How to Running For Weight Loss

Running for weight loss... that is, maximum weight loss in minimum time is elusive for most people. Why? You're doing it wrong. If you're putting in hours and hours of running, but not getting any kind of weight loss whatsoever, then READ THIS NOW for the SOLUTION.

Running for Weight Loss

1. Do sprints

Sprints pour off your body fat due to their intensity. Steady-state running or jogging just doesn't create the HUGELY important "afterburn effect" in which your body burns off a ton of calories AFTER you're done running. Sprints do that.

The best way to do sprints outdoors is to run at 85-90% hard for 10-15 seconds and then walk for 45 seconds. Keep repeating that for a total of 15 minutes. Do this 2-3 times a week. I promise, if you truly put the effort into doing this, there is almost no way you can NOT lose a bunch of fat... even if you EAT REALLY BAD.

2. Hill sprints

These are almost identical to the above except they can be even more intense. The only problem for a lot of us is that there are no suitable hills near us and even if there was, a lot of times weather doesn't permit us to run.

Regardless, I still want to share this with you. Basically, run up the hill until you get to the top. Your rest will be the walk back down the hill. Keep repeating these hill sprints for 10-15 minutes.

I usually advise women... so if you're a woman reading this, please don't think these sprints are just for guys.

Running for weight loss is easy when you incorporate these 2 methods into a weekly schedule.

Run to Lose Weight

Opting for a weight loss running program is the surest way to lose those pounds and keep them off for good. Running is a cardiovascular exercise per excellence and sheds pounds like no other training program. Not only that, running regularly will boost your fitness level, sculpt your body, make you look younger, and be more productive, and so on.

Therefore, if you're looking for the best weight loss running strategies, here are 4 ways to help you get the maximum benefits of your training workouts.

1- Add More Miles

Most beginners make the mistake of sticking to the same running distance, week after week. This is a guaranteed way to encounter a plateau, sooner or later, with both your performance and weight loss results. In fact running can get really tedious if you opt for this approach. Instead, try challenging yourself by adding more miles to your running and you'll definitely see your results improving drastically.

The best way to increase your mileage without running the risk of injury or burnout is to stick to the 10% rule. You only get to increase your weekly running distance by 10% from one the week to the next. For example, if you're starting off with running 10 miles per week, you could aim to get to 11 or 11.5 the next week and build on that.

2- Do Interval Training

Also know as high intensity interval training (HIIT), this type of training is ideal for blasting calories and shedding pounds in the shortest time possible. Interval workouts consist of high intensity running intervals interspersed with low intensity boots for recovery and rest. For instance, you run at approximately 80-90% of you maximum heart rate for one full minute, then you reduce your running pace into an effortless jog for recovery and rejuvenation.

Here is a typical interval workout routine:
- Start with a 10 minutes slow jog as a warm-up. Breathe deeply and stretch gently.
- Go for one full minute of high intensity interval, then slow it down and allow for recovery.
- Repeat the pattern 9-10 times. The length and duration of each interval depends on your current fitness level and goals.

3- Keep a Food Diary

Though running does burn colossal amounts of calories, the weight loss process takes place only when you create an energy deficit. Meaning that you put in less calories than you burn off. That's it. No magic bullet here. Therefore, it's crucial that you properly address your nutritional needs without ingesting too many calories, and thus gain unwanted weight instead of slimming down.

The best way to cultivate good eating habits is to keep tags on every calorie you put in your mouth. For that, you need a food diary. Once you start using a it to keep track of your eating habits, you'll be your own detective and be able to pinpoint what needs changing or/and keeping. Hence you get clear on what's working for you and what's not. Be honest with yourself. And remember to cut on the junk food, and get a healthy mix of lean meats, leafy vegetables and the good (complex) carbohydrates into your diet.

4- Run Regularly

Going for a couple of runs around the block and expecting the scale to drop overnight is futile. In fact, you may lose the weight, but won't keep it off for good. You'll achieve long-term success only if you run on regular basis. The best way to achieve consistency with your running training is to turn your workout routine into a daily habit.

According to Tony Schwartz, the author of "The Power of Full Engagement", the best way to turn any activity into a daily habit is by committing to doing it for 4 consecutive weeks, non-stop. After that, you'll find it much easier to keep running regardless of what's happening around you.

These 4 training guidelines are great and can get you to your desired bodyweight with ease. Nonetheless, speed of implementation is key to success. So take action on what you've just learned. However, don't feel the need to follow them by verbatim. Just remember to always do your best and stay within your fitness level.