It often happens that a person runs regularly and a lot, winding kilometers, and extra pounds do not go away. What is the mistake? Today Ill tell you what rules to run should be followed if your goal is to lose weight, " - says fitness trainer and sports nutritionist Alena Murlaeva.

5 key rules for running for weight loss

1 leading steroids for sale. Control your appetite

The fact is that when you start to run regularly, the body is rapidly wasting energy, and to make up for it, you want to eat several times more than before. Therefore, starting to run, try to control your appetite - do not give in to the desire to eat more than usual. From flour and sweet is better to refuse or reduce their consumption to a minimum.

2. The pace of running should be such that you do not suffocate

You must run in your heart rate zone. To do this, it would be good to undergo functional testing in a laboratory or fitness and calculate your heart rate thresholds Steroids Australia Online. But if this is not possible, focus on your breath. Running for weight loss should not be intense - that is, during a run, you should not suffocate. If you can talk on the run - you're on the right track!

3. Alternate slow and interval running

Our body is designed in such a way that when the regular load is uniform, the body quickly gets used to it, adapts and spends much less energy Steroids UK Shop. This negatively affects athletic performance, extra pounds do not go away.

So that the body does not get used to the same running load,  alternate between slow and interval running in this way: first, warm up - 10 minutes of slow run, then 4.5 minutes, run a little faster, but at your comfortable pulse, then - 30 seconds acceleration. In this rhythm, we continue for 30 minutes Steroid Shop №1 in Australia. After - a hitch of 10 minutes, also a slow run.

4. Do not overload before jogging, but do not run on an empty stomach

Alena Murlaeva, fitness coach and sports nutritionistPhoto: from the personal archive of A. Murlaeva

So that the body uses adipose tissue as a source of energy, do not overload before running. To start the process of fat burning 15-20 minutes before jogging, you must eat 1 fruit or 2 slices of dark chocolate Buy Anabolics in USA. The duration of the run to get rid of excess weight should be at least 45-50 minutes.

five.  Gradually increase the number of runs

The recommended number of weight loss runs for ordinary women is two workouts per week.

  • The first is a long run at a slow pace (from 45 minutes to 1 hour 10 minutes).
  • The second - interval - when alternating fast and slow run (from 40 minutes to 1 hour).

As you adapt and increase muscle endurance, you need to increase the number of running workouts, bringing them to four per week: 2 long and 2 interval.

By the way, another important factor is the right shoes. Run in high-quality shoes with thick soles, and not in old sneakers - this will protect your legs from injuries. And do not neglect the workout and hitch. Good luck!