Running Fast Can Make You Lose Weight Faster

It has long been established that running is a great way to lose weight. In fact, many people engage in running because it is convenient, cheap and you don’t need any equipment to perform it. And if you get into running regularly enough, you will soon be rewarded with a fitter and trimmer shape. However, if you want to lose weight faster, then you should be running fast.

As a runner, you will come to a point where you’ll feel physically and psychologically too familiar with the distance or mileage you cover. In short, running a certain distance may become boring for you. Reaching this point will make you realize that it isn’t just about adding an extra mile anymore. What you need is variety in your running routine and one way to introduce variety is by running fast.

If you have been running at a certain pace for a while now, you will find that your fat burning capacity has become dependent on your pace. The bad thing about sticking to a consistent pace is that it will make your body “immune” or “used to” that certain pace. As a result, your body can only burn a certain number of calories per session because that’s what your body has been accustomed to. Whereas, if you vary your pace your body will exert more energy based on the demands of the pace of your run.

Running coaches advise runners of running fast, to the point that they’re at the edge of your lactate threshold. Lactate threshold is the point when running becomes difficult. This is believed to be a pace you should ideally stay on if you want to maximize your fat burning capacity. Furthermore, research shows that running at your lactate threshold or just a little below it can help you expend more energy and optimize fat oxidation. 

Another good thing about picking up your pace is you burn more after your workout. Researches point out that your metabolic rate after an intense workout is likely to pick up as well. Another published study also proved doing high-intensity workouts for shorter period of time have speedier metabolic rate than doing low-intensity workouts for long periods of time. For this reason, it is easy to see that running fast in a shorter time range can help you oxidize more fat after the workout than running a longer distance slowly.

However, you cannot just run fast right away if you want to burn more fats. You need to incorporate speed-training into your running workout once a week if you’re a beginner, or twice a week if you’re a professional. Furthermore, weight loss should not depend on running fast alone. You still need to choose your food wisely as this is an integral part of your weight loss efforts. You also need to be more consistent with your exercise and not drop just abruptly drop it. Instead, incorporate a variety of high-intensity workouts to furthermore optimize the benefits you can get from running.    

Discipline and Dedication Vital To The Diet Of A Runner

A good diet and proper nutrition are not only essential to how a runner performs but also affect how he or she works and thinks during a race. A good diet plays a vital role in every runner, professional or otherwise.
Carbohydrates, proteins, vitamins and minerals are important to balance the diet of a runner. Carbohydrates are crucial source of energy. Proteins help repair damaged tissues during a run while vitamins and minerals revitalize cells and bones to keep one healthy. With these in mind, here are some tips and suggestions so your body will realize the entire nutrients it will need.

1. Don't forget the importance of 'real food'
Real foods are minimally processed food like fruits, whole wheat and the like that are rich in vitamins and minerals. Some runners rely on energy bars and other processed foods that they sometimes forget the importance of eating fruits, beans and nuts which are truly healthy for the body. Real foods are rightly essential to a diet of a runner at any time of day.

2. Eat fruits and vegetables daily
They have less calories and sugar but are rich in nutrients. It is suggested to eat at least two servings as part of daily meals. Mix vegetables with boiled eggs during breakfast or make a green salad during lunch. Vegetables can also become as side dishes during dinner with steamed fish or chicken. It's just a matter of mix and match to enjoy the meals but maximizing proper nutrition.

3. Minimize sugar
Carbohydrates is important as it gives the energy fuel of any body. Too much of it though can result to weight loss issues. Choose foods that are high in fiber and low in carb so as to lessen unwanted sugar as a result of too much carb. Sweet potatoes are good, if not the best, source of carbohydrates so far.

4. Take dairy products.
Milk should be a part of every runner's diet. Animal milk is much preferred. They’re outstanding sources of calcium and protein and can help recovery faster. It also helps to strengthen the immune system which helps fight colds and other common illnesses.

5. Cheat on diet from time to time.
Who said that you should be a perfectionist with regards to diet? You don't need to follow your diet plan all the time just to break some monotonous acts. In fact, you can indulge on ice cream, chocolate or fries as a reward for strictly following a diet of a runner every week. But of course, depending on how bad you really need to follow a diet, you have to go back and strictly implement that runner’s diet.

You are what you eat and that applies to every runner, including you. A diet of a runner should be taken relatively strictly especially if you, as a runner, are going for competitions. You wouldn’t want to run out of air halfway or be the last man running in certain races. It requires discipline in every meal as there will be a lot of tempting moments especially when confronted with plates of delightful dishes, but with focus and dedication, you should be able to effectively control the foods that you have to avoid and follow the diet you’ve personally set.

3 Hill Running Benefits In Losing Weight

Losing weight is unarguably one of the major reasons why most people engage in physical activities such as running. Since running has been proven as a good way to shed pounds, more and more people are joining the bandwagon. This claim is proven by the rising number of people who are joining running clubs and running events such as fun runs and marathons. But if you are looking to lose weight more effectively and with lesser time, it is suggested to increase your intensity through up hill running. In fact, you will find several hill running benefits which will contribute to your weight loss efforts.

So how exactly does one lose weight with hill running? The answer is simple. In hill running, you expend more energy in lesser time. Running enthusiasts found hill running benefits them in more ways than one and their feedbacks will generally point to increased capacity in burning calories. This is not to say that regular running alone is futile in this area. However, if you increase your running intensity by adding a few degrees of inclination, your body will need to work more to in order cope up. 

One of the hill running benefits is the development of better and longer strides. Choose a hill to run with a challenging steep. The more difficult you find the steep, the more you put in more effort. You will find that your strides become longer in answer to the demands of the incline. This way you’ll also be working out the major muscles of the body, such as your thighs and butt, leaving you a much leaner and sexier form.

Another way hill running can help you lose weight is through enhancing your heart rate. Unlike the regular flat pavement which allows your heart to beat at a more regular and fixed rate, an inclined slope demands more work, thus also demanding more work from your heart. It also follows that the more energy you need to expend, the more calories that you have to burn. Indeed, losing more calories with a more intense exercise is a great way to lose weight.

You can also lose weight with hill running through integrating different workouts into your program. For example, you can try doing the interval hills. This workout requires you to do at least six minutes of warm up, either by walking or jogging. Follow it up by taking a slightly inclined slope and run for around 45 seconds. Take a turn and walk for another 45 seconds. You can rest for 30-45 seconds and do the entire process again.

Another workout which you can incorporate in order to lose more weight is doing the treadmill hills. If you find the weather is too bad for an outside run, you can take advantage of the many features of your treadmill for hill running. First, warm up for a few minutes then set your incline to 15 degrees. Take a run for 45 seconds, lower the incline for a one minute and raise it again.

You will find that these hill running benefits work best when you exert more demands on your body. If you think there’s a significant amount of fat to burn, gradually inject a few more workout routines in your hill running to optimize your calorie-burning process.      

5 Easy Tips To Lose Weight By Running

You can lose weight by running! That’s not quite a high ordeal, but that’s a simple fact. Some run because they find it a fun with friends or family while some run because they want to shed off some pounds. Running is a vigorous exercise out there and it is also one of the most efficient ways to lose those calories. A person can burn 100 calories per mile when running that's why people opt to do it instead of cutting the meals. If you're planning to lose weight by running, here are 5 tips to get you started.

1.Consult a physician. If this is your first time running, your physician will help determine if you are fit to follow a running routine. Do not be complacent of your seemingly healthy living. If you haven’t run for quite some time, age and flexibility can matter. You might need some stress tests and other medical tests, but they will help you determine if you’re physically and medically able to run. So even before you visit your favorite shoe store, ask your doctor. If you’re good to go, then concentrate in your training program.

2. Follow a training schedule fit for your time and capacity. A training schedule will help you get the right motivation to run and you'll know exactly what to do every single day. You may or may not hire a personal coach. With so much available facts online, you’ll surely find one that’ll fit your needs. It will always be better to consider yourself you’re on a training than think you’re just trying to lose weight by running. The latter may not necessarily motivate you to run thrice or more in a week.

3. Discipline yourself to the habit of running on a regular basis every week. If you want to lose weight by running, you need to run at least thrice a week. You’ll burn more calories if you run as often as possible. Include perseverance in that discipline. You may feel pain and discomfort especially when you’re starting. As long as they’re not damaging, continue with your training. You know your system better than anyone else thus, you can persevere if the pains are bearable or not. One common pain is a shoulder discomfort. If it’s gone in minutes as you keep your pace, then that’s not quite detrimental. Just see your doctor if you really want to be as certain.

4. Incorporate speed works or interval running to keep your routines challenging. It also boosts your routines to help you lose weight and burn calories faster. Alternate easy runs to intense sessions that work on speed building. You’ll burn more calories in doing intense runs than running at the same tempo over and over again. You can do these speed runs once or twice a week. Give yourself a day to recover from your runs and follow at it again when your body is all rested up.

5. Remember to eat well. Losing weight by running takes a toll on your body and doing it continuously may drain you. Combine your routine with a well-balanced and nutritious diet. Eat foods that are rich in complex carbohydrates and protein to help maintain your energy levels. 

Cutting off your meals to lose weight? Possibly, but do it right. If you really want to lose weight by running, never pack yourself up with rice, pasta and fried foods especially right after your run. Your drained body might invite you to get full however you can.

Morning Walk: More than just a Weight Loss Tip !

The ubiquitous morning walk has been around for ages. Many people believe that it is the most beneficial session of exercise that anyone can partake in. The reason for this is because it helps regularize our body’s functions before the start of our day and it adds a boost of energy to our morning start. Another reason why working out in the morning is so good is because the climate outside is perfect- especially in the fall. The cool wind usually prevailing early in the day generally gives the day a very pleasant start.

Moreover, walking regularly in the morning is a very good habit to develop because it takes care of so many things, including stress relief, relaxation of tension, daily exercise, even weight loss. There is even a well-known proverb that says, “early to bed, early to rise, makes a man healthy, wealthy and wise.” Everybody knows this famous proverb, but so few practise it. It is true that if one consistently goes to bed early and rises in the early morning to go for a morning walk, one will most probably have a happier and healthier life.

It is logical that a morning walk would be helpful to our health and lead steadily to weight loss. The reason is because your morning walk can count as your daily exercise and we all know that exercise is the best medication to help you lose weight or prevent being overweight- a major cause of illnesses. You do not need expensive pills, machines, or classes to lose weight. It can be done with a simple morning stroll. It is way better than taking those ridiculous weight loss pills and supplements.

If you take a morning walk, not only will you be able to relax and consider your day ahead, but you will also learn to enjoy the simple things in life. The reason for this is that nature appears to be at her best in the morning. At that time, all is at peace and the world seems more amazing and full of possibilities. Early in the day there is often a pleasant breeze that refreshes both our body and our mind.

You are bound to love the atmosphere in the early morning. It is totally wonderful. The environment, with the dawn chorus of birds animals singing and starting their activity, seems calm and sublime. Once you take the time to wake up and take a morning walk, you are almost guaranteed to fall in love with it- especially if you take a walk on a trail or a place where no noisy vehicles are present. You might even forget your weight loss goals in the moment and just enjoy life for the miracle it is.

Those who have a morning walk might expect to have pleasurable and fulfilling  lives. A morning walk gives energy and stimulates the mind. It helps to keep the mind cheerful and imaginative.

It also sets the temperament for the rest of the day. The crisp air of the morning soothes shattered nerves and helps remove the stress that we may be feeling about the upcoming day, and enriches life beyond the narrow aims of simple weight loss.

It eradicates the tiredness associated with a long and sleepless night. If one always rises early in the morning and goes for morning walk, one is almost sure to prosper in life. This is because the man who goes out for a walk in the morning inhales fresh and pure air and feels its revitalizing effect. A morning walk is, consequently, beneficial to our health. It is never a misuse of time as some ignorant people may think. Many people want to sleep on and be lazy in the morning - night owls are less likely to want to leap out of bed than larks! If you are like this, do try your best to give the morning walk a chance- you won't regret it. 

Walk, Run and Stay In Good Physical Shape!

The life of the average person consists of working, chatting with other people, paying bills, dealing with annoying neighbours, and taking the kids to school. After all these things, we naturally feel really tired.
Thus,we forget about a few important matters like physical exercise. As we grow older our daily to-do lists just keep growing. 

As a result, things that we once took for granted are pushed back in priority and they usually end up not happening. Unfortunately, one of the main things that always gets pushed back is exercise. With the mortgage and bills coming in, most people find that their job is more important than their health. But is it?

If you are worried about being unhealthily overweight, you should follow the basic formula which consists of exercise and healthy eating. Without a doubt, these two things have proven to be the most successful for people trying to lose weight and keep it off. To be fit and healthy, one should have a physical exercise session on
 a regular basis, not just “every now and then.” What exactly is physical exercise? Physical exercise involves strenuous movement of your limbs. It may be tiring at first but in the long run it becomes easier to do and it helps us lose weight. Losing weight will in turn protect us from various kinds of diseases. In addition to that, exercise also helps us build our body and it helps us become stronger. Physical exercise fills our mind with delight and joy. The ancient Greeks used to say ‘Build up your body
 if you want to build up your mind’. Physical exercise gives us energy, makes us lively and helps us to work hard.

Besides being good for our health, exercise can have many other benefits. If you follow a rigorous program, then it can prove to be helpful in teaching you obedience and discipline as it is not always easy to abide by the rules of all sports or workout regimens.

Our bodies are like machines. For that reason, we should be very careful to keep ourselves in excellent health and good shape. Running, walking, swimming and riding are such excellent forms of exercise that can be fun as well. It is important that there are also many other things that you can do besides your traditional exercise routines. For example, you can play a sport such as cricket, football, badminton, basketball, baseball, tennis etc. But remember that not all forms of exercise are appropriate for everyone. Each person must try out different sports and see what best suits them.
If you don’t like a specific sport, do not be discouraged. Simply try another one. 

If you are young, you should have no problem leaping into any type of sport. Table tennis and badminton should be suitable for girls. If you like to do things alone and aren’t really into sports, then you should consider walking: 

walking is good for everyone. It is one of the most excellent physical exercises.

We can walk in the evening or in the morning or whenever we have enough time. Finally, walking does not require any type of fancy equipment, just your feet, although a good pair of walking shoes is a great investment!

5 Great Tips To Help You Run And Lose Weight Effectively

   
Several fitness experts advocate running as a great form of exercise and a viable
way to lose weight. It is a physical activity that you can do at your own convenience, with or without a running buddy and you don’t even have to sign up with a membership at the gym. Running is not only cheap and convenient, it also offers several health benefits. 


If you are aiming to shed some extra pounds, you can run and lose weight effectively and safely.

An average person puts up 1 pound of body fat from the extra 3500 calories he takes. In order to inhibit this fat deposit, 3500 calories must be burned. According to research, a person who weighs 145-pounds and runs for 30 minutes can lose as much as 600 calories, depending on speed. Running also helps you build more lean muscles, thus, optimized metabolism. You will also be able to burn more fat even while at rest. You can run and lose weight, however you should also remember that it takes consistency and proper diet for you to achieve the desired number on the scale.

Before you go for a run, there are few things that you should keep in mind. First, if you are running for the first time, consult your physician. Ask for clearance if you are fit to run at a regular basis and if there’s any medical condition that will hinder you from doing this activity.

Once your doctor approves, you can then start running. Basically, you should take it slow. You can warm yourself up with walking. Do not indulge in running right away as you might burn yourself out quickly and give up right there and then.

Once your body has adapted to this new physical activity, you can gradually increase the intensity. You can alternate walking with short jogs. The increase in intensity will prompt your body to burn more calories. It also prevents you from getting tired too easily and takes away the boredom of doing straight walking or straight jogging.

You can also burn more calories if you increase the level of difficulty. Try jogging uphill or in an inclined ground. The more it is difficult and intense for you, the more your body will require energy. You can also increase your speed or cover more distances once you develop more endurance and stamina.
 
While it’s true that you can run and lose weight, you will become more effective in this exercise if you include a sound diet. You need to fuel your body with the right and nutritious foods in order to optimize its fat burning capacity. You can start with complex carbohydrates as they typically give more energy. A good addition would be lean proteins, healthy fats and fruits and vegetables.

You should also remember to hydrate properly. Bring a water bottle when you run so you can drink whenever you need to. It is also good to invest in a good pair of running shoes to avoid pain and injuries.

Indeed, running has become one of the most cost-effective exercises today. If you want to get into a better shape and improve your body tone, run and lose weight now.