How much you can lose if you run

Morning and evening runs have become a popular sport in the United States and Europe. And in Russia, running is often used as a fashionable, highly 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 much depends on the duration and regularity of runs. It is considered that the practice should be no less than 3-5 times a week for 30-40 minutes. And after some time when the body begins to easily carry such loads, the time can be increased to 50-60 minutes. But many involved in the morning run and getting pleasure from it, running miles every day. And on weekends try at the marathon distance.

It is also important. Those who during the day eats up a lot of calories, and Jogging burns a lot less slim figure do not wait. So, if you start running with a goal to lose weight, be sure to adhere to the principles of a healthy diet.

Do not cram for the three immediately after a run. Try to wait 30-40 minutes, until the body calms down and returns to normal. Then eat fruit or vegetables, yogurt or milk products, oatmeal or muesli.

Still, the race 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. You should not expect any effect from a single Jogging! Not even worth to wait for the results after 2 weeks of practice runs. Typically, the first 3-4 weeks after starting regular physical workouts the body adapts to the new conditions of life. So first dropped the pounds, you will notice by the end of the first month. And – if you do not throw to run.

The secrets of running

Starting from the second month you can expect very good results – up to 5-6 kg in a month. And in combination with a properly selected diet – 10 kg per month. And in order that the process went efficiently, use little tricks. First, run in the morning. This will help to acquire the tone and good mood for the whole day. But if Jogging doesn't suit, go in the evenings. To lose weight you'll still.

While running, breathe deeply, inhaling by mouth and exhaling by the nose. According to sports doctors, it promotes more effective getting rid of subcutaneous fat.

Second, before the run, drink a Cup of coffee without milk and sugar. This will give you energy after a night's sleep. While coffee in itself is an excellent fat burner. Third, try to run in a ragged rhythm, periodically accelerating. Or run on rough terrain where there are slopes, lifts and flat areas. The uneven pace is always better than a monotonous. Will see how much more you will be able to lose weight.

For those who suffer from excessive obesity, it is recommended to start with walking to prepare your muscles, heart and joints to complete the run. And only when they will be able to replace the walk running in the right mode, you should expect great results in burning extra pounds.