I tried many exercises, food recipes, weight loss drinks, and even tips and tricks throughout my weight loss journey. But, some of them give results to me but not that much to weight loss fast. Here, I tried to sprint for my weight loss to shred 3kgs in a month. I think it’s COOL!
If you want to lose weight fast, keep learning because in this post you’ll learn how sprints make you to weight loss fast, without losing your muscle to achieve your goal in your weight loss journey.
Table of Contents
• What is Sprint?
• Do sprints help with weight loss? How does it work?
• Do’s and don’ts of sprinting
• Sprinting routine in the weight loss journey
• 3 best ways of sprints for weight loss fast (Sprint Workouts)
• 5 Benefits of sprinting
What is Sprint?
Sprint or sprinting is similar to running in a short duration of time with our top-level speed of running over a limited period (in seconds). Example: 30s.It is anaerobic exercise, while your body leads to breakdown the fat and builds lean muscles. It helps you to burn more fat and leads to weight loss through interval training.
Do sprints help with weight loss? How does it work?
Usually, interval training greatly impacts weight loss more than regular steady-state exercise like walking and jogging. Sprint Interval Training (SIT) with the 30s in your top speed capacity gives impacts your body’s metabolism faster in a very short duration.
University of Western Ontario, London, research states that “Six weeks of running SIT (3 times per week) reduced both body fat and waist circumference in young women while increasing fat-free mass(lean body mass), peak running speed, and aerobic fitness.”
Their research study proved, sprinting training leads to losing weight faster in a very short period, without taking any dietary changes. They demonstrated six weeks of SIT induced an 8.0% fat loss (−1.2 kg), a 3.5% reduction in waist circumference (−2.8 cm), and a 1.3% increase in fat-free mass in women and a 3.3-kg fat loss in men using the same training program.
Do’s and Don’ts of Sprinting
Do’s:
• Right gear-ups – This is the first and foremost thing to check. Always wears the right gear-ups of shoes, socks, and clothes that make you feel comfortable.
• Stretches and Warm-ups – Stretches like butt kicks, front and back, and leg raise lead to muscle loosening, and prevent soreness and stiffness. Warm Ups make you relax and sprint in full force.
• Protein intake– Don’t forget to take your protein, because it’s the only thing that helps to muscle repair, the build of muscle, and even for fat loss.
Don’ts:
• Avoid eating – Ideally, you should avoid eating for 2-3 hours before the sprint. Because it makes you feel uncomfortable and leads to nausea or cramps. It is best to sprint in the morning with a little water an hour before the sprint.
• Avoid frequent sprinting – Frequent sprinting makes you get muscle damage, stiffness, and injury. Always remember to take a pass or break interval of time.
• Avoid random sprinting – It is better to get proper training or check with proper videos. Because there are minor changes in running versus sprinting. So, don’t confuse yourself. Because sprints are the key to weight loss.
Sprinting routine in weight loss journey
3 best ways of sprints, Benefits of Sprinting for weight loss fast (Sprint Workouts)
Hey, after getting the idea of sprinting, I guess, now you are ready to put yourself in max. Here, I’ll help you with the 3 best ways of sprinting to lose weight faster. Always make sure, you are done with your warm-ups. Doing dynamic warm-ups is perfect. Okay, Let’s start with,
BEGINNER HIIT SPRINT
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- Slow jog: 5 to 10 minutes
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- 50 to 100 meters sprint
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- Slow jog: 5 minutes
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- 50 to 200 meters sprint
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- Repeat
INTERMEDIATE HIIT SPRINT
• Slow jog: 10 minutes
• Sprint: 30 seconds
• Walk
• Sprint: 30 seconds
• Walk
• Repeat
ADVANCED HIIT SPRINT
• Jog: 10 minutes
• Sprint: 30 seconds
• Walk
• Sprint: 20 seconds
• Walk
• Sprint: 30 seconds
• Walk
• Repeat
Take proper cool down, with a slow walk, breathe slowly and deeply, and try to focus on it. These 3 sprint HIIT workouts create a massive difference in losing weight.
Benefits of Sprinting
Sprinting is not only to lose weight but it as other tremendous benefits both mentally and physically.
Improves your body composition
Each one has a different form of body composition. Lifestyle, diet, and exercise play a major role in every individual. Sprints or sprinting brings a drastic change in body composition. However, not only helps to burn fat but also encourages muscles to grow.
Improves cardiovascular health
Regular sprints lower the risk of heart disease, prevent attacks, and maintain a good level of cholesterol and blood pressure.
Reduces stress
Like other exercises, sprints will also reduce stress. It releases endorphins and makes you feel stress-free and focused.
Final Thoughts
Sprinting is a crazy way to lose weight, it requires a lot of dedication, but it also builds your mental stability to focus and makes you motivated to achieve with consistency. Before sprinting, depending on your body weight, consult with a doctor to perform sprint because the persons with health risks and obesity sprints are not a good choice and they may cause stroke, joint pains, and injuries. But with a good lifestyle and healthy habits with moderate activities, they too lose weight.
