Running for Weight Loss
Then you should have little difficulties with losing a few pounds ! Not yet running or running for weight loss, but not yet successful in losing weight? Then this page will give you a few running tips on how to most effectively battle the bulge. Running for Weight Loss Tip #1 : Combine Running with a DietYour first running tip does not have anything to do with running. It's about what you eat and drink.Having trouble with losing weight despite exercise? A good no-nonsense guide to healthy foods is The Lose 10 Pounds eBook. It provides good advice in a short guide regarding good foods and bad foods. It definitely exposes a number of myths. Forget about the hypey title for a second. I am convinced that if you follow the rules laid out in this book you are doing everything you need to do to shed the pounds, lose as much weight as you need to and start living the life you want! Right diet advice like the Lose 10 Pounds eBook is so important. Because while running for weight loss, you need to consider that losing weight will only occur if you burn more calories than you consume. So, that means stop taking in fast food, lower your alcohol intake to a maximum of one glass per day, eat your fruits and vegetables and avoid the four c's : candy, cakes, cookies and other crap ! A good way to keep track of what you are eating is using a journal to record all you eat. Do this for a few weeks and check your calorie usage (google for calorie counter and you should be able to find one). Doing this for a prolonged time will give you a lot of insight in what you consume and how many calories certain foods contain. When you wish to lower your calorie intake, you can have a good look at your journal and cut out those foods which are high in calories. After the first few weeks, you will find that you pretty much know how many calories each type of food contains. But don't stop keeping your journal then! Keep on recording what you eat, so you know what you do every day and don't trick yourself in believing that you are sticking to the rules when you are not ! Idea: subscribe to the e-mail course below. You'll get the Lose 10 Pounds eBook completely for free. As a bonus, you'll also receive the Fat Loss Jumpstart eBook which contains nutritional articles an a one-week diet plan to kick-start your new healthier lifestyle. In the ecourse will get plenty of diet and weight loss advice about the types of exercise to do, what foods to eat and not to eat and little gems like "quick snacks that help you fight fat", "how to stick to a diet" and "the four biggest diet myths". Recommended for anyone wanting to lose weight.
Running for Weight Loss Tip #2 : It's (almost) all about the distance you cover
There is a tool on this website which helps you calculate the calories
burned while running.This calories burned while running calculator gives a good approximation of calories burned while running, using only two ingredients : Nothing more. Intense running (as I will tell you below) is very effective in burning fat and burning calories. You work harder, you cover a much longer distance in the same time than when you run slow. But you can only do intense, higher speed running for shorter amounts of time and the risk of injuries is much higher. So, cover distance, and don't be afraid to run slow ! Running for Weight Loss Tip #3 : Run regularlyWhen you want to lose weight, you are not going to get it off with only one session per week. Run regularly. At least three times per week. Some kind of daily exercise is ideal.But if not possible on a daily basis, at least run a number of times per week. This does not immediately stop when you stop running. Recent studies show that a 40 minute period of exercise will keep you burning calories at a higher rate for no less than nineteen hours after you have stopped running ! Only imagine if you did that three times a week or more ! By the way, check out this Reuters article, which confirms that it is never too late to start losing weight. Running for Weight Loss Tip #4 : Fat Burning Zone MythRunning at a low speed is associated with burning fat.Even a website of a major heart rate monitor brand talks about running in the fat burning zone. For once and for all, let's get the facts straight : Hmmm, so does that mean that you do not automatically burn more fat if you run slow ... ? Exactly ! Several studies (from University of Texas and Laval University in Quebec for example) have in fact shown that intense exercise will generally help you burn more fat. The optimal speed would be somewhere between tempo speed and interval pace. 
So, when running for weight loss you will want to
include some more intense running as well into your fitness regime.
However, keep it reasonable (one interval running session per week is plenty), so you minimize your risks of getting injured. OK, let's summarize what we have learnt by putting together some sample schedules of somebody who is running for weight loss: The sample running program for the beginning runner. We'll assume you run three times a week and do some kind of cross-training as well:
The sample running program for the advanced runner who runs almost every day:
The sample running program for the advanced runner who combines running with cross-training (this looks a lot like the type of schedule I use!):
Of course, adjust this sample schedule to your own needs, but I hope you get the basic ideas : Combine the above three with a healthy diet (did someone say Lose 10 Pounds eBook...?) and you are doing everything you need to do to get the pounds flying off ! Recommended Further ReadingThe 18 Most Important Beginner Running TipsOne of the most popular pages on the site, and with good reason. These 18 running tips will help set you up for running success. Beginners Running Programs Take your pick from one of the excellent beginner running programs. These running programs have helped hundreds of runners with their running. How to Start Running One of the most difficult things about a new activity is simply starting it. Get some running tips on how to start running. Running for Fitness When you are running for weight loss, there is no doubt you want to get fitter and healthier. Check out this page if you want to understand more about running for fitness. Running and Weight Loss Some more advice about running and weight loss. The Runner's Diet So, what are the essential elements of a runner's diet? Check out the runner's diet page to find your answer. Running Training Section Got confused when I started talking about interval running, tempo running, etc. Then go check out the running training section. It's got articles on pretty much every important element of running training. Lose 10 Pounds Book Review Haven't subscribed to the Lose 10 Pounds eCourse yet? Want more information about the Lose 10 Pounds eBook. Click the link for my Lose 10 Pounds book review. Wish to have more running tips ? Subscribe to the Best Running Tips Newsletter or to my site blog. Go from Running for Weight Loss Page to Best Running Tips Homepage Have a Question about Running for Weight Loss
Do you have a question about running for weight loss, diet, running when overweight, etc., etc? What Other Visitors Have AskedClick below to see questions from other visitors to this page...
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