Want a faster way to a lean, athletic, toned, brilliant, better body?

On your marks, get set…

Sprint.

Want less fat? Sprint.

Want more muscle? Sprint.

Want to finally see those six pack abs you’ve been trying to reveal for years? Then it’s time to start running. Flat out. Full pelt. Till you feel like your heart is going to burst through your chest.

The idea of sprinting probably ain’t what you had in mind for building muscle. And you’ve probably been thinking along the lines of crunches, ab rollers, or planks when it comes to that elusive six pack.

But for the first time in a while, I ain’t gonna talk about weight training and diet for building a better physique and improving your health. Getting these right are obviously crucial…but add sprints into the mix and you’re really off to the races.

Sprints burn fat and develop muscle, helping you sculpt an athletic, well-defined body. This article will explain why and list eight great reasons why you – and every fit and able person – should be sprinting.

You can also download the free ‘Rapid Steps To Sprint Success’ guide by clicking here.

Did you ever watch the Olympics when you were a kid? I did, I loved it. But watching the athletes also left me a bit confused.

The men’s 100m sprint was my favourite event. It was fast, exciting and all of the guys competing were my vision of what a perfect athlete should look like. They always had strong powerful legs, broad shoulders, a rounded chest, bulging biceps, and perfect definition with hardly a trace of bodyfat. To round it all off they were as quick as lightning.

I wanted to be like a 100m sprinter.

Then I would watch the 10,000m…and the runners would be built like toothpicks. Looked like they needed a meal more than any medal.

Long Distance Running Is Catabolic…Sprinting Is Anabolic

What was going on? Both groups of guys were runners – but they had completely different physiques. I just couldn’t get my head round it.

Turns out that both types of running trigger a different physiological response in the body. Long distance running clearly being catabolic (aka breaks down muscle tissue) while sprinting is anabolic (builds muscle tissue).

That’s the simple answer that could’ve cleared up my childhood confusion. But let’s delve a little deeper by looking at eight reasons why you should be sprinting today.

#1  It supercharges growth hormone production.

Growth hormone is a powerful anabolic hormone which stimulates growth, cell regeneration and reproduction. It also plays various other roles in the body including enhancing immune system function, increasing utilisation of fatty acids, and increasing lipolysis (aka fat breakdown).

So you can clearly see why doing anything that increases your levels of growth hormone is a good move when it comes to building muscle and burning fat.

Sprinting doesn’t just give growth hormone a wee boost – it supercharges it. This study published in June 2002 showed that sprinting more than quadrupled growth hormone production.

Nine men completed two sprints – one for six seconds and another for 30 seconds – and had blood samples taken afterwards. Growth hormone levels were 450% higher after the 30 secs sprint compared to the short six second burst. These levels also stayed elevated for 90-120 minutes afterwards. Pretty incredible stuff eh.

#2  It kickstarts the other anabolic hormones too…

Sprinting may well turn you into an anabolic muscle growing, fat burning machine…because it also raises levels of the other primary anabolic hormones, testosterone and IGF1.

This study involving 12 young men showed that levels of testosterone and IGF1, along with growth hormone, were all elevated after various sprints involving distances of 100m-400m.

#3  It torches fat

Sprinting is like adding a heap of coal to your fat burning fire because it revs up your metabolism and keeps stripping fat long after your workout.

This form of training increased fat oxidation by 75%, according to this 2013 study. Researchers had 10 healthy men, aged 21-27, perform four 30 second bouts of cycle sprints, followed by almost five minutes of rest.

Aswell as the massive increase in fat oxidation, blood pressure levels were also shown to be reduced afterwards.

#4  It’s a super efficient way to train

Your sprinting session should be finished in 15-20 mins. That’s it. It simply involves intense bursts of speed over short distances, followed by quick breathers. Therefore it’s a super efficient and ultra effective way to train.

Do it in the morning – on an empty stomach – for the best effect. In the previous study I mentioned above where the guys increased fat oxidation by 75%, they had all fasted overnight.

The significance of this is that your body’s glycogen stores are lower after a period of fasting. If you haven’t eaten since the previous evening when you sprint your body will turn to fatty acids for fuel…which equals an even better fat burn.

#5  It’s a shortcut to a six-pack

The number one reason you’ve not got a six pack yet is not because you’re not doing enough crunches. It’s not because you had too much pasta on Tuesday night…

It’s because your bodyfat levels are not low enough.

The abdominal muscles are there – but to get them on show you gotta remove the layer of fat that’s camouflaging them. We’ve already seen how sprinting takes fat burning to new levels, while preserving and developing muscle mass. The exercise itself, thrusting your legs and arms forward powerfully at speed, also forces the abdominal muscles to work hard. I’d take 10 sprints over 1000 crunches any day.

Forget those men’s 100m sprinters I was talking about earlier – what about the women sprinters too? They’ve all got outrageously good six packs any guy would be proud of. Says it all.

#6  It improves heart health

Regular exercise is recommended for people with high blood pressure, and it appears high intensity training is more effective than moderate exercise for improving the situation.

Comparing 30 minutes of moderate exercise to several bouts of high intensity (HIT) exercise, lasting 1-4 minutes, researchers concluded that HIT is “superior to CMT (continuous moderate training) for improving cardiorespiratory fitness”.

Their findings published here also showed that intense exercise was shown to have positive effects on arterial stiffness and insulin sensitivity.

#7  It strengthens the mind

Getting through a sprint session is tough, I won’t lie. If it’s your first time you’ll feel like your heart is close to bursting out your chest, your mouth will be wide open trying to take in every tiny air particle, you’ll think there’s barely a drip of fuel left in the tank…

But that’s the way it should be – and that’s what will deliver all the other benefots listed above. Another big reason for sprinting is that it will undoubtedly make you stronger mentally.

You’ve got to sprint so hard to the point where you think your body has nothing left to give. It’s by pushing through and overcoming that mental battle that it will strengthen your mind.

#8  It’s a mood booster

We all know about the release of endorphins – feel good chemicals – that are stimulated by exercise, but this is heightened when you push yourself to the limit in this intense form of training. Especially when sprinting outside on a nice sunny morning.

My favourite time of year is spring and I love breathing in the fresh air with the sun shining on my sweaty face after an intense all-out sprint session. It sets you up for a positive day – I never have a bad day on a sprint day.

Different Types of Sprint Training

 

If you’re still not convinced on sprinting then I’ll eat my own stinking sweaty shoe after my sprint session tomorrow morning! Now we’ve discussed the main awesome benefits of sprint training, let’s look at the three main options you have to get started.

• Standard sprints – on a flat surface, road or grass.
• Hill sprints – an incline will turn the intensity up a notch.
• Cycle sprints – all out pedalling with rest periods.

So let’s just get this straight. Sprints supercharge growth hormone, get the body in an anabolic state to develop lean muscle mass, fire up fat burning, improve the health of your ticker, sculpt your six pack, strengthen the mind, make you feel amazing afterwards…and your workout is done in 15-20 minutes.

Have you pulled your running shoes on yet…?

If you’re ready to get started then click here to download the free WTITW guide ‘Rapid Steps To Sprint Success’.

• In this short, sharp guide I’ve detailed the best way to approach sprinting whether you’re a rookie or intermediate and when to progress to the advanced level. It includes suggested distances to run and how to warm up properly beforehand.

• The guide also includes my 11 point Sprinter’s Checklist – just to make sure you don’t trip yourself up with schoolboy errors and get the most out of your sprint sessions.

See you at the finish line. 😉