Lose Fat FitNut

Everyone knows that running leads to weight loss. But can it help you lose fat and tone up? Our guest writer Himanshu Bathla tells you how running can help you shed the pounds without dropping muscle mass!

Interval Sprints v/s Steady State Cardio

Interval sprints are a great way to lose weight while maintaining muscle mass. Sprints help boost testosterone production, which is essential if you’re looking at maintaining your muscle mass. More muscle mass means better metabolism and this will help you torch more calories, the right way!

Steady state cardio on the other hand can be an effective weight loss activity for beginners, but leads to loss of muscle mass. This slows down your metabolism. As such after a point it will become difficult for you to lose fat.

Very simply, picture a 100-meter runner and a marathon runner. The former will have a muscular body and the latter, well not so muscular. Not only that, interval sprints is also a great way to break the monotony and add a new element to your workout regime.

How Do You Get Started?

First and foremost, it’s essential you get in a 10 to 15 minute warm up before your interval sprints routine.

If you’re new to sprints you can start with the ‘10 seconds work, 20 seconds rest’ rule. Perform 20 to 30 sprints, each sprint lasting for 10 seconds and then walk for the next 20 seconds. As you progress you can increase the number of sprints or even do uphill sprints.

Once you have some experience under your belt you can change your routine to perform 6 to 10 sprints with the ‘30 seconds work, 2 minutes rest’ rule. Again, as you progress you can add uphill sprints or even reduce the rest interval for best results.

Everything said and done, your safety is our priority. This workout is not advisable if you are overweight (Body Mass Index>30). Also if you have high blood pressure, diabetes or arthritis this routine is not recommended for you.


Disclaimer: The views expressed are of the author alone, based on his personal experiences.

Himanshu Bathla

Owner, CrossFit Stride & Reebok CrossFit Gurgaon
Himanshu Bathla has been associated with the fitness industry for over five years as an athlete and strength and conditioning coach. He is one of the few certified CrossFit trainers and specialises in sports training for professional athletes, Olympic weightlifting, functional circuit training for fat loss, and designing customised training programmes.
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