Many runners occasionally believe that they can quickly lose weight by running, but without any real proof that it's true. Unfortunately, most weight loss takes place over the first few weeks of a low-calorie, low-fat diet, not over extreme, calorie-consuming workouts. Most people who want to lose a lot of weight fast will try to do so by running. This isn't really the healthy way to lose weight. There are better ways to lose pounds. Here's what I mean.
First of all, you have to realize that burning fat is a gradual process. Running doesn't work like other exercises in this way. Most people who have been running for several years have already adapted to the fact that they have to slow down when they burn calories. By running at a fast pace, they deprive their bodies of all the oxygen and energy that it needs to burn fat. The muscle mass that they need to build to replace the fat is also gone before they know it. And so, when they stop running, the weight comes back on.
If you go on a running regimen, you may even develop some extra fat. If you're extra muscular, then you might also gain weight. Runners who are undernourished often have difficulty burning fat. They need enough calories to fuel their muscles, and most of the weight they gain may even be fat.
Instead of trying to focus on calories burned, try to focus on intensity. The more intense your running, the faster you'll lose weight. But if you do only moderate intensity, then you can probably maintain your current size. In other words, the key to long-term weight loss success is to choose an intensity that you can sustain.
A good way to start is by gauging your current fitness level. If you don't feel capable of running more than one mile per week, then it's probably not a good way to lose weight. But if you can run a mile per day or more, then that's a good way to go. At least you'll be able to continue to improve your health and decrease your risk for illness.
As you become fitter, you'll also need to modify your diet. Make sure that you are eating enough calories to maintain your basal metabolic rate. (BMR). Once you reach your BMR, you can then calculate your ideal caloric intake based on that. A good rule of thumb is to multiply your age in months by 4. For example, if you are 35 years old, you should be eating about 1200 cal/day.
One other thing that you'll need to learn is how to speed up your metabolic rate. This is done by training the big muscle groups in your body. One of the best ways to do this is by doing interval training. Interval training will get your heart rate up, while at the same time burning calories and fat. So once you have your weight loss goals figured out, you should also learn about how to speed up your metabolism.
Running is an essential part of any weight loss plan. It helps you lose the extra weight, while building muscle and stamina. But you need to know how to go about losing the weight, while gaining stamina. So make sure you're running on a regular basis and keep up with your exercise program. With time, you can start to run even when not on a weight loss program, and gain weight and keep it off.
In addition, interval training will help you keep your weight loss going long-term. Most people who are trying to lose weight to find themselves putting it back on when they stop. By alternating periods of high intensity running with periods of low intensity running, you can keep your calorie deficit going for long-term weight loss results. Also, make sure you eat enough to maintain a calorie deficit. That way, you won't put any calories on the scale.
The most important thing you should remember is to maintain long-term intensity workouts. It's tempting to do shorter, more intense workouts to lose weight fast, but doing that for just a few days or weeks will have you feeling as though you've really lost weight. Instead, stick to long-term workouts that get your heart rate up and burn hundreds of calories at a time. Once you get into this type of workout, you will definitely start seeing results!
Finally, make sure you pack away your sports drinks. While sports drinks may be good when you're hungry and need energy, they can also be quite fattening. As far as boosting weight loss, you will burn fat faster if you combine your water intake with your workouts. The more physical activities you perform during your week, the more calories you burn.
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