5 Quick and Effective Running And Weight Loss Tips

Running and weight loss naturally come hand in hand. Running may be a physically demanding exercise, but the health benefits are worthy of every drop of sweat. Aside from shedding of some pounds, you will also lower your blood pressure and decrease your chances of getting a heart disease. Yes, running is good for your overall health.

Here are a few tips you should follow:

Running and Weight Loss Tip #1: Combine Running with a Diet

There is no way you will lose weight if you are not careful about what you eat and drink. Losing weight basically boils down to burning more calories than you consume. So avoid fast food, lower your alcohol intake, and stay away from the four C's - candy, cakes, cookies, and other crap!

It would be wise to start a diet journal to keep track of everything that you eat. This way, you will be able to check your calorie intake and know how much you need to burn. After a few weeks of doing this, you shall be able to familiarize yourself with the kinds of food that contain high amounts of calories and the kinds of food that are healthy for you.

Running and Weight Loss Tip #2: It's About the Distance You Cover

Intense workouts are very effective in burning fat and calories. The faster you go, the more you burn fat and calories. But you should also be careful in running too fast, or else you might run the risk of getting injured. The important thing to consider is the distance you have ran. Just run slowly but be sure to cover the distance.

In the end, it is much more about the total length of your run than the speed with which you travelled. So running a slow five miler burns more calories than going all-out on a two mile run.

Running and Weight Loss Tip #3: Consistency is Key

Running and weight loss always come together. But when you don't lose weight after a while, you should go back and check your running training program. How many times do you workout per week? When you want to lose weight, you need to go out more than once a week, preferably more, e.g. three-four times per week. Regular exercise is ideal to shed some pounds. Every time you go out, you burn calories and boost up your metabolism. So make sure that you run at least 3 times a week to lose weight effectively.

Running and Weight Loss Tip #4: Fat Burning Zone Myth

Many fat burning myths say that you burn more fat when you run slower. However, the fact is that intense exercise will generally help you burn more fat. Try to integrate some optimal speed in your running training programs. Remember, intense exercise will make your running and weight loss program work.

The rules to this game are simple. Plenty of exercise and a healthy diet help you get closer to your goals.
Follow these tips and you will find out that running and weight loss go hand in hand!

To get more tips about running for weight loss, check out the running for weight loss page of http://www.best-running-tips.com.

Best Running Tips is your website for anything about running. Whether you are looking for advice on training, apparel, shoes or gear, it is your running website of choice.

Article Source: http://EzineArticles.com/?expert=Dominique_De_Rooij

Is Running Good For Weight Loss?

A very common question that many people ask, is running good for weight loss? Die hard fans of running will defend it to the hilt, and shake their fist in the air when someone disagrees. While others will say that you do not need to run to lose weight.

So, lets take an unbiased look at running and see if it is good for weight loss.

To start of, take a step back and ask yourself what running actually is; it is basically putting one foot in front of the other, as a form of exercise. That is it, nothing more nothing less.

With that simple analogy out of the way, it is important to know what the purpose of running is for. In this case it is to lose weight, therefore you would go running to burn extra calories and lose weight, right?

Now the next part is something that many people ignore, but it is crucial to running being good for weight loss.

To lose weight you must be burning more calories than you are eating and drinking.

That last line is the most important sentence of this article, and the most important aspect of any weight loss plan. You cannot ignore the natural law of weight loss and it all comes down to calories in versus calories out.

So why am I telling you this? You just want to know if running is good for weight loss, right?

Well, the calories rule is paramount when it comes to running being effective to lose weight: Is running good for weight loss? Yes, but only if you are burning more calories through running, than you are eating and drinking.

This has been a long winded answer about running for weight loss, but it is crucial to understand and is one factor that many people ignore.

How Many Calories Does Running Burn?

Okay, so hopefully you understand the theory of running for weight loss now. The next question you may ask, is how effective is it? Therefore I will put some figures below, to give you an idea of how many calories running burns.

The figures are based on 30 minutes of running; at a running pace of 10 minutes per mile; the bodyweight figures are shown on the left:

Weight - Calories burnt (30 minutes running)

110 lb - 249
150 lb - 339
200 lb - 600

If those calories numbers do not mean much to you, you may be interested to know that the recommended calorie levels for women, is 2000 per day, and 2500 per day for men.

Bear in mind that it is very easy to go over those amounts, especially with some junk foods. Start looking at the calorie content on your food packaging and you will appreciate this.

Hopefully now you can understand that it is not all just about one particular action, when trying to lose weight.

Is running good for weight loss? It can be, but only if you are eating right to make it effective.

Would you like to read about other types of fat burning training besides running?  If so, you can read this great article to guide you, at this link: fat burning training

William Coulter has over 10 years experience in the gym. You can find out how to burn fat quickly at his website: http://www.burnfatquicklyonline.com/

Article Source: http://EzineArticles.com/?expert=William_Coulter

Use Running to Lose Weight - It Really Works

If there is one thing I didn't want to do as a young man was loose weight. My nick name at school was Stick. Others were Skinny Ribs and Skelator. There were a couple of reasons why I was so thin. One was simply because I was full of energy and always running around, and the other must have been down to me having an ultra fast metabolism. Oh how I hated those nicknames back then, but I would have loved to have them back once I hit my mid 40's as I became as fat as a barrel. Alas, I was to become a couch potato and my poor ole metabolism began to slow down with age. But I did eventually find a solution to the middle age spread and that was simply by running to lose weight.

The thing I like so much about running to lose weight is that it's easy. Apart from decent footwear there are no machines, gyms, or other fitness expenses to suffer. It can be practiced at your own pace, in your own time, at a schedule that suits you. There is a downside though which is I sometimes have to miss my run if there's a torrential downpour or worse still a snow storm. But even with the unpredictable elements, there are very few days lost to inclement weather conditions.

Running to lose weight and to get into shape gets a bad wrap from some fitness gurus as being hard on the joints. No one can argue that poor footwear slapping down on hard concrete won't take its toll over time, but with a good quality pair of running shoes and a nice grass surface, no one is going to be turning into a cripple overnight. As I'm neither practicing for nor running a marathon here, the harm is done by this form of exercise. 20 minutes of running or gentle jogging every other day has seen a healthy steady weigh loss with this Fatty Arbuckle and as a bonus to shedding those pounds, I feel absolutely fantastic too.

On average I lost around 2 Kg a week for 3 months then the weight loss became much more gradual after that. My obvious physical appearance changed in a relatively short space of time which impressed my neighbor so much that he now accompanies me on my runs most days, and the weight is dropping off him just as it did with me.

I will just finish by saying that I have not been on any kind of diet regime. I've always enjoyed my meat and 2 veg and continue to eat as much, if not a little more, than I did before I began running to loose weight. Having said that, I've never been a fast food junkie, nor do I have a sweet tooth, but I do get stuck into big helpings at meal times. So for me, losing weight was not so much about putting less in my mouth and getting more exercise, but more to do with just the exercise bit. Everyone is different, and only you know what you have to do, but what I can say is that running to lose weight has really worked for me and my neighbor Roger D.

Bye the way, if you don't fancy the outdoor jogging scene, you can always use a treadmill instead. Just remember, if you're serious about losing weight, there are only 2 times when you really need to exercise - One is when you want to, and the other is when you don't! Get out of that one if you can!

Andy Maingam is an expert writer for Slender Folks dot com where he writes on such issues as the Zone Diet & Dieter and how to Lose 10 Pounds. He also has other health and weight loss related articles on the site.

Article Source: http://EzineArticles.com/?expert=Andy_Maingam

Beginner's Guide To Running For Fitness And Weight Loss

Running is one of my favorite ways to get fit. It can become quite addictive as you strive to improve your times and if you stick at it you'll find yourself looking forward to your jog. Its main benefit is to the heart and lungs which will do you the world of good but your lower body will get a tremendous work out as well. A good pair of trainers and some comfortable clothes is all you will need.

There are a number of reasons why you might want to take up running. For a start it burns up a lot of calories. About 600 calories an hour seems average but if your overweight then you may burn considerably more as your having to work harder. You will notice that you feel refreshed and positive after a run and less stressed.

You should seek expert advice before starting any strenuous exercise. The main thing is to start of slowly in order to give your body time to adapt and if you have not exercised in some time it is a good idea to do a few weeks of hiking or walking. See my article on walking for fitness and weight loss. Then you can try some short bursts of jogging in your walk such as 2 minutes running and 5 minutes of walking. Try to increase the duration of the running whilst reducing the walking time. You will experience rapid gains at this stage and it wont be long before you are able to run for several miles.

Its best to mix up your running routine by running different courses and different distances. This will keep things interesting mentally and offer you a different challenge. When running try to keep your neck and shoulders relaxed and keep your torso straight and upright whilst engaging your stomach muscles. Try to land the feet gracefully not stomping. Most people will land on the heel and roll onto the toe and push off. Other runners will land more on the middle of the foot which may allow you to run more efficiently. Remember to stay nice and relaxed as you will achieve greater speed with less effort.

Remember to stretch out thoroughly after every run or you will lose flexibility and suffer very saw stiff muscles. You will most likely suffer some form of injury when you start running especially if you rush in to quickly. You should seek expert advice on injuries and stop training. Some common problems are shin splints, bad knees or sore hips. Good trainers will help and you can go to a good sports shop for advice when buying trainers. You should not run with shin splints as you can develop a stress fracture and should wait for them to heal.

As with walking I recommend that you perform a couple of sessions a week of resistance training. This will give you a more rounded development and will help with your running as you will have more strength.

http://fitnessinfo.weebly.com
Check out my website

Article Source: http://EzineArticles.com/?expert=Dan_J_Foster

Secrets of Success - Using Running for Weight Loss

Running for weight loss really can be successful. Millions of people around the world have shown that. But what are the secrets to making it work?

Surprisingly (or maybe not!) the key to successful long-term weight loss is what goes on between your ears, not what goes on your feet! Analysis of over 700 people who had all lost more than 30 lb (14 kg) and kept it off for more than 1 year highlighted these common features:

1. There always needs to be a trigger to getting people losing weight. Sometimes it's just saying 'Now is the time to lose weight' to yourself. Sometimes it's more emotional - receiving negative comments about your weight, approaching a 'big birthday', breaking up with your partner, getting married in x months or suffering emotionally because of your weight. Sometimes it's a medical wake up call. Your doctor telling you to change or have a heart attack can be very motivating!
2. Virtually all of the successful slimmers combined regular exercise with control of their diet. Trying to lose weight by just dieting or just exercising seems to be too difficult for most people to manage. I suspect that one thing leads to another. Many people start off running to lose weight. As they start to feel the benefit (firmer legs, less wobble, feeling more energy etc) they start to take more interest in their body. They feel that they really CAN make a difference. So then they start looking at their diet, and making better choices for their overall goals. Maybe it works the other way too (I've got no experience of that!), but the end result is always the same. Exercise and control of diet are the killer combination in successful long-term weight loss.
3. Monitoring progress also really helps to keep slimmers on track. 75% weighed themselves at least once per week. It seems that keeping an eye on your weight helps keep your mind on the goal, so you are more likely to stick with the exercise and diet regime.
4. Setting a challenging goal was also important. Many of the success stories had previously tried - and failed - to lose weight. The successful later attempts very often involved a harder target - more weight loss, shorter time, greater increase in fitness etc.
5. Lots of vigorous exercise - running, jogging or cycling - helped build the calorie deficit for the successful slimmers. Most burned more than 2000 calories a week in physical activity - the average amount of exercise was the equivalent of walking 28 miles per week! That includes climbing stairs at work and walking instead of taking the car, but it still represents a significant amount of voluntary exercise. And to save time the only way is to boost the intensity level - to jogging, cycling or running.

One final thought. In order to qualify for the study the slimmers had to have maintained the weight loss for more than one year. In fact most had done much better. They maintained a 30 lb (14 kg) weight loss for an average of 5.5 years! These people know what works.

Try running for weight loss and see where it leads you! Soon you'll have the sexy slim body you deserve!

Copyright © 2011 Rob Knowles

Rob Knowles used to be a sedentary, overweight layabout. Now he's lost weight and got fit and he just can't stop banging on about it!
www.erunningweightoss.com

Article Source: http://EzineArticles.com/?expert=Rob_Knowles

Running for Weight Loss - How Many Calories Do You Burn Running?

Running is one of the best cardio workouts to lose weight with. It may even be the best. Running is an awesome workout not just because it's effective but also because it is a simple workout that can be done without any special equipment. A child can run, we're naturally made for this activity.

However, not every run is as effective as the next. If you're running for weight loss purposes, you should take action to get the most out of each workout. This is what this article is about.

We will judge the effectiveness of your running workout by the amount of calories you burn during it. The problem is that this changes from one person to the next.

The first thing that matters is your weight. The heavier you are, the more calories you burn when you run at a certain speed for a certain length of time. A 200 pound man will burn more calories than a 160 pound man if they both run for the same time at the same pace. It is simply because the heavier you are, the more energy is required to move your body.

Speed is also a factor. According to the calorie caclulator on BodyBuilding.com, a 160 pound individual, running for 60 minutes will burn the following number of calories: 

• If the pace is 10 miles per hour you will burn 1219 calories in total (quite a lot for a one hour workout but the pace is very fast).
• If you slow down to 8 miles per hour, you will burn 1029 calories, still quite a lot.
• If you slow down even more to 5 miles per hour, you will end up burning 610 calories in total.

As you can see, the amount of calories that you burn depends on the time and the speed of your workout. Naturally, these are not totally accurate numbers because your pace will likely fluctuate during your workout. In addition, these numbers do not reflect the conditions in which you perform your workout.

For instance, if you run at an incline then you will burn more calories than on a plain. The temperature and the humidity also play some role. Even the terrain has an effect on the overall calories burned in a workout. It is much harder to run through beach sand than it is on tarmac.

What is important is to run fast, incorporating burst of high speed in your run, If you do that, you will burn a lot of calories in your run. The exact number is less important.

For more running tips visit Running To Lose Belly Fat.
For more fat loss tips visit Burn Your belly Fat
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

Article Source: http://EzineArticles.com/?expert=John_Davenport

How To Lose Weight By Running

Do you need to lose weight and get in shape? Well, running is one of the most ideal activities for that purpose. First of all, it is very hard to get that kind of intense workout doing things such as running or low impact aerobics. In many ways, running is an ideal activity because even if you can get a good workout doing something else, it is a lot easier to keep on creating a challenging workout with running.

Set Weight Loss Goals

Before you set out to create a running plan for weight loss, the first thing you should do is decide what you want to accomplish. Determine how much weight you want to lose and how quickly you want to lose it. This will affect how often you will run and how long each running session will be. The faster, further, and longer you go, the more weight you will lose.

Create a Weight Loss Plan

The next thing to do is to create a running weight loss plan based on your goals. The plan should include your route, how long the route will take, and how long you want to stick with that particular route. If you want to run three or four times a week, a course of around three or four miles should be adequate.

Eat for Weight Loss

You may realize that no that you are running more, your appetite has increased. That is your body's way of telling you that you need more nutrients in your diet. It is important to eat when you get hungry, otherwise it will harm your metabolism. The important thing to remember is to make good food choices and to not overeat. As long as you are eating a little less than what you need, it will not hurt your metabolism. In fact, you will begin to lose weight because your body will use your extra fat as fuel.

Keep it Challenging

One thing about running is that it is very easy to adapt to your current plan. That is why it is important to keep the workout challenging. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else. Another good way to make your running challenging is to do intervals. Interval training is when you alternate running fast with jogging. You can increase the fast running intervals each time you feel your body begin to adapt.

--

It is not only possible to lose weight running, but running makes it much easier. Just remember to keep your route challenging and to make sure you eat nutritiously.

Gray Rollins is a featured writer for TheRunnersGuide.com - a site for runners by runners. If you want to learn more about how to lose weight by running or if you're interested in training for a marathon, then be sure to stop by the site.

Article Source: http://EzineArticles.com/?expert=Gray_Rollins

Running for Weight Loss, Run!

Running for weight loss can be one of the most effective ways to lose those unwanted extra pounds if you do it right. You can lose a few pounds in a short time, but performing this exercise the wrong way can lead to more weight gain instead of loss for you. This article is all about giving you no-nonsense advice on running in order for you to lose weight. Aside from the benefits of running, you will also know the idea behind running for weight loss. The goal is to lose extra pounds without stressing your body from excessive physical fitness activities.

Most fitness buffs maintain a definite set speed based on a specific amount of time. Through this technique, the runner uses up a significant amount of calories and should lose some weight. However, this method does not come without difficulties. In fact, those who have tried this can attest to the difficulty of it. Running for weight loss for an extensive time period will result in an increase of appetite. Most of the time, you will be craving for junk food and other types of food rich in fats. You will be defeating the purpose of running for weight loss since you will have a tendency to eat more of the wrong foods. More calorie-consumption means more weight for you unless you can stick to a balanced diet that stops you from feeling hungry.

Apart from its lack of effectiveness, running for weight loss using this method is very time consuming. In fact, the technique is not very advisable for those who have a very tight working schedule. Not only that, the aforementioned method is also designed to turn off your body's capacity to efficiently burn more calories.

A great alternative to this method is the HIIT. This technique lets you run for a lesser time period while making your metabolism much faster, thus enabling your body to burn more calories. Dubbed as High Intensity Interval Training, this method promotes the benefits of controlling one's appetite as opposed to appetite-stimulation. This method only requires small time intervals combined with a period of short breaks all throughout the entire running duration. HIIT also stimulates the increase of human growth hormones which aids the body in losing excess fat and calories. This means that you do not only lose weight effectively but you also feel younger.

You can know more about this method by joining any prestigious running clubs in your locality. These clubs will provide you effective running tips geared towards making you fitter and slimmer. You can also benefit from regular running events sponsored by these clubs. If running for weight loss is your goal, then you can try doing a research on these clubs online. You can also find out more about the best tips on running to help shed those extra pounds.

Every runner needs the right equipment and apparel for their comfort and safety and you can find details of the best running shoes and other equipment when you click on the link. If you don't fancy running outdoors we also have details of a good selection of running machines for you to view.

Article Source: http://EzineArticles.com/?expert=Patricia_A._Jones