6 Errors To Avoid While Running To Lose Weight
Does Running Make You Lose Weight? Hum. It depends.
Yet, many people in search of slimness are heading headlong into jogging while hoping to lose weight.
Alas, the result is not still there.
To lose weight thanks to the running, there are some rules to respect. Indeed, you will not get or few results by following the classic racing program. Running is an art and losing weight is another. To reconcile the two, avoid the following errors:
1- Always Practice The Same Race
A study published in the newspaper in the journal of the American Medical Association has shown that the human body has certain pre-dispositions for endurance.
The researchers followed the habits of more than 34,000 women and observed that a rapid 1-hour walk (5 km / h) did not result in any weight loss.
If you want to run to lose weight, conventional methods may disappoint you. You have to run a lot and your body risks becoming accustomed.
Why? Because the human body possesses a basic endurance and habits. If you wish to lose weight while running, you must “shock” the body and take it where it is not used to go.
In a recent study, it was revealed that people who lost weight burned an average of 2800 calories via sport each week. In terms of jogging this represents 45 Kilometers. Hence the importance of changing strategy.
2- Do Not Change Rhythms
Instead of doing regular 30-minute or 1-hour footings 2 to 3 times a week, it is best to bet on interval exercises that will put you and your body in difficulty.
The University of Ontario in Canada examined this question of the exercise intensity compared to its duration. The results are edifying.
Participants in the study were divided into two distinct groups. The first group was rushing to run for 30 minutes to an hour. The second was 4, 5 or 6 series of sprints of 30 seconds.
Guess what? Despite the short time spent, people in the sprinting group burned 2 times more calories.
The explanation is rather simple. Like bodybuilding, interval training programs use specific human body processes that eventually force them to recharge with ATP.
Your body is therefore in a kind of emergency during which it consumes much more calories and burns more fat.
It is not any more to run to lose weight, but run and sprint that it is advisable to make.
3- Drink Calories
People who enjoy long jogging sometimes use energy drinks. This choice is advisable only when the running time exceeds 90 minutes and you do not want to lose weight, but not in the context of weight loss.
The ideal hydration during the race is the water, or even after your jogging is the Badoit water to reconstitute its mineral reserves (especially in hot weather).
Apart from periods of sports activities, there are many juices to lose weight, including the famous beetroot juice, recognized by science to improve sports performance.
4- Consuming Too Much Calories
You can run regularly and nevertheless be in excess caloric. Hunger after a jog may be stronger than it was before.
To counter this natural tendency, the strategy of distributing meals during the day is very effective.
Eating 4 to 5 times a day by decreasing the amounts is a first step. Privileging fruit, vegetables and avoiding “junk food” is a second. This is why it is preferable to schedule your meals in advance, especially those planned after the effort.
It is true that sometimes, carried by the pride of having gone to run, you want to reward this victory on yourselves, in this case, a good bath, a new running outfit also do the trick.
5- Try To Transpire
When you sweat you lose water or even some mineral salts. The practice of restricting water is not only unnecessary, but also dangerous.
6- Do Not Only Run
Studies confirm this, interval exercises are more effective in burning calories. Our hunter-gatherer ancestors can therefore be a source of inspiration for finding tricks in order to lose weight.
The hunter-gatherer worked naturally on several levels:
– Endurance for long tasks.
– Explosivity to capture or flee.
– The force to seize or transport.
– The agility to move.
– Resistance to survive external conditions.
Our ancestor had a very varied physical activity and spent a lot of calories. Unlike us, he did not focus on a specific area such as endurance or pure strength.
Research has shown that hunter-gatherers have aerobic capacities 50% superior to ours and 20% higher strength.
In addition to the simple caloric loss engendered by this lifestyle made strength, endurance and high intensities, it is a whole set of benefits for the body that flows from it. Improvement of bone density, muscle mass, reduction of body fat, better insulin resistance, increase of metabolism…
So how to run to the Paleolithic way?
There is no need to climb trees every 10 meters. Simply in your course, plan intervals such as squats, pumps, sprints (start stop), jumps, and pauses. If your itinerary is naturally tortuous, sloping or passing by outdoor exercise machines, exercise will be facilitated to you.