Morning and evening jogging has long been a popular sport in the United States and Europe. And in Russia, running is often used as a fashionable, extremely effective and completely free way to get rid of excess weight and get in great shape.
What affects the rate of fat burning
In the process of losing weight, a lot depends on the duration and regularity of your runs. It is generally accepted that you should train at least 3-5 times a week for 30-40 minutes. And after a while, when the body begins to easily endure such loads, the time can be increased to 50-60 minutes. But many, getting involved in morning runs and enjoying them, wind kilometers every day. And on weekends they try their hand at marathon distances.
The way of eating is also important. Those who eat a lot of calories during the day, and burn much less while jogging, cannot wait for a slender figure. Therefore, if you start running in order to lose weight, be sure to adhere to the principles of a healthy diet.
Don't gorge on three right after a run. Try to wait 30-40 minutes for the body to calm down and return to normal. Then eat fruits or vegetables, kefir or lactic acid products, oatmeal or muesli.
And yet, running has established itself as one of the best means in the struggle for a slim figure, allowing many to get rid of tens of kilograms. Don't expect any effect from one run! You shouldn't even wait for results 2 weeks after running. As a rule, the first 3-4 weeks after the start of regular physical training, the body only adapts to the new conditions of life. So the first lost kilogram can be seen by the end of the first month. And then - if you do not quit running.
Running secrets
Starting from the second month, you can count on very good results - up to 5-6 kg per month. And in combination with a properly selected diet - up to 10 kg per month. And in order for the process to go more efficiently, use little tricks. First, run in the morning. This will help you gain tone and good mood for the whole day. But if morning jogging doesn't work for you, do it in the evening. Losing weight you will all the same.
Breathe deeply as you run, inhaling through your mouth and exhaling through your nose. According to sports doctors, this contributes to a more effective disposal of subcutaneous fat.
Secondly, before jogging, have a cup of coffee without milk and sugar. This will give you strength after a night's sleep. And coffee itself is a great fat burner. Thirdly, try to run in a ragged rhythm, periodically accelerating. Or run on rough terrain, which has slopes, and ascents, and flat areas. An uneven pace is always better than a monotonous one. See how much more you can lose weight.
For those who are overweight, it is recommended that you start with a walk to prepare your muscles, heart and joints for a full run. And only when they can completely replace walking by jogging in the desired mode, serious results should be expected in burning extra pounds.
