The real fact is while you are running for weight loss which is a great activity to weight loss, it is not the best overall method that you can do. A couple of researches have proven that the most effective tool for fat burning pounds is calorie restriction which is eating less that you have already done. When you are trying so hard to lose your weight, you have to aim to consume 300 up to 500 fewer calories per day than your body uses. You will lose weight steadily at a very moderate rate if you do this but you have to remember that you will also lack the energy in order to maintain a heavy running schedule. The solution to this is to combine a training program designed with your calorie deficit if you want to keep your metabolic fire burning. There are three different types of workouts that you have to do.
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| Running for Weight Loss Training Plan |
When you run at a speed which corresponds to approximately 65 percent of your maximum heart rate, your body burns fat best. If you are doing it by feel, this will translate to a five out of 10 on the effort-level scale. The higher the rate of fat burning climbs, the longer these runs last, so you have to push the duration instead of in the pace in these type of workouts. You have to prevent taking sports drink or energy gels during your running for weight loss because these kinds of drinks have carbohydrate content that will reduce the muscles which reliance on your body fat for duel.
Sprint intervals
Fast running is very effective and impressive tool if you want to lose your weight. You will torch the most calories when you do the sprint as well as your body also burns more body fat for a longer time of period afterward. It is easier for your muscles and joints to do the uphill sprinting which will get your heart rate soaring rather than sprinting on flat ground. It is perfect for you to do eight-week running for weight loss that features sprint interval workouts which call for repeated 30-second uphill runs. These will be a hard effort for you but it will be so easy if you find yourself slowing down before you finish the final interval.
Strength training
Strength training burns additional calories and preserves the mass of your muscles while running melts away excess body fat. This is very essential because when you are eating 300 up to 500 fewer calories than your body uses on your daily activities, you will lose your muscle along with your body fat. Meanwhile, is you add your running by using a couple of full-body strength workouts every week, all of your weight loss will be the fat loss. You can do your strength training at a gym or you can also do it on your living room. You have to focus on your bodyweight as well as weight-lifting exercises such as planks, shoulder presses, pushups, squats, lunges and deadlifts.
The program
This training plan features the three key workout kinds and adds an optional easy run or cross-training session that you can do once a week for those of you who are looking for faster results. This training plan is progressively scheduled which means that the training load gains from week to week.
In this training plan, there is no one-size fits-all plan, so you can feel free in order to adjust this one according to your preference. You can dial the distance back a little bit if you find that the runs are longer than those you are used to performing. On the other hand, if you are already performed to run longer than 45 minutes, then you have to add a little time to some or all of the runs on the schedule.
How many pounds that you can expect to lose on this training will depend on a couple of individual factors such as your diet and how close you to your optimal weight. But you do not have to worry because you will be in better shape after the last week of training than you were before week one.