Run To Lose Weight - Experts 6 Fantasic Quickstart Tips

If you think that running to lose weight is false then you’re very much mistaken. It’s one of the best ways to lose weight.

To shed those pounds effectively, it helps to understand a few of the facts about running for weight loss, so here comes the “science bit”.

1. Running replaces body fat with muscle tissue. Muscles, however, are denser and heavier than fat. Therefore, a few weeks into your running programme, you may find that far from losing weight you have actually gained a few pounds. Don’t panic! It’s OK. It just means that your running efforts are working and, if you stick to it, you will gradually start to lose those excess pounds.

2. Running is an efficient calorie-burner. One study reported that people who undertook regular exercise burned an extra 2,800 calories a week and lost 30 pounds. On average, a 10 or 11 stone individual burns around 100 calories per mile. So, if you can build up to running five miles a day, five days a week you could be burning an extra 500 calories daily, and up to 2,500 a week, which would mean a significant weight loss. But it is important to remember that the amount of calories you burn depends on your body weight. An 8 stone runner may burn 80 calories per mile; a 14 stone runner may burn 150. So, as your weight drops, so the amount of calories you burn each mile will drop too.

3. Losing weight is all about burning more calories than you consume. Therefore, to lose weight successfully, you do still need to watch what you eat. Remember that to lose one pound you need to burn 3,600 calories, so stay away from high calorie foods. While you are on your running regime, cut down on coffee, alcohol, chocolates, fast foods, and junk food. You can boost your carbohydrate intake instead.

4. Running is most effective if done regularly. If you are serious about losing weight, you need to commit to a regular running schedule and stick to it. One thing you need to keep in mind: running several days a week is more effective than one-day running, regardless of the length of time. Though daily running is ideal for losing weight, three or four days a week can meet your goal.

5. Intense running, or running at a fast pace, is effective in weight reduction. It used to be believed that slower running burned more fat, but recent research suggest that intense running actually burns more calories. However, as you will read several times in this eBook, intense running can cause more injuries, so it is best kept to short periods only, no more than twice a week.

6. Your running programme will need to be varied in order to achieve your desired weight. You have to understand that the body gets used to the hard work of running, over a period of time, becomes more efficient, and therefore burns fewer calories. The body, in effect, stops losing weight. To achieve your desired weight, you need to incorporate changes in your regime from time to time: run at a higher speed, increase the distance, or run for longer periods. Running for weight loss can be a little tricky, but if you stay attuned to your body, you’ll be successful.

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About the Author:
Do you want to learn more about running for weight loss? If so check out expert personal trainer Simon Lovell’s Running for Weight Loss: Ultimate Beginners guide at http://www.beginnersrunningguide.co.uk
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