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Supine Hip Extension Back on Ball

Running for Weight Loss

Running for Weight Loss

I want to lose weight, When is the best time to go for a run? First thing in the morning?

Is it the evening? How long should I run for? How many days should I run?

These are some of the most regular questions that seem to be asked.

The answer to the question is that sprint training is one of the best ways to shed that unwanted body fat.

Why?

Rather than going for a ridiculous run for an hour, or jogging at a steady pace, sprint training will have a far more effective result. This is because sprinting creates a massive amount of lactic acid like other taxing exercises such as squats and dead lifts. The lactic acid secretion when released causes an increase in the release of growth hormone.

What is growth Hormone?

Growth hormone is a protein hormone made up of amino acids that are synthesized and secreted by cells in the anterior pituitary which is in the brain. It is secreted in short surges during the first hours of sleep and after exercise, and it only remains in the circulation for a few minutes. So how the whole thing works is that your fat cells have human growth hormone receptors and growth hormone stimulates them to break down triglycerides and suppresses their ability to take up and accumulate circulating lipids. This helps you to burn fat and keep it off! You also need to look after yourself by getting a good night’s sleep, ideally 8 hours. This is because the majority of our growth hormone is released at night. So sprinting during the day and having a good sleep is one of the fastest, most effective methods of fat loss.

This is also a great way to maximise fat loss because it doesn’t give you a negative effect on your strength. Low intensity cardio work such as running for long periods can also work for fat loss, will take twice as long, and at the same time can overstimulate your body and cause you to increase your cortisol, (the stress hormone). This hormone is catabolic, meaning it destroys muscle tissue, which slows down your metabolism!

Here’s an example you could follow.

Sprint 400m then rest for 2 minutes. Do this 4 times.

Then that’s your work out.

Then as the weeks for by decrease the rest period by 20 – 30 seconds. Then once you get down to a minutes rest, increase the sets.

Another option is to sprint 20 seconds flat out then rest 20 seconds. Repeat 6 times for a total of 4 minutes.

Exercise of the Month – Prone Jack Knife

Fast Tube by Casper

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