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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 18, 2019

            11 Best Core Strengthening Exercises to Do At Home

            11 Best Core Strengthening Exercises to Do At Home

            No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

            Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

            The good news? Your abs and core muscles can handle a lot of training.

            While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

            Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

            1. Planks

            Let’s start with the mother of all core-strengtheners, the plank.

            Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

            Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

            For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

            2. Side Planks

            To hit your obliques even harder, try this challenging variation: the side plank.

            From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

            Don’t forget to squeeze your core as you hold this position for as long as you can.

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            Switch sides and repeat to avoid creating muscle imbalances.

            3. Reverse Crunches

            The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

            When you can crank out 50 crunches without a problem, it’s probably time for something new.

            The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

            Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

            Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

            4. Flutter Kicks

            The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

            If that sounds like you, flutter kicks are just what the doctor ordered.

            Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

            It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

            5. Arms High Sit-Ups

            Imagine a crunch, but way harder!

            Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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            Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

            Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

            6. L-Sits

            The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

            To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

            Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

            Hold this position as long as possible for an intense strength building workout.

            7. Stomach Vacuums

            And now for something different!

            It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

            This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

            To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

            Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

            You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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            8. Star Planks

            Planks are too effective to not utilize multiple variations of them in your routine.

            The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

            From the push-up or standard plank position, walk your feet out wide and your hands, as well.

            Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

            9. Boat Pose

            Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

            Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

            Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

            Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

            10. Mountain Climbers

            Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

            Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

            Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

            It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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            11. Russian Twists

            Finally, let’s give the obliques a little more love.

            Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

            You’ll feel your obliques engage after just a few reps.

            For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

            The Bottom Line

            The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

            However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

            If you hit them hard enough, you’ll probably see some great improvement in definition as well!

            Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

            Give them a shot!

            Featured photo credit: Luis Quintero via unsplash.com

            Reference

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