Calories burned,abs showing and time taken after running a mile? Need some info..?

Question

Age 17

59-60kg

Male

175cm height

1)How many calories will i burn by slightly sprinting? 9-12 km/h

2)My upper abs have started to show, can i reduce belly fat completely but still expant my body frame and gain weight? I lift weights every day..

3)Also, i think i can run the mile in 8 minutes. How can i reduce it to 5:30? I'm joining the army and I want to achieve lower than 6 minutes. I can run twice maybe 3 times a week.

Answer 1

There are loads of calorie calculators on the internet (just type into any search engine and you should get some).

Based on your information, running at 12kph would burn about 12 calories a minute.

If burning fat is your main goal, then, (although it will burn less fat per minute), doing longer, slower runs is probably better. This teaches your body to use fat as its prime energy source, whereas when you are sprinting, your body just uses up the readily available glycogen in your muscles.

The long slow runs will also help your body become more efficient at burning fat, even when you are not exercising.

As for improving your mile time; As well as the long slow runs, I'd start to do some speed intervals once a week. (Maybe 400m or 800m reps at your target mile pace?) That will certainly help you run faster.