*TOPIC: “SPRINT” YOUR WAY TO A “SEXY BUTT & LEANER YOU!” – ME @ WEEK 13/52 of Women’s Health and Fitness Magazine Cover Model Comp!

Image

Another week of training me and my clients as I am now at week 13/52 of my next body transformation. Sprints Sessions are now the norm, rain, hail or shine – as I will soon explain why they are so important if your body composition goal is reduce body fat, gain lean muscle as well as firm the butt and leg area. Each Sprints Session takes me out of my “comfort zone” and this is the very reason I look forward to them – “it’s where the magic happens” – as I physically and mentally master each drill with focus and determination knowing this truth: “me against myself”!!!

When most people think of glute – “butt” – exercises they think along the lines of lunges, squats, and stiff legged deadlifts. My Strength and Conditioning Coach/Business Partner George and I don’t believe those exercises are as effective as sprinting is for your back side. Also, the problem with all of these lifts is that they can quite quickly build size in your hips, butt, and legs instead of building muscle density. So if  you enjoy those exercises and they work for you continue to do them, but do add sprinting into the mix.

As you know for many years now, bodybuilders have performed long-duration, low-intensity aerobic exercise to help burn body fat in order to build lean muscle. Athletes and bodybuilders have found that sprint training is more effective at promoting fat loss than traditional low-intensity aerobic training. Sprint training offers other benefits to not only physique competitors, but also endurance athletes, as it improves aerobic endurance in marathon runners and triathletes.

Sprinting Will Develop Muscles Without Bulking Up

Sprinting is an amazing way to develop definition and firm up the glute and hamstring area of your leg. The grand thing about sprinting is that it seems to build proportionate muscles in the legs, hips and butt over time. Knowing what I now from my own athlete style training and client’s body transformations I always recommend sprinting over tradition leg exercises because I believe sprinting builds great definition and tone in the lower body that can’t be duplicated with resistance training.

Running is Mainly Powered by Your Gluteus Maximus

Jogging doesn’t really work the glute muscle to any great extent. Sprinting does a better job at working this particular muscle hard. Like I always say to my clients: “The glutes are the largest muscle in the body.” Therefore it takes more of an explosive movement to really contract this muscle hard… OR… Alternatively, you could do heavy squats and deadlifts to engage this muscle. The problem here is that the “time under tension” effect will build a large degree of mass in this muscle as well. Sprinting is a simple movement and  just involves many quick hard contractions that really firm up this muscle with less mass gain.

Some Basic Tips On Sprinting Form

When you sprint, you need to relax your shoulders and keep them low i.e.depressed. There is a tendency to shrug the shoulders up as you sprint. The problem that lies in this posture is that if your shoulders start to rise, your hips begin to lock up a bit… and this decreases your ability to sprint quickly. Also, over time you will notice that your feet are barely contacting the ground for more than a split second as you are running on the balls of your feet! Yes, this is what you are aiming for. Then as you get better at sprinting, you will fly over the pavement in a way that is much different than jogging.

Major Benefits of Sprinting

Sprinting creates major metabolic changes in your body. Research has shown that high intensity exercise will burn calories long after your workout is complete. Sprinting also increases your body’s ability to increase Human Growth Hormone i.e. HGH. HGH is your body’s natural fat burning hormone. If you only do low intensity exercise, you probably won’t cause your body to increase HGH release. Consequently, you burn less body fat if you only include low intensity exercises in your workout routine.

Other Benefits of Sprinting…

Improved Buffering Capacity

Regular sprint training over time works to improve the muscles’ capacity to tolerate lactic acid that accumulates during anaerobic activities. Lactic acid is considered a significant cause for fatigue during high-intensity activity. In detail: bicarbonate and muscle phosphates called buffers combine with hydrogen to reduce the muscle fibers’ acidity, thus delaying the onset of fatigue. Aerobic exercise does very little to improve the buffering capacity, but anaerobic training such as sprinting has shown to increase from 12-50% in just eight weeks of training, according to “Physiology of Sport and Exercise.” In summary, sprinting makes the muscles more efficient at removing lactic acid from the muscles, allowing you to train harder and longer before fatigue occurs.

Metabolic Adaptations

When you participate in regular sprint training, your body increases its ability to produce enzymes known as creatine kinase and myokinase that all work to boost the storage capacity of the muscle for energy substrates such as adenosine triphosphate i.e. ATP. ATP is the most basic energy system your body uses. More specifically, your body relies heavily on ATP in anaerobic activity such as sprinting and weightlifting to effectively and efficiently fuel short-duration, high-intensity activity. By increasing the energy storage capacity, you will be able to train harder and longer before the onset of fatigue and therefore burn more fat to build more lean muscle.

Improved Aerobic Endurance

Although sprint training is an anaerobic activity, it’s also effective at improving aerobic endurance. When repeated bouts of short-duration, high-intensity activity lasting 30 seconds to 5 minutes in duration are paired with short rest intervals of 5 to 30 seconds – it forces your body to rely on the aerobic system to help fuel the activity. Therefore, over time, your aerobic endurance will improve, and you will be able to work at a high-intensity level for a longer duration than an endurance athlete who does not include anaerobic training in their training program.

Increases in Post-Exercise Metabolism

One of the biggest benefits of sprint training is its effect on increasing your body’s ability to burn a higher amount of calories after exercise, before bringing your body back to its normal resting metabolism. This is known as Excess Post-exercise Oxygen Consumption i.e. EPOC. EPOC is the volume of oxygen consumed above what is normally used when you are at rest. The extra oxygen helps your body recover from the activity. Additionally, your body will burn more calories while your oxygen consumption remains above resting levels. During intense interval exercise such as sprinting or weight training, EPOC stays elevated longer after exercise, thus enabling your body to burn more calories after your workout than you would during traditional aerobic exercise

Sprinting Can be Done Outside 

Image

If you chose to do this exercise outside then go to a track or any place that has around 150 meters of pavement. Warm up by jogging for 100 meters and then walking back to the starting area. Do this 3 more times, but increase the intensity. The 5th set on is where you will want to go as fast as possible. This time, I want you to go about 25-50 yards before the starting area and jog the first 25 yards. Once you reach the 25 meter mark, sprint for 100 more meters. This is called a “running start” and it minimizes any chances of muscle pulls. Walk back to the starting area at a brisk pace and do this running start sprint 4 more times. This will kick your butt…literally!

Sprinting Can be Done Inside a Studio

Image

Here is a specific High Intensity Interval Training i.e. HIIT workout program that will shoot your HGH levels through the roof whilst boosting your metabolism for several hours after the workout and I am speaking from experience… LOL

Image

The concept behind HIIT is that when aerobic exercise is performed in a very specific manner…your body will release its natural fat burning hormone called Human Growth Hormone i.e. HGH. HGH is naturally produced in your body all your life, but unfortunately it begins to decline at age 20. HGH decline combined with a slower metabolism is what contributes to fat gain as many people get older.

Many people in the fitness industry talk about something called the “HGH flush”. This is a possible indicator that you did everything correctly to release HGH effectively. When your skin feels hot and a bit red and you are short of breath, you my ‘fitness warrior’ have achieved the HGH flush. Many people probably haven’t experienced a good HGH flush since P.E. class in high school… LOL  Do as I do and strive for this when you hit the track or the treadmill!!

Ditto to these words by Carl Gustav Jung: 

“I am not what happened to me,

I am what I choose to become.”

Big Hug xx

Image

One thought on “*TOPIC: “SPRINT” YOUR WAY TO A “SEXY BUTT & LEANER YOU!” – ME @ WEEK 13/52 of Women’s Health and Fitness Magazine Cover Model Comp!

  1. Pingback: *TOPIC: EXERCISE ESSENTIALS – EXCUSES are USELESS; RESULTS are PRICELESS! ME @ WEEK 17/52 of Women’s Health and Fitness Magazine Cover Model Comp! | Power Foods Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s