Yesterday someone asked me at the gym, will running help me lose weight? The answer was not that straight forward!
Running has been one of the most favored ways to stay in shape, but these days many Youtube and Instagram fitness gurus are focusing more on the drawbacks of running, right?
Running should be integral part of your training routine because it plays a important role in keeping you heart healthy.
Tips to lose weight by running every day:
- Choose the time of day that you can stick to
- Mix your cardio training with strength training
- Interval training
- Hill sprints or sprint training
- Run in a fasted state
- Fat burners can be good
- Thermogenic gels
How to lose weight with running
1- Choose the right running time
If you are serious about losing those extra pounds then make yourself comfortable with regular running. Choose a running time when you have the lowest distraction.
You don’t really need to run 7 days a week, but try to run at least 5 days a week while mixing your running patterns.
2- Mix up your training
Mixing up cardio and strength training will make you stronger and will also improve your endurance. Packing up some muscle power will ultimately assist in running longer and faster.
Here is running program for weight loss.
- Monday: Long-distance running; should be at least 5 km. If you can’t run 5K then you can breakdown the distance in 2-3 parts.
- Tuesday: Sprinting as a part of HIIT(High-intensity interval training) and weight training (chest, shoulders, and triceps).
- Wednesday: Hill sprinting for 15-20 rounds, functional body moments (jumping squats, burpees, kettlebell swings, tire flips, etc).
- Thursday: Long-distance running.
- Friday: Sprinting + Weight training (back and biceps).
- Saturday and Sunday: Rest
3- Interval training
Interval training is one of the most effective ways to burn more calories.
Interval training is all about mixing up the pace of your run. You combine the Low-intensity running with high-intensity running to have better results.
Here is how to implement Interval running:
- Walk for 5 minutes for warm-up.
- Jog at the normal speed for 200m.
- Increase the pace for the next 100m.
- Get back to normal speed for the next 200m.
Repeat the process for 10 rounds to burn an insane amount of calories.
4- Hill Sprints
Hill sprinting is a killer workout that will make your body beg for mercy.
You can either find a hilly area for hill sprinting or you can do it on a treadmill with incline function.
Hill sprinting is a HIIT workout that not just helps in cutting down the stubborn fat but also helps in improving the explosive power and body endurance.
After 7-8 hours of sleep, your body’s glycogen reserves are already down, running in an empty stomach just after you wake up is a great way to push your body to use energy from stored fats reserves.
Someone who is concerned about losing muscle mass should take pre-workout with Glutamine to prevent any muscle loss. post-workout, don’t forget to fuel your muscles with EAA’s (essential amino acids) and Whey protein.
6- Use of Fat burners
Some fat burners actually work really great to accelerate the calorie-burning process, I personally prefer OldschoolLabs Fat Burner.
A good fat burners should provide the Thermogenic effects to stimulate your body for greater fat burning.
7- Consume the right food
Food is the most important factor to lose weight. You can’t cut down fat if you are eating in a calorie surplus. Cutting down the simple carbs and increasing the intake of high-protein and fiber will help you cut down fat.
Learn to track your calories on a daily basis, you can use online “calorie-tracking apps” to do the work for you, this way you will be aware of your daily calorie consumption.
Can running everyday help to lose weight?
No, Running on daily basis is not guarantee to lose weight!
Weight loss result depends on the multiple factors like how much you run every day, your total calorie consumption, metabolic rate, etc.
I have seen people who run to get the license to eat crappy food, you cant expect to lose weight if you eat a whole donut after running a mile.
Does running burn fat?
No, any physical activity helps in burning calories.
Your body’s ability to burn fat depends on its ability to use fats to fuel your body.
Maintaining a calorie deficit can help in forcing the body to use stored fats as a source of energy, hence it helps in burning fat.
What is a calorie deficit? In simple terms, a calorie deficit is any shortage in the number of calories consumed relative to the number of calories needed for the maintenance of current body weight. So, when you consume fewer calories then you force your body to use stored fat for energy.
Thanks for reading. Questions are welcomed in the comments as always. This site contains affiliate links as well as general health and fitness information. Please read my Medical Disclaimer and Writing Disclaimer for more information.