Burn 12 Pounds of Body Fat in 4 weeks with Interval Sprints
By: Eric Serrano MD and Scott H. Mendelson www.infinityfitness.com
I have reached an emergency fat loss situation- need to lose 12-15 lbs of fat so my abs will show- in 4 weeks I have a college reunion and to the say the least my group of friends is always trying to one of up each other. Should I increase the number of training sessions?
The 30 minute Interval Workout
A majority of my clients are pressed for time, yet motivated for rapid fat loss progress. Yes in 20-30 minutes, 2-3 sessions per week you can drastically increase your rate of fat loss without any equipment or trip to the gym as a complement to your weight training routines. Everyone can find 30 minutes a couple times per week to re energize and get rid of unwanted fat. No need for elaborate heart rate analysis or any other calculations- just hard work. You must consult with your doctor before starting an interval sprint program to make sure you are healthy enough to engage in this type of exercise.
The goal is to pump up exertion levels gradually which will increase fat burning hormones.
Interval Workouts Are Deceptively Short and Extremely Hard!
30 minutes seems too short to make a difference, no it is not only about the calories burned during the session, but the increase in metabolic rate and fat burning hormone elevation that lasts for many hours following the short routine. Pick a short distance- for example 50 yards- sprint and it should take 10 sec or even less for someone who is out of running shape. Walk back to the start in 50 sec and that allows for 10 all out sprints. Over time you should be able to cut down rest enough to do 20 sprints in that time frame.
Sprinting for Unrivaled Definition
Sprints are not only great for fat loss, but also for improving lower body and abdominal definition. Check out the chiseled physique of a sprinter vs. a distance runner. 100% of the time the sprinter has a great deal more lean body mass while having very low body fat levels! The high threshold of work will recruit fast twitch muscle fibers and you will feel like you trained your legs for an hour with heavy loads! No equipment is needed, only a patch of grass or a track suitable for running.
Advanced Interval Sprinting Tactics Interval sprints can also be applied to recumbent bikes, stationary bikes, road bikes, elliptical machines, stair climbers, swimming, with a jump rope and more. Our advanced clients will execute programs which include a rotation of venues, tension/incline manipulation and interval timing progressions to achieve the single digit body fat % needed to show off a Razor Sharp Set Abs!
Due to the risk of falling we do not suggest using a treadmill for this routine. 30 minutes before the workout Amino Load with 100% MR and Muscle Synthesis to preserve muscle and force the body to use more stored fat as fuel during exercise.
5-10 minutes of active movement with a gradual increase of intensity to improve coordination and elevate body temperature. Early Morning workouts, injuries or cold temperatures require a more detailed warm up to prepare for intense training.
The Sprints should be done at a maximal intensity to gain the most benefit of the workout. The quality of the sprints may be low to start pending the base of fitness, but aim to improve performance gradually. Do not start a sprinting workout without first seeking approval for your doctor.
Sprint distance 50 yards
Sprint 50 yards which should take 6-10 seconds. Jog or walk back to the starting line so that you can start the next sprint after 50 seconds. The goal is to achieve one sprint per minute initially. Repeat this cycle 10 times for a total of 10 sprints. If the intensity of the sprint falls by 50% stop the training session to avoid over training.
You want to progress by completing more sprints in the 10 minute period by gradually cutting down the jog periods. For example trimming the jog periods by 10 seconds each will give you another 100 seconds to complete 1-2 additional intervals increasing the workout load by 10-20%. Improving the intensity of the sprints is also a factor, the faster you can cover the distance the better your results will be!
Very well conditioned trainees can complete twenty 50 yard sprints in the 20-30 minute period, and after this is achieved a new strategy is needed to avoid staleness including different sprint distances and timing periods.
You can perform this workout 2-3 times per week pending your goals and rates of recovery. This routine should be done on a non weight training day and never on a day following a lower body workout.
Following the sprint session it is best to walk around for 5-10 minutes. During this time you should be hydrating frequently to replenish lost fluids during training
Enforce the accuracy of the interval timing by using a stop watch. Completing the workouts with a partner is great for quality control and motivation. If the session not including warm up and cool down took longer than 10 minutes- timing is off!
Post Workout Nutrition to Accelerate Fat Loss and Eliminate Soreness
Immediately following training it is vital to Amino Load with 100% MR and Muscle Synthesis Powder to optimize fat burning elements and to accelerate recovery.
Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dieticians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at InfinityFitness.com.
This document is provided by Infinity Fitness INC for general guidance only, and does not constitute the provision of health or fitness advice. The information is provided “as is” with no assurance or guarantee of completeness, accuracy, or timeliness of the information, and without warranty of any kind, express or implied, including but not limited to warranties of performance, merchantability, and fitness for a particular purpose. Consult your doctor before making any changes to your exercise, nutrition or supplementation program.