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Running For Weight Loss: Workout Modules And Extra Tips

Running For Weight Loss: Workout Modules And Extra Tips

When we decide we need to lose weight, many of us immediately strap on our running shoes and head out the door. When it comes to burning off extra calories, running is an excellent option. In fact, the average 150-pound person can burn off around 100 calories per mile!

While running for weight loss is very effective, there are a few things you need to know to take full advantage of its fat-burning capabilities. The following running tips will help you achieve the greatest weight loss results.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

Clean Up Your Diet And Strike A Caloric Balance

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    The single most influential factor for weight management is diet. Controlling the number of calories you consume will help you to set your body up for weight loss — or weight gain if you’re not careful!

    Running for weight loss is an excellent way to torch through fat and burn calories, but only if you strike the right balance — i.e. calories in versus calories out. Here are a few of the steps you should take.

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    1. Clean up your diet using nuts, fruits, vegetables, and lean protein sources.
    2. Create a food log and track what you are eating.
    3. Measure your weight changes weekly and establish a baseline.
    4. Gradually taper down your intake until you are losing half a pound per week.

    Fuel Yourself For Performance And Recovery

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      Not all calories are created equal. Since you’re going to be pushing yourself physically, it’s even more crucial to choose nutritious whole foods.

      After workouts, your metabolism will be pumping and muscles gasping for replenishment. Fuel yourself with carbohydrates to restore muscle energy stores, protein to repair muscles, and fluids to rehydrate.

      Running for Weight Loss: 3 Workout Modules

      Mix up your schedule with these three types of workouts to maximize your fat-burning power. Using all three will burn through a heap of calories, keep your metabolism boosted, and preserve vital muscle mass.

      1. Fat-Scorching Runs

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        Switch your body to fat-burning overdriven by running at a steady pace which is approximately 65% of your maximum heart rate. If you don’t have a pulse reader handy, aim for 5/10 on the effort scale.

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        Aim to keep your pace and heart rate fixed at this optimal level. Progress by pushing the duration to burn more calories.

        Start with an empty stomach and avoid consuming sports drinks/gels during your run. This will force the body to use your fat as an energy source. Refuelling once the run is complete is still essential for optimal recovery.

        2. Interval Sprints

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          Sprints are great for both cutting through fat and building stronger muscles. These short intense intervals will burn a heap of calories and spike your metabolism long after the run is done!

          You need to get your heart rate pumping high, at about 9/10 on the intensity scale. Sprint for a set duration, return to a walking pace to allow the heart rate to normalize, sprint again, and repeat.

          Try not to slow down before the end of each interval. Otherwise, you’ll need to reduce the sprint duration. Slowly build up the duration to around 30 seconds and the number of intervals to 10.

          Uphill runs will get your heart racing and are actually kinder on your joints!

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          3. Strength-Training Sessions

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            Performing strength training alongside these running workouts poses two great advantages.

            1. It enhances fat loss by burning additional calories.
            2. It preserves muscle mass by telling the body to shed fat instead of muscle.

            Both weightlifting and bodyweight exercises can be effective. Perform full-body exercises such as squats, presses, deadlifts, pushups, and pull-ups.

            Create A Running Schedule: Track Progression

            Transformations only occur with consistent effort over time. Optimizing your lifestyle and tracking progress will be the fastest way to reach your weight loss goals.

            A schedule provides accountability, motivation, and direction, leading to the best results. It will enable you to increase your intensity slowly, ensuring progression while avoiding injuries.

            Rome was not built in a day. Construct a training schedule that works for you and increase the difficulty as your body allows.

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            Start with 2 x Fat Scorching Runs and 2 x Strength Training sessions per week. When you feel ready, introduce Interval Sprints and an additional Strength Training session.

            The 3 Greatest Obstacles to Watch Out For

            1. Pigging Out

            After a gruelling workout, your metabolism is rocketing and your body is begging for fuel. Don’t make the mistake of filling up on unhealthy snacks and overeating.

            Remember to stick to your diet — the post-workout meal should be a controlled refuel.

            2. Not Pushing Yourself

            Don’t get stuck in the same loop or you will see diminishing returns. The body soon adapts to the same intensity, so your workouts will become less effective.

            Slowly pushing further over time is the key to progression. Try mixing things up with different surfaces, speed intervals, hill climbs, etc.

            3. Not Tracking Your Progress

            If you don’t track your workouts, it’s going to be difficult to maintain consistency or ensure steady progression. Keep a workout diary and always refer to last week as a benchmark to beat.

            Smart devices, fitness trackers, and applications can make this process even easier. Many can automatically record intensity, duration, and highlight improvements.

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            Published on July 23, 2020

            10 Best Fitness Trackers to Improve Your Health

            10 Best Fitness Trackers to Improve Your Health

            A wise person once said, “health is wealth” and strangely, the year 2020 has been a constant reminder of this.

            Working on our fitness and personal health has now become a part of our daily routine. With the constant pour of medical knowledge and its open accessibility, people now prefer to manage their health on their own. Due to this, we have seen a rise in apps and newly designed devices to provide high-quality service in the field of health management. 

            One of the most innovative and successful additions in this field has been in the form of fitness trackers. This stylish device that goes on the wrist will fool you into mistaking it for any ordinary watch. However, these trackers with their modern features have proven to be lifesavers.

            If you are looking to fulfill your 2020 resolution of “staying healthy and happy”, then I have a list of the best fitness trackers that you just can’t miss.

            I have gone through several fitness trackers reviews including reviews from Techradar, Pcmag, and Wired, and compiled this comprehensive guide on the best fitness trackers that will help you to improve your health.

            1. Fitbit Versa Lite

              Whenever you think of one of the best fitness trackers, the first brand that comes to mind is Fitbit. They started originally about the size of a band, but as the brand has expanded, they now provide fitness tracker watches as well as fitness trackers with heart rate monitor features.

              The beauty of these fitness trackers is they can track everything by this point – from your sleep cycle down to your heart rate. The battery also has a battery life of 4 days before needing to be charged.

              The only drawback is that the tracking isn’t as accurate as it could be in terms of the miles or steps taken. If you don’t mind that discrepancy then it’s no big issue.

              Get this fitness tracker!

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              2. Fitbit Charge 3

                For those who still love Fitbit but want a budget-friendly option, you have the classic Fitbit. The Charge 3 model offers the same capabilities as the Versa Lite, making it one of the best fitness trackers available out there.

                The only drawback is that since you are working with a smaller screen, the font is going to be smaller and challenging to read.

                Get this fitness tracker!

                3. Garmin Vívoactive 3

                  Looking for another fitness tracker to help you exercise? Try out Garmin’s brand. Garmin offers a wide option of designs of their fitness trackers watches too.

                  Another perk from this fitness tracker is that it offers GPS capabilities and even access to music. You can also use it to make payments with certain bank cards.

                  That being said, this is a more suitable budget option. Comparing this fitness tracker to some of the other best fitness trackers out there, you’ll find this one to be lacking in every area – blurry screen, unstable firmware, and unresponsive at times, especially during workout sessions.

                  Get this fitness tracker!

                  4. Huawei Band 3 Pro

                    For fitness trackers for women, one brand to consider is Huawei’s. Their Band 3 Pro has been out in the market for a few years and takes on a similar design to Fitbit’s Charge 3, except the screen is bigger.

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                    Like other fitness trackers, this offers 50M water resistance, making it ideal to be in pools. It also doubles as a camera, offering a shutter on the device.

                    That said, the fitness tracker can be a little off with its tracking. Furthermore, it offers a limited option of workouts, making it not as ideal of a personal trainer as others.

                    Get this fitness tracker!

                    5. Fitbit Versa 2

                      I already brought up the Vera Lite option, but this is the original. Similar to the Lite variant, this offers the same features and design. It is a bit stronger in that it can last upwards of 6 days on a charge. It also offers other connection features like connecting to Spotify and Alexa. Overall, if you’re looking for how to lose weight and improve health, this is a solid option.

                      There are a few minor gripes about the Versa 2 as well. From having to remove the watch from the case every time to charge it to a few inaccurate tracking, it’s something most can work over if you’re not too picky.

                      Get this fitness tracker!

                      6. Apple Watch Series

                        Naturally, since we’re talking about watches, it makes sense that Apple would appear in this too. There are various apps you can get on any Apple Watch to help you with your health goals. Thus, it could be one of your fitness trackers 2020 options.

                        Apple’s watches provide a host of benefits, including easy syncing with other Apple products, GPS capabilities, and is one of the many waterproof fitness trackers, provided you’re only going for a swim.

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                        The only thing is you can’t rely on it so much for its battery life or the overall design. The battery life isn’t good compared to other fitness trackers. Also, the strap for the watch isn’t the strongest.

                        Get this fitness tracker!

                        7. Samsung Galaxy Fit Black

                          Samsung is another big brand people are familiar with. Samsung is in the market and offers more budget-friendly fitness trackers for people. The overall design of the Fit Black is a mesh of Fitbit’s Charge 3 and Huawei’s Band 3 Pro – a thin band and screen though it covers a long surface.

                          In terms of other unique perks, since Samsung is also in the market for smartphones, this device can connect to smartphones, allowing you to take incoming calls and receive notifications as well. Outside of that, you have the usual fitness tracker perk of being able to monitor water/caffeine intake, heart rate, calories burned, and sleep patterns.

                          One of the downsides of this device is that the features listed above are the extent of what it can do. Also, a longer screen means that it might not fit well on many people’s wrists. 

                          Get this fitness tracker!

                          8. Polar A370

                            Another candidate for one of the best fitness trackers is Polar A370. If you’re looking for something with a simple design and simple features, this is a good pick.

                            This is your barebones fitness tracker in that it’s good at monitoring heart rate and sleep. It’s also compatible with other third-party apps to give you more information as well.

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                            On the flip side, barebones aren’t always what people are looking for. It can give you a good insight into particular issues, but it’s not going to be a solid lifetime fitness tracker.

                            Get this fitness tracker!

                            9. Fitbit Inspire HR

                              For a strong 24-hour fitness tracker, another worthy candidate is Fitbit’s Inspire HR brands. Like many of the Fitbit’s products, it tracks a wide variety of things like calories, heart rate, and sleep. It also tracks other fitness activities with ease like swimming, biking, fast walking, and running.

                              Naturally, there are some downsides as well, though they are minor. From things like a short charge cable to inaccurate tracking of steps, these things come with the territory of fitness trackers.

                              Get this fitness tracker!

                              10. FITFORT

                                The final fitness tracker we went over is the Fitfort. It’s a cheaper alternative to the other fitness trackers listed here, but it also comes with some unique perks. The biggest of which is that it can measure blood pressure along with other aspects of your personal health, too.

                                But like other cheap options, you do run the risk of the product breaking down after a while. For some customers, it went downhill in about five months. You may have better luck, but if you’re looking for something that lasts longer, you might want to look at other brands.

                                Get this fitness tracker!

                                Final Thoughts

                                Setting aside minor issues, there are many solid options for good fitness trackers to help you out with weight loss and improving your health. If you’re still torn on what to choose, go for a device that is compatible with your other devices, especially your phone.

                                More Fitness Tips

                                Featured photo credit: Bruno Nascimento via unsplash.com

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