Excess body fat causes a lot of trouble for people, and it is often unevenly distributed. It often happens that a person is, in principle, happy with his figure, but his stomach and sides are clearly full. By the way, excess fat in these parts of the body is not only unsightly, but also important for health, since the risk of hypertension, diabetes, heart attack, stroke and other diseases is extremely high. Surely you know that cardio exercise is necessary to burn fat, and the most popular among them is running. Will running help you get rid of your belly and sides, and how to run correctly to achieve your goal? Let's try to figure it out.
Does running help you get rid of your sides and belly?
When running, the body is subjected to intense physical activity. Even those muscles that are difficult to work in other sports become tense. The buttocks, thighs, and abdominal muscles are actively involved in the process. Running activates a powerful flow of oxygen to working muscles.
The unique property of this load is that it affects not only muscle groups, but also all fat deposits in the body, stimulating their burning. Therefore, by running you can remove fat from the abdomen and sides. You can burn up to 700 calories per workout if you run for 40-60 minutes at an average pace. This is equivalent to 50-70 g of fat.
The main advantage of running is the uniform elimination of fat deposits. It does not act locally only on the sides or arms; the whole body is involved in the process. To get visible results, you will have to try for a long time, connecting the right nutrition.
The result depends greatly on how overweight the beginner is. Moreover, in case of severe obesity, running may be contraindicated due to the heavy load on the heart and joints. In general, to get rid of belly fat, a person needs to run for at least 2 months for 30-40 minutes 3 times a week.
It is very important to observe the training time, because 10-15 minutes of running is not enough to activate fat burning. These processes in the body are due to the fact that first of all it processes sugar into glycogen, and this lasts up to 15 minutes. Only then do fat cells begin to burn.
The most important
If you want to get rid of an unsightly protruding belly, it is recommended to use running. This is an excellent type of exercise that is suitable for almost everyone; you don’t have to go to the gym to run – the paths in the park are also quite suitable. For running to bring results, you need to follow the running technique and the recommendations of experts on how to quickly get rid of visceral fat. In some cases, novice runners encounter discomfort when jogging, but this can be regulated by correcting the execution technique and alternating types of load.
Indications and contraindications
Chronic nicotine abuse is a contraindication to jogging.
Not everyone can do jogging to lose weight. There are no clear indications for exercise, but before prescribing light physical activity in the form of recreational jogging, the doctor must make sure that there are no previous serious illnesses. Contraindications include:
- chronic infections, which under intense stress can worsen health and lead to exacerbation of the disease;
- chronic abuse of nicotine and alcohol - even if the runner is hardy, after smoking his heart experiences excessive stress;
- Elderly persons with diseases of the musculoskeletal system can only exercise with the permission of a doctor.
Not everyone who wants to run knows enough about their health to practice such exercise.
Proper running is not only about adequate technique and moderate loads. Before regular training, you need to prepare a sports suit, sneakers, additional equipment, as well as a doctor’s report, which contains no contraindications for this sport.
How to run to lose belly fat
In this article I am going to tell you about...
- How much fat can running burn and how long will it take?
- How to run correctly to lose weight in your stomach and not bleed your legs.
How many calories you burn while running depends on many things. Just like the number of calories you consume per day from food depends on the type of calories that come from food and how many calories per day you spend doing nothing. And also, on how fast and what distance you can run.
Here you can find out the best ways to get rid of cellulite on your legs and butt at home.
I'll share the formula with you so you can calculate all the criteria for yourself, but for now let's use me as an example. Unfortunately, I don’t have any photographs of me still being fat and having a big belly. Or maybe fortunately. This calculation is also suitable for a woman.
Proper organization of training
In order for running to be a joy, not to get boring and to be sufficiently effective, you need to properly prepare for it. This concept includes the choice of place, clothing, as well as the study of technology.
Place for training
Running classes can be organized at home by purchasing a treadmill.
You can exercise in different places if the goal is to lose weight in the sides and stomach, as well as strengthen the body:
- Home activities. Running in place is not effective enough; the only good option is a treadmill.
- Gym. For a subscription fee, a person can work out with an instructor on a professional treadmill, eliminating mistakes and incorrect technique. The downside of such activities is that the same picture quickly gets boring.
- Street. The best option for running. On the street, the body receives maximum fresh air, increases its reserve of strength and helps fight fatigue. The only downside is that you can’t always run due to the weather.
An important factor in choosing a place will be the surface on which you will run. Asphalt and concrete are not a desirable option, as they increase stress on the musculoskeletal system and can lead to hip or knee injury.
Stadium surfaces are the best choice, but not everyone can run on them. Therefore, you should achieve balance if you have to run on the ground or asphalt - choose sneakers with improved shock absorption.
Proper warm-up
Warming up before running can improve your performance and avoid injury.
If you immediately start running without preparing your muscles and joints, you can damage them. Ideally, you should stretch for 10 minutes:
- rotations with arms and legs;
- body bends;
- squats;
- rotation of large and small joints.
It is advisable to drink some water before stretching. You can drink small sips while running.
Correct breathing
For running to burn belly fat for men and women to be truly effective, you need to learn to breathe. Proper breathing technique will reduce fatigue. You need to inhale through your nose and exhale through your mouth. If you do this incorrectly, your breathing will become difficult and lead to rapid fatigue and a sore throat. Inhalations should be longer than exhalations.
Duration and frequency of training
For training to be effective, you need to exercise at least 3 times a week. It's better to create an exercise schedule and stick to it until you form a habit. You can run in the morning or in the evening, while in the morning hours running can be more intense and invigorating, and in the evening hours it can be slower.
The jog should last at least 60 minutes, but this figure is achieved only after 2-3 months of regular training. Start with 2 minutes of active running per day, gradually increasing this time. You can achieve a result of 40 minutes no earlier than after 1.5 months of training.
Running technique
Running program for weight loss
Fast does not mean high quality. This rule fully applies to running. The best results are achieved by jogging for 60 minutes, as well as by combining an accelerated pace with a slow one. But interval training is only suitable for experienced athletes.
Beginner runners should adhere to the following scheme:
- walk for at least 2 minutes;
- run 30 seconds;
- walking again for 1-2 minutes;
- running 30-60 seconds;
- walk 1 minute;
- run 30-60 seconds.
Running technique
Every day, 1-2 minutes of time are added to the running technique. Only a gradual increase in running duration leads to a systematic acceleration of metabolism, increased endurance and improved fat burning processes.
Running technique is better learned when practicing with an instructor. Beginners are advised to contact the fitness center for initial consultations. The specialist will also tell you how to run correctly in order to lose weight in the stomach for women and men.
Equipment for classes
At first, you only need a comfortable suit, and after 2-3 months of regular running, you can use additional accessories, for example, weights to pump up muscles. Sneakers should have good shock absorbers, and clothing should not get tangled. Some people advise running in warm suits to burn fat more actively. However, this is dangerous due to overheating of the body.
Lean mass diet intermittent fasting
Despite all of the above, our body has one simple feature: from the moment you fall asleep until the first meal, the metabolic rate is significantly reduced and, therefore, while fasting during this period, you use your own fat deposits as fuel. But everything should be in moderation and fasting should not exceed 12-14 hours a day, after which three meals should follow from the following calculation of nutrients:
— Breakfast: 40-50% slow carbohydrates (buckwheat, rice, oatmeal, etc.), 25-35% protein (meat, beans, mushrooms, fish) and fill the rest with fats. — Lunch: 20-25% carbohydrates, 50-60% protein, 10-20% fat. — Dinner: for dinner it is advisable to take a high portion of protein, with a minimum of fat and carbohydrates. Cottage cheese with sour cream and sugar is ideal for these purposes (200 grams of cottage cheese, a teaspoon of sugar, a teaspoon of sour cream).
By following this diet, you can not only burn fat while maintaining muscle mass, but also achieve impressive results in the first month, losing up to 25-35% of your fat mass! The only disadvantage of such a diet is that it is extremely difficult to follow, because if you exceed the fasting limit or, conversely, lose your temper and eat an extra chocolate bar, the fat will return as quickly as it went away.
In order to consolidate the results obtained, you should decide for yourself whether to train according to the principles of workout (horizontal bar, parallel bars) or go for a daily evening jog.
Note: when following a lean mass diet, you should not run or exercise in the morning, as you will not fill the protein-carbohydrate window that opens with anything and, as a result, you will burn your muscle mass without losing an ounce of weight, becoming a “skinny fatty”.
An ideal evening workout would be on the horizontal bar (3 approaches to the maximum with a break of up to 4 minutes between approaches) and uneven bars (similarly), in which it would be advisable to include lifting the legs (or knees) to the crossbar. Or an evening jog for 30-40 minutes at an easy pace. You should exercise before your last meal.
How to speed up weight loss while running
Fats are essential for the elasticity of ligaments.
Some points are important when running, while others can be used as desired. Proper nutrition is an integral factor in rapid weight loss. If you run and eat as usual, no improvement will occur. The body needs a lot of protein and vitamins:
- you need to exclude from the menu soda, an abundance of sweets, fried and fatty foods;
- the basis of the diet is up to 30% lean protein in the form of chicken and fish, vegetables, dairy products and fruits;
- Healthy vegetable fats - nuts, avocados, unrefined oils - will help with weight loss;
- you need to choose products so that they do not contain flavorings or dyes;
- It is important to follow a diet - small portions, but frequent meals.
We must not forget about the importance of clean water - without it, the fat burning process will not be as it should be.
Additionally, you can resort to the help of fat-burning cocktails, which are good for stimulating the elimination of sides, belly and thick buttocks. They can be prepared from fruits or purchased at sports nutrition stores.
Special clothes for weight loss
Clothes for winter running outside
When a little time has passed and the body gets used to the stress, you can add clothes that create a sauna effect and help more actively burn fat in problem areas:
- Belts for weight loss. Placed over the stomach and waist, secured with Velcro. They are made of fibers that activate strong sweating. In such heat, fat is burned faster.
- Breeches for weight loss. They act like a belt, but they cover more tightly, do not slip, and also work the hips and buttocks.
When choosing clothes, it is important to consider that incorrectly selected breeches will cause harm.
- The model is selected strictly according to size; the breeches should not press or hang loosely on the figure.
- They are placed directly on the body, there should be no other materials between the skin and the working fabric.
- Can be used with anti-cellulite cream.
- After a run, be sure to take a shower and have a warming massage.
Breeches and belts are prohibited for use during pregnancy and immediately after childbirth, in the presence of varicose veins, gynecological disorders, kidney, heart and vascular diseases.
Running is one of the best sports that helps you work out all problem areas in one workout, strengthen your heart and body, and also get rid of fat on your stomach and sides. For it to be effective, you need to practice strictly according to technology, observing additional rules and restrictions.
The best diet is Drying
This type of diet is recommended by all bodybuilders without exception (and looking at them it’s hard to doubt the results!), but its main disadvantage is that despite the complexity and high efficiency during the period of adherence, you will not be able to maintain the resulting form for more than two or three months. That is why in wider circles this diet was called “Beach”. Its essence is extremely simple: you almost completely eliminate all carbohydrate foods from your diet. Your diet will therefore consist of: 70% protein, 20% fat and 10% carbohydrates. This is a very big stress for your body and you need to “dry out” gradually, every day, eliminating more and more carbohydrate foods from your diet and then, leaving the diet, just as smoothly increase this amount. During this period, training is best done lightly, on machines and with half the maximum weight, since your body already receives sufficient stress naturally.
How to stop being fat and get a flat stomach in no time
And finally, I would like to talk about another extremely effective, I would even say “impact” method of combating excess weight, called CrossFit. CrossFit is a set of exercises that follow each other, loading different muscle groups and thus not giving you a minute of rest. In these workouts, endurance characteristics are greatly developed, and fat from the abdomen, sides and other parts of the body evaporates literally day after day.
If you, without sparing yourself, are ready to take up this suicidal sport, then in a couple of weeks you will notice a colossal result, and it doesn’t matter whether you weigh 90, 100 or 120 kilograms. After just a month or two of training, you will gain an athletic build practically without any diets or fasting (exception: proper nutrition, their basic rules discussed above)
Eternal memory to fat thighs, folds on the stomach and sides
And concluding my story on such a positive note, I would like to summarize the results for all of you once again, and bring out three basic rules, following which you will get rid of excess fat and find the body of your dreams!
Rule 1. Believe in yourself! You always need to believe in what you are doing. If our actions have no purpose and meaning, they are useless and will not bear any fruit.
Rule 2. Watch yourself, be careful! Follow the regime and moderation in everything, from training and nutrition to sleep and alcohol. Sometimes it can be difficult to restrain yourself and not give in to temptation, but motivate yourself with the fact that by abstaining today, tomorrow you will look better than those who rested today.
Rule 3. No pity! Never feel sorry for yourself and give your all 100%! After all, only by fully investing our money, labor and knowledge into something can we receive good dividends.
That's it, my dears. Good luck to you, six-pack abs, 40-centimeter biceps and model looks... let everyone choose for themselves!
Summing up
In search of an answer to the question of whether it is possible to remove a man’s stomach and sides with the help of running, we looked at running techniques, methods of preparation and the choice of a specific training method. However, we did not touch upon another main topic - contraindications. Any sport has its pros and cons, as well as prohibitions. Running to lose belly fat is not suitable for you if you have the following diseases:
- asthma;
- cardiovascular diseases;
- varicose veins;
- problems with the endocrine system;
- internal inflammation;
- low vision;
- infectious diseases;
- diseases of the spine.
If you choose running as a way to get rid of belly fat, then be prepared for the fact that it will not be easy. It is only in advertisements for sporting goods that men run with a smile and easily cut through the air. In real life, the first workouts will result in pain and pulling sensations in the arms and legs. But, no matter how difficult it is, this is all temporary, because as soon as your training becomes regular and technically correct, you will immediately see the result. It often happened that a person started running to lose weight, but even after achieving results he did not stop doing it, because running had become an integral part of his life.
List of sources
- ManExpert.ru
- myzhir.ru
- FitZdrav.com
- sport-kosa.ru
- steelsports.ru
- NogoStop.ru
- fitness-for-man.com
- dieti100.ru
How long should you run to burn fat?
Age: 40
Weight: 105
Height: 186
Running speed: 3.2 km in 15 minutes (I can only envy the fastest man in the world)
Average number of calories per day: 3770
1) Calculate the basal metabolic rate (BMR)
In simple terms, BMR is the number of calories the body expends to maintain vital functions such as breathing, for example. BMR can be calculated using regular math or this calculator.
I used a calculator, my BMR at that time was 2171. This figure means that my body burned 2171 calories per day without me doing anything.
But here's the thing:
I'm going to burn calories by running. This BMR calculator also had an option where you can choose your lifestyle and training frequency. Since exercise itself burns more calories, I chose the moderate activity option. I measured my run in minutes.
2) Calculate how many calories are burned while running:
There are many calculators that can calculate how many calories a person burns during a running cardio workout. I used this calculator to figure out my total calories burned while running. I ran 3.2 km, calculating that I spent about 7.5 minutes per kilometer, for a total of 348 calories.
Even if you only run 3.2 to 4.8 kilometers a day, you will be getting more exercise than 95% of Americans can get!
3) Let's do some math
I'm sure you've heard of counting the calories you consume and expend when losing weight, right? The essence of this calculation is that the number of calories consumed should be less than the number of calories expended, and then you will begin to lose weight.
There are many other things associated with losing weight. The food you eat also plays an important role. But for now we will focus on this simple calculation and weight loss.
You will be surprised when you find out...
