Women use in the fight against overweight in a variety of ways. Most of them lead to the fact that the weight after some time returns. This is mainly due to the fact that dehydration occurs. In order to really burn the fat layer is best to run. This cardio load will help you achieve impressive results and improve your health.
How does running affect weight loss?
Indeed, running is one of the most effective ways to model a figure. This is due primarily to how our body works. It is necessary to understand that the most proper weight loss is the conversion of fat cells into energy. No matter how much we want this, they do not disappear anywhere, but only decrease in size. The main task is to burn their contents. It is then that the layer of fat deposits will begin to become smaller.
Running for these purposes is most welcome. It is called cardio training. During jogging, the pulse begins to increase - the heart runs faster. It is believed that with certain heartbeats, a person enters the so-called fat-burning zone. The body needs the energy it receives from fat reserves. A similar result can be achieved with jumping rope and cycling. All 3 types of physical activity belong to kadiotrenirovkam.
The advantages of how running affects weight loss are obvious. It helps to burn the maximum number of calories. Moreover, if you are just starting to run, it is important to observe certain conditions. They will help make workout easier and speed up the process of burning fat.
Tips for beginners
In running, many nuances are important. Starting from what time of day to train and ending with speed. Many beginners do not understand that it is important to train for at least a certain time. It is believed that the fat burning process begins after 30-40 minutes. So, if you ran 3-4 km in 20 minutes, there will be no benefit for weight loss. This is how our body works. There can be several ways out of this situation. Some coaches advise just to run 40 minutes. at a not very fast pace. The result in this case will be guaranteed. Also advised to arrange an interval run. During it alternate sprint, walking and average pace. This method can be advised to those who have not very good shape.
There is a special way to burn fat after the first minute of running. In order to lose weight quickly. You can use the vitamin-like substance L-carnitine. It can be synthesized by our body independently and come from food. Levocarnitine performs many important functions. Among them - fat burning. In fact, it transports the contents of fat cells in order to convert it into energy.
Often in our body this substance is not enough. Therefore, there are difficulties with the metabolism. There are other symptoms. Among them - fatigue. Supplementing with left carnitine helps speed up the fat burning process. Therefore, many people take it before jogging. There is a liquid and tablet form of the substance. For training better stop at the first.
L-carnitine is sold in sports nutrition stores in bottles and ampoules. It is usually taken in small quantities in 20-30 minutes. before training. During this time, he will begin to participate in the process of metabolism. As a result - fat burning will start from the 1st minute of the run. Therefore, you can train much less time. The amount of left carnitine consumed depends on its concentration.
Another important point is the running time. Someone prefers morning, someone evening. This is a very controversial moment. Some people think that running jogging helps burn more fat. According to others. Such training exerts an additional load on the body.
The fact that a few hours before the evening jogging cannot be eaten is hardly discussed. But breakfast before the morning run is also one of the subjects of the dispute. It remains to advise to enter training in your routine. Run when you are comfortable. A few hours before a workout, it is better not to eat heavy meals.
If you decide to run, then follow the generally accepted rules:
- Prepare comfortable clothes. It is better to choose sports sneakers, in which the legs will be comfortable. In the hot summer you can use shoes with mesh. In the autumn-winter period, when it is not very cold outside, you can run in special leggings.
- Before running, always warm yourself up. Make tilts in different directions, rotation of the pelvis. It is also useful to stretch the muscles of the legs. To do this, rotate socks, run on the spot.
- Follow the technique. The foot should be placed so that the overall movement resembles the rotation of the wheel. You can alternate types of running. To do this, use the raising of the thigh and astringent. So you can train different muscle groups.
- If you are running on an empty stomach, then after a workout you should definitely eat something. It is worth doing in 30 minutes. after running. Usually they eat proteins and complex carbohydrates.
- Remember that for certain people, running can be dangerous. This applies to those who have too much weight. So people better use walking and lose weight gradually. When the weight decreases, it is necessary to enter a run.
- Choose the right places to workout. It is believed that the optimum coverage is the earth. If you run on asphalt, then there is a chance of injury.
Running for weight loss: results
The results of training will not take long to wait if you approach them comprehensively. You can lose about 1 kg per week. For this, it is worth adjusting the menu. Reduce total calories. Calculate daily allowance for your age and physical activity. After that, subtract from it another 10-15%. This will be enough for fast fat burning.
There should be a lot of protein in the menu. Such a diet will help you maintain and increase muscle mass. The more it is, the faster the weight loss will go. The reason is simple - muscles consume a lot of energy. And she, in turn, stands out due to fat.
Sweet should be eaten in small quantities until 5 pm. In the evening it is better to have supper with proteins and complex carbohydrates. It can be boiled or baked chicken breast with vegetables. Enter in the menu fish, beans, beans, soy. Dairy products should choose not very fat. Also worth drinking about 1, 5 - 2 liters. clean water for a day. It speeds up the process of metabolism, removes toxins from the body, helps burn fat faster and gives a feeling of fullness.
In many ways, the results of running for weight loss depend on the frequency of training. The first time you need to take breaks. Your body is not used to stress. Therefore, you can run every other day. This way the muscles will recover better. It is also worth increasing the duration of runs. Without this progress will not be.
The advantage of running is that the body loses weight in a complex. At the same time, muscle relief begins to form under the fatty layer. When you burn it, people around you will see a trained body. This is much better than losing weight on a diet. From it, your muscles will not grow. In addition, to the important results can be attributed, and an increase in endurance. Thanks to running, you strengthen the heart muscle. Headaches, confusion, depressive state will be gone.
Running not only helps to quickly lose weight. It makes our body more resilient. In order to get rid of extra pounds is to run at least 40 minutes. If you are taking L-carnitine, the duration can be reduced. The fastest results can be achieved if you combine training with proper nutrition. If there are proteins and complex carbohydrates in the menu, enough water and regular running for a week takes about 2 kg.