running and bulking up

[scarletfire]

Here's my dilemma--all the fat on my body is concentrated in my abdominal region. Im still pretty thin, like a 32 waist but my belly sticking out further than my chest just looks silly. I want to get bigger--Ive just adopted Killas hypertrophy workout--but at the same time want to reduce some of the grease in my abdomen. So, I figure why not sprint to burn some fat/calories and, at the same time, boost testosterone levels. Thing is, I know nothing about sprinting so Im asking this board for a sprinting regimen. Thanks.

[wildstang]

its like what wassaid in your other thread......sprinting just isnt gonna acomplish your goals you want.

[wildstang]

you really need more intense cardio then sprinting. as far as burning fat goes in my opinion there isnt much better way to do it then distance running. although there are probably a few ways that will accomplish it to but running is by far the simplest and easiest method.

[scarletfire]

whats up jake15?

[hardcastle]

When I was running a lot I would lift weights in the morning or run in the morning and then go on a major run in the afternoon. I weighed myself and measured my body fat with calipers in August and then did the same in November. I had lost 8% body fat and gained 15 pounds of muscle. The running I did varied from day to day, but it also included 5k races every week. I did some 60-70 minute fun runs, fartleks, intervals, pyramid runs (2x400 meters, 2x800 meters, mile, 2x800, 2x400 kind of thing), hill runs (we would go to the biggest hill in town and sprint up it about 10 times after we ran to it from 3 miles away. we then ran back after we were done. the hill was about 300 meters long and like a 60 or 70 degree winding angle. there was also the jogging and then sprinting when we got to hills.). It really doesn't matter what kind of running workout you run...it matters how hard/intensely you run it. The weightlifting I did was bench, incline, squats, power cleans, leg press, bicep curls, and stuff with triceps. I also did a lot of sit ups/crunches, push ups, and pulls ups while I was weightlifting. Maybe changing how you eat could help also.

[wildstang]

if your gonna go with the sprinting then id suggest integrating it in with a longer distance run. in high school my cross country coach/track coach had me run 8 miles a day and during that run i'd sprint the length of distance between telephone poles and after every other pole i'd just slow the pace down to regain breath but never stopping during the run just equivalent of 100 yard dash full sprint then jog then sprint and jog and so forth last 3 miles of the run. you can always start with a shorter distance say 2 miles or 3 and if running at a track can either sprint 220 or 100 yard intermitently through duration of the run. that will definitely strip some fat off.

[OBE]

The key to fat burning is keping your heart-rate
in the fat burning zone (120-140 heartbeats a
minute, get a heart rate monitor or research it.)
Stay in that zone for at least 20-25 minutes, then
if you still have energy to burn alternate between
sprinting (raising heart rate above 160 for 30 seconds
or so) then back off lowering your heart rate.
I can not stress how important monitoring your
heart rate for losing weight is and the
$40-100 investment is well worth it.
And of course DIET.