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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 13, 2018

            13 Pregnancy Yoga Exercises for The Last Trimester

            13 Pregnancy Yoga Exercises for The Last Trimester

            Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

            Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

            There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

            1. Birth prep exercises

            This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

            Here’s an example of it:

            2. Cat cow

              This is a great pose for lengthening your spine and strengthen your core muscles.[1]

              This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

              This asana also relieves the back and allow a better circulation of spinal fluids and blood.

              Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

              It should be done about 5 times for best results.

              3. Warrior II

                This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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                4. Bridge pose

                  This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                  Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                  Avoid this exercise if you feel uncomfortable on your back.

                  5. Cobblers pose (Baddha Konasana)

                    This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                    It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                    • Sit on a mat and stretch out your legs.
                    • Fold your knees and bring your feet at the center.
                    • Then straighten your back.
                    • Using your palms hold your feet for a few seconds.
                    • Release.
                    • Repeat this about 4 times.

                    6. Warrior I

                      This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                      Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                      • Place your feet apart in a hip-width position.
                      • Pivot on the left foot.
                      • Make your right foot to face forward.
                      • Lower the pelvis, then assume a lunge.
                      • Look forward and lift your arms above your head.
                      • Hold that position as long as possible.
                      • Release the pose.
                      • Repeat the process with the left foot forward.

                      7. Corpse pose

                        This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                        Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                        • Lie on your back.
                        • Let your palms rest beside you while facing upwards.
                        • Close your eyes and then relax- your arms should be alongside your body.
                        • Breathe.

                        8. Spiraling movement

                        This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                        Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                        You may consider using a fitness ball to help in the movements.

                        9. Child’s pose

                          This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                          This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                          Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                          10. Chanting

                          Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                          Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                          • Sit comfortably.
                          • Close your eyes.
                          • Placing your index fingers on the lobes of your ears, take a deep breath.
                          • Exhaling slowly, make gentle humming sounds.
                          • Do this 5 to 10 times.
                          • You can also do this while lying down with arms by the side of the body.

                          11. Standing hip rotations

                            This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                            • Stand with feet wide apart but comfortable.
                            • Slightly bend your knees.
                            • Place your hands on your hips and rotate your hips.
                            • Try to keep your upper body still.
                            • Focus on rotating the hips and the belly.
                            • Inhale while moving your hips forward and exhale while moving them backward.
                            • Do this as many times as you wish.

                            12. Tree pose

                              This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                              • Feet on the ground, shift your weight forward and backward until you gain balance.
                              • Shift your weight to one foot.
                              • You can also lift one of your foot to your ankle to gain balance.
                              • Bring the foot higher to your inner thigh.
                              • Put your hands in a prayer position.
                              • Hold this for 5 breaths.
                              • You can also raise the arms above your head.
                              • Repeat with the other leg.

                              This technique is safe for all stages during pregnancy.

                              13. Meditation

                              Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                              During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                              Develop the habit of practicing meditation on a daily basis.

                              Guidelines for pregnancy yoga

                              There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                              Here’re some guidelines you need to know before practicing yoga:

                              1. Do what feels right.

                              Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                              To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                              When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                              2. Do fewer poses.

                              In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                              During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                              3. Don’t get distracted.

                              Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                              4. Stay comfortable.

                              Wear loose and comfortable clothing.

                              5. Do not eat before yoga.

                              Practice yoga on empty stomach. Most techniques are effective in the morning.

                              6. Always warm up for a few minutes.

                              You can walk around, loosen your joints, move your limbs and warm up your muscles.

                              7. Stay hydrated.

                              Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                              Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                              Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                              Featured photo credit: Pexels via pexels.com

                              Reference

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