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cardio

The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs


Did you know that sprinting workouts shape a much better lower body than traditional butt and thigh exercises? Have you noticed that the sprinters body almost always has a toned butt and thighs? Lunges, dead lifts, squats, leg extensions, kickbacks, and other rear exercises are typically the norm when wanting to shape the lower body. I am not a big fan of these types of exercises because the lower body has more growth potential than its upper counterpart.  Therefore the inclination to add bulk to the hips, thighs, and butt are more likely than building density. This is why I am a firm believer in directing your efforts into some kind of sprinting workout routine over direct leg work.

 Running The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs

Understanding the Gluteal Fold And Why It Pertains To Sprinting

The transition where the butt meets the hamstring is known as the gluteal fold. A person that has a well developed derriere has a very smooth and clean “glute to hamstring” area. What I mean by “clean” is that the butt should not hang over the hamstrings. When the butt is not developed properly or is carrying too much fat, it tends to sag. You can actually perform a little test to see if your backside needs some work. If you can hold a pencil between the hamstring and butt muscles, then you know your backside is under developed.  To describe the ideal butt while staying within the cleanliness of the site, your backside should be round and full but with a natural lift….not saggy. Sprinting does a fantastic job of lifting the butt without adding size which is crucial for a smooth gluteal fold.

Why I like Sprinting Workouts Over Resistance Training For The Lower Body

I talk a lot about lifting heavy weights for low reps for true muscle tone and density. You won’t gain size as long as you are stopping short of failure and allowing enough time between sets. This goes for both men and women.  Although this principle is true, you can still add mass to the lower body when lifting in this manner. This is due to the higher growth potential in the legs.  Even with lighter weight, squats and dead lifts engage the butt and thighs to a high degree. These two exercises revolved around “time under tension” and this is where muscle mass can develop. This is why I truly believe that sprinting will sculpt and define a much better lower body than resistance training. Sprinting lifts the butt and tightens the thighs without adding bulk.

Cardio Training: Jogging Doesn’t Cut It

Your glutes and legs contract very hard during quick and explosive movements. Jogging doesn’t come close enough to provide the same results. Jogging doesn’t seem to work the butt very well, but sprints do!  Sprinting in an intense manner for short durations provide a lot of quick and hard contractions in the glutes and hamstrings.  Short and quick contractions are key to firming the rear and thighs without gaining mass.

Sprinting Increases HGH

High intensity exercises like sprinting burns major calories after your workout due to the release of human growth hormone (HGH). The metabolic changes in the body are at its greatest under intense exercise and provide the necessary release of the powerful fat burning hormone. This is not the case in less intense activities. Activities like jogging, walking, or normal weight training don’t provide the same benefits. Because of this, you will burn less calories and fat if you don’t include intense exercises along with your current workout routines.

Sprinters Body 300x216 The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs

HIIT Sprinting Workout Routine On A Treadmill

1) Take a brisk walk on a treadmill for 3-5 minutes to warm up (depending on different treadmills: level 3.0-4.0) 

2) Eventually speed up the treadmill for a good jog for about 1-2 minutes (level: 7.0 – 9.0)  

3) After 1-2 minutes of jogging speed up the treadmill to a light but still tough sprint. You will run in this manner for 30 seconds.

4) Decrease the speed back down to a light jog (level: 7.0-9.0) for 1-2 minutes. If the jog is still a little difficult then decrease the speed even more to catch your breath.

5) After the 1-2 minutes of jogging, keep increasing the speed until you are all out sprinting for as close to 30 seconds as you can. Note: It is natural to gradually decrease in speed when sprinting for this length of time.

6) Alternate every 1-2 minutes between jogging and sprinting for 20-30 minutes. It is important that you keep the same “light jog” level each time after your sprints. You want to make sure you have ample time to catch your breath and regain enough energy to go as hard as you can for the sprints.

0 The Sprinters Body:Sprinting Workouts For A Toned Butt And Thighs

(Simply amazing. It was awesome to watch him on tv during the Olympics.)

HIIT Sprinting Workout Routine Outdoors

If you have the luxury of running outdoors or on a track then this is ideal. I find it much more enjoyable to be able to breathe in some fresh air than to be stuck inside. If you don’t have a track then do your best to find some smooth pavement that is around two football fields in length. This is a range of 200-250 yards (220-275 meters). The sprinting intervals will be very close to the treadmill but with some minor tweaks.

1) Warm up with a light jog or brisk walk for 3-5 minutes

2) After your warm up, increase your speed to a faster jog for 1-2 minutes. This is done to “prime” the legs. You can extend the time until you feel comfortable to begin sprinting.

3) The running start: You will transition your jog into a 100 yard sprint for about 10-20 seconds. Note: Gradually jogging into an all out sprint will help reduce the chance of pulling a muscle in the beginning of your workout.

4) Decrease your speed back down to a light jog for 1-2 minutes.

5) Sprint as hard as you can for 30 seconds. Note: Before your sprints, try to aim for a 5-7 second “faster jog” to allow for a smooth transition (the running start).

6) You will alternate sprinting and jogging for 15-20 minutes.

Note: Sprinting intervals are tough. It is natural for you to be out of breath after the first 10 seconds of sprinting. You will also begin to decrease in speed very quickly. Just keep working at it and you will eventually be able to sprint for much longer durations.

Steady State Cardio For Additional Fat Loss

The only time I recommend steady state cardio is when it is supplemented after some form of high intensity intervals. The moment your sprinting workout routine is complete, jogging for 10-20 minutes for a light to moderate pace will really help burn off that last bit of stubborn body fat.

Some Final Thoughts

Sprinting workouts like this should be done 3-4 times a week. Implementing intense cardio will transform your body in more ways than you can imagine. It boosts whole body fat loss while giving you a toned butt and thighs. This is why a sprinters body has the complete package.

Note: I highly recommend going into each workout on an empty stomach and waiting at least 1 hour afterwards to eat. This will maximize HGH release.

HIIT Workout Routine:High Intensity Swimming Workouts To Torch Stubborn Body Fat


It has been an extremely brutal winter so far and there is no reason for me to even think about going outside.  I am anticipating summer so much that it is driving me crazy. It also doesn’t help that I am addicted to HGTV’s House Hunters International “Beach Destination.” It’s like pouring salt on an open wound. They couldn’t have picked a better time to show people how amazing it would be to move to a beachfront property in a tropical paradise. They get to enjoy the warmth of the sun while enjoying a refreshing dip in the pool or the ocean every day. Here I am sitting down in front of a heater wondering if I will be able to pull my car out of the driveway or not. That reminds me. I think I have a good topic to write about for my next post…. beach destinations!

HIIT Swimming HIIT Workout Routine:High Intensity Swimming Workouts To Torch Stubborn Body Fat

You probably already know that swimming may be one of the best activities to work your entire body. The health benefits are virtually endless when it comes to swimming but a pool is typically the last place people would want to be seen when trying to shed some excess pounds. Since swimming is a fully body blaster, maybe the pool should be the first place to visit when wanting to slim down.  There is a reason why active swimmers have tight arms and legs with a slim waist. Implementing high intensity swimming workouts is great to burn a huge amount of calories, but it’s also impact free so it’s easy on the joints.

Not Everyone Has An Indoor Pool

The biggest problem people may face is the accessibility due to the cold weather. If you do have access to an indoor pool or a health club that has one then you are on your way to a great body.  In all reality you can’t go wrong with any swimming programs, but did you know that you can dramatically increase your fat burning potential by implementing high intensity interval training (HIIT)? Designing a HIIT workout routine for the pool will without a doubt help you lose that last bit of stubborn body fat.

HIIT Swimming Routine- A Juiced Up Way To Burn More Calories

Regular swimming is still beneficial, but if you need to lose fat fast then adding HIIT to the mix will get the job done. HIIT style of swimming requires short periods of maximum exertion combined with longer recovery periods with less effort. Sprinting for 30 seconds with a 1 minute walk or jog is a normal pattern for intervals. Cardio done in this way is extremely beneficial. Not only does it burn a lot of calories in a short amount of time, but post workout calorie burning is maximized more than a traditional swimming routine.

What Happens When You Combine HIIT With Steady State Cardio

Steady state cardio is when you perform an activity at a constant speed for a much longer duration. Because it may take a couple hours to achieve the same calorie burning capabilities as a HIIT workout, it doesn’t make sense to go down that route. But if you combine HIIT with steady state cardio, an amazing thing happens. HIIT will actually cause fat cells to be released into the blood stream as free fatty acids. So the moment HIIT is finished, we will introduce steady state cardio to burn up the free fatty acids. To recap, short bursts of energy releases the fatty acids in the bloodstream while steady state cardio burns them up.

costa rica   waterfall HIIT Workout Routine:High Intensity Swimming Workouts To Torch Stubborn Body Fat

(Costa Rica! I want to go there so bad. I may not come back though)

 

Your Personal High Intensity Swimming Routine

HIIT Swimming

1)Warm up briefly by swimming a couple laps

2)Freestyle swim(sprint) for 30 seconds

3)Light swim or paddle(rest) for 1 minute

Note: The sprint/rest interval will be done for 15-20 minutes. 30 second sprint(swim) followed by a 1 minute jog(paddle). If you are completely gassed from HIIT, you can extend the rest period to 2 minutes.

Note: I am a fan of allowing customization to swimming workouts. If you are a beginner you can change to a 30 second sprint followed with a 90 second light swim. This will give you plenty of time to catch your breath to allow you to exert as much effort into the 30 second sprint. If you are more advanced you may change to a 30 second sprint but with only a 30-45 second light swim. No matter what level of training you currently are in, you should be gassed right after the 30 second sprint.

Steady State Cardio After HIIT

1)Swim laps at an easy to moderate pace for 15-30 minutes after your HIIT workout

Note: The entire workout shouldn’t be any longer than a total time of 45 minutes. This workout can be done 3-4 times a week.

A Natural Increase In HGH Levels From High Intensity Swimming

HGH is short for human growth hormone. HGH is a powerful hormone that is involved in burning fat and even preserving muscle mass. Increased levels of HGH doesn’t have to come from an illegal drug or injection, but can naturally be produced by the body. There are a few ways to increase HGH but we’ll stick to how it can be done with intense swimming workouts. High intensity exercise and fasting will naturally increase HGH levels. So to optimize the benefits we can combine the two for maximum fat burning effects.

1)Begin your swimming routine in a fasted state. This means that you won’t consume a single calorie 3-4 hours leading up to the workout. Train on an empty stomach.

2)Wait 1-2 hours after your workout to eat. Waiting to eat will maximize the HGH release after an intense workout.

3)Fasting 1-2 separate times a week will also increase HGH levels which helps burn more fat and  preserves muscle mass.

  0 HIIT Workout Routine:High Intensity Swimming Workouts To Torch Stubborn Body Fat

(I actually got to see this live and it still gives me goosebumps)

high intensity swimming routine 300x192 HIIT Workout Routine:High Intensity Swimming Workouts To Torch Stubborn Body Fat

Let’s Recap

You really can get amazing fat loss results in just a short amount of time by following this routine. So for maximum fat burning potential and HGH release make sure to follow these steps. 

1)Begin each workout in a fasted state. You want an empty stomach…no calories 3-4 hours prior.

2)15-20 minutes of HIIT style swimming. 30 second sprint/1 minute light swim

3)Steady state cardio swimming….15-30 minutes of light to moderate swimming

4)Wait 1-2 hours after your workout to eat for maximum HGH benefits.

High intensity swimming workouts like the one above will do wonders with fat loss and your joints will thank you. Since swimming is a non impact exercise, you can do as much as you want without the risk of injury. Another great reason to use a HIIT workout routine in the pool is that it keeps you cool without all the sweat.

 jwmarriottguanacaste 001p HIIT Workout Routine:High Intensity Swimming Workouts To Torch Stubborn Body Fat

Why A Pre Workout Snack Isn’t The Best Idea To Cut Body Fat


This is a shorter post, but this topic really needs to be addressed right away. One of the biggest mistakes people make in the gym is NOT preparing their body to cut body fat.  I would say that a large majority of people are using a pre workout snack as “fuel” to get them going. This fuel may come from the calories in shakes, sports drinks, energy drinks, or other types of food. So why are pre workout food/drink calories a bad idea?

3041566199 5da48067d41 Why A Pre Workout Snack Isn’t The Best Idea To Cut Body Fat

 What The Body Stores As Energy

I’m sure you have heard this a lot, but the body stores fat as an energy reserve. So what is so important about that statement? Well it means “everything” if you want to make sure you are optimizing fat burning potential!  So this means that your body will not burn fat if it still utilizing “food energy” stored in the muscles.  So, the body will only burn body fat once “food energy” has been used up.  Don’t forget this! Food energy will always be used up first.

Carbohydrates=The Main Fuel For Energy

Carbohydrates give you energy. It is one of the main fuel and energy sources that the body uses.  This food energy is stored in the muscles as a sugar called glycogen. Any time you workout the body will burn the stored food energy.  Well, what happens when there is no more food energy to be burned?? 

Body Fat Will Be Used For Energy

 When your body has no more food energy, its only source left is to burn the fat reserves. If your body is consistently filled up with “food energy”, you will find it very difficult to cut body fat. Don’t make this mistake. So how do you go into a workout in the best fat burning condition?

Workout  On An Empty Stomach

If you want your body to burn fat and not food calories, then I suggest to NOT consume any calories 4-5 hours before your workout.  I see this mistake all the time.  Begin your training on an empty stomach. Consuming a protein shake, carbs, or a sports drink right as a small pre workout meal is the worst thing you can do.

Note: Your metabolism isn’t going to slow down and you won’t lose muscle. This theory might be one of the biggest lies in the fitness industry. Skipping meals or even fasting will not hurt you, but will actually benefit your tremendously. This is the whole idea about intermittent fasting that I consistently point to on this site.

Now The Body Is Prepped

Now that the body is prepped to maximize fat burning, you can now begin your workouts knowing that excess fat reserves will be used for fuel. The type of workout you choose really doesn’t matter at this point. You just want to make sure you are preparing each workout the same, which is in a slightly fasted state.  Ever since I ditched my pre workout snack, it has helped me to stay lean all year round. A simple change of working out in a fasted state has made such a big impact for me in regards to losing stubborn body fat.

Note: If your workout is specifically dealing with strength training or just fat loss, then wait at least an hour post-workout to consume any calories.  If you are mass building, then you will want to consume post-workout calories right after training. (that still isn’t set in stone)

Gaining A Ton Of Muscle Wherever It Ends Up Is Not The Way To Go!


Take a stroll  through any popular gym and you will typically see men working very hard packing on as much muscle as possible.  Most of the time their muscle gains will show on parts of the body that will create a very unbalanced look.  Just gaining muscle in any way possible is not the way to go, but so few have even acknowledged the problem.

Gaining Muscle1 300x1991 Gaining A Ton Of Muscle Wherever It Ends Up Is Not The Way To Go!

(This is a great picture of  muscle density. That is what you are aiming for.)

 Developing These Muscle Groups Will Wreck Your Body Image

I can’t stress this enough.  Try at all cost to avoid overdeveloping these muscle groups below.     *I know I will receive an earful from a lot of bodybuilders on this, but I am going to stick to my guns.

Legs: I have not been a fan of men adding excessive mass to their legs.  Yes, you want very toned legs….. but that is where  tough cardio comes into play.  Cardio has a lot of benefits other than just toning the legs but I will get into that another time.  I have not done a single leg lift, squat, deadlift, etc since I finished my college baseball career.  There is simply no need for it.  I haven’t done a leg lift since 2007, but  my legs are ripped from only doing cardio.

This is a little embarrassing….but I will show you a picture of myself back in the day to show you what not to achieve in the lower body.

                   TheFitChronLegsExample Gaining A Ton Of Muscle Wherever It Ends Up Is Not The Way To Go!

Once again this is not what you want! I have actually developed my upper body a lot more since this picture was taken but you can see how a larger lower body can visually mask your overall physique.  Now, I understand that a lot of bodybuilders have MUCH bigger thighs than me, but that is the look that I am really trying to steer men away from…. hopefully you get my point!

Obliques:  There is no need to gain muscle here.  These muscles are located on the side of your waist.  If you spend a lot of time trying to gain mass in this area you will acquire a very wide midsection like those of a professional wrestler.  A common exercise that people use to work this area is the dumbbell side bend.  Avoid this at all cost!

Booty: I also don’t recommend working your butt with any kind of weights.  You don’t want a huge butt.  I acquired a larger butt because of all the direct leg work when I was in college ball but I am glad that is over.  Of course I am going against the grain on this one, but a tough cardio program will give you an overall better looking rear end. You don’t want to add muscle in this area…Trust me on this one

Lower Pecs:  I would recommend focusing your time and effort on chest workouts where you are positioned in more of an incline fashion.  The reasoning for that is because the lower pecs almost always develop more mass than your upper chest.  Extensive work on your lower chest can give a look that is comparative to women’s breasts.  Obviously that is not what you want.  So….working the upper chest is very important because it will create a more even muscle mass from the collar bone down to the lower portion of your pecs. It creates an angular look!   I rarely do flat bench anymore because they work the lower chest more than what you would think.  I wrote another article that will give you a great outline for that hard angular chest.  *Side note… there is no need to EVER do decline presses even though you will see guys doing it all the time.

Traps:  These are the muscles that attach at the base of your neck and extend down to your shoulders.  When these muscles are overdeveloped, it will make your neck look like it is nonexistent.  It also takes away from the look of wide shoulders.  Shrugs are the exercise that develop these muscles so I would simply drop this from any kind of workout routine.

Note: Bottom line? If you want to add muscle and you are after the lean “Hollywood Look”, check out Visual Impact.  It will teach you exactly what needs to be done to accomplish that.

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