@strong.by.sarah: Your cardio routine should be helping you create a lean, toned physique. If it’s not, it’s because your cardio is ineffective and outdated. When you go from doing 45 min of steady state cardio to 15 minutes of sprints, you’ll get serious results. Getting “lean” means growing muscle and losing fat. Being toned means having enough muscle to be visible through healthy layers of body fat. Muscle is MUCH MORE DENSE than fat. You don’t need to gain massive amounts of it to seriously change your physique! If you actually want to look different, not just have the scale drop by a few pounds, MUSCLE is the solution. This means lifting weights and eating enough. Eating enough means at least calorie maintenance with enough protein and carbohydrates - the specific quantities will be unique to you (bodyweight in grams of protein per day and carbs relative to your activity level). Eating as little and as clean as possible isn’t the goal. It’s important to prioritize clean eating, but we still need proper calorie and macronutrient consumption. Sprinting stimulates muscle growth via growth hormone, particularly in fast-twitch muscle fibers. Anaerobic cardio (like sprinting) affects the body differently than aerobic activity. Cardio is catabolic, meaning it drives muscle breakdown ESPECIALLY in sessions lasting longer than 60 minutes. Additionally, aerobic cardio like running calories during the activity but has a lesser effect on resting metabolic rate (RMR) post-exercise. While aerobic activity benefits the heart and lungs, it has limited impact on increasing bone density. This means sessions should be limited each week to get cardiovascular benefits only - not using it as a tool for body recomposition. The way to change your body for good (without dieting 24/7): 💎lifting challenging weights in all rep ranges 💎sprinting 1-3x per week 💎having a daily step goal 💎tracking your food so you get enough of all the macro and micronutrients you need Head to my bio to download my app (no purchase necessary) and get matched with your perfect program now including custom macros, calorie goals and easy-to-make matching recipes 🥳 #strongbysarah #sprinting #sprints #sprinter

Sarah | Women’s Health Coach

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Wednesday 15 October 2025 20:32:38 GMT