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Running Sprints & Weight Training! Less Fat & More Muscle!

by De Gam

Running Sprints & Weight Training! Less Fat & More Muscle!

Hi Mark,

I am pleased to tell you that all is going great, thanks.

I have lost 11 pounds just this past month, so everything is going great in the Testosterone department, although there is still work to be done.

But I have that under control!

Anyway, I was just wondering if you think I should do the sprints before my weight training session or after?

I've always done them before but recently a guy at the gym told me that I might benefit more if I did them after the weight training session.

According to him, my blood sugar will be used up in the weight training and when I go do my "cardio" or Aerobic exercise the body would have to use my fat reserves.

I was hesitant to try it before I consulted you of course :)

Thanks for all the help so far, you are a great man.

Running Sprints & Weight Training!
Less Fat & More Muscle!

Hi there,

Despite what your gym buddy told you, you're not doing aerobic exercise.

When you run sprints, you're performing anaerobic exercise, which means you're burning up oxygen faster than your lungs can churn it out.

Proof can be found in the "gasping for air" situation you find yourself in at the end of each interval.

I argue that oxygen deficit exercises like sprinting, lunges, and stair climbing are far superior to aerobic routines like jogging, walking, or low intensity cycling.

Here's why...

Aerobic exercise is catabolic, meaning that over the long run, it reduces muscle mass, strength, quickness, and power.

Anaerobic exercise is a completely different animal.

Highly intense routines boost muscle mass, increase strength, power and quickness, and burn up fat like no other exercise out there, period.

Here's where most people get stuck.

Conventional wisdom says, that long, slow aerobic sessions, burn more calories than shorter intense anaerobic sessions do.

That may or may not be true, but in my book, it's totally irrelevant.


Because the benefits of anaerobic exercise are not reaped during your routines, but after they have been completed.

Let me explain...

After a long aerobic session, levels of the catabolic, muscle wasting hormone cortisol, climb.

This places the body in a catabolic state, which leads to less muscle, less strength, and less power.


When you perform intense anaerobic routines, the anabolic, muscle promoting agent, human growth hormone, spikes by as much as 600 percent over baseline.

This leads to more muscle, less fat, and more strength.

In essence, low intensity aerobics place you in a muscle wasting catabolic state, while intense anaerobic sessions place you in an anabolic, or muscle building one.


HIT routines rev up your metabolism for approximately 4 hours after your session is complete.

Combine this with the fact the muscle accumulated from these routines, burns calories 24 hours a day, 7 days a week.

Most estimates put this burn somewhere between 35 and 50 calories per day, per pound of muscle.

Do the math yourself, and you'll see clearly what an extra 10 pounds of muscle can do for you in the fat loss department.

So in answer to your question?

The routine you're following now seems to be working just, so don't mess with it.

11 pounds of fat loss over a 30 day period is something you should be EXTREMELY proud of.

Congratulations, and keep up the good work!

Running Sprints & Weight Training
Less Fat & More Muscle to Low T-Home

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