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Guest Post – Sprint Workout: How to Maintain Muscle and Still Lose Fat

When you are sprinting, you always feel accomplished even if the sprint lasts for a split-second. Sprinting is one of the most intense workouts known by man. Olympic sprinters are capable of covering a distance of 100 meters in less than 10 seconds meaning that they output a lot of energy, concentration, and power.

Sprinting is a great workout strategy for persons looking to burn fat but maintain their muscle mass. Although it does not burn a lot of calories within the short period of the actual work, it is an effective fat-burning exercise after the workout.

Sprinting stimulates your metabolism level on a great scale and therefore after the sprint, your body burns a lot of calories and fat for close to some hours after the intense sprinting workout is over. Here we look at the basics of sprint workout and its effectiveness in helping you lose fat but maintain muscle.

Why is Sprinting Considered an Effective Workout?

Sprinting is effective in maintaining the muscle mass in your body and losing fat due to its nature of being a power-based workout. When sprinting, you make use of all your three energy systems i.e. aerobic, glycolytic and anaerobic.

Sprinting is considered as an effective workout as it not only burns fat in your body effectively but also pushes you to your absolute mental and physical limits. It requires you to fully focus on the workout at hand and push through the oxygen deprivation and muscular fatigue thereby making you become a powerful athlete in the end.

Important Instructions for Your Sprint Workout Sessions

Before starting on your sprint workout, it is essential to take part in a thorough warm up. This is very important as it prepares you both physically and mentally for the training session ahead while decreasing the chances of suffering from injuries. Here is an important guide to follow when warming up:

  • Low-intensity Cardio: You should have a CrossFit jump rope that you should use for jumping for about 4-5 minutes in order to break a sweat. Jogging could be another great alternative for a great warm up session.
  • Precise Sprint Drills — you should perform a series of skips (power skip, side skip, and front skip), lunges (stationary or walking) as well as leg swings (side-to-side and front/back). You can do these sprint-specific drills for about 4 — 5 minutes.
  • Accelerations and Plyometrics — you can do some light plyometrics like squat jacks, high knees, and skater hops as well as 10, 20 or 30-meter accelerations again for about 4 — 5 minutes.

Your warm up sessions are geared towards activating your body muscles and sharpening the reaction time in order to generate speed in a quick and safe manner. After warming up for 15 minutes, you will be ready for the sprints.
Sprint Workout

It’s possible to choose your preferred number of sets to take part in for an effective sprint workout. Here are some sets that can be used in a sprint workout:

– Four sets where you cover a distance of 40 meters at 95%, walk back to where you started and do another sprint. The sets should be done after every two minutes before taking a five-minute rest after doing all the four sets.

– A single set of 400 meters, where you should sprint as fast as you possibly can before taking a two-minute rest.

– Four sets of 100-meter strides where you take easy strides and cool down before walking back to the starting point for another set.

You can jog for half a mile and stretch a bit as a form of cooling down. Beginners should sprint once a week but athletes can do it twice in a week.

Other Ways of Burning More Fat and Maintaining Muscle

Apart from sprinting, you should also incorporate weight lifting in your workout program. Investing in a good Olympic weight bench will be important in ensuring you lift weights safely. Lifting heavy weights and sprinting very fast increases your body’s fat mobilization as well as muscle maintenance.

It is important to chart your progress in the weight room to note any reduction in strength as it could point towards a probable muscle loss. You can also invest in the best treadmill to build up your sprinting power and speeds for an effective sprint workout.

Tips to Becoming a Sprint Workout Pro

In order to become a pro in sprint workout, you ought to start slowly with shorter distances and work your way up. At the beginning, you should take adequate time to rest but as you get better the rest period should be decreased slowly. Sprint for the shortest period of time at your best speeds since it will be more effective than sprinting for long but at a less velocity.

References

http://www.marksdailyapple.com/how-to-maintain-muscle-while-losing-weight/

http://www.builtlean.com/2016/05/09/sprint-workout-burn-fat/

http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

Getting Active: Don’t Leave Your Weight To Fate

Getting your weight to a level with which you’re happy, whether you need to lose or even gain a few pounds or stone, is never an easy task. Motivation is only half of the equation, as consistency and maintenance when you do start to reach a weight at which you’re happy are the things with which people most frequently struggle. Getting involved with fad diets is often the problem, as a routine which forces you to starve yourself essentially and exercise excessively is something which nobody can keep up on a long term basis.

A healthy exercise regime and dietary pattern must be exactly that: a regime. It must become part of your lifestyle and routine, which means you need to be creating a diet and exercise pattern for yourself which can fit into your daily life (whether you need to squeeze in a run after work or a game of football after school). This is important because you need to keep up your diet and exercise pattern on a permanent basis if you want to keep your weight level consistent and constant. Otherwise, once your fad diet is over and you return to normal, the weight will pile back on instantly.

Yes, it may be frustrating to take the long route to success and gradually knock off the pounds with a new and improved dietary schedule and active lifestyle, but it’s the healthier and smarter way to do so to keep your weight off forever. If you’re wondering how to achieve this, then here are some health tips and tricks to help you become happier with the way you look and the way you feel on a health basis.

Set an End Goal

If you want to develop a new exercise and diet regime and stick to it, then your mindset needs to be focused and on-track. You need to be geared towards an end goal to motivate yourself to strive towards a better lifestyle. Maybe you want to have a more toned physique, and stronger muscles or maybe you just want to shed some pounds and return to a skinnier weight level.

Whatever the case, you must remember why you’re leading a healthier lifestyle; health should be just as important to you as appearance, as keeping your body toned and slim has its practical benefits as well as shallow ones. Write down your goals, pin them on the wall, and remember every morning why you’re doing what you’re doing. Remember why it was so important to you in the first place to get in shape and sort out your eating pattern.

Focus on Your Diet

Diet is so important when it comes to an active lifestyle, as your body needs the correct amount of sustenance for the level of activity demanded of it. For example, strength training requires a lot of your muscles, and you’ll need a protein-heavy diet. Cardio demands a lot of your heart, so fruits, vegetables, and foods high in carbohydrates are necessary. Of course, a balanced diet is always the key. Still, if your weight is holding you back from achieving your end goal because you’re struggling to exercise effectively, you could always consider options such as orlistat tablets alongside a healthy diet and exercise routine to help you lose weight a little more easily.

Obviously, you’ll need to consult with your doctor before trying any medication. Leading a naturally healthy routine should always be at the front of your mind, and you should be taking the safest route towards achieving that. Changing your routine drastically or even on a minor scale is always something you should consider discussing with a medical professional if you think you’re putting a lot of strain on your body very suddenly. It’s a personal call, at the end of the day, as only you know whether you’re demanding a lot of yourself too quickly after months or years of leading quite an inactive or unhealthy lifestyle. You don’t want to push yourself to a breaking point, run into complications and then be deterred from returning to a healthy routine ever again. Ensure you get your diet right for the style of exercise you have in mind.

Take it easy

Most people give up on a new exercise routine or diet because they turn it into a chore. If you want to stick to a healthier lifestyle, you need to ease yourself into it. Go on a walk every day to enjoy nature and shed some pounds while you do so. Take up cycling as a fun activity that doubles up as an excellent form of exercise. Carry small weights on your walk to train your muscles while you get a good cardio workout.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Not So Shallow: How Your Looks Relate to Your Health

Not everyone obsesses over their looks. As long as they look clean and neat, they’re happy. But there are some times when it’s important to pay attention to what you look like. There are some things that can be an indication of poor health, so ignoring them isn’t the best idea. Your looks relate to your health, and can help to tell you whether you’re healthy or not, so if you notice a change in your appearance, it might be worth considering if anything has changed or even arranging an appointment with your doctor. Look out for any of these things, which might mean you need to make some changes.

Skin

Your skin can be a good indicator of how healthy you are – even if it’s just how healthy your skin is. Skin can be sensitive and might be affected by a number of things. If you’re not hydrated enough or not getting enough sleep, it could cause dry skin. Lots of things can irritate your skin, from laundry detergent to soap. You can come out in hives if you’ve eaten something you’re allergic too, and a rash could even indicate something serious, like meningitis. So it’s important to keep an eye on any changes to your skin, especially if you have other symptoms.

Teeth

People can spend a lot of time worrying about their teeth and what they look like. But it might not all be vanity, as caring for your teeth is an important part of staying healthy. Getting good dental care is one way you can ensure your teeth stay in good condition. Your dentist can pick up on problems as soon as possible. Don’t wait for pain to tell you that there’s something wrong with your teeth. Both you and your dentist can spot potential problems by looking. Discoloration might indicate that you’re developing a cavity or losing the enamel on your teeth.

Weight Gain

Being fat or gaining weight doesn’t necessarily mean you’re unhealthy. You could still be fit and even eating a balanced diet. But sudden and unexplained weight gain is certainly something to look out for. And if you’re gaining weight due to a change in lifestyle, it could indicate that you need to rethink things if you want to stay healthy. Weight gain isn’t necessarily a serious problem, but sometimes it might mean an issue you need your doctor to identify. If you’re not sure of the reason for it, visiting your doctor could be a good idea.

Tired Eyes

Tired eyes could just be an indication that you’re not sleeping enough. But there are some other culprits if you’re sure you’re getting enough sleep. Sometimes, bags under your eyes might be caused by allergies that cause fluid to build up. Your diet can also cause them if you’re consuming too much salt. A diet high in sodium can mean that your whole body retains more water, including the skin around your eyes.

What’re Your Thoughts

Looking after your looks can help to keep you healthy too. So don’t ignore any changes you notice.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: Top 10 Weight Loss Exercises

Losing weight can be a difficult prospect. With so much information out there, it can be tough to find the right method. In this article, I’ll be talking about some fantastic weight loss exercises that you can do anywhere, anytime, and can help increase your metabolism so your body will burn off fat like butter.

There’s a common belief that only long distance or cardiovascular endurance type of exercises are good for weight loss. While you do lose weight while doing those exercises, they don’t increase your metabolism very much, because they don’t build much muscle mass. By doing some strength training, you will increase your muscle tone, and this will increase your metabolism. This can dramatically help you lose weight.

Squats

Squats are a great way to strengthen your upper legs, calves, stomach, and lower back. Stand with your feet about shoulder width apart. Take a deep breath in. Pull you arms back behind you, and begin to swing them forward as you squat down. Put the weight on the balls of your feet. Swing your arms so they tips of your fingers barely touch the floor. Inhale as you stand up. Repeat as many times as you can. At first, you’ll be able to do ten or twenty, but you’ll be able to increase over time.

Push ups

Push ups are another great way to increase your lean muscle mass. They work pretty much every muscle above the waist. Start in the push-up position, and then raise your backside so that you are in an upside down V. As you lower your midsection, sweep your chest and face forward, and then lift them up. Your legs and waist should be just above the floor, and chest and face should be pointed forward. Return to the V position and repeat. This is fairly difficult, so don’t expect to do more than a couple the first time. Just keep at it, and be prepared to be amazed at the changes in your upper body.

Sit up

Build good looking abs with sit ups. There are countless variations, so just choose one that you are familiar with. A common one, which works plenty of muscles, is called the mummy sit up. Lay down on your back, like you are getting ready to go to sleep. Then sit up without bending your legs, or lifting them off the floor. When you can do twenty-five of these, consider yourself to have stronger stomach muscles that pretty much anybody you meet.

Walking

Walking makes the best exercises list not because it is extraordinary but because you do it every day. It is extremely easy to stick to a workout plan when it includes walking because it’s something you do anyway. Simply making yourself walk more or further is much easier task than keeping that New Year’s resolution to go to the gym three times a week!

Planks

A plank is a variation of a push up and really works the core muscles. It includes pushing up off the ground as if you’re going to do a push up, but instead holding the pose for at least one minute. A repetition of ten to twenty planks per day will shed the pounds quicker than with 500 pushups a day! It is a good idea to start out slow as just one of these can really make a difference in your overall weight loss.

Dance

Dancing is an incredibly fun and easy way to shed pounds quickly. It also falls into the category of walking in that it is something that is easy to do when you are cleaning house or just lazing around on a Saturday morning. Remember it is always the things that are enjoyable that help you lose weight fast and that is because you are more likely to stick to the regimen if you aren’t bored or feel like you are punishing yourself.

Kettlebell Swings

Kettlebell Swings are a safe and effective exercise for most people. It’s a great full body workout that recruits several different muscle groups. Kettlebell swings not only improve muscle definition, but they’ll work on your cardiovascular endurance as well. If you have back pain, these are a great low impact exercise to improve endurance and strengthen the muscles of the back without a lot of risk for injury.

Strengthening Exercise

Strengthening exercise builds muscular strength and is a great complement to aerobic exercise. Lifting weights or utilizing resistance training machines are a great way to build muscle strength, but you can also successfully build muscle in the comfort of your own home by doing sit-ups, push-ups, leg lifts or taking a 2-5 pound weight with you when you go for a walk. Resistance bands can be purchased and used in the comfort of your home, as well.

Flexibility Training

Flexibility training is important because as we age, the full range of motion of our muscles and joints can decrease, and stretching can prevent this from happening. It’s easy to incorporate stretching into your exercise routine by stretching for at least 5-10 minutes before and after aerobic and strength-training exercise programs. And be sure you don’t overstretch, as this can injure your body.

Combo Workout Regimens

Combo workouts are quicker ways to lose weight. Doing the same workout every day can not only be boring but it can also prevent you from seeing true results. Once your body becomes conditioned to a workout it begins to slow down in way of progression due to muscle memory. But this is only one reason that combo workouts make such difference in your weight loss success.

These ten exercises should be enough to get you started. Don’t push yourself too hard, and add repetitions only when you feel comfortable. Give yourself a couple of months, and prepare to be amazed at how well these simple exercises will burn fat and dramatically change the way your body looks.

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