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HIIT

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

What Is Muscle Tone? How To Increase Muscle Defintion And Density For A Rockin’ Hard Body


iStock 000004874850XSmall What Is Muscle Tone? How To Increase Muscle Defintion And Density For A Rockin Hard Body

(I am itching for a vacation. Here is a picture for great motivation to stay in shape!)

It is extremely important to understand what is muscle tone is so we can move forward and develop an effective way to achieve it. Let’s first define it.  Muscle tone = residual muscle tension or the continuous and passive contraction of the muscles. What this means is that true muscle tone is when your muscles look tense and flexed in a relaxed state.  This happens when the nervous system is actively tensing the muscle even when you aren’t doing anything.   

Strategizing Mind To Muscle Link For Greater Muscle Density

If someone is looking to increase muscle tone in a certain part of the body, elevating the nerve impulses to that area will be the goal.  Contrary to what you may have been told, great muscle tone is actually a side effect of an alert nervous system.  The more you have a mind-to-muscle link when lifting weights, the more toned the muscle will be.

Lifting Soup Cans For High Reps Are Not Effective For Muscle Tone

 Once you understand this piece of information, you will be light years ahead of conventional training advice.  Trainers completely drop the ball in this area of fitness. I would guess that about 95% of trainers have their women clients lifting light weight for high reps to increase muscle tone.  When someone is lifting in the higher rep range, they will experience a “pump” which creates a temporary illusion of muscle tone.  The moment the “pump” subsides, muscle tone will be gone as well.  Muscle tone of this fashion will typically be gone a couple hours after you are done weight training.  Now if you want muscle tone all day and not just in the gym, then you will need to have a different approach.

You Need To Lift Heavy Weights For Muscle Tone!

I’m sure that statement alone will have women running for the hills in fear of “packing on muscle” like a man. Please, give me a moment to explain and I will save you from the heartache and frustration of working your butt off in the gym without getting the results you want.  So take a deep breath, sit back and remember….you are not going to get huge muscles this way.  Now, back to the nervous system! Muscle tone will greatly increase because the nervous system will be activated more from lifting heavy weights.  There is a two-fold reaction to get to this point.  The two ways to lift heavier weights is by increasing “muscle size” or increase efficiency of your nervous system.  You obviously do NOT want the increased muscle size so you will have to learn how to get progressively stronger for muscle tone.  This can be done by lifting in the 3-5 rep range for 5 sets.  Follow a basic strength training routine, but immediately hit the cardio in a very intense manner. I like high intensity interval training so you aren’t in the gym for hours and hours.  I  also recommended cutting back on the junk and implementing fasting to drop even more body fat.  In summary; cut back on the calories,  lift heavy weights for low reps, get stronger for amazing muscle density.

Here is a quick video that explains how HIIT is done.

 0 What Is Muscle Tone? How To Increase Muscle Defintion And Density For A Rockin Hard Body

 If you want a variety of HIIT workouts, these guys have it all. Just a suggestion:  Turbulence Training

Why Don’t Most Heavy Lifters  Have Muscle Definition

Another factor to consider is the presence of too much body fat.  What is muscle tone to you if you can’t see it? It doesn’t matter how hard you work to increase definition if you have body fat that covers it.  This is a big reason why you don’t see a whole lot of really defined men at the gym.  These guys are trying to get as big and strong as possible, but neglect any type of cardio and are eating like pigs.  This isn’t your goal as a man or woman.  You want good muscle definition without the bulk so your focus will be on gaining strength while losing fat.

High Intensity Interval Training Workouts And The HGH Flush


In a previous post I introduced my readers to a simple form of high intensity interval training workouts (HIIT) for fat loss and since then I have had many questions about it and how it works. I’m going to dive right in and clarify HIIT with an added bonus.

stiller High Intensity Interval Training Workouts And The HGH Flush(Some people haven’t experienced the HGH flush since they played dodgeball in junior high! By the way…Ben Stiller is my favorite actor)

Want A Cardio Program That Makes Your Body Burn Fat?

When intense aerobic exercise is performed in a specific manner, your body will release Human Growth Hormone (HGH). This is your own natural fat burning hormone.  This is the very concept of what High Intensity Interval Training does for your body. I’m sure you have seen a lot of media press about athletes and high profile rappers using HGH substances but this is not what I am talking about.  You don’t need to mess with that stuff because HGH is naturally produced in your body.  I will show you how it can be utilized.

Increase HGH-Burn More Fat

Research has shown that increasing HGH will indeed obliterate fat.  There have also been a lot of studies in regards to HGH slowing down the aging process but I will have to leave that issue for a future post. I want to stick to my main point of how an aerobic workout program like HIIT will have your HGH levels skyrocket! Let’s first get to the program.

A Typical Standard For High Intensity Interval Training Workouts

1) Walk on a treadmill for 5 minutes at a moderate pace (between 3.5 and 4.0 on most treadmills)

2) After 5 minutes, speed up the treadmill to a jogging pace for one minute (start at 7.0 or 8.0)

3) After one minute of jogging, slow back down to your set moderate pace (somewhere between 3.5 to 4.0 as discussed before)

4) After one minute of moderate, speed up the treadmill to your previous jogging pace, but this time add .5 to the speed (so if you first did 7.0…now you are   going to set it at 7.5)

5) After one minute of jogging, return to the same set moderate pace for one minute.

6) Alternate every minute between jogging and walking for 20-30 minutes…making sure that you use the same walking speed each time, but increase to jogging speed by .5 until you can’t jog any faster for one minute.

Note:
To take more advantage of the natural fat burning state your body is in, continue with 10-20 minutes of steady state cardio.  This will burn off the last pesky and stubborn bits of body fat.

*This is the only time I would recommend steady state cardio. Remember specifics!

*If you are doing HIIT after strength training, aim for only 10-15 minutes. 30 sec sprint, 90 second walk/jog

-You will notice early on that the intervals at the beginning won’t be so hard.  As time goes on it will become a lot tougher. Once you work your way up and are in better shape….. sprinting on the treadmill will be the way to go.  Sprinting will take care of that last bit of body fat. I truly believe that every single person will burn fat if they stick with this type of aerobic program.

The HGH Flush

Your body will naturally release HGH when you are working out above your aerobic threshold. This is what happens when working out in a HIIT fashion.  To further increase the release of HGH, make sure you are training on an empty stomach.  Studies have shown that if you don’t consume any calories 3-4 hours before training and one hour after training, will indeed maximize the effects.  I’m not sure who coined the term “HGH Flush,” but it fits accordingly.  I have only heard a few people discuss this, but it is a good indicator of HGH release.  A good way to know if you have experience the HGH flush is to observe your skin.  When you are short of breath and your skin is red and hot to the touch…you have achieved the HGH flush.  This is what you are trying to experience every time you work out in this fashion.

Note: This program is the basic of the basic of HIIT.  There are “MANY” different types of high intensity interval training workouts that don’t use a treadmill.  I wanted to introduce HIIT  because many people have never experienced this type of routine. I will provide more HIIT routines and options in later posts.

Marathon Cardio:Cardiovascular Endurance Training Is Inefective For Fat Loss


I used to live right down the street from the U of M Hospital in Ann Arbor. Walking to work was a simple luxury because parking was a zoo.  In the short ten minutes of walking you could always see about a dozen people at any given time jogging or riding their bikes.  It made no difference to Ann Arbor  joggers if there was rain, snow, hail, or a tornado. They  were the majority shareholders who owned the sidewalks around the hospital.

hospital2 Marathon Cardio:Cardiovascular Endurance Training Is Inefective For Fat Loss

Our Bodies Are Not Meant For Cardiovascular Endurance Jogging?

Like I just mentioned above, I noticed people jogging all over Ann Arbor but it always made me think…is this a good use of time, commitment, and energy? Endurance training, for some people, is  therapeutic for the mind to be outside. But what about the people who think it is the best way to lose weight?  A lot of regular joggers that I see look a little run down and ragged looking.  To make my point, I have been a frequent visitor to Mark Sisson’s website Mark’s Daily Apple and he wrote a great article in regards to this topic called “Chronic Cardio” . In regards to fat loss, High Intensity Interval Training (HIIT) is way more effective in burning fat.

What Is Marathon Cardio And How Is It Horrible For The Body

Cardiovascular endurance jogging aka “marathon cardio,” can be best described as a steady but challenging jogging pace typically with a duration exceeding 30 minutes.  It doesn’t always have to be specific with jogging, it can also be done on a bike, swimming, etc.  I have always felt uneasy watching marathon runners and was never convinced that it was good for the body to endure this kind of torture..  I thought I was the only one who felt this way until Rusty Moore and Mark Sisson wrote about the dangers of prolonged running to increase endurance.  Mark Sisson writes great articles in regards to this topic because he used to be a “marathon guy.” In 1985 he was coined one of the “fittest” men alive.  He placed 4th in the “Ironman Triathlon” in Hawaii and has also been on the cover of “Runners World” three times.  He has since dropped that lifestyle of marathons and endurance training because he does not believe in it.  (Here’s a little clip of Mark and how he stays in shape…did I mention he is in his 50’s!)


(Short burst intervals are much more effective than long and boring cardio. Sprinting workouts and swimming workouts are my favorites to implement HIIT.)

VibramFiveFingers 300x221 Marathon Cardio:Cardiovascular Endurance Training Is Inefective For Fat Loss

Vibram FiveFingers

 (Although these shoes will make you look like a Ninja, they will definitely help keep your feet free from cuts. They also are meant to retrain the way you run)

HIIT With A Little Steady State Cardio

Obviously you can see that I am a huge fan of HIIT.  You can really bust your butt in a short period of time without completely taxing the body into oblivion.  The only time I use steady state cardio  is when it is supplemented at the end of HIIT or a bodyweight workout to maximize fat burning.  This is to help you gain that extra edge with fat loss.  I also have to make sure that I throw in this little tip because people seem to take ideas to the extreme.  Don’t go too long and hard during the steady state because you can burn yourself with too much cardiovascular endurance training. Busting your tail with the intervals will provide more benefits

Save Walking For Outside Of The Gym

I am also a huge fan of walking.  Walking is very good for your body.  Some of the healthiest and most fit people walk and are active almost every day.  Yes, they do intense workouts in short periods of time, but it is only done a few times a week.  Not every day!!  Walking on a treadmill will not be an effective way of burning that body fat.  The body fat will melt off with a good diet, fasting, and your 3-4 intense workouts a week.  Once again, I am a huge fan of walking but save it for outside the gym.

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