Wanna Loose Fat And Increase Lean Mass At the Same Time?
SPRINT 8 is the perfect fitness solution! This is the program I used to get ready for my April 08 show. I did Sprint 8’s 4 mornings and 3 evenings for 8 weeks.
Each workout takes only 20 minutes!
- Effective for all ages and fitness levels
- Naturally releases growth hormone
- Cuts body fat and tones muscle
- Reduces wrinkles
- Boosts energy
- Improves speed and performance
If you are over 30, you are likely experiencing somatopause!
Somatopause is the medical term for the weight gain, loss of muscle, energy decline and wrinkled skin you experience with the onset of middle age.
To combat somatopause, medical researchers say people must incorporate anaerobic exercise into their weekly fitness routine. Anaerobic exercise programs, such as SPRINT 8, help you release your growth hormone (fitness hormone).
The SPRINT 8 program consists of four minutes of sprint intervals - broken out into eight, quick 30-second segments - and 16 minutes of “active rest.” The program includes the following phases:
- The warm-up period gradually increases your heart rate, respiration and the blood flow to working muscles. The warm-up is controlled by the user to meet their specific needs.
- Interval training starts immediately after the warm-up with a 30-second sprint interval. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. It is recommended that your rpm during the sprints on bikes be 30 to 50 higher than your rpm during the recovery intervals (sprints should be 20 to 40 rpm higher on ellipticals).
- The cool-down period helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery if an appropriate cool-down takes place following the exercise.
It takes only 20 minutes to complete a SPRINT 8 program! It can be done on any type of equipment… bikes, treadmills and ellipticals or you can simply run.
Highly effective and fun. Not to mention time saving!
June 29, 2008 at 4:09 pm
Awesome advise!! I doubt I will absorb all of it overnight but I will definately refer back to this over time and impliment different parts into my diet. I dont want to lose muscle mass and my low calorie and carb intake may cause that based on what you spoke of here. I have so much to learn yet and so far to go. I will be watching your blogs to see what else I can pick up. Dont know that I will ever look like you but it never hurts to aim high. If I land a bit short, I will still look and feel great!! Thanks
July 7, 2008 at 7:50 am
Hi
Did you do four sets in the mornings and three sets in the evenings of the cardio program?
No… Just 4 mornings ie., mon, wed, fri, sun and three evenings, tue, thurs and sat… each day was for 25 mins max.
July 8, 2008 at 6:18 am
Thanks
July 23, 2008 at 8:27 pm
You’re awesome! I’m 46, 6′1" 214 lbs and carry most of the weight around the middle. My workout partner is 42 and about the same shape. I’d like to stick to a relatively short-term plan to shed a lot of fat without losing more muscle. Do you think Sprint8 is a good way to start out? If so, how many weeks should we plan on doing it?
Thanks!
July 24, 2008 at 4:42 pm
It’s a great program to start with… begin with lower resistance and gradually increase it over time. How long you stick with it will depend on how many pounds you want or need to lose. I can usually drop about 15 lbs in 6 or 7 weeks. I ride the recumbent bike… 4 mornings and 3 evening a week. The mornings I ride on an empty stomach then I lift and the evening are just the opposite… lifting first to use up all my blood sugar… then sprints. Hope that helps!
July 24, 2008 at 4:50 pm
So you sprinted every day then, just alternated the time that you did the sprints??? I will have to try this workout. I LOVE sprints (ok, it’s a love/hate relationship!), and am always on the lookout for more sprint workouts. Thanks for the info!
July 24, 2008 at 5:08 pm
Yes that’s right… it’s just under 25 mins. It’s quick and effective. I love em too!
July 25, 2008 at 10:07 am
Thanks Matt. Keep posting. Cheers!
July 28, 2008 at 9:27 am
I wanted you to know I have used this method for 1 week and have seen tremendous difference in my bodyfat. I really enjoy your blogs, they are very helpful. I am going to keep it up for 5 more weeks. I can’t wait to see the results. I’ll keep you posted.
July 28, 2008 at 6:23 pm
Man… that’s awsome. It really does work and it’s fun too. I especially like it because of my busy schedule. I can always manage to find 25 mins in my day!
August 27, 2008 at 4:52 am
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August 27, 2008 at 5:29 am
This does not sound any different than doing HIIT except for the name. Is it different & if so , how?
Agreed, though. It IS a fat burner & a great way to boost your VO2.
August 27, 2008 at 11:34 am
Here’s the difference…
http//www.bodybuilding.com/fun/phil3.htm
and
http//www.bodybuilding.com/fun/draper45.htm
April 5, 2009 at 10:09 pm
About "Sprint 8s" (HIIT?): I’ve always preferred the ellipticals for low-impact. Tell me if you know or suspect that my method is causing a growth hormone spike. I do seem to be getting the tell-tale "GH flush", after all. I’ll usually burn 200-400 calories on the elliptical, opposed to shooting for a time-frame. I’ll burn 75 cals at resistance level 12 and then shift into level 15 to burn 25, being sure to keep the same pace. The level 15 resistance level for me feels almost like anaerobic activity.
June 3, 2009 at 9:57 pm
I did the SPRINT 8 routine after my last workout, I really enjoyed it. Made me feel really good after. Thank you.