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You started running months ago, yet every time you hop on the scale, you're let down by the results. Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit.
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Your best bet is to find things you like that are low in calories, high in protein and nutrients and are filling. Your body contracts the muscles that focus your eyes about 100,000 times from sunup to sundown.
Sarah first contacted me after a friend of hers had successfully lost weight through my online coaching program, just six months after having a baby.
Once Sarah understood why her approach to cardio was holding her back, we adjusted her plan and the pounds starting coming off again (seven pounds in one month, to be exact.) So to make sure your cardio training isn't the reason your jeans don't fit better (despite spending plenty of time in the gym), here are five common mistakes, plus simple solutions to get back on track.
This is where traditional "steady state" running falls short on a long-term weight-loss plan. One of the biggest problems with running at a steady, moderate-intensity pace, is that the calories you burn are limited to the time you spend sweating. To put it more simply: With cardio, you can slog away for 30 minutes at a lower intensity and burn 200 calories -- or you can just eat 200 fewer calories per day. One of the most important variables with any type of exercise -- cardio or other -- is intensity. A study in the Journal of the American Medical Association followed the exercise habits of more than 34,000 women and concluded that it took about an hour a day of moderate exercise (walking at 3mph) to maintain weight. Now imagine if instead of arbitrarily picking an amount of time to exercise, you focused on pushing yourself to certain level of difficulty.
That's because the process of sprinting causes similar internal changes to your body as those that occur during weight training. One of the most common weight-loss mistakes is believing that the majority of the calories you burn results from exercise. Now that you know muscle is important to your overall weight-loss goals, it only makes sense that you would want to do the type of training that helps this happen in the least amount of time.
Again, the point here is not that "running doesn't work" or that there aren't any benefits.
This might sound crazy, but just hang with me: The number on the scale might not be changing because you're running too much. Exercise is an indisputable component of a healthy life, but it's still stress on your body.
Just as bad, if you're suffering from too much stress -- whether it's the result of exercises for too many hours or not recovering with the right nutrition -- you can harm your thyroid and lower your metabolic rate, making weight loss more difficult. Working out outside has noted benefits over hitting the gym, including improved energy and a greater likelihood to keep exercising. The Houston Chronicle is the premier local news provider for the country's 4th largest city. Currently the nation's sixth-largest newspaper, the Houston Chronicle is a multimedia company publishing print and online products in English and Spanish that reach millions of people each month. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour.

Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight.
If you wanted to give your legs an equivalent workout it would require walking at least 50 miles every day. I asked her to keep an open mind and walk me through everything she'd been doing in terms of diet and exercise.
It's designed for efficiency, meaning if you do the same thing over and over again, the process becomes easier. If you look at the average person who runs, they pick a pace that they can maintain for a long duration. If the 3.0 on a treadmill would be a "four" on a difficulty scale of one to 10, what would happen if you pushed yourself at an eight or nine for a shorter period of time? Researchers at the University of Western Ontario compared short but intense exercise to long, less-intense cardio. Your body needs to replenish it's ATP (energy), convert lactic acid that's produced during exercise into glucose, and restore your blood hormone levels after an intense workout. So if you're a lover of slower, longer duration cardio, I have some bad news: "Endurance" running and walking (longer duration, lower intensity) impairs strength and muscle growth, according to research in the Journal of Strength and Conditioning Research.
While this isn't a problem for the majority of people struggling to drop a few pounds, I've worked with more than a few people -- and seen hundreds of other case studies -- where fat loss has been stunted by doing too much. And the demands of that stress impact your hormones, which also control your ability to lose fat. While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.
Although a postrun snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace.
Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. Find a few you like every few weeks and rotate them.Make a list of staples to always keep around.
The problem was immediately clear: Sarah was putting effort into her weight loss, but the type of effort -- specifically her over-reliance on running -- wasn't the best way to lose fat and get the results she wanted. That's why weight training is oftentimes viewed as better than "just" running for fat loss. Think about it: When you jump on a treadmill, elliptical, or bike, you're starting with the intent to be on there for a while.
One group performed four to six 30-second "sprints" while the other group did cardio for 30 to 60 minutes.
All of those processes mean your body works harder and burns more fat -- both of which don't happen during steady-state aerobics.
Simply being alive -- sleeping, standing, eating, thinking -- requires a tremendous amount of energy. Exercise has many health benefits, but the type of exercise you perform in the gym will influence how many calories you burn outside of it. What's more, even if you increase the intensity and run on an incline, cycling is still better for gaining muscle and burning fat, say researchers from Stephen F.

And if you're short on time, you might be better served by cycling (preferably at a high intensity) as opposed to going for a longer walk or jog. Here are some of the most common mistakes they see gymgoers make, and what we should be doing instead. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts.
If you didn't run for that long or that fast, then you're not burning as many calories as you thought. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output. Lifting weights impacts your metabolism by causing mini-micro tears that need to be repaired. Whether it's 30 minutes or an hour, your goal is to push at a pace you can sustain, work hard, feel tired, and then go home. The number of calories you burn at the gym actually pales in comparison to normal functioning and your daily activities that are not exercise based.
All cortisol is not bad (despite what late-night TV and supplement ads might have you believe), but chronic stress and chronic cortisol can lead to insulin resistance which forces you to store belly fat against your best-laid plans.
If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run. It's best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.
That healing process requires energy, which means you're burning more calories -- a process that can sometimes last for nearly two days after your training session. So while a little variety might not seem like a big change to your routine, it will have a dramatic impact on transforming your body.
Despite exercising for a fraction of the time, those in the sprint category burned more than twice as much body fat. And the more muscle you have on your body (no -- not the "bulky" muscle of bodybuilders), the more calories your body burns just functioning.
Research published in the journal Hormone Research found that long distance running -- like that done in endurance runners -- causes a sustained increase in cortisol. As mentioned earlier, it's also important not to make running your sole source of exercise.
And this increase in cortisol for long period of times can lead to more inflammation, slower recovery, breaking down your muscle tissue, building up fat, and even harm your immune functioning. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism. Maybe even sign up for a site like Blue Apron where they send you a package with 3 nights worth of meals for a week. Within one week, their metabolism had adjusted and now didn't need to work as hard to burn off the fat.

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