the way first: No, you don’t have to become a sprinter to burn fat in perimenopause. I get it — even I’m not great at sprinting (and I laugh every time I attempt it). But I recently had the pleasure of hearing Dr. Sean O’Mara, MD, speak about the science behind visceral fat and why sprinting — yes, sprinting — might be one of the most powerful tools in your fat-burning arsenal.
Unlike the fat you can pinch on your waistline, visceral fat is the fat that wraps around your internal organs — liver, pancreas, intestines. It’s invisible to the eye and only shows up on MRI scans.
But here’s the catch: visceral fat isn’t just aesthetic — it’s dangerous. It’s linked to increased risks of cardiovascular disease, Type 2 diabetes, inflammation, and even cognitive decline. And unfortunately, many of us carry more of it than we realize — yes, even lean people like bodybuilders and endurance runners.
Dr. O’Mara has analyzed over 6,000 MRI scans, and his findings? Most people are harboring more visceral fat than they’d ever guess.
According to Dr. O’Mara, sprinting is unique. “There’s nothing that genuinely replaces it,” he says. Ending your regular workout with just a few sprints can dramatically improve your results. It’s not about running marathons — it’s about quick, explosive movements that activate your entire metabolic system.
Here’s the thing: our ancestors didn’t jog for an hour on a treadmill. They sprinted — for food, safety, survival. That primal, quick-burst movement pattern is encoded into our DNA. And reintroducing even short bursts of sprinting can help us burn fat more effectively — especially visceral fat.
If the word “sprint” makes you want to fake an injury, you’re not alone.
Sprinting can be intimidating — especially if you’re worried about injury. Dr. O’Mara recommends a gradual build-up. Focus first on strengthening your hamstrings and glutes before going all-out. Add leg presses, squats, jump squats, and even box jumps into your weekly routine to create a solid foundation.
You don’t have to be fast — you just have to push your body more than usual, for short bursts.
Ready to give it a try? Here’s a simple sprinting protocol inspired by Dr. O’Mara:
Adapt the plan to your level and don’t be afraid to start slow.
During perimenopause, your body becomes less insulin-sensitive, and your metabolism naturally slows. Sprinting:
It’s one of the most efficient ways to trigger fat burning and preserve lean muscle — something that becomes crucial as estrogen levels decline.
Look, you don’t have to be an Olympic athlete. Even a slow, awkward sprint (hi, that’s me!) can make a meaningful difference. Don’t underestimate the power of just a few seconds of intensity.
So no, you don’t have to sprint like a cheetah. You just have to start somewhere — and be consistent. Because perimenopause isn’t a dead end. It’s a pivot. And with the right tools (like sprints), you can still feel powerful, strong, and totally in control.
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