Train efficiently with hill-sprints
Once of the fastest ways to lose body fat and keep muscle is by training with hill-sprints. Doing hill sprints not only burns the maximum amount calories, it also saves a lot of time when compared to traditional methods of cardio.
Get the best results in the shortest amount of time can be achieved with hill-sprints. If you think that training longer has better results, look a marathon runner’s body versus an Olympic sprinter. If you had a choice, which one would you like to look like?
Just like kettlebell training, hill-sprints provide efficient, extremely functional results. Another reason they’re great is safety. Here’s what Charles Staley, strength coach, had to say:
Due to the inclined surface, maximum limb speed cannot be attained and thus serves as a safety barrier for your precious hamstrings! However, in the process, your posterior-chain muscles (low-back, glutes, hamstrings and calves) get an incredible strengthening effect! This means that you can avoid pulling and injuring your muscles on inclined surfaces and hit the muscles in your backside at the same time!
You can benefit for an entire day from doing hill-sprints, which will save you time in the first place. Hill-sprinting increases your metabolism allowing you to burn more calories.
In order to train safely, you need to make sure that you warm-up enough for your body to handle the additional strain that the workout will cause. In addition, make sure that you cool down for a while afterwards to get your heart-rate back down after the high-intensity workout. To get started, try this hill-sprint program:
Five minute warmup with dynamic movements (squats, lunges, pushups, side lunges, etc)
25 yard hill-jog up 2x
25 yard hill-sprint up, walk down-repeat 3x-rest 15 seconds between sprints
35 yard hill-sprint up, walk down-repeat 3x-rest 15 seconds between sprints
Sprint up 45 yards, walk down, 3x
50-yard sprint up and walk down, 2x
Walk around and stretch to cool down and reduce your heart rate
You can switch up this workout to make it harder or easier by changing the distances, rest, and the total amount of sprints.
If you do hill-sprints two or three times a week for a month, you’re sure to see major increases in strength, fat loss, and time spent doing things other than working out! The workout is tough, but the benefits are numerous.
4 Tips For Better Interval Training Results
While some people have called the tips which you’ll find in this article secrets, they are in reality noting more than common sense. If you follow the four tips given in this article, you’ll start seeing the results quick - you’ll lose excess fat while building lean muscle mass before you know it.
First, you need to focus on burning carbs, not fat when you’re working out. You might think this is counterintuitive, but hold on; this actually is common sense. Carbohydrates help you to burn off more calories after a workout, which is how you’ll lose weight faster.
When you employ interval training using strong resistance, you’ll keep burning calories for hours after you have finished your workout. This is quite unlike those old cardio workouts you are certainly sick to death of by now. By doing things a little different, you’ll be able to build muscle while burning off excess fat.
Second, you need to use a range of repetitions during your strength training. For instance, vary the number of reps even within a single workout. This helps to build muscle fibers while burning calories. Try varying the number between 5 and 12 reps to make the most of your strength training. This will help you get results fast - but only if you remember to watch those calories, of course.
Third, make a stationary cycle a regular part of your interval training. When you cycle using strong resistance, this helps you to keep up your muscle mass. A stationary bike is also a great way to maintain afterburn and keep burning off those calories even after completing your weight training.
Keep in mind that I’m talking about a pretty vigorous workout here. This takes, fast pedaling, spinning style cycling. These hard resistance intervals help you to lose fat faster - only cycle using strong resistance.
This last tip also requires you to call upon common sense. It requires you to eat more. Well, eat more frequently, I should say. A new study from the American Journal of Clinical Nutrition indicates that eating six times a day as opposed to the more traditional three times a day meant that you were eating fewer calories a day. This lowers your levels of cholesterol, and post-meal insulin levels. This is good all around. If you want to see your body composition improve quickly, try adding more protein and fiber to your increased meal frequency.
Remember, to lose fat, and more importantly, to see quick results, you’ve got to start to turn your thinking away from the traditional methods that aren’t getting you the results you want. Use these four tips, and common sense, and watch the fat melt away.
