Diets, as a general rule, do not work over the long haul. They work great in the beginning, then you slip back into your old routines and your old fat works its way back in. However, if you break your old routines and make daily activity one of your habits, you will lose the weight and keep it off long-term.
According to Michael Mejia, author of "Scrawny to Brawny," high-intensity running burns 1,323 calories per hour in a 154-lb. person. Truth be told, you are not going to be able to run at a "high intensity" for a full hour, but the point here is that working as hard as you can, even in short bouts, will increase your strength and burn fat. Sprint training is an intense but effective way to shed pounds and increase your strength, which will help you feel and look better for a long time to come.
50 Yards
As you embark on your sprinting for weight loss plan, start short and work your way up through the distances. For instance, in the beginning, you may be able to run a 50-yard dash 10 times, but if you tried to run 200-meter sprints you may only make it through twice before your body gives out. In the beginning, go as hard as you can for shorter distances like the 50-yard dash and run that as many times as you can with one to two minutes of rest in between. When your body is able to withstand 20 repeats, move up to the next distance.
100 Meters
The straight portion of the track at your local high school is roughly 100 m. Sprint 100 m to the finish line, which is usually marked on the track, then walk back to your starting point to recover, then repeat. Once you are able to perform this workout 10 times, progress to the next distance.
200 Meters
Two hundred meters is half the distance around a standard track, so sprinting half and walking half is an efficient way to measure this sprint workout. By this point, you will be feeling stronger and seeing a difference in your body as the weight is shed. Your goal for this workout is to sprint five to eight times at full effort.
20/10 Second Intervals
Twenty-second working phases mixed with 10-second rest phases are intense and effective for pushing your limits and shedding unwanted weight. Hit the track, crank up your tunes and go around and around the track as many times as you can, sprinting for 20 seconds then walking for 10 seconds.
Sprint/Jog Intervals
Keeping your heart rate elevated throughout your training sessions will help you burn more calories and shed more weight throughout your workout. Performing sprint/jog intervals will allow you to do just that as you sprint at full effort for one minute, then jog for recovery for one minute. Repeat this interval again and again as many times as you can, gaining speed, gaining strength and losing weight.
References
- "Galloway's Book on Running"; Jeff Galloway; 1984
- "Scrawny to Brawny"; Michael Mejia and John Berardi; 2005
- "The 100 Year Lifestyle"; Eric Plasker; 2007
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