at the beginning of the summer i decided to cancel my gym membership and see what would happen if i were to do only sprinting three times per week for an hour and nothing else here's what happened going to this experiment i had three questions one is spreading actually an effective way to lose fat now of course nutrition has to be on point for this to actually work as fat loss is determined by whether or not you're in a caloric deficit all the spraying in the world will not lead to fat loss if i'm eating recklessly i'll discuss my nutrition a bit more further in the video two is it safe to do this much springing i already know that many people who don't sprint regularly are concerned about whether or not a regular sprint routine will cause any pain or injuries three can sprinting replace the gym entirely i don't plan on giving up weights and the gym but it would be cool to find out if and to what extent sprinting could substitute everything else i was doing previously these are three rules i set for the experiment one i can only use my environment this means i can't purchase any equipment i can only use the tools available around the city of new york that are free and open to the public two i will train for no more than three hours per week each sprint workout will be limited to one hour the reason i'm doing this is because not everyone has the time or the desire to drink for hours and hours and hours three most important rule of all only sprinting is allowed this means i can't perform bodyweight exercises or even do any other form of cardio that may supplement the spring training drills and movements that are or resemble sprinting is okay on day one my body weight was 117 pounds which translates to 53 kilograms just kidding that's my cousin of scale not me my actual starting weight was about 162 pounds but i wasn't too worried about the scale because i'm focused on looking and feeling good not about hitting a certain number only reason i'm even showing it is because i know people will be curious and i'm gonna get asked about it anyways i calculate that i begin around 15 to 18 body fat part of it was that my workout routine fell apart when kovic shut down gyms for months part of it was that i knew i wanted to do this experiment and make a video of the weight loss anyways by day three i realized that i had to plan my days carefully otherwise this experiment was going to fall apart entirely [Music] there's a bunch of rainy days ahead so to make sure to plan my spring workouts around them a little bit of rain is not a problem but i wanted to avoid running in heavy rain by now you might be wondering if i had any plans of setting any personal records in terms of sprint times the answer is no at least not in this video by the way in case there's any confusion when i say sprinting for an hour i'm referring to the length of the entire workout including warm-ups drills sprints and the cooldown i wouldn't do this exact workout every time but i would do it about every 10 days it's day 10 as i was coming over here i was thinking i don't have anyone to time me and i don't have some sort of electric timing system in order to make sure that i can keep track of progress after a proper warm-up and doing some drills i'm gonna give myself 30 minutes and i'm going to see how many 200 meter sprints i can do within that given time frame i'm a bit nervous but i'm about to set the timer let's go [Music] all right i just completed number five and i got that cramping on my sides so i say you know it's game over i'm pretty happy with five oh she could have got six but now i know what my starting point is and i know what to work towards and what to eventually beat for those curious by day 12 i was already at about 159 pounds that's three pounds in about two weeks that's roughly about 1.5 pounds per week at that rate i was confident that i would achieve a decent amount of fat loss by the end of 60 days by day 15 i took out the track specs but the nature of the design carbon fiber plate the thin soles and lightweight masks once you take these out the intensity of the workout automatically goes up a notch i didn't take them out before because i was building up my feet ankles and calves to become stronger in order to handle a more intense workload from the spikes this day consisted of working on starts over and over which for me is honestly a weak point and even though i'm not planning on competing any races anytime soon there's a lot of benefits from improving the start that makes them worth doing even for a non-competitive sprinter what good is to have stamina speed if you can't even get into your run fast enough for example this could benefit a basketball player going around a defender or even someone taking a dog on a walk that suddenly drops the leash the same day began using the spikes i also began massaging my foot with a small ace ball because although i didn't have any issues i did feel the muscles on the bottom of my foot becoming tighter and tender as the days went on apart from this i had no issues and that's because i approached my training in a very specific way my usain bolt video i discussed how he didn't even train on the track all the time and often would train on the grass to put more work in with less impact on the joints the surface on which you sprint is critical by d21 i saw that although i was making progress i wasn't losing fat at a rate that i was excited about i concluded that the main reason for this was because my nutrition was not on point which makes this a great time to talk about how i was eating in the past when i've been on diets i relied heavily on cutting calories which works ridiculously well and i'm not against it as long as your calories are coming from high quality foods but doing that all day makes you feel like an accountant that's obsessed with food labels maybe it wasn't the best idea but this is the first time i want to try out losing fat without canning calories as well the reason why i want to do this is because something else that appeals to me about springing and maybe others as well is the simplicity you can perform one single movement and get all these benefits so i wanted to see what would happen if i kept my nutrition simple the problem is i was enjoying summer too much and having too many cheat meals so as i got closer to 30 days i knew i had to scale it back if i wanted to lose fat at a reasonable rate if you start alone that's ideal because you don't depend on anyone else however if you can bring a partner it makes things much better training with a partner makes the workout much more fun and intense as i'm editing this video i'm currently training with a high level sprinter from jamaica and the workouts are very different these sprint sessions are 20 physical and 80 mental but you don't need a pro to come out and train with you you just need someone who has heart and is willing to push themselves physically and mentally during the experiment i was traveling around a fair amount yet this did not interfere with my training at all and here's why right now i'm in new jersey i'm on a trip from this beautiful hill outside the house which i can use to work on my starts and it shouldn't take long it shouldn't take more than 30 to 45 minutes to get this workout done and i can move on and hang out and have fun for the rest of the day with spreading you have to depend on anything outside yourself to have a solid workout and switching up locations keeps things fun that's the magic of screening even though i don't have a problem being consistent i've found that my workouts are much better when i'm working on something new and i'm much more excited about my training so right now with the biggest show there is right here in new york city at least from what i've seen and we're gonna do sprints as the sun sets we get the city right there in the back it's gonna look dope the plan right now is to sprint from the bottom to about this point right here where the crosswalk is on camera it doesn't look too crazy but trust me this is a steep steep hill throughout this challenge i can honestly say that i found some new spots around new york city that i've never even knew existed before even though i grew up here but even if you're not in a major city there's got to be some locations near you that either you haven't found yet or haven't sprinted on that may be fun this could be near a lake in your town or maybe a steep hill by your house i read recently that they built a 200 meter track on a roof so no matter where you are there's a way to get it done it turns working out from another item on your to-do list to a reason to get out of the house and explore your area while at the same time giving you flexibility to get it in a workout when you have a lot going on but don't feel like going very far by day 33 i was 158 pounds i lost four pounds in one month this may not sound like a lot especially since there's so much noise in the fitness industry that makes both promises about losing fat in a short amount of time the reality is that losing fat isn't the problem problem is keeping the weight off in my experience losing about one to two pounds per week depending on how much body fat you have has always resulted in a successful transformation so stink assistant was actually never really an issue because it was only three times per week and i'm not gonna lie creating this video did help keep me accountable as well i know keeping yourself accountable is hard if you're someone who struggles with this i highly recommend getting a partner to train with or reach out to me if you have any questions check the description in this video for more info on day 46 over six weeks into the experiment i waited now 156 on day 47 i found a sled available for free to the public in the beginning of this i said one of the rules was i can only use my environment and cannot purchase anything if you find something around where you live it's fair game we're making the world our gym at the end of the day at pier 40 they have a soccer field and in the lower level they have this football sled which you can use it's free to get inside and it's free to use a sled as long as no one's using it you should be able to use it as well some of you who live nearby may already know about it but every time i went it was empty so i'm assuming it's not that well known time to answer the three questions that had set at the beginning of the experiment starting with is it safe to do this much sprinting fortunately by the end of the experiment i had no injuries no aches no pains not even shin splints prior to starting this i had some issues with my knee which i had just taken care of and my knees felt great week after week with no problem i have a video on how i fix and strengthen my knees which you can find the description after you finish watching this video the next question which i'm sure everyone wants to know is sprinting actually an effective way to lose fat what i'm showing you are realistic results for someone with average genetics here's how my physique was looking after 60 days with only three hours of spring training per week without counting any calories overall i would say sprinting is for sure an effective way to lose fat even if you don't have tons of experience in sprinting and only commit to a few hours per week it may take a bit more time if you're looking for a gym shark sponsorship but if your goal is simply to get rid of a dad bod and look good at the beach in a fun simple and efficient way there's no better way this leads to the final question of the experiment can sprinting replace the gym entirely in my experience if your goal is simply to look better than the average person at the beach feel more confident and have more energy for all kinds of extracurricular activities yes sir sprinting can replace the gym entirely if your goal is to build the best physique possible then i believe the ultimate strategy is to combine sprinting with lifting weights and plyometrics that's how elite sprinters train and in my opinion that is the ultimate combination now that this experiment is over i intend on focusing on both behind the scenes i'm designing the ultimate program for building a sprint physique a program that can be used not only for speed but also losing fat and building muscle through sprinting lifting and proper nutrition for now check the description you can reach me via instagram or email for starting your own journey and have any questions with that being said like this video for me if you find it useful or interesting click here or here to watch more thanks for watching i'll see you in the next one