Latest / Wits & Weights | Strength & Fat Loss Over 40 / 7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293

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7 Benefits of Sprinting to Lose Fat (And Why It Beats Cardio, Especially for Lifters!) | Ep 293 · Wits & Weights | Strength & Fat Loss Over 40

• 0:01
  Philip Pape: One of the most common questions I get is what do I do for cardio or will cardio kill my gains?
• 0:06
  Philip Pape: Well, forget traditional cardio, hiit workouts or metabolic conditioning.
• 0:10
  Philip Pape: There's a form of high-intensity movement that's completely different, one that can complement your strength, power and muscle development while accelerating fat loss.
• 0:19
  Philip Pape: Today, we're uncovering why sprinting true anaerobic sprinting is the secret weapon for lifters who want explosive strength and a leaner physique without compromising their gains.
• 0:29
  Philip Pape: You'll learn the science behind why sprinting complements muscle building, while other forms of conditioning tend to break it down, and exactly how to implement it to accelerate your results.
• 0:39
  Philip Pape: Welcome to Wits and Weights, the show that helps you build a strong, healthy physique using evidence, engineering and efficiency.
• 0:57
  Philip Pape: I'm your host, philip Pape, and today we are examining why sprinting belongs in every serious lifter's training arsenal.
• 1:04
  Philip Pape: Let me be clear we are not talking about cardio jogging or those exhausting HIIT circuits that leave you drained.
• 1:12
  Philip Pape: We are talking about pure, explosive, anaerobic work, the kind that triggers muscle fiber recruitment and hormonal responses similar to heavy lifting.
• 1:20
  Philip Pape: Even if you've sworn off cardio to protect your gains, the unique benefits of proper sprinting might change your mind.
• 1:27
  Philip Pape: Now, before we get into these benefits, I want to tell you about two exciting things happening in our Wits and Weights Physique University coaching program.
• 1:35
  Philip Pape: First, tomorrow I am hosting a live workshop where I'll break down my complete sprinting protocol the exact method I use with clients to accelerate results, to improve fat loss, to get leaner without losing muscle, and it is really a game changer.
• 1:50
  Philip Pape: If you're wondering how to implement your quote unquote cardio Plus, we are kicking off our first ever transformation challenge in the community.
• 1:58
  Philip Pape: We're going to have monthly challenges going forward and when you join WWPU now today, you're going to get free access to both the workshop and the challenge and 14 days of access to sort of kick the tires and see what it's all about.
• 2:13
  Philip Pape: So click the link in the show notes or head to witsandweightscom slash physique to learn all about Physique University and everything that's included, as well as get free access for two weeks and you'll have access to tomorrow's workshop on sprinting.
• 2:25
  Philip Pape: As well as get free access for two weeks and you'll have access to tomorrow's workshop on sprinting as well as our first challenge all the resources associated with that, as soon as you join.
• 2:33
  Philip Pape: All right, let's break this down into three segments when we cover sprinting today.
• 2:37
  Philip Pape: First, I'm going to talk about what most lifters get wrong about cardio and conditioning and why sprinting is fundamentally different.
• 2:43
  Philip Pape: It is its own term, sprinting.
• 2:45
  Philip Pape: We don't want to confuse that with running totally different things.
• 2:48
  Philip Pape: And that's the first thing.
• 2:50
  Philip Pape: Second, we're going to explore seven research-backed benefits that make sprinting uniquely valuable in and of itself for anyone focused on building strength and muscle.
• 2:59
  Philip Pape: This is something I'm personally incorporating now that I wasn't before.
• 3:04
  Philip Pape: It is a game changer.
• 3:05
  Philip Pape: It's a level up in my personal education, both as a podcaster and a coach, and also for my clients.
• 3:10
  Philip Pape: Finally, I'm gonna outline the framework for implementing sprinting in your training without compromising your primary goals.
• 3:16
  Philip Pape: And again, if you wanna join us for tomorrow's live workshop in the Physique University, just join today.
• 3:21
  Philip Pape: Again, you can cancel literally right after the workshop if you don't think it's for you, but at least you can be there.
• 3:27
  Philip Pape: It's live, it's on Zoom, you'll get all the resources, you'll get the guide and I'm going to go over specific protocols in much more detail than what I'm covering today.
• 3:35
  Philip Pape: All right, let's start with the elephant in the room, which is this widespread fear of cardio in the lifting community, and there's either a fear of it, or people are doing it wrong, or they think they have to do a lot of it, or that it's the way to instigate fat loss.
• 3:49
  Philip Pape: And I've done other episodes about cardio itself and the value of walking as opposed to doing chronic what's called metronomic cardio like running.
• 4:00
  Philip Pape: But then we have on the other side people saying well, I have heard that too much cardio is going to interfere with my recovery, interfere with my gains, so I'm just not going to do it at all.
• 4:09
  Philip Pape: And I think I think the fear isn't entirely unfounded because traditional cardio training that we are all used to in our head, which is, you know, excessive, oftentimes incorrectly in terms of form, especially if you're a runner.
• 4:22
  Philip Pape: There's a lot of heel striking, cushioned shoes, just terrible for your joints, for your recovery, for muscle tearing.
• 4:28
  Philip Pape: That can definitely interfere with muscle growth and strength development, for sure.
• 4:33
  Philip Pape: And there is solid evidence showing that too much endurance work can elevate cortisol.
• 4:37
  Philip Pape: Especially when you have these long sessions and now you're just taking that cortisol up chronically.
• 4:42
  Philip Pape: It can create excessive systemic fatigue and then that impacts your lifting performance.
• 4:47
  Philip Pape: You get to the gym and now you're sluggish, you're drained, you can't push as heavy or hard.
• 4:51
  Philip Pape: It can generate competing adaptation signals to your muscle development.
• 4:57
  Philip Pape: So your body's like am I in endurance mode or am I in muscle building mode and then they increase your overall inflammation and keep you under-recovered just indefinitely, so to speak.
• 5:09
  Philip Pape: Where most people get this wrong, though, is they lump all forms of conditioning into the same category.
• 5:13
  Philip Pape: Right, they hear cardio and they immediately think of long runs and less psyching, the brutal hit circuits for those of us who are familiar with CrossFit or F45, and they kind of destroy you, right, and for some people, that's a badge of honor.
• 5:29
  Philip Pape: Yeah, it killed me, it destroyed me, I couldn't get up.
• 5:30
  Philip Pape: That is not a good thing.
• 5:31
  Philip Pape: Now, this is like saying that all resistance training is the same, whether you're doing lightweight, high rep pump work or heavy compound movements.
• 5:36
  Philip Pape: No, it's not all the same.
• 5:38
  Philip Pape: The stimulus matters enormously, and sprinting is fundamentally different.
• 5:43
  Philip Pape: It's a unique form of I don't even know if I call it conditioning, but it's definitely a specialization that is missing from a lot of our repertoires.
• 5:52
  Philip Pape: It is not endurance work, right.
• 5:55
  Philip Pape: It's not even really cardio in the traditional sense, because, true, sprinting is a pure expression of power, right, it's more like an explosive lift, that concentric on your bench press or your squat, than a conditioning session, and when you sprint properly, you're recruiting the same type two muscle fibers that you target during heavy squats or deadlifts, you're actually training your nervous system to generate maximum force in minimal time.
• 6:21
  Philip Pape: And, just as a side tangent, look at the physiques of a 100 meter, 200 meter sprinter and compare that to a long distance runner.
• 6:30
  Philip Pape: I'm not saying it's all about physique, but there is a difference in how the body expresses and develops itself to support that specialty.
• 6:36
  Philip Pape: And this distinction is really important because it completely changes how your body responds to training.
• 6:42
  Philip Pape: Instead of breaking down muscle tissue to fuel this long duration work, you're actually creating an anabolic environment that supports muscle growth and strength development.
• 6:52
  Philip Pape: We're going to touch on this a little bit.
• 6:53
  Philip Pape: I don't want you to think that sprinting itself is how you build muscle, but it supports it and it can complement it in really almost magical ways.
• 7:01
  Philip Pape: It's pretty incredible.
• 7:02
  Philip Pape: So that's why sprinting is different.
• 7:05
  Philip Pape: Now I want to break down the seven specific benefits that make it uniquely valuable for lifters.
• 7:11
  Philip Pape: I'm of a mind now that everyone should be doing this.
• 7:14
  Philip Pape: These are not theoretical.
• 7:16
  Philip Pape: They're backed by research, they're backed by real world experience with athletes, with lifters, and so I'm going to go through each one.
• 7:22
  Philip Pape: Number one is you can improve your conditioning very effectively without muscle loss.
• 7:28
  Philip Pape: And the first and most immediate benefit here is really related to improved work capacity, but without any of the downsides of traditional cardio phosphagen energy system, right, the ATP-CP, the adenosine triphosphate, creatine phosphate system, and that is the same one you use for heavy lifts as opposed to your glycolytic glycogen burning system, and so that means you're going to have better recovery between sets during your lifting sessions.
• 7:57
  Philip Pape: Because you have this higher work capacity, you have an enhanced ability to sustain your intensity throughout your workouts and then improved overall training capacity, but without breaking down muscle in the process.
• 8:10
  Philip Pape: And I don't want to make it sound like all other forms of cardio aren't going to help you get conditioned.
• 8:16
  Philip Pape: I do think you can do low-grade workouts, intent, like what they call low intensity, steady state cardio, and as long as it's not running, um, if it's something that's concentrically focused, like being on a bike or swimming or pushing a prowler, I still I still can recommend that to like.
• 8:33
  Philip Pape: It's not going to necessarily hurt doing that.
• 8:35
  Philip Pape: If it's done a couple of times a week, you know for far less of the amount of time as you lift weights.
• 8:40
  Philip Pape: That's still the benchmark.
• 8:41
  Philip Pape: I still stand by that.
• 8:42
  Philip Pape: You don't necessarily need to do it.
• 8:45
  Philip Pape: In fact, I would prefer you just walk and sometimes make your walking a little bit harder like rucking weighted vests, inclines, walking really fast, things like that than those other forms of cardio.
• 8:55
  Philip Pape: And then add sprinting in for its unique benefits.
• 8:57
  Philip Pape: Trust me, sprinting is its own thing.
• 8:59
  Philip Pape: You've got to be doing this.
• 9:00
  Philip Pape: Number two so okay, so that's number one.
• 9:02
  Philip Pape: It increases your work capacity without any of the downsides.
• 9:05
  Philip Pape: Number two it enhances fat loss.
• 9:09
  Philip Pape: Okay, and this I used to be skeptical over.
• 9:12
  Philip Pape: I didn't understand quite why that would be the case.
• 9:14
  Philip Pape: But there's a few different reasons for it.
• 9:18
  Philip Pape: One has to do with hormones, which we're actually going to put into a separate category and talk about in a moment.
• 9:23
  Philip Pape: For this one, I'm just going to focus on what they call the EPOC effect excess post-exercise oxygen consumption, where your body stays in a heightened metabolic state for hours after your session.
• 9:34
  Philip Pape: So this really does kind of come down to a little bit of a calorie burn thing, right, kind of like when the benefits of HIIT that they've said.
• 9:41
  Philip Pape: Well, with HIIT you can burn a lot of calories in a short amount of time.
• 9:43
  Philip Pape: The problem with HIIT is you could push past that fat burning point into the height, the stress triggering point.
• 9:49
  Philip Pape: With sprinting you don't get to that point.
• 9:51
  Philip Pape: So you're kind of like giving yourself a little bit of a boost is what I like to think of it and your body will kind of tail off into that calorie burn long after you finish, which is pretty cool.
• 9:59
  Philip Pape: And then your body's going to preferentially burn fat because of the mode of the anaerobic mode of training.
• 10:12
  Philip Pape: And of course, you maintain muscle mass because you're triggering strength, not endurance.
• 10:14
  Philip Pape: So that also enhances fat loss, right.
• 10:15
  Philip Pape: So all these little side effects of sprinting where your body perceives it as more of a strength activity rather than an endurance activity, and yet you get the cardio benefits.
• 10:23
  Philip Pape: Number three is explosive power development.
• 10:27
  Philip Pape: This is where sprinting kind of stands on its own, other than dynamic effort type work.
• 10:34
  Philip Pape: So what I mean by that is for anybody who's used to using speed work in the gym, where you might use a submaximal weight for just a few reps but then you might do like 10 sets with very short rest periods and use explosive force.
• 10:47
  Philip Pape: It's kind of in that regime, right, but a lot of people are not doing that in their programming, nor do you necessarily have to.
• 10:54
  Philip Pape: But this is definitely where sprinting shines, because every sprint is essentially a full body plyometric movement.
• 11:01
  Philip Pape: Right, you're teaching your body to generate maximum force in minimal time, to recruit those high threshold motor units, to improve the rate of force development, and all of these directly carry over to your lifting performance.
• 11:14
  Philip Pape: I would be interested to see if you incorporate sprinting, how it actually improves potentially some of your lifts and definitely lower body lifts, but just lifts in general, all right.
• 11:25
  Philip Pape: Benefit number four is the optimized hormonal environment.
• 11:28
  Philip Pape: So the hormonal response to sprinting is really helpful and critical.
• 11:32
  Philip Pape: It's more similar to heavy lifting than traditional cardio.
• 11:35
  Philip Pape: We're talking about increased testosterone, growth hormone, lower cortisol response.
• 11:41
  Philip Pape: It's like how lifting increases your stress and blood pressure in the moment the acute response but it lowers the chronic response compared to endurance work, whereas endurance activity excuse me, cardio could actually ramp that up and increase your stress.
• 11:56
  Philip Pape: I know people say well, I run to relieve stress and it's enjoyable.
• 11:59
  Philip Pape: That's like saying I drink alcohol to relieve stress.
• 12:01
  Philip Pape: It doesn't quite work because it actually increases your chronic stress.
• 12:05
  Philip Pape: It increases your insulin sensitivity as well, which is incredible, and that helps with nutrient partitioning and fat loss and your health markers all around.
• 12:15
  Philip Pape: We know blood sugar control again same effect as lifting has, but this is a form of quote unquote cardio.
• 12:22
  Philip Pape: So that's benefit number four is the hormonal environment hugely beneficial.
• 12:27
  Philip Pape: Benefit number five is the direct strength carryover, which I've already alluded to, but I wanted to put it in its own item because the movement patterns in sprinting can enhance your lifting mechanics for primarily the lower body lifts.
• 12:41
  Philip Pape: Think about your hip drive, right, which is critical for squats and deadlifts, not just the hip drive, but really the development systemically of your body as a system.
• 12:52
  Philip Pape: Right, it's a movement pattern.
• 12:53
  Philip Pape: It's the same reason we like to do full body squats is.
• 12:56
  Philip Pape: It recruits all the muscles in synchrony, right as an orchestrated system.
• 13:01
  Philip Pape: So you think your squats and deadlifts could potentially be enhanced.
• 13:06
  Philip Pape: You get better at what's called triple extension your ankles, your knees, your hips, the three joints.
• 13:11
  Philip Pape: When you think compound lift is because multiple joints are involved.
• 13:13
  Philip Pape: When you do a squat, your ankles, your knees and your hips are involved and studies have shown sprinting can improve your triple extension.
• 13:22
  Philip Pape: So if you're like, hey, my ankles are tight or I don't feel like I have the range or they're, you know, my knees have been bothering me, sprinting might be able to help with that, believe it or not, whereas running can often have the opposite effect.
• 13:34
  Philip Pape: It could really bang up your knees and ankles, especially the way most people do it.
• 13:38
  Philip Pape: And so then you get improved overall body coordination and control.
• 13:43
  Philip Pape: I mean, look, when you sprint, it is a primal, invigorating movement that is very human and it puts you, it enhances your mind muscle connection like few other things.
• 13:56
  Philip Pape: And so think about how that carries directly over to lifting.
• 13:58
  Philip Pape: All right.
• 14:00
  Philip Pape: Number six the benefit of sprinting is your recovery capacity.
• 14:04
  Philip Pape: Now, this is a little bit different than the work capacity.
• 14:07
  Philip Pape: This is recovery between sessions.
• 14:11
  Philip Pape: So proper sprinting, it does a few things.
• 14:14
  Philip Pape: That helps recovery.
• 14:15
  Philip Pape: And again, it seems counterintuitive because it's this very explosive.
• 14:18
  Philip Pape: It seems like a taxing thing sprinting itself.
• 14:22
  Philip Pape: But remember, it's extremely short, at least the protocol we're going to talk about.
• 14:25
  Philip Pape: Stick around.
• 14:26
  Philip Pape: I'm going to talk about the protocol in a bit.
• 14:27
  Philip Pape: It's extremely short and it does not go past into that stressful regime.
• 14:32
  Philip Pape: So what it does do is it strengthens your connective tissue, it improves blood flow without creating the excessive inflammation, and so it helps you build your work capacity gradually and systematically.
• 14:42
  Philip Pape: And, by the way, when you start sprinting it's pretty much going to gas you.
• 14:45
  Philip Pape: You're probably not going to be able to do the full protocol, trust me, even if you're quote-unquote fit, you may not be able to handle the full protocol on day one.
• 14:55
  Philip Pape: You're going to work up to it and once you can do the full number of sets, then you're just going to get faster and faster.
• 15:03
  Philip Pape: That's the way you're going to progress.
• 15:04
  Philip Pape: You're not going to add more time, you're never going to add more sets.
• 15:06
  Philip Pape: You're going to get up to sort of the main protocol and then you're going to get faster and faster.
• 15:10
  Philip Pape: And that is I mean, that's almost, I guess proof that it's going to improve your conditioning in that sense.
• 15:16
  Philip Pape: Only because you're not able to do it as much.
• 15:19
  Philip Pape: The first session, and then you can the second, and then better and better and better.
• 15:22
  Philip Pape: Right, but anyway, this enhances recovery capacity between your lifting sessions, which is why well, not why, but I like doing sprinting on an off day or on an upper body day later on, far removed from your lifting.
• 15:37
  Philip Pape: And then number seven, the final benefit I want to talk about today is the mental toughness and power output.
• 15:44
  Philip Pape: I'm just kind of linking these together.
• 15:46
  Philip Pape: The psychological demands of sprinting are unique.
• 15:49
  Philip Pape: Now that I've done it I've started doing it myself I recognize that it's its own form of mental resilience because, say, unlike grinding through a long set or a cardio session, that's a different mental issue or mental challenge Sprinting.
• 16:07
  Philip Pape: It requires you to be completely focused for short, intense bursts, which reminds me a lot of like a single rep of a very heavy squat, for example.
• 16:15
  Philip Pape: It requires you to generate maximum effort on command and it creates mental resilience that, I believe, carries over to heavy lifting, and so they complement each other.
• 16:27
  Philip Pape: So you notice, all of this is very much overlapping with lifting weights and yet it gives you the benefits of cardio.
• 16:34
  Philip Pape: So what could be better for lifters?
• 16:36
  Philip Pape: That's my argument to you.
• 16:38
  Philip Pape: That's my question is what could be better?
• 16:41
  Philip Pape: Do you see a problem with this?
• 16:42
  Philip Pape: So I like to use a protocol, now that it's inspired by Brad Kearns.
• 16:47
  Philip Pape: He was on the show.
• 16:48
  Philip Pape: I've actually, you know, googled, researched, used AI to explore lots of different protocols and I could see why Brad ended up at this particular one.
• 16:57
  Philip Pape: Because it's just simple, it makes sense and it does the job, and he and the way it, the way it goes, is as simple.
• 17:04
  Philip Pape: You do four to eight sets of 10 to 20 seconds all out, with six times the rest period.
• 17:13
  Philip Pape: Okay, hopefully I didn't confuse you too much.
• 17:15
  Philip Pape: So, 10 to 20 seconds.
• 17:17
  Philip Pape: All out.
• 17:17
  Philip Pape: And all out literally means all out, like you are hauling ass at the maximum possible effort.
• 17:23
  Philip Pape: I mean 99.9%, if not 100%.
• 17:26
  Philip Pape: If that's possible, all right.
• 17:28
  Philip Pape: For 10 to 20 seconds, then you take six times that duration of rest.
• 17:33
  Philip Pape: So if you go for 10 seconds, you rest for at least 60 seconds.
• 17:36
  Philip Pape: If you're able to go the full 20 seconds, you rest for at least two minutes.
• 17:39
  Philip Pape: And I say at least you can rest longer.
• 17:42
  Philip Pape: The whole point is getting completely recovered.
• 17:43
  Philip Pape: In fact, you might need to rest a little longer at first.
• 17:46
  Philip Pape: And then you do that four to eight times.
• 17:48
  Philip Pape: And let me tell you, when you do this the first time, you may barely get four of those sets and don't try to get a fifth or sixth.
• 17:55
  Philip Pape: If your speed is dropping off, you have to go all out.
• 17:59
  Philip Pape: If you're not going all out, you're done, you're done.
• 18:01
  Philip Pape: Don't push it, or else you're going to get the negative effects of any other form of cardio.
• 18:05
  Philip Pape: You're getting passed into that stress point.
• 18:07
  Philip Pape: So, four to eight sets, 10 to 20 seconds all out, six, x times the rest period versus the work period.
• 18:14
  Philip Pape: Now how can you do this?
• 18:16
  Philip Pape: Do you have to do this on flat ground.
• 18:18
  Philip Pape: No, you could do this on a machine like a bike or elliptical or even a stair climber, and I would, in fact, encourage that initially, while you're working up to it, or use stairs or use a hill, because that'll be a lot easier on some of your joints that aren't used to this yet your calves, your shins, your ankles and then work up to the flat ground.
• 18:36
  Philip Pape: So the way I'm doing it is I'm using a bike twice a week and as we get towards spring and everything's starting to thaw because we still have a lot of snow and ice I'm going to be adapted enough.
• 18:44
  Philip Pape: I should be able to comfortably be getting all eight sets.
• 18:47
  Philip Pape: I'm up to like six or seven right now because it is that difficult in a good way, and I consider myself pretty fit.
• 18:53
  Philip Pape: I have a resting heart rate of like 45, and yet I need to adapt to this and train for it.
• 18:58
  Philip Pape: So you know, I'm going to get up to my eight sets twice a week and then I can incorporate at least one of those as flat ground sprinting once a week.
• 19:07
  Philip Pape: Um, and I picked up some barefoot footwear for it to give that a shot.
• 19:10
  Philip Pape: But cause I would?
• 19:11
  Philip Pape: I would avoid using like cushioned running shoes, because that introduces the same kind of problems that you get from running in those shoes.
• 19:17
  Philip Pape: So that's what I would do.
• 19:18
  Philip Pape: I wouldn't do this twice a week on flat ground like running.
• 19:21
  Philip Pape: Uh, you know, ground-based sprinting.
• 19:23
  Philip Pape: I know we like to call it running, but it's not running, it's sprinting.
• 19:25
  Philip Pape: I would do at least one of those on a machine, or both of them, and only limit your flat ground sprinting to no more than once a week and give it a shot.
• 19:35
  Philip Pape: Give you know again if you join physique university today for a free trial and then join our workshop tomorrow and, by the way, the workshop will have a replay, in case you're listening to this episode and it's too late for the workshop, which is, um, tomorrow, tuesday, uh, whatever the date is, I'm sorry I don't.
• 19:51
  Philip Pape: I'm recording this ahead of time, um, but whenever this episode came out, tuesday at 12 PM Eastern, the replay will be available.
• 19:59
  Philip Pape: But in that workshop I'm going to break down how you can incorporate this into your, your programming, very specifically, with all the options, with all the ways to do it, with how to progress it and all of that.
• 20:08
  Philip Pape: So today I just gave you the basics and that's enough to run with pun intended dad joke to sprint with, I should say.
• 20:16
  Philip Pape: But in the workshop we're going to go over the details, all right.
• 20:19
  Philip Pape: So one thing that's fascinating that people miss about sprinting is it starts to reframe how you define intensity, right.
• 20:29
  Philip Pape: It's kind of like what happened to me when I started lifting weights and I realized that the word intensity in the lifting community refers to the weight on the bar, not how much you're pushing it or how much you're sweating or your heart rate goes up.
• 20:39
  Philip Pape: So sprinting kind of has a similar thing.
• 20:42
  Philip Pape: When you, when you experience true maximal output in a sprint, it starts to create a.
• 20:46
  Philip Pape: You experience true maximal output in a sprint, it starts to create a new reference point for effort in your training.
• 20:53
  Philip Pape: That heavy set of squats that felt like a 10 RPE might now feel like an eight.
• 20:55
  Philip Pape: Think about how mind-blowing and amazingly helpful that could be because your capacity to generate force, to recruit muscle fiber, to push past perceived limits Remember, some of this is just mental.
• 21:06
  Philip Pape: Some of this is just mental.
• 21:07
  Philip Pape: It all expands your base, expands of your explosiveness, your power, your perception of what hard is, and that's why sprinting is not just oh, it's just another training tool.
• 21:18
  Philip Pape: It's a catalyst.
• 21:20
  Philip Pape: It can enhance everything else you do in the gym, right?
• 21:23
  Philip Pape: You're not just adding more work, which is typically what we do with cardio.
• 21:26
  Philip Pape: It's adding the right kind of work that amplifies your primary training goal.
• 21:30
  Philip Pape: So the last thing I'm going to say about sprinting for lifters it's simple and it's efficient.
• 21:35
  Philip Pape: That's the essence of this show, isn't it?
• 21:38
  Philip Pape: It's simple and efficient.
• 21:39
  Philip Pape: You don't need complex protocols or hours of your time.
• 21:41
  Philip Pape: A few short, like one or two a week, which would take maybe 15, I mean, do the math but 15 to 20 minutes tops with all the rest.
• 21:50
  Philip Pape: It's mostly rest, let's be honest.
• 21:52
  Philip Pape: But one or two short focus sessions can dramatically improve your body's ability to build muscle, to burn fat, to generate power.
• 22:00
  Philip Pape: You are going to feel super athletic, you're gonna feel even younger than you already are feeling from lifting weights and when you program it correctly, it becomes a force multiplier for everything else you're doing in the gym.
• 22:11
  Philip Pape: So if you want to take your training and physique to the next level, now's the perfect time to join Wits and Weights Physique University so you get access to tomorrow's sprinting protocol workshop plus free entry into our upcoming challenge when you join this week.
• 22:24
  Philip Pape: By the way, these challenges we do they're going to be mini challenges about 10 days long.
• 22:30
  Philip Pape: They're not going to be like an entire month every time, month after month.
• 22:32
  Philip Pape: That's going to burn people out.
• 22:32
  Philip Pape: I'm all about efficiency.
• 22:33
  Philip Pape: It's 10 days.
• 22:33
  Philip Pape: We level up one skill.
• 22:35
  Philip Pape: The first challenge is going to be about actually steps right.
• 22:38
  Philip Pape: So we're going to give you some fun ways to level up your steps not just step count, but different things to try to make it more fun and interesting part of your life.
• 22:46
  Philip Pape: So all of this stuff, it's not theory.
• 22:48
  Philip Pape: We give you systems, we give you support to build your best physique using these tools.
• 22:52
  Philip Pape: So you don't have to do chronic cardio, you don't have to restrict food, all of the things we onboard you.
• 22:58
  Philip Pape: We give you a custom nutrition plan.
• 23:00
  Philip Pape: We give you monthly workouts, the monthly challenges and tons and tons of support and great people in there who are super curious and excited.
• 23:07
  Philip Pape: So if you're a curious person who just wants to learn and you want to get pretty much as much education as you would get in a nutrition certification, but as a person who just wants to level up their physique, go to winstonweightscom slash physique or click the link in the show notes to join Today.
• 23:22
  Philip Pape: Two weeks free, free challenge, free workshop.
• 23:25
  Philip Pape: I'll see you there Until next time.
• 23:26
  Philip Pape: Keep using your wits lifting those weights and remember that getting lean doesn't mean endless hours of cardio.
• 23:32
  Philip Pape: It means training with purpose and with power.
• 23:35
  Philip Pape: I'll talk to you next time here on the Wits and Weights Podcast.