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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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            Joseph Summers

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            Last Updated on April 19, 2021

            8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

            8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

            Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

            How can we start to see results and have the momentum to keep moving forward? The answer is simple:

            Have a game-plan and know exactly what is going on inside your body.

            If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

            You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

            If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

            I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

            Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

            1. MyFitnessPal

              When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

              MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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              Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

              Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

              While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

              If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

              Get the app here!

              2. Fitbit

                I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                Get the app here!

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                3. MapMyRun

                  This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                  If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                  Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                  MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                  Get the app here!

                  4. Zombies, Run!

                    Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                    ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                    This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                    You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                    Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                    Get the app here!

                    5. Prepear

                      Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                      Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                      With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                      Get the app here!

                      6. Strava

                        If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                        This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                        Get the app here!

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                        7. Aaptiv

                          If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                          While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                          The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                          Get the app here!

                          8. Freeletics

                            Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                            You will be surprised at what a great workout you can get without any equipment.

                            That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                            Get the app here!

                            The Bottom Line

                            These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                            Get ready to be motivated, informed, and ready to start achieving your dreams!

                            More Tips for Weight Loss

                            Featured photo credit: Gabin Vallet via unsplash.com

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