Running to Burn Fat
If you hate running to burn fat or if you have been injured from jogging, I have great news for you. The truth is that you don't have to do long, slow cardio if you want to lose fat. In fact, you can give it up forever if you want.
Did you know that running can only burn a few hundred calories per hour? The calorie burn from any type of long, slow, cardio exercise program is not that impressive. So I'm going to show you a better way to burn fat.
The first thing you need to do is follow the #1 nutrition rule and that's to start eating more whole, natural foods and fewer foods from a bag or a box. That small change will help you lose 2-3 pounds this week and up to 10 pounds this month. It's that simple.
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But enough preaching about diet, you want to know about running to burn fat, right? Or whatever the best exercise program is to lose weight.
If so, then you're about to be surprised. Research from Australia found that 20 minutes of interval training helped women burn belly fat better than 40 minutes of long, slow cardio. So there you go, I just cut your workout time in half with that workout secret.
If you've been running to burn fat with long workouts, all you need to do is switch to interval training and you can cut your workout time by 50%. Here's how to do a better running program for fat loss.
Ooops, one more thing before we get started on the actual workout. First, I want you to make sure you are wearing good running shoes. So go to a running shoe store and have a professional give you advice on the best shoes for your feet.
Second, make sure you run on the softest surface possible. Grass and wood-chip paths are best. Try to avoid concrete or pavement. Over time, those two surfaces will destroy your knees and ankles - and even your low back.
Okay, back to the interval training workout. You'll start with your regular warm-up, slowly increasing the intensity over time for five minutes. Now you are ready for interval number one.
At this time, I want you to build up to an 8/10 intensity level and maintain that pace for 60 seconds. Now I know you might be confused, what is an 8/10 intensity level?
Look at it this way. Regular cardio is a 6/10 intensity level and 10/10 means running for your life…so you need to be doing harder than cardio but not running so fast you get exhausted before 60 seconds is up.
Hopefully that helps. Now, after 60 seconds, you'll stop running and start walking at an easy pace for 60 seconds. Yes, I mean it, please just walk for 60 seconds. After that, repeat the interval sequence up to 5 more times for a total of 6 intervals.
That's how you do running for burn fat. Nice work! For more interval training workouts and fat burning exercises, get started with Turbulence Training for Fat Loss.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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