We all know that the best way to lose weight is by doing some type of cardiovascular exercise. Running is an excellent sport to achieve this goal, but you have to know how to achieve results. In this article, we are going to answer all those doubts you may have for the summer workout plan to lose weight. Obviously, you will not lose much weight running in a week. Be constant and patient. If you do it right, you will soon notice its effects.
Summer workout plan to lose weight
If you take an adequate diet and go running at least 3 times a week, you can lose weight running. It is usually one of the most feasible alternatives. To burn calories, you can perform biceps before running. It does not require a large economic investment of material). It can be done outdoors and allows you the time flexibility you need.
To go for a run, you do not need to pay a fee in a gym, nor do you need a personal trainer or learning techniques that are too complicated. All you need are good shoes and the motivation to acquire this habit and be constant.
To achieve weight loss many times, you follow a balanced diet where you do not eat more calories than you burn and combine this with exercise.
If you are considering starting to run to lose weight, this can be a good alternative. As long as you keep in mind, do not make certain common mistakes like the ones I will comment next.
Sweating does not lose weight. You will lose fluid temporarily and the heat will only make you tired a lot more. So do not try to cause sweating or go out to run the hours of maximum heat. Drink water and avoid, at the moment, isotonic drinks.
You will need rest. Try not to run every day and if you do, spend less time or less intensity. Your body is not used to so much exercise and go little by little. Do not forget to warm up and stretch before and after going for a run.
Do not do too many kilometers. At first, try not to run more than 20 minutes in a row. Go little by little increasing 2 or 3 minutes a day every time you go out or alternate walking and running. If you see yourself with the strength to run more, do it twice a day but do not run too many miles at a time.
Control the intensity. In the same way that you should not exceed the kilometers, apply the same to the rhythm. Run at a comfortable pace at the beginning and when you have been running for a couple of months, the intensity of your workouts starts to increase.
Do not stop eating. You will need fuel for the effort you are going to make. Take a balanced diet, make 5 meals a day and avoid fat intake. If you need the help of a nutritionist, it will be very useful to make a personalized diet.
How to Run to Lose Weight?
To burn calories running and lose weight effectively, we must know and take into account the training zones according to heart rate. The training zones refer to the percentages of Maximum Cardiac Frequency (MCF) and in each of those areas of our organism experiences some effects or others. Let’s get to know them:
Resting Cardiac Zone: The pulsations that we have when our body is in a resting state.
Heart Safety Zone (50-60%): Soft work for beginners, warm-up or training after a period of inactivity.
Area of Weight Control or Recovery (60-70%): This is the typical work we do when we have a trotting rhythm and it is the ideal to lose weight. The aerobic condition and the oxygenation of the muscles predominate.
Aerobic Threshold Zone (70-80%): The cardiovascular system and aerobic capacity are developed. Ideal as preparatory training for competitions.
Anaerobic Threshold Zone (80-90%): Anaerobic capacity develops. Use of glycogen stored in muscles as the main fuel.
Danger Zone (90-100%): The maximum effort that our body can tolerate with a maximum restriction of oxygen. Only for expert professionals.
The ‘ fat burning area’ that interests us to lose weight running would be between 60% and 70% of our FCM. It is a strip in which our body uses the fat it accumulates as fuel. There are many ways to calculate it, one of them is ( FCM = 220 – age in boys, 226 – age in girls).
So the important thing is not to run more kilometers or run faster. You should go running 3 to 5 days a week and stay within that training zone. Try not to raise or lower the beats for at least 20-40 minutes per session. You can use a heart rate monitor to check your training area, but if you do not have it yet, you’ll just have to run at a jog and be able to talk while you run.
Is it Better to Walk or Run to Lose Weight?
It depends. Both options can help us lose weight and are healthy for our bodies, but we must assess the advantages of each alternative.
If we want to lose weight walking, we must remember we are not referring to quiet walks. When we talk about walking, I refer to what we know as ‘power walking’, to walk at an energetic and fast pace. According to experts, our maximum frequency should be around 60% of our heart rate to talk about an effective walk.
If you are a sedentary person, with diabetes, overweight or obesity and arterial, muscular or skeletal problems, walking is a very good alternative for you. Think that running involves more effort for the joints. Therefore, depending on the person, their physical condition and their state of form, one thing or another is better.
An athlete and physically fit will usually choose to run to lose weight. You will always burn more calories running since when you exercise more intensity you burn more calories and after training, you continue to burn more calories until the body returns to its basal metabolic rate.
Taking into account the advantages of each option, you yourself can decide what is best for you. But if you decide to go for a walk, remember that you will lose weight if you spend at least 3 or 4 days a week in sessions of about 40 minutes.
How much time do you have to run to lose weight?
According to experts, to lose weight and notice results, we must go running 3 or 5 times a week. It would be advisable to run at a slow pace for about 20-40 minutes within the FCM area of Weight Control (60-70%).
If you just started, go running 3 times a week for 20 minutes to get used to your body to exercise. Little by little, you should increase the frequency of the sessions and their duration.
If we run following this premise, we will get into the ‘fat burning zone’ or ‘lipolysis zone’ where the body uses fat as the main fuel. Remember that the important thing is not to speed or intensity, but running while staying within that area of weight control.
Is it Effective to Run in Fasting to Lose Weight?
This is a topic that always causes a lot of controversies and according to the expert or the study that you consult, you will receive a position for or against this practice.
First, we know that running on an empty stomach refers to the training that is done after having been 8 hours (at least) without eating. Normally, it usually occurs when we get up in the morning and go for a run without breakfast.
The theory is based on the fact that, as glycogen levels have decreased during the night when exercising, our body will not have carbohydrates to use and will obtain energy directly from fat. But we must bear in mind that, depending on the subject’s metabolism, this may or may not work.
My advice is that you always eat something before going out for a run, especially if you are not an expert runner. Training on an empty stomach is not proven to help you consume more calories running at a moderate intensity. We will always perform better if we are well fed and avoid suffering from nausea or dizziness if our brain has glucose.
Slimming down Running: Constancy is the Key
As you can see, you can lose weight whenever you have an adequate diet and take into account the advice we have given you in this article.
You will not lose 10 kilos in a week, there are no miracle diets nor is it good for your body to lose a lot of weight in such a short time.
Make yourself up to the summer workout plan to lose weight is going to be the constancy. So focus on maintaining that motivation that will make you run, be it the bikini operation. The improvement of your health or that you fit those pants that you like so much.