I find sprinting to also have a prolonged after-hunger affect in which I normally eat more than I’ve burnt

Stick to a good diet that is less than your BMR (2,300 calories per day for most people), have some discipline and persistance and you will be at your goal weight within 2-3 months.

Engage in low intensity activities like walking for 60 minutes a day. It is the ultimate fat burner, because you burn calories and have no after-hunger effect

Hi Joel,
Thanks so much for putting this post up. I just got back into working out after my baby boy #4 was born. I am really interested in sprint training but cannot do the strategic eating due to breast-feeding. Will I still be able to lose the weight just by interval training and healthy eating or is it necessary to due the whole plan for results?

The first five weeks are not interval workouts and are for those “not in sprinting shape” and not used to the elevated heart rate or intensity, as stated in the intro.

Haven’t been giving Joel the attention he deserves……Well written article, can’t wait to give it a shot…..thanks Joel

@ Galina:
So many doubts over such simple things.. i think when there is so much doubt there isnt much will to exercise at all.. orelse it would be quite simple.

@ Liz:
Have you tried Joel’s “Cheat Your Way Thin” diet? You may not be eating enough to get past a plateau.

Right on — on it straight away!

I believe the first 4 weeks is to get you in enough shape to do the all out sprints for interval training. First has nothing to do with interval training. If your in enough shape to start at week 5 that is where you should start. @ Lou:
@ Wesley:

Do you mean that in week one on 3 dif. days, you run for 20 min. at 70% , 20 min at 75%, 20 min at 80% etc. until you get to week 5 when you actually start the sprinting for 5 intervals of 20 sec sprint and 40 sec. recovery?

Hi Joel,
I have been doing 1 minute sprints, and then 1 minute walking recovery about 10 times with a 3-5 minute warm up before.
Is this okay?