Sprints provide an effective method for burning large amounts of calories for getting ripped. Sprinting involves running at high intensities for brief periods of time. This running method burns calories during the activity and long after your sprint training ends. The amount of time it takes you to lose your desired amount of body fat to achieve the ripped appearance depends on your current amount of body fat, eating habits and gender.
Sprinting
Sprinting workouts burn calories and build muscle for achieving that ripped look. ShapeFit.com recommends using distances of 50 to 100 m for 10 repetitions. Beginning exercisers should use less repetitions at first then gradually increase reps over time. The fitness website also advises performing sprints only two days a week to allow for proper muscular recovery. Sprinting creates a long-lasting calorie effect post exercise. This increased metabolic effect refers to exercise post oxygen consumption that can last for up to 48 hours after your sprint workout.
Factors
Age may not be on your side when it comes to fast ripped results. Older individuals expend less calories per activity compared to younger exercisers. Men have an upper hand on calorie burn due to having more muscle mass compared to women. Heavier exercisers do burn more calories than lighter individuals however they have more body fat to lose which takes additional time.
Diet
Your dietary habits affect how long you reach your slimming goals. Losing body fat takes creating a daily calorie deficit. Additionally selecting the right types of calories will speed up your results. Foods rich in lean protein like chicken, fish or almonds help preserve and maintain lean muscle while increasing metabolism. Other foods that provide a steady release of energy like broccoli or sweet potatoes fuel the body for your sprinting workouts while maintaining a steady insulin level. Consult with a registered dietitian to design your eating plan to ensure results and safety.
Caution
Due to the intense nature of sprinting and the heavy demands placed on your body, consulting with your physician is recommended. Your doctor will assess your cardiovascular health to determine if sprinting proves safe for you. Take gradual steps when beginning a sprinting routine to reduce the risk of injury and increase your chances of exercise adherence.
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