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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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            Last Updated on March 3, 2021

            9 Meal Planning Apps That Will Help You Eat Healthier

            9 Meal Planning Apps That Will Help You Eat Healthier

            Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

            Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

            1. Pepperplate

               

              Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

              It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

              Price: Free

              Get the app here:Android

              2. Paprika

              Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

                 

                Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

                This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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                Price: $4.99

                Get the app here: iOSAndroid

                3. Ziplist

                ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                   

                  Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                  The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                  Price: Free

                  Get the app here: iOS, Android

                  4. AllRecipes Dinner Spinner

                  Allrecipes Dinner Spinner App Review - Appedus App Review

                    Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                    Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                    Price: Free

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                    Get the app here: iOS, Android

                    5. MealBoard

                    The Best Meal-Planning Apps for 2021 | Digital Trends

                       

                      After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                      By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                      Price: $2.99

                      Get the app hereiOS

                      6. Love Food Hate Waste

                      Best eco-friendly apps to go green in 2018

                         

                        Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                        All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                        Price: Free

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                        Get the app here: iOS, Android

                        7. Menu Planner

                           

                           

                          Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                          The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                          Price: $2.99

                          Get the app here: iOS

                          8. Cook Smarts

                          Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                             

                             

                             

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                            Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                            Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                            Price: $21 / 3 months

                            Get the app here: Website

                            9. Evernote Food

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                              Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                              Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                              Price: Free

                              Get the app hereiOS, Android

                              Final Thoughts

                              If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                              More on Meal Planning

                              Featured photo credit: Edgar Castrejon via unsplash.com

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