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Sprint your way towards single-digit body fat percentage with high-intensity exercise

The importance of sprinting as a tool in your training arsenal to produce a god-like physique has sadly been neglected in the bodybuilding community. It really is a shame that there are so few bodybuilders that actually include sprinting in their training programs.

It has been proven to be one of the few fat-burning activities that can actually make you gain muscle size instead of wasting it and it’s easy to do, find an open field or a track and just run as fast as you can. Well, you can also read this article before you do. Next time you’re around a track and field event you will inevitably notice the relation between sprinters and bodybuilders.

You’ll notice that the relationship goes both ways, which means a lot of professional sprinters also have incredibly good-looking physiques. This is hardly surprising, considering that their training off the track is extremely similar to that of a professional bodybuilder.

So what would be the best way to increase an athlete’s performance? Is it increasing his VO2 max? Is it improving his one-arm kettlebell snatch while balancing on a Bosu ball? If you answered positively on any of the two, you’d be wrong! The truth is that the most reliable method to increase an athlete’s performance is to improve his/her strength-to-waist ratio, which is just another way of saying he should minimize the amount of body fat the athlete has while maintaining or gaining lean muscle mass.

Usually, any athlete that has higher muscle-to-fat ratio is likely to possess higher relative strength. This higher relative strength is an utmost necessity for many athletes if they are to achieve a world-class success. However, this also applies to recreational athletes or people who simply want to look good naked. Even though, there are certain exceptions for a few purely strength-oriented sports, a leaner body will always perform faster and better, not to mention it will also look a lot more aesthetically pleasing. So, when a professional athlete or a weekend warrior walks into the gym, what should he or she should do to improve their anaerobic performance, maintain or increase their maximal strength and decrease body fat?

The first thing we need to understand is what one shouldn’t do. One of the things that are most recommended for the conditioning of any athlete but actually fails to deliver results in most of them is steady-state aerobic exercise. Let’s be frank here: the only athletes that should do low-intensity aerobic exercise (cardio) such as jogging or running on the treadmill are tri-athletes, distance runners or anyone who needs to lose muscle mass. Yes, that’s right.

Unless you deliberately want to have less lean muscle tissue, the “hamster wheel” method for improving cardiovascular capacity is not for you. In order to achieve optimal body composition and improve anaerobic performance, the best approach is sprinting. A well-structured sprinting program will cause a significant loss of body fat while at the same time increase the anaerobic work capacity, as well as develop the posterior chain muscles. This means less fat, better lungs and a physique that will turn heads at the beach. What more could anyone ask for?

A sprinter’s body – nature vs nurture

By all measures, sprinters may very well be some of the leanest and strongest athletes in the world. They have the perfect mix of fast-twitch muscle fiber dominance, fast reaction time, excellent work capacity and an optimal endocrine profile, not to mention that they look pretty much like Greek statues. Now, you may think that a sprinter’s physical characteristics are all due to them having exceptional genetics, however, that’s only one aspect of the resulting physical outcome. While it’s true that having a certain body type can help one be successful in sprinting, training, diet and overall lifestyle all play an equally important role in the expression of one’s physical qualities.

To understand this point, you can attend any collegiate level track meet and you’ll notice that certain track events develop specific physical characteristics in the participants. For example, even those sprinters who will finish last in a 200 or 400-meter sprint will still usually have well-developed glutes, hamstrings, and relatively low body-fat levels. So, even though they may not have the necessary ability to win a Junior College track meet, their bodies will nonetheless look like that of a world-class professional athlete and the right type of training is the sole cause of this.

Everyone wants to look like a sprinter

One who is interested in sculpting a proportionate, aesthetically pleasing physique might wonder if a world-class sprinter’s training regimen would only be suitable for a full-time professional athlete or if he or she might reap the same benefits as well. This is a very good question and it is closely related to the “nature vs nurture” genetics debate. For people who think that having the right genetics is the main factor and that professional sprinters were born to look and run the way they do, check out the sample training program below for a world-class top sprinter:

The sprinter’s look

The program below outlines the standard pre-season training regimen of Darvis “Doc” Patton ranked as the 5th best 100-meter sprinter of 2009. The track workout was designed by Monte Tratton, coach of several Olympic sprinters.

Monday at 10am: Track work: speed-endurance (300m, 200m, 100m); 2pm: Upper-body strength training
Tuesday at 10am: Track work: block starts (2 x 10m, 2 x 20m, 2 x 30m, 1 x 50m) or some type of speed work; 2pm lower-body quadriceps-dominant strength training (squats, hip and knee flexors)
Wednesday: Soft Tissue Massage
Thursday at 10am : Track work: speed day (5 x 60m) or (4 x 90m) or (3 x 120m) with a 10-minute rest time; 2pm: Upper-body strength training
Friday at 10am: Track work: speed endurance (3 x 160m) or (4 x 130m) or (190m, 160m, 130m); 2pm: Lower-body hip-dominant strength training (deadlifts, hip flexors, split squats)

Working out twice a day, restorative sessions on the off days, and not a single moment spent on those minor nuisances in life like a job? It almost makes one want to become a professional athlete, doesn’t it? You may want to keep this regimen in mind the next time your friend who’s a know-it-all looks at a sculpted Olympian and dismisses it all to “genetics” while his chugging away his 10th beer bottle.

However, you will be pleased to know that even though professional athletes require a life devoted to training, regular people who are pressed for time can experience very noticeable results with a more modest training regimen.

Now that we’ve seen a small glimpse of how a professional sprinter trains, let’s look at a shortened version that will work for the average Joe with normal family and work commitments. This version may not turn you into a world-class sprinter in 6 weeks, but it will surely make you lose a serious amount of body fat, increase anaerobic performance and significantly increase lean muscle mass which in the end will result in a chiseled physique.

Simplified training program:
You will sprint twice a week and train with weight 3 days a week. You will also do a heavy “maintenance” session for legs once a week for this 6-week training cycle.

Monday: Upper body training: Horizontal push and pull split
Tuesday: Sprints
Wednesday: Rest day
Thursday: Legs (alternate quadriceps and hamstring dominant days)
Friday: Upper Body training: Vertical push/pull split
Saturday: Sprints
Sunday: Rest day

Stretch and warm-up descriptions

High knee march
Move for about 20-30 steps, lifting your knees as high as you can with each step. Pump the arms. Stay on the toes throughout the movement.

Butt kicks
Kick the heels up and touch the bum. Stay on your toes and pump the arms. This works the hams and stretches the quads.

Lateral shuffle
Squat down until the thighs are parallel to the floor while keeping the chest up. While you maintain this position, shuffle sideways for 10 steps and return immediately with the same number of steps.

Cariocas
Move sideways, crossing the trailing leg in the front. Uncross your legs and then move the training leg behind. Increase the speed as you gradually learn the foot movement.

A-skips
Very similar to the high-knee march but done explosively, like doing a skipping motion in an explosive manner. Raise the knees and pump the arms and dorsiflex the foot (lift the toe). Drive the ball of the landing foot into the floor.

Active-assisted ham stretch

Lie on your back with a rolled-up towel placed under the lower back. Actively flex the hips; once you reach the limit of the active range of motion use a strap to further deepen the stretch by pulling your leg a couple of inches farther. Try to hold this position for 2 seconds and repeat until you do a total of 6 reps. You might feel a mild pain in your hamstring on each rep. The non-working leg should be placed flat on the floor and completely straight the toes pointing at the ceiling. Do 3 sets of 6 reps per leg,

Notes on the sprinting sessions

You may have noticed that we don’t recommend running any distance that’s over 200 meters. That’s because the main intention here is to focus on working within the range of the short-term and intermediate energy system, which is the anaerobic alactic and the anaerobic lactic system. All the sprints should not take you more than 30 seconds to complete. If you have less than ten percent of body fat and can’t run 200 meters in less than 30 seconds, than the sad truth is that you’re in poor shape.

Definitions of intensity

When you’re running at 80% of your total capacity you shouldn’t feel strained. When running at 90% you’re running at full speed whilst maintaining control. This means you’re running as fast as possible while maintaining proper body position (you’re not flailing your arms, face and neck are relaxed). Your arms are positioned at a 90-degree angle and the hands should pass the pants pockets during each stride.

FAQ

Q:    Why should I perform a sprint-based workout program?

A:    Here’s a list of reasons:
Increased work capacity.
Increased glute and ham development.
Increased maximal strength on all the lower-body movements.
Reduction in body fat levels.

You may find yourself in a life-or-death situation one day that will require you to sprint really fast. This is not something anyone wishes for, but dangerous situations occur in life so you had better be prepared for such a thing beforehand. You may save your own life, or someone else’s.

Q:    Can this sprinting program be replicated on a treadmill in case I don’t have the necessary weather conditions to train outdoors?

A:    This is highly doubtful. The majority of treadmills, even the more cutting-edge commercial ones found at the gym next door, simply won’t cut it, that is unless you are awfully out of shape. A notable exception would be the high-speed Woodway treadmills. If your gym doesn’t have these, then you need access to an indoor facility that has a track, or you can change the gym.

Q:    I haven’t done any sprinting since the time I played football in high school. What should I do? Just start running?

A:    Perfecting your sprinting style from constant training is much more in-depth than a lot of people would think and requires many years of practice and correct coaching. Even though most of this would be irrelevant to the average gym-goer, just striving to sprint his way to a better shape, here are a few crucial points to focus on while sprinting:

Keep the shoulders down and relaxed, with the eyes on the track and the chin slightly tucked in. Keep the torso rigid and erect, don’t lean forward pretending to be a professional sprinter competing at the Olympics. Keep the hands relaxed and open, like you’re holding an egg. The arms shouldn’t cross in front of the body; their motion should be from front to back and vice versa with the hands passing the pants pockets on each stride.

Q:    The last time I sprinted without stretching first I pulled my hamstring. Why do you only do hamstring stretches after sprinting?

A:    Doing passive stretching will not prevent hamstring pulls. Increasing the active range of motion and increasing strength on the eccentric part of the movement prevents hamstring pulls.

Q:    Should I run faster on each consecutive sprinting session? Should I try to beast my best distance or best time?

A:    You should do neither. You’ll get faster in any case because you haven’t sprinted in the past. Those who sprint for aesthetic purposes such as fat loss or glute or hamstring hypertrophy should focus more on effect than on time. A sprinting program designed to improve sprint performance or time would be significantly different, including start work and longer rest intervals.

To the track

Getting off a stationary bike and onto the track might seem a bit intimidating to some bodybuilders, but you should not be afraid. Some of the best built physiques of the past and today deem sprinting an essential tool of their training arsenal. The only thing you have to lose is stubborn body fat and rock-hard, hamstrings, glutes and quads to gain.

Fitness

The 3D Abs Workout

If you ask just about any trainee what muscle group they would most like to develop, chances are, they’ll say their abs. For numerous anthropological reasons, a well developed mid-section is the goal of almost everyone who works out. The problem is that many people try to build a six pack using ineffectual exercises and while paying little or no attention to their diet. The thing is that abs are actually made in the kitchen! Right now, you have a good if not great six pack. It’s just hiding away under a thick layer of adipose tissue – that’s fat to you and me.

You need to trim the fat to see those abs! This means, if you aspire to a six pack, you need to get your diet sorted. We’ve addressed dieting for fat loss in a few of our articles (such as Carb Cycling, The Carbs guide, Intermittent Fasting ) so We won’t waste your valuable reading time rehashing all that information here. Instead, We want to focus on providing you with a well rounded (pun intended) ab routine so that, when you finally drop your body fat levels low enough, you’ll have an aesthetically pleasing and functionally strong midsection.

If you ask a not-so-smart trainer how to develop your core muscles, chances are, he/she will give you a bunch of exercises that target your rectus abdominus, located on the front of your abdomen. While this muscle is the main contributor to the six pack we all seek, it is only one of many muscles what make up your core. Training the rectus abdominus only is like having a blind belief that the world is flat or that there is only one dimension. Dumb, dumb, DUMB!

Despite what many people thing, your core is far more than just one set of muscles and is responsible for a whole lot more then bending your spine forwards in a crunch-like movement. Other muscles in this region include the internal, external and transverse obliques, the erector spinae, transverse abdominus and quadratus lumborum. You don’t need to know where or what these muscles are – I’ll make sure you work them all – but it’s worth knowing that crunches and their ilk only work one muscle on this list…

Your core muscles control your spine and your spine is capable of a wide number of movements. This means that, to effectively train all of your core musculature, you need to perform a wide variety of movements and therefore exercises. I have classified these movements in the chart below…

Movement Main Muscle Example Exercise
Flexion – upper Rectus abdominus Crunches
Flexion – lower Rectus abdominus Reverse crunches
Lateral flexion Rectus abdominus, obliques, erector spinae, quadratus lumborum Dumbbell side bends
Extension Erector spinae Prone back extensions
Rotation Obliques Cable Russian twists
Bracing Rectus abdominus, transverse abdominus Planks

It’s worth noting that some of the movements can be combined, for example, flexion – upper and rotation can be combined by performing crunches with a twist although this is actually an ineffectual exercise.

 

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Fitness

Best Ab Workout Plan for Beginners (Only 4 Minutes!)

If you’re looking for an ab workout plan for beginners, here’s one that will only take you 4 minutes!

If you want to speed up your progress while eating foods you love, take this free body type quiz and find out exactly what to do to get in shape!

So you’re looking for an ab workout, eh?

Truth is, you need one that you’ll consistently do.. because just one workout will not do anything.

START HERE!

Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Take The Quiz

But the fact that this workout requires no equipment and it only takes 4 minutes.. I think you  may have found your answer.

Ab Workout Plan for Beginners

This ab workout will consist of just 4 exercises. Each of which will be performed for 45 seconds and followed up with a 15 second rest.

Once all exercises have been completed, the workout is over!

The Exercises:

Plank Jacks

Here, you will start in a plank position with your back flat. From there you will hop your lower body off the ground and spread open your legs. Then land with your legs spread and hop back up and bring your feet together. Repeat this as many times as you can for 45 seconds and rest for 15 seconds.

Heel Taps

For there, you will start in regular sit-up position with your arms down to your side. Then you will initiate a crunch and bring your shoulders up off the ground. After that, you will crunch down to one side, bringing your fingers to the heel of your foot. After tapping your heel, return back to the middle and crunch down to the other side. Repeat as many times as possible for 45 seconds and rest for 15 seconds after.

Flutter Kicks

For these, you will start by laying flat on your back. Then with your hands under your butt/lower back for low back support, you will lift your legs off the ground. Make sure to keep your knees straight, then kick your feet up and down about a foot each. Continue doing this for 45 seconds, rest for 15 seconds and move into the last exercise.

Floor Wipers

For the last exercise, you will start by laying on your back and point your legs up to the sky. Then you will put your arms out straight to the side of you for upper body stabilization. From there you will drop your legs down to one side until it is a few inches off the ground. Then, pulling with your oblique muscle, bring your feet back up to the center. Then do the same to the other side and repeat as many times as possible for 45 seconds and the workout is done!

So try this workout plan for beginners 2-3 times per week for the next couple weeks! If you like it, make sure you share it and leave your comments below!

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Fitness

Fitness programs for weight loss fast

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fitness programs for weight loss 9

Here are the best fitness programs for weight loss fast. In the event you are a beginner looking to begin on the path to fat loss. This is really your place to begin. Here is an easy-to-follow strategy for quick results. Perhaps the most intimidating thing for virtually. Any beginner is just getting started onto the way of healthy eating and proper exercise. When you are over that hump, and an action plan is set up. Then you definitely will see your primary focus turns instead to keeping inspirational levels. And ensuring that you just stick with that program. Having the plan in place though needs to be the main focus initially. It is going to lead you down the route to your aims. Here is some advice to get you started.

Contents[hide]

Best fitness programs for weight loss

fitness programs for weight loss 8You are new to most of the notions of what a suitable application consists of and are like a sponge, soaking up new info. The main target you would like to concentrate on at this stage is the fat reduction. You could have some want to also work on making your muscular strength, but that will come down the road as soon as you have stripped off the additional layers you have packed on over the last few years and are beginning to feel more slender. You would like a strategy which is going to be simple to follow and certainly will get you results fast.

The motivation for fat reduction can come from quite a few areas. Maybe your physician has instructed you to shed several pounds due to your present danger of disorders or alternative adverse health impacts. Or, possibly you’ve finally had enough with your present body weight and decided to take actions to cut back your weight down to where you feel comfortable.

Some people are also mainly inspired by the notion of having more energy after slimming down and becoming lively. So this might be something else at play for you. Eventually, others just desire to seem better. No matter your source of motivation is. It is important at this point to nail it and always keep that in the rear of your thoughts as you advance along. Below you will read more about the fitness programs for weight loss fast.

Some words about the diet plan

As a beginner, what you would like to concentrate on right now with your nutrition plan is making little changes constantly to help enhance your total diet. If you try to totally renovate your complete menu, removing every one of the foods you normally eat and replacing them with chicken, rice, vegetables, and other standard ‘100% wholesome cuisine’. You may uncover it becomes too much, and you are overwhelmed.

Rather, integrate into more of those wholesome foods, while reducing back on your unhealthier options. As time advances, begin tipping the scale more for solid healthful food options, while restricting the processed, purified, and higher calorie things. This slow removal procedure will likely be more doable for you than attempting to stop cold turkey.

One thing you do wish to begin doing at this point is making yourself more alert to the overall number of calories you are taking in on a daily basis. While making healthier choices is very significant, in the event you are still eating too a lot of those healthful options, you are not going to reach your aim of weight reduction.

More information about nutrition

fitness programs for weight loss 45Discover a web-based calorie calculator and begin plugging in the foods you normally eat. Then get your measuring cups outside as well as begin finding out just how many portions you’re eating in an ordinary meal (don’t skip this step because serving size will make a remarkable difference in fat reduction).

Do this for about two weeks until you develop a better comprehension of your total calorie consumption. At the same time, attempt and prepare yourself about how many grams of carbs, protein, and dietary fats are in the common foods you eat too. About your calorie consumption to shoot for to get fat reduction occurring, aim for about 12-13 calories per pound of body weight in the event you are effective and 10-11 calories per pound of bodyweight a day if you are not. This is an easy method to estimate your fat reduction daily calorie requirements.

Out of these calories, you intend to plan to get about one gram of protein per pound of body weight. This is the way many total calories each day should come from protein foods. Before to start the fitness programs for weight losing process and choosing the diet plan to use the weight loss calculator. The program will tell you how many calories you can eat to slim down fast.

How to compute

After this, you can distribute the rest of the calories you’ve left around between carbs and dietary fat, being certain to not remove either one completely (a combined diet will be the finest strategy for the beginner to begin on).

Concentrate nearly all of your consumption of whole foods. I mean the following: whole grains, potatoes, oatmeal, fruits, and vegetables. Also try to focus on trim meat sources, nuts, healthy oils, flaxseeds, and low-fat dairy products.

Make an effort also to remove all drinks which contain calories because most folks don’t compensate for all these calories by eating less sturdy food. Have these drinks makes taking in a lower calorie consumption considerably more difficult.

Nutrition supplements protocol

fitness programs for weight loss 6In regards to nutritional supplements for fat reduction, the key ones you would like to concentrate on are first, an excellent multivitamin. This will help ensure you’re fulfilling your total nutritional needs in the event you do begin to slack on fruit and vegetable consumption. Second, take between 3-6 grams of fish oil every day as the health advantages of the nutrient are never-ending.

Ultimately, research making use of a protein powder that will help you satisfy your daily protein requirements. It’s completely vital you’re not missing out on protein and frequently times. This is what people fight with the most when just beginning. There’s an extremely big choice of protein powders out there to select from. So that you can make sure to seek out one that’ll match your preference and budget tastes.

At this point you would like to locate one which has restricted numbers of both carbs and fats. So, look for something just protein. This can be great to take before and following your workouts. Along with an easy type of carbs that can be easily used for energy. As well like you’re in need of a snack during the day and do not have a strong food source. Do not get overly caught up with other nutritional supplements at this point. It is so because you genuinely need to make sure you have a strong workout and diet down first. After those have been in effect for a few months, then you certainly can explore nutritional supplement help should you require it.

Start training

About fitness programs for efficient weight loss process, your most suitable choice would be to utilize a complete body workout fitness programs for weight loss 7that’s performed three days per week, coupled with another two to three days of cardio training and extending.

This will provide you with an excellent balance between strength and cardiovascular work while empowering you to create a high enough calorie burn off to find fat reduction occurring. Here is a total body work out the plan to follow:

With the general weekly setup though, make sure you’re still having at least one complete day off for only rest. As this will probably be needed to ensure you are the body isn’t becoming overtrained. Always be sure you perform some stretching exercises after every weight training workout to help reduce muscle soreness and raise your range of movement.

You can get the best workout plan free on the website. You will need to purchase the Weight Balance system, and the training mode would be a present, which will let you drop about 20 pounds per month without side effects.

Updated: November 11, 2017 Author: Dmitrii

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