What’s the best way to run for weight loss? Answering this question is trickier than you might think.
In fact, while running may be a great weight-loss activity, it’s not the best overall method.
Your body burns fat best when you run at a speed that corresponds to approximately 65 percent of your maximum heart rate. While running melts away excess body fat, strength training burns additional calories and preserves muscle mass. Then transfer all your weight to one hand as you rotate your body to reach up toward the ceiling with the opposite hand. Research has proven the most effective tool for shedding pounds is calorie restriction— that is, eating less. If you’re going by feel, this translates to a five out of 10 on the effort-level scale (10 being an all-out effort). Not only do you torch the most calories when you sprint, but your body also burns more fat for a longer period of time afterward.
This is important, because when you’re eating 300 to 500 fewer calories than your body uses daily, you are likely to lose muscle along with fat.
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Follow this simple mantra to melt away unwanted pounds.Should You Do CrossFit While Training For A Marathon? This women's workout plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run.
So it would stand to reason that the most effective way to slim down through running is to run a lot.
When you’re trying to lose weight you should aim to consume 300 to 500 fewer calories per day than your body uses. The longer these runs last, the higher the rate of fat burning climbs, so push the duration instead of the pace in these workouts. Uphill sprinting gets your heart rate soaring, and it’s easier on your joints and muscles than sprinting on flat ground. Our eight-week running for weight loss features sprint interval workouts that call for repeated 30-second uphill runs. However, if you supplement your running with a couple of full-body strength workouts each week, all of your weight loss will in fact be fat loss. Strength training may be performed at a gym or in your living room. However, when you run a lot your body also wants to eat a lot in order to avoid chronic fatigue or injury.
If you do this, you will lose weight steadily at a moderate rate—but you will also lack the energy to maintain a heavy running schedule.
Avoid taking sports drinks or energy gels during fat-burning runs because their carbohydrate content reduces the muscles’ reliance on body fat for fuel. These should be hard efforts, but not so hard that you find yourself slowing down before you complete the final interval. Focus on bodyweight as well as weight-lifting exercises, such as lunges, squats, deadlifts, pushups, shoulder presses and planks. Don't miss to check all from this kind of lovely popular desktop background, by viewing the similar high definition wallpapers below.
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