If you recently include running in your routine aiming to lose mega calories there are some very important things that you should know about it, especially if you don’t see the expected results.
Post run Pig-Outs
After any physical activity that causes burning tones of calories, most of the times you’ll feel starving, but be wise how to fuel it. By choosing a junk food as your recovery food, besides overdoing it and taking so many calories, you’ll be hungry again in a very short period of time. This is why a post run snack is essential, and you should make sure that it’s packed with protein and filling carbs and limited to 150 calories.
If you exercise before a meal, take a smaller portioned plate, and make a right choice of food. If you are still extremely hungry afterwards, it is a sign that you need to fuel up before you exercise, and here are some good ideas what to eat.
– Half a banana mixed with half a cup of Greek yogurt
– Half a slice of whole wheat bread with a little almond butter
– A few baby carrots with a small handful of peanuts
– A quarter cup of sliced grapes with two tablespoons of cottage cheese
– An ounce of cheese with some crackers
You Don’t Run Enough
If the results are not seen after a certain period of time one of the reasons should be that you are not running enough, so, take a look at your calendar. To lose a pound a week, you’ll need to cut at least 500 calories each day, combining the proper diet and exercise. To losedesired weight you should follow the program of three to four times running per week with the included many other forms of metabolism-boosting strength training and/or calorie-burning cardio on the other days.
You’re Burning Less Than You Think
By checking results afterwards, you’ll make a right picture of what is going on. If the results are not as you expected then something is done wrong, but usually is that you didn’t do it properly. For instance, a 150-pound woman can burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn’t run for that long or that fast, then you’re not burning as many calories as you thought. It’s best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
Same Workout, Different Day
Running the same route (e.g. three-mile loop in your neighborhood) helps that your running become a habit. It can be, also a problem because your muscles will quickly adapt to the challenges you’re placing on them. By avoiding this issue running workouts should be mixed up including speed intervals, long runs, short runs, run in new places to keep your muscles guessing and continuously strengthening and run on different surfaces.
It’s also important not to make running your only source of exercise. You should include other forms of strength training as well as cardio since muscle mass burns more calories and speeds up your metabolism.
It’s Not Just About the Scale
The running, which helps to tone your lower body is also, important for reducing the fat while building muscles. The muscles are denser than fat tissue, so they takes up less space.
Even you are running harder, sometimes your weight might not decrease, other body measurements can change, such as bra size, waist circumference, or the shape of your butt.
It means that the number on the scale isn’t always showing the best way to monitor your progress.