Is your goal to lose weight? Then you should try running. But how do you have to run to lose weight optimally? If you are running to lose weight, the advice of running expert Sascha is for you.
LOSING WEIGHT WITH RUNNING: HOW TO GET STARTED
The initial part is the most difficult. The best thing to do is to start with short, low-intensity, but regular training sessions. This phase is needed to build the foundation and to teach the body to take a higher percentage of energy from fat stores. In fact, in the beginning, the body will draw energy from the carbohydrates it has available in the muscles and liver, rather than drawing from the fat reserves. It is said that in the first 30 minutes of movement you do not burn fat, but this is not the case: the body burns carbohydrates and fat at the same time, but obviously, during the long run you burn more calories than a short run.
Later, when performance starts to improve, runs can get longer. It would also be better to supplement your running routine with strength training to build muscle mass. This not only burns more fat but also corrects muscle imbalances due to running.
HOW OFTEN DO YOU HAVE TO RUN TO LOSE WEIGHT?
After the initial phase, it is necessary to change the content, distance, and intensity of the workouts. The first phase, which lasts approximately 3-4 weeks, focuses on making running a regular workout. After this phase, you need to increase the training stimulus to really burn fat.
HERE ARE THE 6 TIPS:
It is recommended to start with 3 outings per week and go up to 4 or 5. In general, the more you train, the more results there will be. However, it is good to always listen to your body and if you feel the need to take a break, stop. If you don’t give your body this chance you risk overtraining injuries.
2.INTEGRATE WITH STRENGTH TRAINING
Only with running is it difficult to achieve weight loss goals. The higher the percentage of muscle in the body, the higher the basal metabolic rate will be. Better to include at least one strength training a week with weights or bodyweight. In the KissAnime you can find tons of bodyweight exercises to do at any time so you don’t need to join the gym.
3.VARY YOUR WORKOUTS
At first, the beginner gets great results even with short and easy runs, but the body adapts quickly and over time it will no longer burn as much fat as it burned in the initial phase. This is why it is necessary to continuously vary and not give the body the opportunity to get used to it: in this way the metabolism is accelerated and performance is also improved. How to vary? With repetitions, fartleks, sprints, drills, and strength training. A good rule of thumb is not to do the same workout twice in a row.
4.INCREASE THE INTENSITY
An engine running at full speed burns a lot of gasoline. The same process occurs during a high-intensity run: Interval training requires a lot of energy. While it is true that the percentage of fat burned is quite high in slow and long runs, the total daily expenditure (the number of calories burned) is relatively low due to the low intensity of the workout. In the case of high-intensity workouts, such as reps, it’s the other way around. Furthermore, the post-combustion effect is much higher in recovery after a high-intensity activity. Warning: high-intensity running workouts can be exhausting, so they need to be done once a week.
The body needs time to get used to the different training stimuli. You need to rest at least one day a week and make sure you get enough sleep: the quality of rest influences all metabolic processes.
6.POST COMBUSTION, NUTRITION, AND RECOVERY EFFECT
If you are interested in burning fat while running, make sure you burn more calories each day than you are consuming. It is about having a good dose of exercise and a balanced diet. If you focus on just one of these elements, it will be much more difficult to achieve and maintain your ideal weight.
Athletes usually eat a lot of carbohydrates to build glycogen stores in their muscles. In general, this is important to allow the body to exert physical effort but it could interfere with the weight loss goal. In fact, if you want to decrease your fat reserves, you must avoid eating or drinking anything that contains sugar. The body needs to recover after training and needs the energy to return to its normal state. That’s why he continues to consume calories even after running.
Bottom line: The best way to lose weight is to combine running with strength training and a well-balanced diet.