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Insanity is a good program for losing fat, but if you're trying to get more athletic, you need to follow a program that focuses more on increasing your strength and speed. Try doing either the 5x5 or...

If you're 5' 9", you should probably keep your weight under 200 pounds, unless you naturally have a very broad build. Genetically, you aren't going to be able to carry any more lean mass than this...

1. If you want to focus on short track speed, practice sprinting at distances of 20 meters, 40 meters, 60 meters, and 120 meters. Anything over 200 meters is considered more middle distance, but your...