#joggingweightloss

[albert345]

Jogging For Weight Loss

If you want to start running in order to lose weight, you must adhere to certain rules.

The body expends a lot of energy while running. At the same time, metabolism is normalized, calories are burned, metabolism is accelerated, and the work of the digestive system is improved. In addition, the muscles of the body are strengthened, the circulatory system is saturated with oxygen, the level of cholesterol in the blood is reduced, and the work of the cardiovascular system is improved.

Jogging is one of the easiest and most affordable weight loss methods. At the same time, those wishing to lose weight complain that they regularly run, but at the same time do not lose weight. The thing is that running for weight loss  has many nuances that must be taken into account in order to get the desired effect.

So, let's figure out how and how much to run to lose weight.

1. Run for more than 40 minutes

For the first 40 minutes of running, the body runs on carbohydrates (glycogen is a complex carbohydrate stored in liver and muscle cells). And only then the transition to the stage of fat burning occurs. That is, to run to lose weight, you need at least 50 minutes at an average pace.

Perhaps this is the first thing you need to know on this topic. If you are a beginner, you will hardly be able to master 40 minutes at once. For beginners, we recommend alternating between slow running and brisk walking.

For a trained runner, the ideal method of losing weight would be a long cross-country race lasting at least an hour, at a monotonous speed, at a heart rate of no higher than 150 beats / min, which corresponds to running with low intensity.

2. Eat right

You can often hear the phrase: "For you, runners, even if you eat a whole cake, it will burn out in training." Unfortunately, this is not so.

To reduce fat mass, you need to use more energy than you consume. This means that any amount of physical activity works for the benefit of fat burning only in combination with proper nutrition.

3. Be sure to eat after exercise

Another misconception is that if you fast after exercise, you can burn more calories. If you want to use jogging to lose weight, don't starve yourself.

The word "diet" does not always mean fasting, a sports diet is the right set of foods, their combination and quantity, as well as avoiding junk food: fast food, soda, chips, mayonnaise, starchy foods, sugar, overcooked food, snacks on the go.

Include cereals, fresh vegetables and fruits in your diet. Drink plenty of clean water.

Read on:  How many calories are burned while running

4. Exercise regularly

A light jog once a week will be enjoyable, but useless in terms of weight loss. To get rid of those extra pounds, run at least three times a week.

Winter, rain, wind - this is not a reason to cancel training. Now on the sports goods market there is a huge amount of equipment that allows you to train in any weather.

5. Alternate between different types of workouts

Long-term cross-country running, high-intensity interval training for the trained runner, cross-country running, strength training from the basic training complex - there are many ways to diversify your workout. For example, 10 jogging strength exercises with video .

6. Have fun exercising

Only by enjoying what you are doing, you can quickly achieve results. If every run for you is a psychological and physical torment, then the body will very soon begin to resist this stress, as a result, injuries, depression and invincible laziness are possible.

Favorite music in headphones and bright fashionable outfit usually help to cope with this. Why aren't you motivated?

7. Be patient

Having decided to start running in order to lose weight, you must clearly understand that without harm to health, the process of getting rid of extra pounds takes at least three months.

For everyone, this period is individual and depends on many factors: the amount of extra pounds, the metabolic rate, the number of workouts per week, the absorption of nutrients in the body, metabolic disorders, the desire or unwillingness to adhere to the diet.

And here are some recommendations on how to run correctly to lose weight and see the effect of training read more...