Jogging is one of the best ways to shed unwanted body fat. A calm jog in a short time will allow you to lose a few kilograms and guarantee your dream figure. Check out how to run and how much weight you can lose thanks to morning jogging.
Jogging is an ideal form of training for people who want to lose unnecessary kilograms. By losing weight with physical exertion and a properly selected diet, you will be able to quickly achieve the shape you want.
How to run to lose weight?
Joggingis a very light form of running training, making it perfect for people who want to get rid of unwanted body fat. When losing weight, the speed with which you travel the route is not important, but rather the time spent exercising. What does it mean? You can adjust the pace of the run to your own abilities and even a light jog will give you your dream figure, if you spend enough time training.
Your heart rate should preferably be 70-75% of its maximum range while running. This is when the body burns unnecessary fat the fastest. You can easily calculate your maximum heart rate using the HR formulamax(maximum heart rate)=220 - age.
Don't worry if you don't have a heart rate monitor. If you are able to talk without getting out of breath while running, your heart rate is at the correct level.
If you want tolose weight by joggingyou must remember that the training should last long,minimum 30 minutes . The body burns fat only after 20 minutes of exercise, so short training sessions will not bring any results. The longer you run, the more calories you will burn. Why is this happening? During the first 20 minutes of exercise, the body uses 80% of glucose and 20% of fatty acids to produce the necessary energy. After 20 minutes, the proportions are reversed and your body is burning more and more fat.
Jogging and diet
During exercise, the body needs a sufficient amount of energy, which is generated thanks to properly selected carbohydrates. If you want to see the effects of jogging faster, eat only wholemeal bread and a lot of groats, replace white rice with brown, and put aside pasta completely or choose the one made from wholemeal flour. After exercise, the body regenerates itself with the help of the protein found inmuscles. Therefore, if you do not want your hard work to be wasted, be sure to provide the body with the necessary building blocks. You will find protein in poultry, lean dairy and fish, the latter also contain much-needed omega-3 fats.
If you do not like running after eating and want to run in the morning on an empty stomach, be sure to eat a hearty dinner the day before and drink a glass of water or coffee (no milk or sugar) before training. The caffeine contained in coffee supports fat burning.
How much weight can you lose while jogging?
Using only a diet, we are able to burn approx. 2 kg of fat in a month. If we add exercise such as jogging to it, we will automatically accelerate the burning of unnecessary fat.
Example:A woman who is 167 cm tall, weighs 65 kg, jogs 5 times a week and consumes the optimal amount of 1,430 kcal per day, is able to lose weight up to 3 kg per month. This means that in four months he will get rid of up to 12 kg and obtain his ideal weight of 53 kg.
A woman with a height of 167 cm, who weighs 80 kg, should lose about 27 kg to achieve the correct weight. This effect will be achieved after nine months, training 5 times a week and taking an appropriate amount for your weight, about 1700 kcal per day.
However, there is one very important thing to note. During exercise, we build muscles, so weight loss may not be noticeable. If you want to see the real effects, measure your waist, thighs and bottom before starting your training sessions and check the difference after a month.