2 Steps To Maximize Fat Burning With Running For Weight Loss

If you practice running for weight loss for days, weeks and maybe months and you do not get any result, you do not lose weight whatsoever, then you are doing it wrong. For you to do it right, read the following 2 steps solution.

1. Sprints Will Burn Your Fat

Sprints will maximize your fat burning and will eliminate fat from your body fat because of the intensity of the sprint. A steady jogging or running does not produce the massively vital afterburning effect whereby your body will burn off a massive amount of calories after your jogging or running session. With sprints, you will be able to have the afterburning effect.

How do you perform the sprints? The best way is to sprint hard for about 10 to 15 seconds and followed by a walk for about 45 seconds. Repeat this step for 15 minutes and carry out this exercise 2 to 3 times in a week. By doing this, chances are you will definitely lose weight despite the fact that you have a really bad eating habit.



2. To Lose More Weight, Then Do Hill Sprints

Hill sprints are basically similar to sprints but they are much more intense. However, the only setback is, it is not easy to find a hill near your residential are.

If you happen to have a suitable hill located near you, what you do is you run up the hill right up the top. When you are on top, take a rest. During descending, simply walk your way back down the hill. Repeat the hill sprints for about 10 to 15 minutes for 2 to 3 times a week.

With these 2 steps you will be running for weight loss in no time.

Running For Weight Loss

Running For Weight Loss

The reason many people start running is because they want to lose weight fast. Running is an excellent cardiovascular activity because you can burn as much as 300 calories when you run for 30 minutes. A simple formula to calculate how much calories you burn after your running session is to multiply your distance in kilometer with your weight in kilogram with 1.04. For example if you weight 80 kilograms and you run 2 kilometers, then your calories burned are:

80kg x 2km x 1.04 = 166.4 calories burned

So if you wish to burn more calories, then increase your running distance. If your running for weight loss is increased by another kilometer to 3 kilometer then your calories burned would be a whopping 249.6.

However, running alone does not help you lose weight if you do not burn enough calories or more than whatever you consume. So it is of utmost importance that you watch your diet and your calorie intake for the day. By running everyday does not grant you the license to eat whatever you want. Eat all you want and you are no longer running for weight loss. Get a healthy diet. Get a combination of high fat foods and high calorie foods but do not overeat. A small portion per meal is good and eat more fruits, vegetables and whole grains.

Before you start running for weight loss, it is best that you visit your physician prior to your running program. This is very important if you are having health problems, overweight or you are a beginner. If you are a beginner it is best that you start off with brisk walking for 30 minutes for the first week. Then if you think that your body is ready, you can start with you running program but start slowly. It is not advisable for you to start fast and far. Start with a running and walk program. You know, run a little then walk.

At any point of time when you are running your body begins to endure pain, it is advisable that you stop running and just walk. If your body is in pain, then listen to your body and stop running. Remember that you are running for weight loss, not running for pain.

To help increase your metabolism when you are running for weight loss, you should drink a lot of water. Drink a glass of warm water before running and drink plenty of water after running and for the rest of the day. Drinking a glass of warm water before running will help your body to burn more calories.

Doing regular running will help you burn more calories and more body fat. You are not going to lose weight just by running for one day. You have to run regularly and persistently. In a week you run for 6 days and 1 day for you to take a break or do some weight lifting. To boost your metabolism and burn your calories even after you stop running, you should do 40 minutes of running. The effect is said to last for a minimum of 19 hours after you have stopped running.

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Gadgets you should wear when running

For your added convenience wear a wrist-style Heart Rate Monitor Watchwhich has these functions:

1. stopwatch that have speed and distance functions

2. calorie counter and goal management

3. shows your energy expenditure during one exercise session and accumulated expenditure

4. time and alarm