Running for Weight Loss
Well, you picked the perfect activity to engage in. Frequently running ? Then you should have little difficulties with losing a few pounds ! This page will give you a few 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.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 ! Running for Weight Loss #2 : Diet BooksHaving trouble with losing weight despite exercise? A good no-nonsense guide to healthy foods is How to Lose 10 Pounds in 10 Days. A bit of a salesy title, but it is actually a very simple short guide that exposes good foods, bad foods and a number of myths. Whether or not you really lose those 10 pounds in 10 days or a little less, if you follow the rules laid out in this book you are doing everything you need to do to shed the pounds and start living the life you want.Running for Weight Loss Tip #3 : It's (almost) all about the distance you coverThere is a tool on this website which helps you calculate the calories burned while running.This 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 #4 : Run regularlyWhen you want to lose weight, you are not going to get it off with only one session per week. Run regularly. 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 ! Running for Weight Loss Tip #5 : 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 (1-2 sessions per week), so you minimize your risks of getting injured. OK, let's summarize what we have learnt with putting together a sample schedule of somebody who is running for weight loss :
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 and your doing everything you need to do to get the pounds flying off ! Subscribe to the Best Running Tips Newsletter or to my site blog. Go from Running for Weight Loss Page to Beginner Running Tips Go from Running for Weight Loss Page to Best Running Tips Homepage Beginners Instructions to Beginners Running Programs | Beginners Running Program 1 | Beginners Running Program 2 | Beginners Running Program 3 | Running Programs FAQ | The Benefits of Running | How to Start Running | Running for Weight Loss | Running and Weight Loss | Running for Fitness |
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