So I've read that doing some sprinting is good for you to shed a few pounds compared to doing excessive cardio. Anyone have any success doing that? How long have you done it and what intensity? Also, what about strength training for women? How often would you suggest it to create some toned muscles especially a flatter stomach and arms? Thank you for your thoughts!
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If you're overweight or obese then I'd suggest something similar to Sprint 8 by Campbell over pure resistance training. If you are normal weight/slightly overweight then I'd say do Sprint 8 2-3 times a week on top of regular resistance training 2 times a week.
Campbell had a ton of success with something around 30% bf reduction and 11% increase in LBM over a 8 or 12 week program called sprint 8. One of the most effective forms of HIIT is all out intensity for short duration (LESS THAN 30 SECONDS) 3-8 sets 3 times a week. You do NOT perform HIIT on days that are back to back (Monday/Tuesday for example).
I am 226lb and I'm doing super 8 on my off days from crossfit as I can fit it in as its the best cardio I've read about. So far down 15lbs in about 3 weeks. I highly recommend super 8 I downloaded an interval app called seconds pro that lets me create the intervals as timers and then I use that each cardio workout. It's amazing!!
I have the best luck when I incorporate a wide variety of high intensity cardio, endurance cardio, and weights.
I personally do very well with endurance cardio (I don't do it excessively). I stay the slimmest and am the happiest with my body when I do 30-60 minutes of cardio (my favorite is running) most days. I do like to do sprints weekly. A sample sprint workout for me would be: 400 meter sprint, 800 meter sprint, 1200 meter sprint, 800 meter sprint, 400 meter sprint. I do enjoy these workouts but they burn a relatively small number of calories for what feels like quite a lot of effort. For instance, a 5 mile run would feel much easier to me but would burns many more calories. Either way, I feel that including both kinds of exercises keeps me the fittest.
As for weights, I try to do 45 or so minutes a couple times a weeks. I do bench press, various arm machines, some squats while holding dumbells, ab work like leg ups and sit ups, etc. I do a lot of the gym machines.
This work out routine is perfect for me. I feel happier and healthier with quite a bit of cardio while others claim to feel much better with lots of weights and less cardio. I am 5'8 125 pounds and maintain this weight while eating as much as I am hungry for. I think the key to a good workout routine is finding an activity you enjoy (swimming, biking, running, yoga, whatever) and practicing daily or at least a few times a week.