weight loss, lifestyle
Share in WhatsApp
Running and weight loss: exercise for stomach and sides
- Running and health
- Conditions for weight loss
- Where better to run for weight loss
- In which mode to run?
- Wait for the result
- General guidelines
- Running and eating for weight loss
Beautiful figure with expressive curves is every woman’s dream. And on the way of its implementation are often faced with the problem of excess weight. As you know, the most problematic areas for women are the abdomen and flanks. As soon as they started to gain weight, it is necessary urgently to start to do fitness for weight loss. The simplest form of exercise that effectively burn calories is running. On how to use its potential, we describe in this article.
Running and health
Jog at any time of the day — a great tool for weight loss. Running belongs to aerobic sports, and that means running exercises require significant oxygen consumption is used by the body as the primary source of energy.
Active burning oxygen stimulates metabolic processes in cells tissues and organs, which promotes the burning of lipids (fat). To start this process, you need to learn to run correctly. Well-built cross-country training will be useful not only for the weight loss, but also for improving muscle strength, General endurance of the body, stabilize the emotional state.
Additional advantages of running include:
- reducing the risk of developing diabetes;
- stabilization of blood pressure;
- improving the condition of the veins and blood vessels;
- to reduce the likelihood of heart attack and stroke.
Weight loss through running available for people of any age, gender and physical fitness. The main thing — the regularity of classes, avoiding harmful habits and a healthy motivation.
Conditions for weight loss
To lose weight, you need to consume fewer calories than you expend. This is the main condition for weight loss. Running refers to intensive physical loads. While Jogging muscles work and actively spend energy starts the process of digestion of lipids. 1 hour sessions on average are burned 50-80 grams of fat. First and foremost, the weight goes from the problem areas — the belly and sides.
However, you need to understand that we should not expect impressive results from a 15-minute jog. Sculpture of a beautiful body takes time and proper training.
If we consider the conditions for weight loss in the complex, then their ranking will be:
- regular exercise at least 3 times a week;
- the duration of the class for at least 30 minutes;
- proper nutrition;
- avoiding harmful habits;
- a reasonable period for rest and recovery.
Do not immediately embark on a lengthy training. The body must adapt to increasing physical activity gradually.
Where better to run for weight loss
Those who decided to start running, you first need to decide one very important question: where to do it. You can run in the gym or at home on a treadmill, on city streets, at the stadium in forest Park.
Each option has its pros and cons. Home workouts save time and running in the gym on the treadmill can be combined with other exercises in the gym etc But the best way to lose weight quickly through running is to do outdoors. In this case, light is more efficiently saturated with oxygen, the amplitude of movements more the body’s metabolism is faster.
Active weight loss will be possible only if run continuously for 20-30 minutes. The longer the workout, the more you burn the body calories. Of course, you need to start small: with at least 10-15 minute sessions. As muscle strengthening and endurance workout duration gradually increased.
In which mode to run?
Many people think that the faster a man runs, the more he spends energy, and therefore burns more calories. It is a common misconception: a quick sprint does not fit the terms of weight loss. In this case, will be spent the energy available in the muscles. So the sprint for weight loss not suitable: “to lose weight” would be muscle, and fat have been, and will remain so. Option to run fast and long is only suitable for professional athletes with years of experience.
Fans of fitness, running for weight correction and health promotion, this load will not bring any benefit, nor health. Therefore, in order to lose weight, you need to run at a slow or average pace. It will help tighten up problem areas of the sides and belly and increase the level of muscular endurance.
Wait for the result
Regular workout will definitely be pleased with a positive result. After about a month of classes, it will be seen that the figure starts to change for the better. Muscles come in tone, the stomach will become more flat and the sides toned. Six months later, the figure transformed more radically. And most importantly — if you continue running, the weight will not return, as it usually happens when a person goes on a diet and abandoning her, sees that once again gains weight. While proper nutrition for weight loss combined with Jogging sessions is also important: such a complex will be much more effective and healthier.
Jogging in need of quality sports clothing and footwear. Should dress for the weather. But in any case, equipment should be easy and convenient. It is recommended to eat two hours before training. If a run is scheduled in the morning, 30 minutes before you can drink half a glass of sweet tea or juice. Immediately after a run is not worth it. Wait at least 40-60 minutes. But on the contrary it is recommended to drink, and better than traditional clean water — for weight loss it is the best option.
Running and eating for weight loss
Weight loss through running itself very effectively. But that extra weight went faster, you need to pay attention to nutrition for weight loss as one of tools of struggle against folds on the abdomen and sagging sides. In the complex running and proper nutrition always give excellent results. However, this does not mean that you need to sit on a rigid diet. Simply learn to observe the daily routine and take food in small quantities at the same time. Will also have to limit the consumption of sweet, salty, smoked and flour.
Try to eat more greens, fruits and vegetables, dairy products — they have a lot of calcium, strengthens bones. Drink at 2-3 liters of water to increase metabolism in the body.
Thus, with the run 30-60 minutes at a time, rationally planning your day and applying proper nutrition for weight loss, can be effectively work on burning excess fat in problem areas.
Uses photographs Shutterstock