Sprinting For Weight Loss: Why Sprinting is Beneficial, How Many Calories Can You Burn

sprinting for weight loss sprinting calorie burns

Sprinting can be a very effective way to lose weight.

Why Sprinting Is Great for Weight Loss

Sprinting is great for weight loss because it’s the type of activity that can require one to use a lot of energy in a short amount of time.

Calories are units of energy that we gain through food consumption and expend or burn through physical activity.

To achieve weight loss, you have to consistently burn more calories than you consume.

When you sprint, muscles throughout the body have to move at a very fast pace; such movement requires a lot of energy leading to a lot of calories burned.

Regularly doing high-calorie burning activities like sprinting can help one to burn more calories than they consume thereby contributing to weight loss. 


How Many Calories Does Sprinting Burn?

There is no exact number as far as how many calories you can burn as factors such as weight can cause the number of calories burned through sprinting to vary from one person compared to another.  Based on your weight sprinting for 30 seconds can burn between 8.25 to 12.21 calories.  

So doing several intervals of sprinting can lead to a lot of calories burned, and if you add calories burned from sprinting on top of the calories you regularly burn throughout the day doing your regular day-to-day activities, it can really add up.


Additional Reasons Why Sprinting Is Great For Weight Loss

Sprinting doesn’t just cause weight loss directly through the act of sprinting itself. Sprinting can contribute to weight loss and also the appearance of weight loss in other ways.

• Can Create EPOC

Sprinting is not just great at burning calories while you’re exercising it can burn calories post exercise as well.

EPOC or (Excess Post-Exercise Oxygen Consumption) is a recovery process that the body goes through after exercise.

Sprinting is the type of activity that can push the body to such an extent that it needs recovery time.

Because sprinting is the type of exercise that has the body working at a very high intensity, it can generate a strong EPOC effect.

•Can Help Tone Certain Muscle Groups

Often when people think about losing weight, they think just about burning calories. However, it’s also important to tone muscles.

Because if you focus only on burning calories, you will lose weight, and you can have a thinner frame, but it can still be soft.

What’s going to give you a thin frame with a firm body will be if you not just burn calories but also develop lean muscle. Exercises like sprinting will help you accomplish both things as they burn calories and develop lean muscle.



The notion that sprinting is great for weight loss is not just a belief.  There are studies that show a correlation between regular sprinting and weight loss (1)(2).


How To Sprint For Weight Loss

An effective way to do sprint workouts is in intervals. Where you sprint for a brief period of time, take a brief rest break where you do a lower intensity activity like walking, jogging, or come to a complete rest to recover + recharge, and then sprint again.

For example, sprint for 30 seconds, then take a break for 1 minute (where you walk, jog, or come to a complete stop), and then sprint for another 30 seconds.

You can do this in several intervals.


How Often Should You Sprint

It’s a good idea to break out your sprint work regimes so that you give your body time to recover.


Diet is A Factor

Doing sprinting or any other physical activity to lose weight will only work if you’re not consuming an excessive number of calories. As stated earlier, weight loss is based on one burning more calories than they they’re consuming so if you’re consuming an excessive number of calories, you’re not going to lose weight just because you’re sprinting.




Kale Benefits for Skin

kale skin benefits

Kale is one of the best foods for great skin. Kale has a variety of nutrients that are beneficial for the skin, and it has many of these nutrients in substantial quantities.


Nutrients Found in Kale That are Great for The Skin


Vitamin K: One cup of raw kale contains 684 percent of the daily recommended dietary intake of vitamin K (ib).

How Does Vitamin K Benefit the Skin:

•Vitamin K can benefit the skin in a multitude of ways such as reducing the appearance of wounds, diminishing the appearance of stretch marks. (studies)(1)

•Vitamin K can reduce the appearance of dark circles around the eyes (ib).  



Vitamin A (Beta Carotene): One cup of raw kale Contains 206 percent of daily recommended dietary intake of vitamin A (beta carotene).

How Does Vitamin A Benefit the Skin:

• Beta Carotene helps shield the skin from the sun which can help prevent skin damage and wrinkles. 



Vitamin C: One cup of raw kale contains 134 percent daily recommended dietary intake of vitamin C.  Vitamin c is good for collagen production. 

How Does Vitamin C Benefit the Skin:

•Vitamin C can prevent fine lines and wrinkles because vitamin C assist with collagen production. 



Vitamin B6: One cup of raw kale contains 9 percent.

How Does Vitamin B6 Benefit the Skin:


Vitamin E: One cup of raw kale will contain a small amount of vitamin e. One cup of cooked kale will contain a little bit more vitamin E. It’s important to note however, that vitamin e is found in small amounts in kale. 

How Does Vitamin E Benefit the Skin:

• Vitamin E is antioxidant that can help prevent damage to the skin caused by free radicals. 


With All of Its Contents Combined, How Can Kale Benefit the Skin?


Helps Protect Skin from Sun and Other Forms of Free Radical Damage

As already mentioned, Kale has vitamin K and vitamin E which are great for fighting free radical damage

Kale contains antioxidants that can help fight free radicals from damaging the skin. It’s good to protect skin from the sun because, over time, sun exposure can eat away certain proteins in your skin, ultimately leading to wrinkling.

Things like pollution and eating not so great foods can also lead to free radical damage.

Free radical damage can overtime break down contents in the skin which and over time degrades the skin.


Can Help Prevent and Reduce the Appearance of Wrinkles and Fine Lines

As stated before, kale has vitamin C. Kale can help with collagen production and maintenance. Collagen is a protein content that helps skin bounce back after the skin is creased or folded because of certain movements, which helps prevent wrinkling.


Can Help with Skin Discolorations

As mentioned before kale can help reduce the appearance of dark spots, wounds, and stretch marks.

Kale can also help with dark circles around the eyes.


Methods For Using Kale to Benefit the Skin

Kale can be eaten or applied topically for skin benefits. 


Some people even make kale face mask.

Popular ways kale can be applied as a face mask:

Does Jump Rope Burn Fat?

jump rope weight loss burn fat

Is jumping rope good for weight loss?

Yes, jumping rope is a very effective exercise for creating weight loss.

Why is Jump Rope a Good Exercise for Weight Loss?

Calories are units of energy that gain through food consumption and burn or expend through physical activity.

Every movement that the body does requires some energy.

The reason why jump rope is so great for weight loss is it’s the type of exercise that can generate a lot of movement throughout the body in a short amount of time making it a very efficient way to expend energy/ burn calories.


How Many Calories Does Jumping Rope Burn?

Jump can burn a lot of calories in a short amount of time. There are many factors such as weight and how you exercise for which can determine how many calories jumping rope will burn.

Very Convenient Way to Lose Weight

Not only is jumping rope to work out a very efficient way to work out for weight loss it’s a very convenient way to work out as well.

Some reservations that people express about exercising is that it’s too time consuming and takes too much preparation.

Jumping rope is an activity that you can do in the convenience of your own home that allows you to burn calories very quickly. It gives you a real full-body workout in a short amount of time.

Jump rope is an activity that requires no equipment.

Jumping rope can be an exercise you can do at slow, medium, or fast pace depending on if you want to exercise quickly or not.

It requires very little preparation except to stretch and wear some comfortable workout clothes.

If you want to shorten the time you exercise you can by increasing the intensity at which you exercise.

Jump rope can serve great as a HIIT exercise. HIIT is a way of exercise where you do a quick high, intensity burst followed by a recovery period (where you do a low-intensity exercise or come to a complete rest) followed by another quick high, intensity burst.

Jumping rope is the type of exercise that builds muscular endurance and cardiovascular endurance, allowing you to exercise longer without breaks and get more out of your exercise in a shorter amount of time.

Added Weights

Added ankle weights can be a great way to make the exercise more challenging as these weights will create resistance requiring your body to work harder.

Adding weights may even allow a person to burn more calories in the same amount of time jumping rope.

However, it’s important not to focus on exercise alone. You want to make sure that you’re on a good diet. That will help you achieve a calorie deficit. While at the same time providing your body with proper nutrition.


The Importance of Having a Great Diet as Well

When trying to lose weight it’s important to have a great diet as well as exercising to lose weight can be undermined if a person has a diet that is not weight loss friendly.


How Positive Thinking Can Help With Weight Loss

Weight loss is a skill, and like any skill, it can be learned. But often, that learning process comes through trial in error. Often, the ability to stay positive or not through the trial in error period separates the people who are successful with weight loss from those who are not.

How To Cultivate Positive Thinking for Weight Loss

1. Realize That with Every Mistake There is a Lesson to be Learned

Every time you make a mistake, such as eating something you weren’t supposed to, there is a lesson to be learned. Realize that every lesson learned puts you one step closer to reaching your weight loss dreams, and if you stick with weight loss long enough, those lessons are going to mean something.

Now sometimes, it can take some digging to find the lesson learned.

See the good even in the bad when you have a bad experience. For example, let’s say you cheated on your diet. Try to figure out why you cheated on your diet and what you will do in the future to prevent that from happening.

Then instead of focusing on the fact that you cheated on your diet and gained a couple of pounds, focus on what lessons you learned. Doing this puts a positive spin on a negative situation, as weight gain is temporary but learning a new lesson.


2. Set Bench March Goals

Set smaller shorter-term goals that highlight your weight loss success. That is why it’s good to set short-term, more immediate goals. So, for example, instead of losing 40 pounds over the next couple of months, you can change your goal to losing 1 or 2 pounds every two weeks.


3. Avoid Negativity

Try to avoid, mitigate, or better manage any source of negative emotions. You want to prevent yourself from being in a negative headspace because when a person is in a negative headspace, they’re more emotional and impulsive and less objective & disciplined, which can cause them to cheat on their diet.

Another reason why being in a negative headspace can cause someone to cheat on their diet is that they may eat foods outside their diet for comfort when they are in a negative headspace.


4. Visualize The Benefits of Achieving Your Goals

Remind yourself why and the benefits of your why in a positive way. For example, let’s say you want to lose weight to have more energy when you spend time with your children. Maybe whenever you play games or sports with your kids, you always find yourself getting tired, and you want to have more energy.

Visualize yourself more in shape and playing tag, basketball, or soccer, and being full of energy. Visualizing the rewards and benefits of achieving your weight loss goals can keep you in a positive mind frame and keep you eager to achieve your weight loss goals.


5. Learn To Become More Centered

Learn to become more present. When you’re present, you’re more engaged in what you’re doing, and you have a more positive take on what you’re doing as well, which can be very beneficial if you’re trying to lose weight.


6. Fill Your Day With Things That You Love & Are Passionate About

Fill your day with activities you are passionate about and love doing. Doing things you love will keep you in a positive mood and give you a dopamine boost, so you don’t have to turn to food, and they will keep you from getting bored, which is another reason people turn to food.


7. Give Yourself Things To Do In The Evening

Many weight-loss diets have certain cut-off times, and it’s easy to start craving foods and to start getting down on your diet because all you think about is how hungry you are.

That’s why it’s very important that you are doing something engaging and fulfilling if you’re on a diet that requires you to stop eating at a certain time, so you have something to occupy doing times when you get food cravings. These food cravings should occur less over time.


8. Do Things To Take The Negative Emotions Out Of Working Out

One of the ways that you increase positive emotions is to do things that put you in a negative emotional state, such as dreading working out. You can try to make working out a more pleasurable experience. For example, you can hold off listening to music and only allow yourself to listen to music when you work out


9. Learn How To Become a Happier Person In General

Don’t just learn how to stay positive when it comes to weight loss. Learn to stay positive and happy in general.

Are Cherries Good for Weight Loss?

cherries weight loss

Cherries can be very beneficial for weight loss.

How Can Cherries Help with Weight Loss?

Cherries can be eaten by themselves but are often eaten with other foods.

Cherries can make meals that they are incorporated into more filling out adding a lot of calories to the meal if cherries are incorporated into the meals with moderation.

Great Way to Satisfy Sweet Tooth

Cherries are often incorporated into desert style meals or meals that are designed to satisfy one’s sweet tooth.

Sweet foods can be very problematic when trying to lose weight. As there are so many sweet foods options that are not healthy and not weight loss friendly. Often times people have cravings for these unhealthier food options.

Cherries can aid as they can complement many healthier sweet foods options giving taste to these sweet food options and they can also make these sweet foods options more filling while not dramatically increasing the number of calories. For example, cherries can be added to yogurt. Yogurt is a popular food that can aid with weight loss that cherries can compliment.

One of the main reasons why cherries have the potential to be an asset in someone’s weight loss diet. Is that cherries are comprised of water content. A significant amount of a cherry’s weight comes from its water content.

Cherry’s water content help make cherry’s weight loss friendly, because water has absolutely 0 calories. Water can also do a great job of filling up our digestive system which makes water weight loss friendly. Therefore, foods that have a lot of water content also tend to be weight loss friendly. Cherries have a significant amount of water content.

Another characteristic of cherries that make them great for weight loss is that they don’t have sugar in excessive amounts.

Sugar often gets a bad reputation as being not so great for weight loss. However, the sugar found in cherries is natural sugar not processed sugar. Also, the sugar is not found in excessive amounts in cherries to where it would make cherries fattening. Therefore, cherries are able to satisfy one’s sweet tooth without being fattening.

Are Oranges Good For Weight Loss?

oranges weight loss

Oranges can be great for weight loss.  Oranges can be great for weight loss because they can suppress hunger at little calorie expense. A medium size banana is only around 60 calories and can be very filling to eat.

Weight loss is all about keeping calorie intake down so that are person is consuming less calories than they burn.

Therefore, adding low calorie filling foods like oranges to one’s diet is an effective way to help keep calorie intake down.

Oranges be a food that is effective at suppressing appetite but at the same time is low in calories has alot to do with its fiber content.

Oranges fiber content also plays a part in oranges being a low-calorie density and weight loss friendly food. 

Fiber is a complex carb that is hard for the body to break down and extract energy out of. Therefore, when you consume fiber, it can fill one up at almost no calorie expense.

A medium sized orange contains about 3 grams of fiber.

Oranges high water concentration also plays a big part in oranges being great a suppressing appetite while at the same time being low in calories.

A food’s water content adds weight to the food and makes the food more filling without adding any calories to that food as water has no calories.

 Oranges are made up of 86% to 88% water.



Weight Loss Friendly Way to Satisfy Sweet Tooth

Sugar cravings can be a problem when trying to lose weight.  When it comes to looking for a food that can satisfy your sweet tooth when trying to lose weight it can be difficult. 

Many sweet tasting foods are not weight loss friendly and or not healthy.  Oranges can be a weight loss friendly and healthy option to satisfy one’s sweet tooth.  Oranges have a tropical sweet flavor and are very delicious to eat.



When on a weight loss diet another important thing to consider besides whether a food is weight loss friendly or not is also is it nutritious.

Oranges are very nutritious. Incorporating oranges into your weight loss diet will help ensure you are getting proper nutrition.

There are many other fruits as well that are weight loss friendly and that are great for weight loss.

Is Chicken Good for Weight Loss?

chicken weight loss

Chicken can help with weight loss if incorporated into a diet correctly. One of the main reasons that chicken is great for weight loss is due to its high protein content.

Protein is great for weight loss because it can fill you up at a moderate calorie expense. Therefore, foods that have a high protein concentration tends to be able to fill one up at minimal calorie expense. Chicken is one of the best sources of protein.

The reason why protein is so great at filling one up and suppressing appetite is that it has an effect on ghrelin. Ghrelin is a hormone that controls hunger.

Peptide YY is another hormone that affects hunger. Protein consumption has an effect on Peptide YY as well.


How To Prepare Chicken For Weight

How you prepare chicken has a lot to do with how filling the chicken will be. Frying chicken makes it less weight loss friendly because when you’re frying a chicken in oil, the oil is liquified fat; therefore, you’re adding fat to the chicken (ib). The type of fat that is being added to the chicken is an unhealthy type of fat. Also, adding a lot of extra calorie-based ingredients can add calories.

You can add some ingredients for flavor in moderation. However, you don’t want to add calorie-based ingredients excessively. When eating chicken for weight loss, you want to avoid eating the fat content and eat lean poultry (ib).  A baked or grilled chicken breast can be one of the best parts of the chicken to eat because you’re not eating fat (ib).

Popular Ways Chicken Can Be Eaten For Weight Loss

Weight Loss Friendly Entree

Often the entree can be the least weight loss friendly unhealthiest part of the meal. Chicken can be a weight loss friendly, healthy entree option.

Added To Salad

Adding chicken to a salad can really complement the salad. The chicken can make the salad meatier, and more filling consume.  Also, if you’re eating for weight loss, the chicken incorporated into the salad can make the salad more filling without adding a lot of calories to the salad.

Health Benefits of Bananas

bananas health benefits

Bananas are one of the popular foods to eat worldwide. It’s not hard to understand why, as bananas are natural, tasty, nutritious, require no preparation, and provide a number of health benefits.


Benefits of Bananas

1. High in Nutritional Value

 Due to the high amounts of nutrients found in chia seeds, chia seeds have been deemed a superfood, and when you really start to understand the nutritional value that they provide per ounce, it’s not hard to see how chia seeds were able to obtain their “superfood” status.

A Medium Size Banana/7″ to 7-7/8″ long/ 118 grams/ provides:
Carbs 27 grams (9 percent DV): Sugar 14 grams Fiber 3.1 grams (12 percent DV)
Protein 1.3 grams (2 percent DV)
Fat 0.4 grams (0 percent DV)
Vitamin B6 (20 percent DV)
Vitamin C (17 percent DV)
Potassium  422 mg (12 percent DV)
Magnesium (8 percent DV)
Calories  105

Bananas have many nutrients, but the nutrients it has in substantial quantities include vitamin B6, vitamin C, potassium, and magnesium. Many of the benefits that bananas provide are largely due to these nutrients.

2. Bananas Can Aid in Weight Loss

If incorporated into a diet correctly, bananas have the potential to aid in weight loss. Bananas are weight loss friendly because they can suppress appetite at relatively little calorie expense since one medium size banana contains only around 100 calories. Bananas’ ability to suppress appetite at little calorie expense has a lot to do with their water and fiber contents.

Water and fiber are great appetite suppressants; water has no calories and fiber has almost no calories.

Bananas can be a weight loss-friendly alternative to less healthy sweet foods.


3. Could Help with Heart Health

Bananas contain potassium and fiber which are both beneficial to the heart. Potassium can help with improve blood pressure.

Fiber can also help improve blood pressure. 

Research has shown that the levels of low-density lipoprotein (LDL) or “bad cholesterol” can be lowered by the consumption of fiber.


4. May Help Your Gut

Eating bananas can be beneficial to gut health.  Bananas contain insulin and a type of dietary fiber which are beneficial to good bacteria in your gut.


5. Great Source of Energy

Bananas can be a great and weight-loss-friendly source of longer-lasting energy. Bananas’ ability to provide long-lasting energy has a lot to do with their fiber and sugar content.

Sugar is an easy source of energy for the body. Fiber slows down the ability to absorb sugar. Therefore, when you eat a banana, the banana’s fiber content will slow down the body’s ability to absorb the sugar content, which will lead to long lasting energy.

So, if you’re looking for a low-calorie source of long-lasting energy bananas can be a great option.


6. Can Great Food for Exercising

Bananas can be a great food for exercising because they are nonfattening source of long-lasting energy which can help you stay energized while exercising. Also, bananas have important electrolytes which can help you prevent cramping while exercising.


7. Bananas are a Great Source of Potassium

Bananas are great for the heart due to their potassium content. As mentioned earlier one medium size banana has 12% of daily recommended potassium

Although potassium is a great source of potassium there are also other foods that are a great source of potassium as well.




Bananas require no preparation before eating. All one has to do is peel a banana and eat it.

Is Green Tea Good for Weight Loss?

green tea weight loss

Green tea has the potential to be great for weight loss.

Why Green Tea Can Be Great for Weight Loss Diet

1. Can Be Low in Calories and Filling

Properly prepared, green tea has the potential to be great for weight loss as it can be a low-calorie way to fill yourself up.

When you put green tea into hot water you a starting at a virtually no calorie base. Which means there is room to add ingredients like honey for flavor in moderation and it can still be low calorie drink.


2.May Have A Moderate Impact on Metabolism

Green tea has a catechin known as epigallocatechin gallate (EGCG) which has been shown to boost metabolism.

Alot of the studies measure green tea extract which has higher levels of catechins.

Green tea also has caffeine which may have moderate effects on promoting weight loss.


Ways Green Tea Can Be Used For Weigh Loss

1. As a Way to Keep Appetite Down Between Meals

It can be sipped in between meals as a low-calorie way to suppress appetite in between meals.

2. As a Way to Fill One Up So They Don’t Eat as Many Calories During Meals

It can also be sipped during meals; filling yourself with green tea may help limit your appetite and cause you to eat less.

3.  A Lower Calorie Healthier Way to Satisfy Sweet Tooth

There are so many sugary beverages such as various soft drinks which can be unhealthy and not great for weight loss.

Prepared correctly, drinking sweetly flavored green tea can serve as a great low calorie heathier option to satisfy one’s sweet tooth.

Green tea may not just help with non-weight loss friendly sugary beverages it can help satisfy your sweet tooth in general and stop you eating unhealthy sugary foods as well. As there are so many unhealthy sugary foods and drinking sweetly flavored green tea can be a great alternative to turn to and can help you resist the more sugary and unhealthy options.


Does Not Guarantee Weight Loss

It’s important to state that drinking green tea does not guarantee weight loss.  How successful green tea will be at promoting weight loss all comes down how it’s being prepared and is strategically be used as a low-calorie way to fill one up so that they can keep their overall calorie intake down.


Very Healthy

Green tea is not just great for weight loss, green tea is also very healthy.

Is Dancing Good For Weight Loss?

dance weight loss

Dancing can be great for weight loss.

Why Is Dancing Great for Weight Loss

1. It’s Effective at Burning Calories  

Many factors control exactly how many calories you will lose dancing.  You get videos that can guide you on what moves are the best for weight loss.

A person weighing 185 pounds will lose around 266 calories dancing for 30 mins. However, there are many factors that exactly how many calories will be burned.

2. Dancing Is Fun

One of the biggest reservations people have about exercising is that exercising can feel like a chore because individuals are often not having fun and enjoying themselves when they exercise.

Exercising through dance can be a great way to make exercising more fun enjoyable. One can potentially lose themselves in the music and even possibly forget they are exercising.

Also, a great way that can make exercising through dance even more and enjoyable and something to look forward to is by cutting off listening to all music throughout the week, and only allow yourself to listen to music when you’re exercising. You may actually find yourself looking forward to exercising because it’s the one time you get to listen to music.

Not only is dancing fun but it’s a great way to build coordination (ib) and it doesn’t hurt anybody to learn some dance moves.


3. Convenient Way to Exercise

Dancing is not just a way to exercise it’s a convenient way to exercise. Another reservation people have about working-out is that it’s inconvenient. The time and preparation that requires is a reason people have reservations about it.

Dancing can be a very convenient way to work out. Dancing can be a very convenient way to work out because it’s something that you can do right in the comfort of your own home. Dancing does not require any exercise equipment. If you have a smartphone, you can listen to music right your smartphone, and that music is for dancing.


•It’s always a good idea to stretch whenever you exercise, and that also goes for dancing.
When exercising for weight loss, it’s a good idea to listen to upbeat music that will pump you up to work out.

•As already mentioned, there are plenty of workout videos that let you know what movements are great for dance.  It’s essential to wear comfortable clothing.