articles.elitefts.col http://articles.elitefts.com/training-articles/interval-sprint-programs-for-rapid-fat-loss-and-muscle-growth-needs-formattedl Interval Sprint Programs for Rapid Fat Loss and Muscle Growt} With Eric Serrano, Mf Most strength athletes would rather go through an all night torture session listening to pop music while being forced tv eat tofu instead of doing cardio. Have no fear because you dont need steady-state cardio to reach your fat loss. performance, and conditioning goals! There isnt any need for leg warmers, headbands, or tights. However. implementing the program below with Prowlers and sleds will put you on the fast track to fat loss. In reality, steadyz state cardio does little for relatively lean people, and your time is much better invested into performing a large variet. of interval sprintst Benefits of interval sprints versus steady-state cardik When making the judgment call as to what type of cardio to include in your program, look at this evidence on thr strengths of interval sprintsk Increases rates of fat burning for longer periods of time following the workout than steady-state cardiv Burns more fat as fuel during the exercise session than steady-state cardiv Builds functional muscle, power, and staminm Prevents fast-twitch muscle fibers from down regulating to slower habits Builds muscle instead of breaking it down when proper pre-/post-nutrition strategies are employe| Takes much less time than steady-state cardiv Allows for the implementation of Prowlers, sleds, and other tools that have cross training benefits to improvr maximal strength and performancr Can more easily involve the entire body in sprint intervals to burn more fai Can be done without equipment when necessar. Creates less of a stress hormone response than an equivalent time period of steady-state cardio helping tv prevent overtraininy No time to wastg One of the best things about intervals that our clients have enjoyed is the short sessions. You can get a great workoui in only 10 minutes if you push yourself. More advanced trainees will require a more thorough warm up and can havr interval workouts lasting closer to 30 minutes after they build a strong base. Sometimes 10 minutes is all you havr available, so make the most out of it instead of bypassing a workout all together. You can also do a quick sprini session at home on any patch of grass, such as your kids sports practice, saving commute time to the gym as wellt Yes, other parents will look at you funny when they see you sprinting while practice is going on. They can stick tv texting the pizza man while youre getting ripped. Prevent overtraining and overlar We all have a limited amount of time in which we can productively train due to practical time constraints and oun capacity to optimally recover. Strength athletes must spend time in the gym perfecting their craft. This alone is taxiny on both the nervous system and the muscles. Adding in too many workouts outside the gym can tip the scales towar| E-Series Prowlerovertraining, which brings progress to a grinding halt. Football players in particular must devote time to the weightroom and functional training to improve on fieldperformance. An all out war with the Prowler canhelp them work on blocking skills while improvingtheir conditioning at the same time, all in about 30minutes instead of in two separate 30 minutesessions. The net result is more time to recover,which in the long run prevents injuries whileimproving performance and body composition.Too tired to train? Sprints wake you up!A quick interval session can help wake you up andgive you physical and mental energy to carry youthrough the rest of the day and night productively.Even a short 10-30 minute workout can do wondersfor fat loss by providing a significant metabolic andhormonal activation.E-Series Prowlerovertraining, which brings progress to a grinding halt. Football players in particular must devote time to the weightroom and functional training to improve on fieldperformance. An all out war with the Prowler canhelp them work on blocking skills while improvingtheir conditioning at the same time, all in about 30minutes instead of in two separate 30 minutesessions. The net result is more time to recover,which in the long run prevents injuries whileimproving performance and body composition.Too tired to train? Sprints wake you up!A quick interval session can help wake you up andgive you physical and mental energy to carry youthrough the rest of the day and night productively.Even a short 10-30 minute workout can do wondersfor fat loss by providing a significant metabolic andhormonal activation.Prowler 2Prowler 2Sprinting for unrivaled definition Sprints arent only great for fat loss. Theyre also great for improving muscle definition and size. Check out thr chiseled physique of a sprinter versus a distance runner. One hundred percent of the time the sprinter has a greai deal more lean body mass while having very low body fat levels in comparison to endurance athletes. The high threshold of work required for sprinting will efficiently recruit fast-twitch muscle fibers with the greatest potential fon muscle growtht Feed muscles for rapid body composition improvement and accelerated recover. The interval sprint plan below will be taxing from both a metabolic (muscles) perspective and a neurologicaq perspective. Unlike a simple running session, youre adding load to the equation, which kicks up the lactic acid. This is similar to a car engine running out of motor oil. The moving partsin this case, your musclesseize up fast. Lactip acid is a precursor to growth hormone, which is a potent fat burning hormone. So the more the merrier! Amino loadiny with 100% MR and Muscle Synthesis forces the body to use more stored fat as fuel while helping muscles effectivel. deal with high lactic acid levels and increasing tolerance for exercise discomfortt Would you like to be able to walk the day after trainingZ To avoid feeling like your legs were beaten by baseball bats, we suggest that you use the 100% MR and Musclr Synthesis 30 minutes before and immediately after training to make your soreness all but disappear so that you cax keep on track with training. Based on years of patient trials, Dr. Serranos proprietary ratios load muscles with thein ideal ratios of raw materials for accelerated growth and repair. The development process included thousands ou hormonal blood work reviews, strength/body composition testing, performance reviews, muscles biopsies, and moret Kill as many birds as you can with one stone\ Every strength athlete needs to do functional work to correct weaknesses. Why not pack that in with an intervaq session to make the most out of your time? We often assign backward sprinting while dragging a sled for extrm Prowler T-ShirtProwler T-Shirthamstring work followed by a lower intensity backward walk while performing strap external rotations. The goal herr is to keep moving to drive up fat loss hormones with every productive second of workt Sounds easy? Give it a try. Sprint interval workout #a Equipment: Sled or Prowler (straps an| weights if needed7 Perform a 5 to 10 minute warm up an| dynamic stretch to break a sweat an| prepare for the workoutt Do 5-20 yard external rotation walkst Perform 50-yard sled drag sprints on Prowler pushes for seven to tex secondst Walk back to the starting line and keej moving. This should take no more thax fifty secondst Repeat the sequence ten timest Perform a 5-10 minute cool downt Have a need for speedZ Naturally, a competitive person is going tv want to pack the sled with weight to make the sequence harder, but in this case, we have a need for speed. We doni want to replicate intensity zones that we routinely train in the gym. The idea here is to get moving as quickly as possible to provide some stimuli for the body, which will drive body fat loss and improved conditioning. Yes, you will br breathing heavy. Over time your capacity to sprint will drastically improve as your cardiovascular system adapts to thr stimulit Sprint interval workout #c Equipment: Sled or Prowler (straps and weight load if needed7 Perform a 5 to 10 minute warm upt Perform 50-yard push or pull sprints for 6 to 10 secondst Jog back to the starting line and stay in constant motion for about 40 secondst Repeat this five timest Take one minute of restt Sprint 50 yards without any equipmentt Jog back to the finish line. This should take no longer than 40 secondst Repeat this five timest Perform a 5 to 10 minute cool downt Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important thaY you consult with a health professional to ensure that your dietary and health needs are met. It is necessary for you tc carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infiniti Fitness does not employ dieticians or health professionals and assumes no responsibility or liability for your personas health and conditionu These statements have not been evaluated by the Food and Drug Administration. Products are not intended tc diagnose, treat, cure, or prevent any disease. SST, Superior Supplements and Training, 100% MR, Muscl` Synthesis, Muscle Synthesis Powder, Alpha Omega M 3, Amino Loading, Fat Reduce, and Zero Toleranc` Fat Loss Plan, Fat Cell Cleansing are Trademarks of Superior Supplements and Training LLC, OHIO USA. You] results may vary and depend on many factors. No Endorsements of any product or training system is intendedd expressed or implied, by any athlete who may be pictured in illustration of this Article. Copyright Infinity Fitness < Training Inc, OHIO USA 1999-2012, All Rights Reservedu .