8 Reasons You Should Sprint For Fat Loss

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"Late night sprinting to burn extra energy and improve my explosive performance"

Sprinting is one of my go to exercises when I want to burn fat and improve my body composition. I have always preferred explosive power movements over slow and steady cardio

This is because sprints are one of the best exercises for fat loss and retaining muscle mass and there are plenty of studies to back this up.  There is also an obvious difference between a marathon runners physique and a sprinters physique.  Looking at the two different body types it is easy to see how the body responds to the two different types of training.  Sprinters have more muscle mass and are leaner.  Marathon runners have very little muscle mass
Remember that our bodies are always a result of the environment they live in.  A body that has lots of rest and an abundance of calories will have a different result to a body that has lots of heavy lifting and moderate calories

8 Reasons to sprint for fat loss

  1. Research has shown that sprinting produces significant fat loss
  2. Sprinting builds explosive power
  3. Sprinting is one of the few exercises that you can truly work at 100% all out effort
  4. Sprints elevate Excess Post-Exercises Oxygen Consumption (or EPOC) - in simple terms - sprints elevate the amount of energy you burn over the following 24-48 hours
  5. Sprints release Fat Burning Hormones like Epinephrine (Adrenaline)
  6. Sprinting has shown to increase Human Growth Hormone (HGH) levels naturally
  7. Research has shown that high intensity sprint training improves heart health more than moderate or low intensity cardio
  8. By retaining more muscle mass you will have a higher Basel Metabolic Rate (BMR) - the amount of calories your body expends in it’s rested state
With all the research that backs up how affective sprints are for fat loss - and the common sense to see and feel the difference - they fit in most peoples programmes.  If you don’t feel that you are ready for sprints just yet they can easily be scaled.  You can start with a slower paced run or if you struggle with running you can use a bike or rowing machine at the gym.

Quick example sprint workout

1 - 5 min light jog
2 - Incremental warm up sprints - 5x20 second sprints at 50%/60%/70%/80%/90% effort
3 - 6-10 x 100% effort 30 second sprints
4 - 5 min cool down
If like this video you don’t have enough space, aim for your sprint time to reach between 20-40 seconds.  Remember there are no rules when it comes to getting fit
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