3 Effective Ways to Burn Fat While Running

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Wouldn’t it be great if every runner were at his or her ideal weight? We’d all look and feel better, and race faster.

Being at your healthy, ideal weight would certainly make you a faster runner. In fact, a study completed in 2007 found that for every percentage increase in body mass, it cost study participants an extra 1.4 percent in metabolic energy to propel themselves forward. Of course, that’s not a direct comparison for runners since they weren’t running a race, time trial or other maximum effort.

But imagine how much better you’d feel training for a marathon if you could conserve 1.4 percent (or more) energy? You’d be able to use that energy in the final miles instead of hitting the infamous wall.

Finding and safely getting to your ideal weight should then be a top goal for every runner. Here are three of the best ways to structure your running program to burn fat and lose weight.




Fat Burner #1: Longer Workouts

It’s a no-brainer that longer workouts burn more calories. But interestingly enough, when you run for longer than about 90 minutes, you improve your body’s ability to use fat as fuel.

The lesson? Complete a long run every week. Since these workouts are more taxing on the body, it’s a good idea to only run one every week.

Several studies have shown that the longer a subject exercised, the longer it took for their metabolic rate to return to pre-exercise levels. Even at relatively moderate exercise durations, the benefit is significant. Another study found that this “exercise after-burn” is more than doubled when exercise is increased from 30 to 45 minutes. And after 60 minutes? Metabolic rate increased by a factor of five!

Fat Burner #2: Intensity

Intense workouts torch a lot of calories, even if they don’t last very long. Since most runners work out at an easy or moderate effort for all of their runs, this is often the missing link between staying at your current weight and losing those extra pounds.

The key with intense workouts—either strength sessions in the gym or running interval workouts—is to make the hard portions very hard, and take enough recovery so you can keep going at the same intensity level.

Races run at 100 percent of your maximum effort accomplish this goal quite well, as do sprints or maximum-weight lifts in the gym. Make sure you run at least one hard workout per week, and race regularly.

A favorite to burn a lot of calories is to run a Warrior Dash. The combination of running and obstacles keeps your heart rate high and boosts the amount of energy you continue to burn after you finish.

Fat Burner #3: Frequency

How often do you run every week? Most runners fall into the 2 to 4 runs per week category, and from an advanced weight-loss perspective, that’s simply not enough.

Running more often creates more spikes in heart rate and metabolic activity, increasing the number of calories you burn on a daily basis. Increased consistency will also help you prevent injuries, run faster, and ultimately become a better runner.

Admittedly this strategy is less important than the duration and intensity of your workouts, so start with those first and then add more runs to your training schedule once you’re comfortable with them.

And of course, understand that the goal here is to get to your ideal weight, not to be underweight. Being too thin won’t help your running and can predispose you to injuries.

When you’re able to maintain a healthy weight, you’ll realize the benefits: faster race times, fewer injuries and a feeling of accomplishment.

http://news.health.com/2014/04/22/3-effective-ways-to-burn-fat-while-running/

Tips for gaining and developing muscle naturally through weights, diet and exercise

Gym rats. We have all seen them. Those people that seem to live in the gym. They are there when you get to the gym and they are still there when you leave to go home. 24 hours a day, seven days a week; these guys are there.

 They are the ones that help you feel like you are not making any gains. Well, here is a little secret; more than likely, they are the ones not making any gains!

Here are six tips (in addition to weight lifting program) to help you keep your head held high when in the gym.


1. Eat, eat and keep on eating!

A common misconception is that in order to lose weight, a person should cut the amount of meals that they eat. This is not only false, but will hurt whatever weight loss you have made or ever hope to make. In fact, a person needs to increase the amount of meals that they eat until they are eating about five to six times a day. The best way to do this is by eating three meals and three snacks each and every day.


How can you eat so much and lose weight?

The answer is simple and logical when you think about it. Our bodies have defense mechanisms. One of these defense mechanisms is to hold onto body fat during times of food shortages or famine. It will also take what you do eat and turn it immediately into fat because it thinks you have limited resources for energy. 

Your metabolism will also slow down in order to save this energy. What you need to do is to increase your metabolism so that you can burn calories. By constantly feeding your body, you are, in fact, providing your body with the very nutrients and energy it needs.

2. Eat less calories, make them count!

This is where people get confused. You are told, “cut your calories” and you hear “cut your meals.” You are actually expected to reduce the number of calories that you eat at each meal, not the number of meals that you eat. Your metabolism should be able to burn more calories than you consume. A good guideline is to eat about 10 times your bodyweight.

 For instance, someone weighing 150 pounds should eat about 1500 calories. You can increase this amount to 12 times or 15 times depending on how active you are and what your body needs. You can also lose weight by eating what you would at your ideal weight. If you are 150 pounds and want to be 130, eat 1300 calories instead of 1500. Your body will burn more calories than you are eating and you will lose weight.

3. Egg whites, oatmeal, chicken….Protein!

Protein is extremely important when it comes to building and repairing muscle. It is recommended that you eat 1 gram of protein for every pound you weigh. For instance, that 150 pound person would eat 150 grams of protein each day.

A good idea is to purchase a protein supplement instead of having to eat poultry and beef all day. It is a quick and easy way to reach your numbers. Protein whey can be added to drinks or yogurt.

4. What about nutritional supplements?

Supplements make it easy to get all the nutrition your body needs in a convenient way. It should not replace all meals, but is a great way to grab a quick “snack.” Supplements help recovering muscles get what they need to build up stronger and work harder. Supplements come in many forms. There are pills, powder, liquid and foods.


5. Rest

To rest or not to rest? 

This applies to two manners of resting. Resting in between sets and resting in between workout days.

Between sets, you should rest about 30-45 seconds. When you work a muscle group, you must allow at least 24 hours before working the same group. For instance, if you just worked your arms today, do not do them again tomorrow. The muscles need time to repair and recover. When you workout, the muscles are torn. During the resting period, the muscle group previously torn recovers and builds stronger.

 Lifting weights is simply a way to tear down muscles and rebuild new stronger ones. The resting period does not apply to calves. Calves are the one muscle group that can be worked every day. They only need 12 hours to recover.

6. Cardio

Cardio is an important part of your training program because you need to burn fat in order to see your gains you have made with weights. It also helps to increase your metabolism by keeping your body active. The more active your body is, the more you burn, and the faster your metabolism.

These tips are the difference between making gains and staying the same. Gaining muscle takes time. It will not happen overnight. It is worth it to pay a personal trainer to help create a training program for you.

 A training partner is also a great way to get you to push yourself where you might normally have stopped. Before you know it, you will have the body you were dreaming about. Let the gym rats wonder how you can look better then they do but are hardly in the gym!
http://www.tele-management.ca/2013/07/health-and-fitness-tips-for-gaining-and-developing-muscle-naturally-through-weights-diet-and-exercise/