Can running or jogging really reduce weight
How effective jogging really is for losing weight
For some it is a waste of time, for others the most effective method of losing weight: jogging. There are many different opinions and myths about losing weight and losing weight with jogging, some of which are poorly founded. In this blog post we stick to the facts and dispel half-truths.
What is certain is that the exercise while jogging increases the energy requirement and thereby stimulates fat burning. With every kilometer we walk, the energy consumption increases. The fact that you can run for a long time after a few weeks with relatively little training sounds great at first. The number of calories burned while jogging is relatively high compared to other sports: a runner who weighs 75 kilograms and jogs for 30 minutes consumes around 385 calories. However, the following problem arises when jogging: Since the stress and strain while running always remains the same, our body adapts exactly to this movement. As already described, this makes us more and more efficient when running, but it also means that we need less energy to do so. In order for this to be possible, our body breaks down all the muscles that are not needed for the movement being performed. But that's not all: all muscles that are not used to their maximum are also broken down by the body in order to be as efficient as possible.
This is the reason why many people who start jogging do not lose weight, even though they can walk many kilometers in a row without any problems. The basal metabolic rate of our body is decisive when losing weight: The basal metabolic rate is the amount of calories that we burn while the body is at rest. This basal metabolic rate and fat burning are higher, the more muscle mass we have. Consequently, if you want to lose weight and burn as much fat as possible, jogging only is not effective, as it will lower your basal metabolic rate. In the long term, you will not lose your superfluous pounds.
In order to build muscle mass, intensive strength and circuit training are necessary. This involves training at high intensity for a few minutes at short intervals and performing several repetitions. The intensity of the load must be adapted to the individual training condition in order to counteract excessive fatigue or even injuries. Gradually, the intensity can be increased continuously over several weeks.
In order to get the most out of your running training, you should plan sprints and sections on inclines to increase the resistance for a few minutes. The muscles are exposed to new stimuli and increased stress while running, which makes the training effective. This can then be followed by a break from walking for a few minutes. With such an interval training new muscles are built up, which are noticeable with a higher number on the scales. Do not be unsettled by numbers. The decisive factor is whether you feel fitter and the button on your favorite pants closes again.
It all depends on the right diet
No matter how many hours a week you can run without a healthy diet, the scales will not show any satisfactory results. In order to lose weight, a negative energy balance must be achieved. This means that more calories have to be consumed than are consumed. During light activity, the average requirement for women is around 1,900 calories and for men around 2400 calories. If you want to lose weight, as a woman you should consume around 1400 calories a day, as a man around 1800.
During running training, the energy consumption and thus the energy requirement increases. This means the amount of energy our body needs to keep all of its functions going. If you run a lot and do a lot of sport in general, you will also eat more. Since the carbohydrate stores are emptied during running training, we crave pasta and co. After a running session. But if you want to lose weight, you have to make sure to consume the right carbohydrates in order to get rid of the unwanted kilos. Carbohydrates inhibit fat metabolism, which is why you should use whole grain products. The effect is less with these products. A protein-rich diet promotes fat burning. You can find high-quality proteins in soy products or in Harz cheese, for example. You should also consume a certain amount of fats. These are found in olive oil, nuts, rapeseed oil, linseed oil, tuna and saithe, among others. Make sure that your diet is ideally made up of 50 percent carbohydrates, 25 percent proteins and 25 percent fats. By the way: skipping meals completely is not the best way to lose weight. If your body is not supplied with the required amount of energy, it draws on reserves - i.e. muscles that use too much energy. If he reduces this, your basal metabolic rate will in turn decrease.
Jog in the morning on an empty stomach
If you run your lap in the morning without breakfast, you lose weight faster and lose more weight. This widespread myth has burned itself into the minds of many people who want to lose weight. They adjust their training plan accordingly and go running for an hour first thing in the morning on an empty stomach, hoping to lose weight faster. Unfortunately, this is not the case, the calorie consumption does not increase. However, the body learns to use free fatty acids earlier, which means you will have more stamina and can run longer. Note that interval training and pace running should not be done on an empty stomach. For this, your body must be supplied with sufficient carbohydrates and protein, otherwise your training and your training success will suffer. On an empty stomach, it's better to jog at a leisurely pace.
When it makes sense to jog anyway
If you enjoy jogging, then there's nothing wrong with continuing to run a few times a week. However, if your primary goal is to lose weight, you should supplement your training plan with strength training and interval training. Jogging is also suitable to compensate for a lack of movement. Running training in the fresh air is certainly good for you after a long day at your desk and you can relieve the stress of everyday life. Jogging is also suitable for strengthening the cardiovascular system, even at a leisurely pace. Jogging is also a good option if you want to improve your lung volume.
You have set up your training plan with running units and strength training, but you still lack the right clothing and equipment? Here you will find all the articles you need for your next training session.
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