What’s good Live Leaner, on today’s episode of Live Lean TV we’re talking more about my secret weapon to living lean’¦SPRINT WORKOUTS!
I briefly discussed some of the fat burning and muscle building benefits of sprint workouts in my last post. So in this post, I want to share some of my personal experiences and results from sprinting, a little bit of research to back it up, and 2 ways to get more benefits out of your sprint workouts.
Lets get started with information i’ve learned from the bovada sportsbook…
I prefer to train with weights typically 4-5 times a week. These workouts tend to last between 50-60 minutes and are max effort workouts. This means after the 60 minutes, I AM DONE. Typically around the 60 minute mark, the stress hormone cortisol, is elevated to a point where the body is at an increased catabolic (breakdown) state. At this point, it’s time to get out of the gym and pound some food to begin the repair, recovery, and growth phase of the day.
If you were to extend your workout by another 20 mins for an all-out sprint workout…
A) You’d be putting your body at an even deeper level of catabolism and potentially ruining some of your gains.
B) If your weights workout was as intense as it should be, you shouldn’t have anything left in the tank to do anything else in the gym (especially not SPRINTS!).
Another option is to do your sprints at another time during the day. In other words, sprint in the morning or evening, and lift weights at the opposite time.
On top of my 4-5 weight training workouts per week. I add in 2-3 sprint workouts on alternate days.
However, I don’t recommend sprinting workouts on back-to-back days. Spread them out throughout the week for maximum recovery, progression, and performance.
At this point Live Leaner, it doesn’t matter if you do your sprints in the morning or in the evening.
It doesn’t matter if you do them fasted or fuelled.
At this point I just want you to do your sprints!
I want to remove all the excuses and limitations of why you can’t do sprints.
Just get it done.
The Brad where I didn’t sprint nor was I as lean or athletic.
I admit, before I knew what the hell I was doing… I used to be at fault for doing 60-90 minutes of slow and steady cardio.
I mean, according to the table on the treadmill, this kept me in the “fat burning zone” so that sounded good, right? LOL.
#1 It wasn’t that taxing on my body.
In other words, i could stay in my comfort zone. And we all know when you stay in your comfort zone you get results right? <’” Sarcasm.
#2 I could watch SportsCenter at the same time.
I don’t watch much TV but I love catching up on my sports highlights. Even at the expense of getting results I guess.
#3 I could talk to the hot girl beside me on the cardio machines.
Don’t judge, we’ve all jumped on the treadmill beside “that girl” even if it was a weights day. And ladies I’m sure a few of you are guilty of this as well.
I wasn’t getting any results!!!
So when I hired a coach, I was happy to see they put me on this thing called sprint intervals.
I thought cool…something new to save me from boredom!
And I also noticed on my workout program that sprint workouts took 3 TIMES LESS TIME than my original slow and steady cardio workouts.
PLUS…when I did my first sprint session…damn my body felt it! Totally outside my comfort.
And although I could no longer talk to that cute girl while doing cardio (cause I was out of breath)’¦or watch Sportscenter…
The fat melted off and my abs started appearing!
Researchers compared the body composition results of a 3 day per week sprint interval program with a 3 day per week aerobic endurance program.
The Sprint Interval Program
6 x 30 sec all out sprints with 4 min breaks in between. So in reality, only 3 mins of work (6 sprints at 30 sec each is 3 mins) & 20 mins of active rest.
The Endurance Program
60 mins of jogging at 65% of max heart rate.
Here were the comparable 6 week results…
The Sprint Interval Program Results
Even though during the entire 6 week program the sprint group only spent 0.75 hours sprinting… they lost 12.4 percent body fat.
The Endurance Program Results
The endurance group spent 13.5 hours jogging…only lost 5.8%.
Damn that’s good.
On Monday, I’m going to be launching my BRAND NEW Live Lean Sprint Progressive Workout Program that includes beginner all the way up to more advanced progressive sprint workouts. Each phase of the program is built to progressively build on the previous phase to turn you into a fat burning machine. The program also includes a cool digital DVD of me at the track (although these workouts can also be done at a field or on the cardio machines).
I’m giving the entire program away to ONE lucky Live Leaner before it even goes on sale.
To enter, all you have to do in the comment section below is tell me why you need this program.
It’s that simple. I’ll pick one winner and announce it on Monday’s episode of Live Lean TV <’” so be sure you’re subscribed to watch and see if you’re the winner.
If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.
1. Why do you need to win a copy of Live Lean Sprint?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.