Run Less, Lose More. In other words, you'll initially drop some pounds, but your progress will flatline as soon as your body adjusts to your exercise regimen. Plus, running long distances on a regular basis takes a physical toll (in the form of injuries, like runner's knee) and can seriously dampen your enthusiasm. Ultimately, all that pain and boredom can cause many people to burn out and give up.
Thankfully, there is a better (and easier) way. By learning how to make your runs more efficient at burning fat (by running with more intensity and by making your body stronger), you can get more benefits in less time, says Andrew Kastor, a running coach in Mammoth Lakes, California. You'll still need to run three to five days a week (depending on which of the two programs you decide to follow), but rarely for more than 2. That's not so bad, right? Sneak in Some Speed.
If you work out, you've probably heard of intervals—short bursts of intense exercise with periods of recovery in between. Here's why they work: When you chug along at a comfortable pace (as most people do), your body gets energy easily from the oxygen you inhale. But once you switch into high gear, your muscles start working harder to process that O2, so they expend extra energy recruiting other chemicals in the body (adenosine- triphosphate and phosphocreatine, in case you're interested) to get the job done. You not only log less sweat time (which is kinder to your body) but also continue to incinerate calories at an increased rate even during the walking or jogging recovery periods, says Westcott. The body- slimming benefits of intervals don't end there.
Your metabolism logs serious OT after your run too. In a study in Medicine & Science in Sports & Exercise, women who ran hard for two minutes followed by three minutes at a low intensity torched more calories in the 2. They also lost 4 percent of their body fat in the weeks that followed, while the continuous- pace group didn't lose any.
That might not sound like a huge number, but . Warm up and cool down with five to 1. For the most slimming results, switch up your workout—don't just stick with the interval routine that feels easiest. Jog or walk to recover for 6. Repeat six times. Beginner: Build up to 1.
For maximum calorie burning and weight loss running is the probably the best option. Whether you are running outside or on a treadmill, it simply is the best exercise. How to Lose Weight the Healthy Way. You don't have to starve yourself to lose weight; in fact, you shouldn't. Losing weight the healthy way involves a commitment to. POPSUGAR; Fitness; Beginner Fitness Tips; How to Lose Belly Fat When Running If You're Running and Aren't Losing Weight, Try This. How to use the treadmill effectively to lose weight Walking on a treadmill may seem simple but it can still lead to a number of injuries if you do not follow the.
Seasoned Runner: Build up to 1. Short Repeats. Find a flat section of road, or hit the track or treadmill, and speed up to a hard but sustainable effort for 3. Jog or walk to recover for 6. Repeat four times. Beginner: Build up to 1. Seasoned Runner: Build up to 1. Long Repeats. Beginner: Run a quarter of a mile (equal to one loop of a track) on flat or rolling terrain at a hard but sustainable effort, and recover by jogging or walking for two minutes.
Repeat four times, building up to eight. Seasoned Runner: Change the distance to half a mile (two loops of a track). Head for the Hills. Like many things that are good for you, hills aren't particularly appetizing. But the extra effort it takes to trudge up them is worth it: For each degree of incline, count on at least a 1. Jana Klauer, M. D., a nutrition and metabolism expert and research fellow at St.
Most people believe that the key to losing fat and getting in shape is to spend. I've been working on my belly fat for a little while but I did not know about interval training. I have never been fit even when I was on the swim team in high school. The Best HIIT workout plan (w/ hiit workouts videos) outlining 10 rules to boost weight loss by 48%. HIIT stands for High Intensity Interval Training. A 200-pound person burns about 550 calories per 30 minutes of running stairs at a fast pace. This can vary depending upon your intensity.
Luke's- Roosevelt Hospital in New York City. So running up a 5 percent grade (a gentle hill) will burn 5. Plus, hills recruit more muscles than flats do. The end result is increased calorie burn, a leaner body, and a perkier butt. Kastor recommends doing the following hill workout once a week: Find a gentle hill or set your treadmill to a 5 percent incline.
Run up the hill at a hard but sustainable effort for 1. Jog or walk back to where you started, or reset the incline to zero, until you completely catch your breath (it should take about 4. Think about it this way: Strength training makes you stronger from head to toe, so you can run harder every time you pound the pavement. A review of studies in The Journal of Strength and Conditioning Research found that runners who did resistance- training exercises two or three days a week, in addition to their weekly cardio regimens, increased their leg strength and enhanced their endurance—two things that contribute to weight loss.
And resistance exercise helps keep you injury- free, so you're not stuck on the couch when you could be incinerating calories on a run. A recent study in the journal Clinical Biomechanics found that female runners who did six weeks of lower- body exercises, like the ones that follow, improved their leg strength, particularly in the hips—a common source of pain and injury for runners. If your schedule allows it, try lifting before you run to increase fat burning while you run. So if you burn 2.
This total- body strength workout designed by Kate Moran, a trainer at Equinox gym in Chicago, takes no more than 2. All you'll need to complete the routine is a pair of five- to 1. Unilateral Lift. Grab a dumbbell in each hand, stand on one leg (keep it as straight as possible), and lift the other leg slightly off the floor.
With your raised foot stationary, lean forward with your arms straight and extended toward the floor as you bend at the hips (not the knees) and keep your back flat. Return to start without lowering your raised foot. Lateral- Band Walk. Place a resistance band around your ankles. Stand with your feet hip- width apart, then step to the side with one foot, keeping your toes facing forward. Bring your feet back together; repeat.
Walk 1. 5 steps in one direction, and then 1. Repeat three times. Marching Hip Raise. Lie on your back with your knees bent and feet flat on the floor. Raise your hips to create a straight line from your knees to your shoulders.
Lift one knee to your chest, trying not to drop your hips. Lower, then lift your other knee to your chest. That's one rep. Leg Raise. Lie on your back with your arms by your sides, palms up. Keeping your legs straight, raise them until they are perpendicular to the floor. Slowly bring them back to the starting position, keeping your lower back against the floor. Go Long (in Moderation)The good news is that you don't need to log more than one long run a week to get the max calorie- burning benefit, and a long run means 3.
This sustained effort will improve your endurance by increasing your heart's capacity and strengthening ligaments and tendons, so you feel stronger during your short runs, says Kastor, who created the .