You already know that running is one of the aerobic activities with which more kilos can get to lose. But there are a number of aspects related to the way to train, food or rest periods. You should know if your goal is to lose weight with running. Keep reading!
How to lose weight while running?
Running is a complete exercise, ideal to achieve an excellent physical shape while increasing strength and endurance. Running you burn a significant amount of calories, 400 – 500 in an hour, always depending on your weight and the intensity of the training. Also, especially if you make a long career, you will also see how localized fats are reduced whenever you train in the right way. Related: How to turn fat to muscle within short time?
There are different theories on how to train to lose weight while running and you have to remember that any training has to be personalized and take into account the individual objectives, but if yours is to lose weight, pay attention to the advice that we give you below.
1. A minimum time
Going for a run, even 15 minutes every morning, is a healthy practice that will come great to keep you in shape and make you feel more agile and strong, but if you’re starting running and running at a steady and smooth pace (like should be), keep in mind that you will begin to see the results only when you manage to stay in the race at least 30 – 40 minutes . Although you sweat from the minute one, you will be eliminating mainly water and mineral salts, getting rid of the kilos costs a little more. Be constant and do not get discouraged because, finally, you will lose weight running.
If you train regularly and you notice that you do not lose weight running, you may find yourself in a phase of career stagnation. Our body is a perfect mechanism, which adapts quickly to the effort that must be made in any circumstance. If you always do the same route, during the same time and at a similar pace, at first you will spend a lot of calories but, little by little, your body will become more efficient and spend less.
To avoid this, try to change your running routine. Varies in your workouts by combining running with other activities, including high-intensity intervals and workouts on slopes, or by doing, once a week, a fartleks workout that includes major changes in rhythm.
3. Go for the fat
Although your goal is to lose weight while running, do not obsess over the scale. It is normal that during the first weeks you do not see the weight loss reflected (you may even weigh more). When running, you work the musculature of your upper and lower extremities and you must remember that the muscle also weighs.
Do not think that you are not losing weight while running, have a little patience, because you will be able to eliminate fats while your speed and your endurance in the rate increase. The goal of losing weight with running will come sooner than you expect. Remember that finishing your workout with a final sprint will cause your body to continue burning calories and fat during the later hours of recovery.
4. What you eat, matters
To lose weight running you must follow a proper diet to help you get it. You do not have to establish restrictive menus, simply based on a varied diet, which allows you to take just what you need to get the most out of your effort. Successfully combining different foods can influence you to lose weight by running faster and always in a healthy way. For example, for a long race, you will have to have enough energy to resist and finish the course.
Compound carbohydrates (pasta, rice, cereals …) a few hours before, will be your best allies. If you are going to run with rhythm changes or train at intervals, an extra help in the form of simple carbohydrates (fruits) is an excellent option and when you finish the training, remember that you will also need protein so that your muscles can recover from the effort made. Control the amounts so that you ingest fewer calories from the spends, inundate the shoes and begins to lose weight practicing running. You might also like: http://magazinemi.com/get-rid-of-belly-fat/