To begin with, any kind of running at any time implies some kind of load on the body. Only depending on the intensity of training, diet and rest can you really lose weight in order. However, the best option for losing weight  - running in the morning.

Morning run speeds up the metabolism for the whole day, that is, throughout the day after a run, the body will work better and burn fat better.

Content

one.   Preparing to run for weight loss

2.   What you need to know when running for weight loss?

3.   Weight Loss Run Program

four.   Stretching help in losing weight

five.   Proper nutrition

Preparing to run for weight loss

To lose weight with running, you need to choose the right type of training.

  • Sprint races are performed on 30, 100, 200 and 400 meters.
  • Under the average distances mean from 500 to 3000 meters.
  • By long they mean distances from 3000 meters to 20,000 (20 km)
  • Everything above is extra-long distances, these include a half marathon (21 km 97.5 meters), a marathon (42 km 195 meters)

I want to note right away that weight loss with running it requires a lot of willpower, desire and discipline.

At one time, Mike Tyson said:

This is called discipline when you do what you dont want. I like to go for a run at four in the morning, watch how light in all the houses is still off - people are still sleeping. This is an amazing motivation for me, when I know that while the rest are sleeping, I am already improving myself Buy Steroids Online for Bodybuilding. I have an advantage over others. "

Therefore, it should be understood that running requires a lot of strength, and literally breaking yourself, but when the result appears, the attitude to what you do  - changes dramatically.

What you need to know when running for weight loss?

The body is designed in such a way that initially consumes carbohydrates, after which it begins to burn fats. This point is important, as our goal is to burn excess fat.

For the first 40 minutes of running, the body will use carbohydrates as energy. Therefore, to lose weight with the help of running will have to sweat pretty. The average running time for weight loss should be 60 minutes. Do not think that you cannot. High calorie expenditures occur while jogging. In addition, alternating walking and running is permissible. Therefore, the right playlist - and you can start losing weight.

running music

After a few weeks, when the body is working out and there are no transitions to walking during jogging, you can complicate the task. More precisely, to increase the effect of weight loss from running. Alternate jogging with sprinting. For example, do acceleration every 5 minutes for 10-15 seconds. Then slow down and switch to a slow run. Repeat during the workout as many times as possible.

Monitor your condition while running Steroids UK Shop. Somewhere you can tolerate, but it is also important to maintain health. A good thing would be a heart rate monitor to conveniently control your heart rate while jogging. If it is not, try to measure the pulse by the number of heart beats - this information will be enough.

Weight Loss Run Program

Observe systematic classes. Regular jogging will allow you to achieve a result much faster than interrupting training for an indefinite period Steroid Shop №1 in Australia. Enough will be 3 runs a week.

A week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

one

3 km.

3 km.

3 km.

2

3 km.

3 km.

3 km.

3

3 km.

3.5 km.

3 km.

four

3.5 km.

3.5 km.

4 km.

five

3 km.

3 km.

3 km.

3 km.

6

3.5 km.

4 km.

4 km.

7

3.5 km.

4 km.

4 km.

3 km.

eight

4 km.

4.5 km.

4 km.

9

4.5 km.

4.5 km.

4 km.

4 km.

ten

5 km.

4.5 km.

5 km.

Gradually increase the load. The body is prone to adaptation, so the same load for a long time loses its effect. Increase your running time or the duration of your accelerations, reducing the time for jogging.

Stretching help in losing weight

Stretching is stretching and relaxing heated muscles for maximum flexibility. The better the stretch, the more relaxed and free we move.

Stretch marks have another useful property - the acceleration of the breakdown of fats. When the heated muscles stretch, they seem to help break off fat deposits. Dissolving fat in parts is easier for the body.

Stretching exercises. There are a lot of different stretching exercises for major muscle groups. We need to teach the body to relax after exercise and at the same time prolong the effect of weight loss.

one.   To begin with, you can do an exercise known from physical education lessons - left hand on the belt, raise the right hand above your head and pull it to the left. At the same time, tilting the body slightly to the left, and similarly on the other side - the right hand on the belt, and the left hand over the head and pull to the right, along with the body.

2.   Then you can do slopes. This exercise is simple: stand up straight (this will be the starting position), and now lean down to reach the floor with your palms. It is necessary to make 10-15 inclinations forward, even if at first you will not be able to reach the floor, do not despair, still ahead.

3.   Lunges. Get in the starting position, and now lunge with your right foot forward, bending at the knee joint. In this case, the left leg remains in place, slightly bent at the knee, but does not touch the floor. Pull your right leg forward and feel the muscles stretch. Repeat with the other leg.

four.   Stand against the Swedish wall, or other support with your back. Bring the drumstick behind your back while pulling the toe up. So we will stretch the quadriceps (quadriceps) muscle and the hip joints.

five.   Sit on the floor. Bend one leg and sit on it. Pull the second forward and pull the sock towards you Steroids Australia Online. Tilt, trying to hold the sock with both hands. Repeat with the other leg.

6.   Stand next to the support, grab it with your hands, and begin to spread your legs in both directions at once, trying to sit on the transverse twine. Spreads legs until pain appears, then stop. Hold in this position for five seconds, and return to the starting position.

These are the most common exercises for stretching joints and muscles. Of course, there are many different additional exercises, but such  exercises can be done not everywhere. For some time, it will be possible to increase the time of muscle tension. The main thing is to do stretching exercises every day, or at least every other day, then you will see the result.

After the first trainings, over the course of several weeks, the muscles will hurt considerably. It is called krepatura. In the early days it will be quite unusual. Do exercises at home, without sudden movements, everything is smooth and fairly high quality, and only then, with the same enthusiasm, push forward!

Proper nutrition

Your goal is to lose weight, so after a run you need to eat after an hour. That is, we worked out, came home, went to the shower, then prepared something useful, for example, eggs, cottage cheese, cereals, in general, a mixture:

  • protein (which is used as a building material for muscles)
  • carbohydrates (which are a source of nutrition for the body, so you need to eat high-quality carbohydrates. Such as bread, pasta from durum wheat, cereals - they are rich in useful vitamins, enzymes), because you have a whole day ahead.

proper nutrition for running

What you need to do after a workout right away is to restore the water balance in the body with a glass of clean water. In training, you cant do without water either.

To summarize, we can say WHAT:

one.   Running for weight loss exists under certain conditions;

2.   Warm up and stretching in the first place.

3.   Food and rest are also an integral part of the runners life.

four.   Your result is your motivation Buy Steroids in UK. Never rest on your laurels. And, reaching the goal, set new ones.