11/18/2023 0 Comments Does jogging burn belly fat![]() Maintain a caloric deficit, start a strength training regimen, and find a cardiovascular activity that you enjoy. If you don’t love running, skip it - there are plenty of methods to burn fat without ever hitting the track. If you love running and want to shed some inches, put on a pair of sneakers and go for it! Even if fat loss isn’t one of your goals, running can benefit both your physical and mental health in a multitude of ways. Running, combined with a well-rounded strength program and a monitored diet, can result in fat loss. Strong legs, hips, and core muscles are essential in ensuring proper running form, range of motion, and prevention of common injuries. Besides raising your BMR, strength training is a necessary component for every runner, regardless of experience or skill. If you don’t already have a strength training routine in place, now’s the time to start one. You may (unknowingly) be in a caloric surplus, despite the miles you’ve logged. Calorie counting apps and activity trackers can give you rough estimates for these numbers. ![]() If you’re running with a goal of fat loss and aren’t dropping any inches, start tracking your caloric intake (what you eat) and output (how much you move). (Image credit: Oscar Wong) If you love running but aren’t seeing any changes, here’s what to do 150 minutes of cardiovascular exercise per week should be your goal. That’s not to say you should pass up the super sweaty, heart-racing kind of exercise completely - you’ll want to do enough to ensure your cardiovascular system stays in optimal condition. Plus, the stronger you are, the easier it is to move around in the world. Strength training is also important for a host of other reasons besides fat loss and aesthetics, like bone health, injury prevention, and pain reduction. But don’t forget - you’re gaining lean muscle, and that’s a good thing! If you’re tracking your weight, one of the best smart scales can give you a bigger picture of exactly what’s happening in your body. You’ll see inches drop and fat lost, even though you may not see the number on the scale move that much. You’ll want to make sure you’re eating enough to support your growing pecs and quads, so be sure to consult with a registered dietician, sports nutritionist, or certified personal trainer for guidance.Īs you build muscle, your body composition will change. With added muscle mass, the daily caloric intake that used to put you in a surplus could now potentially put you in a deficit. ![]() Remember that taking in fewer calories than your body requires results in a caloric deficit. Muscle needs more energy than fat to sustain itself, so more muscle means your body requires a greater number of calories just to function. (Lifting at home? Check out the best adjustable dumbbells to shop right now). This is the number of calories your body uses at rest, with no additional exercise or movement. Increasing your lean muscle mass through strength training will raise your basal metabolic rate, or BMR. A recent study published in the journal Sports Medicine found that strength training alone can result in a 1.4% reduction in body fat - the same we’d expect to lose from cardio or aerobics. If the thought of doing any kind of cardio makes you cringe, there’s more good news. If you're still opting to work out from home, we've hand-picked the best exercise bikes and the best weighted jump ropes to help you to up your cardio indoors. One such option, high-intensity interval training (or HIIT), is highly effective at burning whole-body adiposity, as this study found. There are plenty of other exercise options that will burn fat, and some exercises that will burn even more calories than running. But if the only thing that will get you to run is an angry bear in hot pursuit, don’t worry. (Image credit: LeoPatrizi) If you hate running, here’s some good news
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