Running For Weight Loss

Of all the physical activities people try for weight loss, running is the one that is most commonly opted by most people. Coincidently, running for weight loss happens to be one of the toughest things to do if you’re a rookie! If you’re a physically inactive person and you have a sudden epiphany to lose weight, a good idea would be, not to go outdoors (or mount the treadmill) and start running like your house’s on fire! Running may look simple but there’s a complete science to it.

The first thing you have to consider is what is your fitness level? Have you run before? Can your body and lower torso handle your body weight without chances of injury? If you have just started to run for the first time, it is my recommendation that you start with low-intensity interval training or LIIT. For starters this would be something like:

walk for 4 minutes followed by 1-minute jog (Repeat 6 times)
Once you start to build muscle endurance and stamina, you can transition into longer intervals of running and shorter intervals of walking. It is up to you and your physical fitness level how quickly you transition. Some way into your training program, Your LIIT may look something like:
Jog for 4 minutes & walk for 1 minute (repeat 8 times)
At this point, you can transition your running program into constant running at an endurable pace.

Your workout Chart for the week may look something like:

Mon: 5K constant run without any rest
Tue: Rest Day
Wed: 1-hour LIIT (4 min Jog, 2 min Walk)
Thu: Rest Day
Fri: 5K constant run without any rest
Sat: 3K run (As fast as you can)
Sun: Rest Day

The chart above provides a rough guideline of how you can manage a Cardio workout in a week. It may represent a beginner’s workout; for someone who has the stamina to run for 5 kilometers but has very little running experience. You can always modify your workout once you improve your physical fitness, stamina, endurance level, and confidence level. One important thing worth mentioning here is that the long duration of running helps you lose fat. But along with body fat, you also lose muscle mass. Now, muscle mass is very important for many reasons (Increased metabolism, great body shape, improved physical strength). It is always important to preserve muscle mass (Or lean mass) when you go for cardio training. Weight training helps the preservation of lean mass as it prompts the body into a muscle overload and the body’s reaction to this overload is to build more muscle. For this reason, you can always fill in your Rest Days with weight training so that your workout becomes a blend of fat loss & muscle gain. This not only applies to the male community but women should follow this advice as well sine lean mass is equally important for both genders.

Another important thing to consider is nutrition. Always aim at cutting your calorie intake by no more than 10% at a time. Observe the effects of this reduction for a week and if you start to lose weight, well and good; if you don’t go for a 15% cut and observe the effects for another 7 days. Take a well-balanced diet consisting of fruits, vegetables, and mostly natural products. Combine good nutrition with a good workout plan and you’ll soon be running for weight loss!

Metabolism And Weight Loss

Metabolism and weight loss, what exactly is the connection between the two? We often hear these two terms together in a sentence but more than often, the term metabolism is incorrectly used. The most common phrase I hear about metabolism is this: ‘I can’t seem to lose any weight because I have a very slow metabolism.’ Wrong! Unless you’re suffering from a really serious genetic disease such as Hypothyroidism, chances are that your metabolism is just fine. It’s the food you eat that’s not fine! People have no problem having ‘up-size meals’ and ‘blue-berry cheesecakes’ but then they so very innocently pin their weight gain on a ‘slow metabolism’. So, the first lesson here is, you don’t have a slow metabolism!

Classic indicators of slow metabolism include low core temperature, feeling excessively fatigued, reduced drive, trouble concentrating on simple tasks and irritability. The second most asked question is what’s the link between metabolism and weight loss? This is a question with a very elaborate answer so I’ll try to keep it short. Metabolism (Biologically speaking) consists of two processes that are essential to all living organisms – catabolism and anabolism. Catabolism is the process by which complex components are broken down into simpler ones, resulting in the release of energy. E.g. breaking down of complex carbohydrates into simple sugars to give us energy. On the other hand, anabolic processes are those by which simple components are synthesized into complex ones E.g. conversion of excessive Glycogen to visceral fat. These two processes occur simultaneously in our bodies. Roughly speaking, a major imbalance between the two processes causes our body to gain weight (Anabolism > Catabolism) or lose weight (Catabolism > Anabolism).

Metabolism as a whole can be thought of all as a sum of all the energy expenditure and absorption throughout our body.

Commonly, metabolism is considered as the number of calories you burn throughout the day.

In this regard, metabolism is the sum of energy used:

  • For internal bodily processes such as digestion, respiration
  • For maintaining core body temperature
  • For maintaining your lean body mass

In physical activities performed throughout the day E.g. Running, lawn mowing.

Your metabolism is also dependent on your genetics. If your parents were on the heavy side, living a sedentary lifestyle, chances are that your metabolism may not be as fast as a 200m hurdles runner! But the great thing about metabolism is that it can be changed. Firstly, it can be improved by daily exercise. Exercise is a great tool for burning calories and creating ‘Healthy Chaos’ in your body. To overcome this ‘Healthy Chaos’ your body burns excessive calories. This way, not only do you burn calories during your exercise time, but you also continue to burn calories after your workout. The second way to improve metabolism is by gaining lean muscle mass. Maintenance of lean muscle mass requires more energy than the maintenance of fat. Consider weight training 3 times a week to improve on your lean body mass. This will improve your metabolism as well.

As I always say, don’t pin your weight loss on a single cause. Metabolism consideration is just a small part of the bigger picture. There are many other things to consider during a weight loss regimen; for example, nutrition. Metabolism may worry you as a term that is quite often associated with weight loss but the important thing to understand is that your metabolism is just fine! Thin people don’t necessarily have a higher metabolism than people who are obese. It’s not your metabolism that’s making you fat; it’s your ravenous appetite and your lack of exercise that’s playing a major part! – Metabolism and weight loss.

Why Diet Weight Control Is Important For a Healthy Lifestyle

Are you overweight? Maybe you are losing weight and just hope to keep it up or maintain!

Here are a few thoughts on diet weight control. You stand a better chance of being successful if you do both than if you only do one.

Diet is what you eat. You can control your weight most times by eating a healthy diet. This would seem to be common sense, but we know just by looking around us every day this is not the case. What really tastes good can be bad for us and can really kill our attempts at keeping our diet under control.

Going on a diet is another way to control your weight. Even more accurately is you are trying to get your weight under control. This will only happen when you set goals and work every day towards hitting them. Even losing one pound can really be exhilarating at first because it is the success that can be built upon.

This is why Weight Watchers and other programs work so well because you are really working on setting and achieving weight loss goals. As you hit them you are then working at controlling the weight you now have. If you have a lapse you can quickly regroup because you are paying attention every day to what you weigh.

This is what diet weight control is. Having a plan, setting goals, and working every day on them. The rewards can be many. You will improve your health. You will feel better. You will look better. And you will get compliments, all of which will fuel you to keep at it even more.

Weight Loss Tips To Improve Your Health, The Way You Look and Feel

The simplest thing you can do is change your eating habits. I say simply because it is a conscious choice you make several times a day. Exercise is something you have to plan for in advance. Eating is something you do over and over several times per day.

Lose Weight, Exercise, Feel Great, Look Great! Live Life The Healthy Way! The best tip I can give you on eating is to switch to fruits and vegetables from chips and sweets. The amount of junk food most people eat is staggering. Along these same lines are the meals you eat. Believe it or not, you can enjoy food without it being fattening and unhealthy for you.

Sometimes adding a little spice to chicken or fish can mix it up a little bit. Variety is important and just changing the way you prepare your food can give that to you.

Another benefit of changing what you eat is you do not have to alter the portions. You can actually eat more healthy food and get fewer calories than cutting back on food that is bad for you.

One other thing. If you are the type of person who needs encouragement to stick to something get a partner to join you and do it together. It could be your spouse or best friend. This type of support will go a long way towards your ultimate success.

I hope you enjoyed these weight loss tips!