You have been running to slim down, but not losing weight! This is because you have not done these 3 things:
We often hear this: “I work so hard on running to slim down, but why have I not been able to lose weight? Then, we should ask ourselves, how long did I run? When I ran, did I change the speed? Did I adjust the incline of the treadmill?
Change these 3 habits, then you will be able to run for weight loss!
Everybody knows that running is a very easy aerobics exercise. The celebrity, Janine Chang is definitely a pro in this field. It does not only keep you fit but also a way to keep you in good shape. Amber An, just days ago, also revealed that she runs to slim down for a good shape. Upon looking at them slimming down successfully through running, don’t you wonder, “How come it didn’t happen to me?” Stay with us. To run for weight loss, the key is to follow these 3 things:
Follow these 3 must-dos for running to lose weight. You will then see results.
- Duration
Running is a long-term weight loss plan. In a short term, you will not see much weight loss result. Many people expect to lose weight drastically through running. Unfortunately, it doesn’t work this way. The changes will build up through time.
Therefore, if you want to lose weight through running, first ask yourself this question, “After I get on the treadmill, do I quit after one or two km? In other words, the training duration is too short. The distance is not long enough. You will see no results.
We recommend that every session should be at least 20 minutes. This is because only after 20 minutes of running, the body will then use up glycogen and begin to burn the fat that stores energy. Our recommendation is to set the running frequencies to 4-5 days a week. Commit to a routine workout for 3-5 months. This way you will see weight loss. It also trains your heart and lungs.
- Speed
Many people set the speed of the treadmill to very high once they are on it. They end up pushing themselves to sweat in a short time and ran out of breath. This way of running tends to exhaust the body leading to insufficient supplies of oxygen to the body and as a result you fail to reach the target of fat burning.
Days ago, the celebrity, Amber An generously shared her running method how she successfully lost 7 kilos through running. According to her running method, she runs at least once every two days. Every session is 15-20 minutes. The speed is set at 10 for 10 minutes, then gradually moving up, even one increment every 1 minute. Amber An said this method of running training makes her sweat in a short time. Running this way for 15 minutes, she saw more results and felt more sensation of working out than running 30 minutes or 1 hour.
From Amber An’s running routine, have you noticed a key point? That is right. It is the changes of the speed. Through ramping up the speed, distance or strength, it will push the body to burn more calories. In addition, you can also take into consideration of the Fartleks training which translates into “speed play” in sports terms from Sweden. Through interval trainings of fast running and slower running, it changes the strength of the training.
- Incline
Many people worry that running will lead to thick lower legs. Therefore, they dare not to increase the incline of the treadmill. They sure need to correct their view!
Running on a treadmill with incline does not only prevent your lower legs from getting thick but also slim them down. This is because this way of running stretches the muscle of the lower legs. Therefore, when you jog, be bold and adjust to incline to 10 degrees. Adjust the incline throughout your running session. This way you push up the strength training of your running. At the same time, you are engaging in the muscle training of your lower legs, elongating your body shape.
In order to slim down successfully through running, the key is patience.
When we want to slim down through running, we must control our running duration, incline, and speed. In addition, you can also incorporate the HIIT (High-Intensity Interval Training)
For example, for most people, when they run, they may spend over 30 minutes at the same tempo. Instead, you can try a training routine of fast-slow-fast-slow, which targets calories burning and fat burning. Now, let me share with you a running routine.
After you are warmed up, while on the treadmill, run at a set speed for 5 minutes. Then increase the speed to a sprint for 1 minute, pushing your body to a shock through high strength training. Then immediately lower the speed and walk fast for 2 minutes. Continue with such interval training 3-5 times. Follow this running routine and run 2-4 times a week. Try to incorporate the HIIT. Give yourself time and be patient. I believe it is not that hard after all to lose weight through running.
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