1. Train like you mean it. Intensity drives your growth. Listen to your body and push yourself to the limit. Bring enthusiasm to your sweat session.
2. Embrace high intensity interval training (HIIT). There are a few methods within HIIT, but the key is to stay moving to torch some extra calories. You can burn 15-20 calories a minute!
3. Lift heavier weights (not the heaviest ones you can find). You have to improve your strength gains so you must progress. Hire a trainer to help you through this or you may hurt yourself. Be smart about it.
4. Try plyometrics (jump training) if able. Plyometrics will spur fast-twitch fiber growth possible giving you that sprinter look! Get some!