Run Off 5 Pounds . For every mile you log, you burn about 1. By making some incremental changes—adjusting the mileage here, boosting the intensity there—you can literally run off those extra pounds without changing anything in your diet. Repeat: No dieting. You just need to keep your calorie intake the same. Which won’t be difficult, because research shows that the fitter you become, the healthier your diet naturally becomes. So, as you hold steady with the calories coming in, the following three plans will increase your calorie- burn, creating the deficit you need to melt off the pounds. And speaking of getting fitter, that’s a done deal. Any one of our three weight- loss plans will automatically boost your fitness level. Plan 3 will get you so fit, you might as well run a marathon. Remember: The fitter you are, the more calories you burn all day long, which leads to bigger calorie deficits and even more weight loss. Call it compound interest, exercise- style. Without a single day of dieting, you’ll be transformed into a lean, mean, calorie- burning machine. To boost your weekly calorie- burn strictly through running, you need to increase your mileage or increase your intensity. Increase mileage. This one is pretty obvious, but it’s also the most effective. The more miles you run, the more calories you burn. Mathematically speaking, the relationship between miles run and calories burned remains the same whether you’re adding 1 mile (1. Of course, unless you’re now logging 2. To stay healthy and injury- free, stick to about a 1. This mileage increase may seem small at first, but the extra calorie- burn will accumulate faster than you think. Increase intensity. Though we’ve already said that every mile you run is worth about 1. That’s because the pace you run and the terrain you cover can actually boost the number of calories you burn per mile.“Running uses more calories than walking, so likewise, if you’re running at your maximum speed, you’re using more calories than when you’re jogging,” says Dr. This won’t come as a surprise to anyone who’s rejoiced when finally reaching the top of a hill. There’s actually an equation to compute the exact number of calories burned at varying inclines. But since you need a Ph. Running is an easy way to lose weight, but not always. Here are 8 mistakes that runners make when trying to lose wieght and how to fix them so you shed pounds. This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. To lose weight, you have to eat fewer calories than your body burns each day. It seems simple enough. What's not so easy is actually doing it. How do you know if you. For more, visit TIME Health. Start poking around for hard science on Bikram or “hot” yoga, and you’ll find something curious: There’s not much of it. D. Klauer provided an easier method. Okay, ready to lose some weight? Any of the following schedules will boost your calorie- burn and allow you to run off the pounds. All three programs assume that you’ve been running 2. But each plan maxes out at a different weekly mileage depending on how high you want to go. Your options: increase from 2. You’ll lose 5 pounds on any of our three plans: It’ll just take you somewhat longer on Plan 1, since the weekly mileage increases stop after week 5. As for increases in intensity, all three plans include one simple speed workout and one hill workout that you’ll do in place of two of your regular runs, which together will boost your weekly calorie- burn by about 3. Start by adding just 1 mile to two of your runs each week. You’ll also be adding a little intensity. Week. Mileage Etra Intensity- Cumulative. Weight Calories Booster. Calories Loss Burned. Calories. Burned(appro.) 1. Mileage: This plan will increase your weekly mileage from 2. It’s ideal for those who want to drop a few pounds but don’t have much more time or energy to devote to their running. Following the 1. 0- percent mileage increase rule, begin by adding 2 miles to your weekly running schedule. Simply add 1 mile to two of your easy runs. As you continue to increase your mileage each week, one of your runs should become significantly longer than the others. Most people do this longer run on the weekend, when they have more time. Your mileage increases will stop after week 5. Intensity: Along with your incremental mileage increases, you’ll want to add some intensity to two of your other weekly runs. Remember, you’re not adding extra running days. You’re just boosting the intensity of two runs you’ve already been doing. Workout- Booster A: Add 1. These pickups shouldn’t be all- out sprints. Rather, do them at about 9. Workout- Booster B: Add hills to one of your regular weekly runs. To burn about 1. 00 extra calories with this workout, do one of your regular runs on a treadmill and adjust the incline. For example, you could replace a flat 4- miler with a 4- mile treadmill workout, in which the middle 2 miles are run at a 5- percent incline. Or run the middle 2. Just remember: For every 1- degree of incline, you get a 1. And don’t worry about pace. You’ll definitely need to do the incline sections slower than the flat sections, but you’ll still achieve the extra calorie- burn thanks to the increased workload. If you don’t have access to a treadmill, find some hills where you can either do a continuous hilly loop, or some long hill repeats. To get a rough estimate of a hill’s incline, try this trick: Ride your bike to the top of the hill in question and face it downhill. At the top, coast freely for 5 seconds and check the speedometer. The speed you hit after 5 seconds of rolling will roughly match the incline in degrees. So, if your speedometer reads 5 mph after the 5- second roll, you’re on a 5- percent incline. With this plan, as with Plan 1, add a mile or 2 to two of your runs each week, plus sprinkle in some speed and hillwork. Week. Mileage Extra Intensity- Cumulative. Weight. Calories Booster. Calories Lossxx. Burned. Calories. Burned(approx.)xx. Mileage: This plan will increase your weekly mileage from 2. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 6. Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout- Booster A and Workout- Booster B (as explained in Plan 1) every week. As with the other two plans, add a mile or 2 to two of your workouts each week, and add some intensity to two other runs. Week. Mileage Etra Intensity- Cumulative. Weight Calories Booster. Calories Loss Burned. Calories. Burned(appro.) 1. Mileage: This plan will double your weekly mileage from 2. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 7. Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout- Booster A and Workout- Booster B (as explained in Plan 1) every week. Exercise. Calories Burned. Running (1. 0- minute pace)1.
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August 2017
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