Now you're really ready to get down to business and torch some serious
! You now understand how to eat for
. We just need to mix things up a little bit. Many people start
at an easy
and stick to it; every workout is more or less the same. This is fine to begin with but can lead to people getting stuck in a rut and worse, the weight loss slows or even stops completely. You may have read that to
, you need to be in the 'fat burning zone' which is usually exercising at a low intensity for a sustained period. These long slow runs do have a place. They help you develop aerobic fitness and endurance. The trouble is, as you become fitter, you don't have to work as hard as you did at the start. The result is a gradual slowing of your weight loss. The key is to vary your routine a little buy varying intensity, duration and the type of workout. By exercising at a higher intensity you burn carbohydrates instead of fat because they're more readily converted into energy. However, the overall total of calories burned will be higher and that's the ultimate aim: a calorie deficit. Try adding these workouts to your routine. Warm up and cool down as usual.
alternates periods of running at your max speed with periods of jogging at a steady pace for what is sometimes termed 'active recovery'. Sprinting forces you to work much harder therefore burning more calories. At the track: If you can't manage a full lap at top speed, start with 100m at max speed, recover for 100m and so on. Then progress to 200m sprints with 200m recovery, then to 400m with 400m recovery. You can mix up these intervals as you wish so that the total distance is 1.6km or 1 mile. At the gym: modern treadmills have an interval program on them. Just set your max pace and your recovery pace. Where you live: use landmarks such as trees or buildings to measure out your distances. Gradually increase you intervals so that you have a workout that lasts around 30 minutes.
The idea of running
may strike fear into you but they needn't be scary. Adding hills to your routine will turbo-boost your fitness, increase strength, improve your speed on flat runs and most importantly they annihilate calories! Find a hill up to 80m long. After warming up, run up that hill as fast as you can. Jog down slowly to recover, run up the hill again and so on. Increase the number of repetitions so you have a workout that lasts 20 minutes.
Long run at increased intensity
If you're currently running 4 miles as your weekly
, increasing the intensity of this run will make you work harder and burn more calories. If you have a running watch use this to set your pace. If you find sustaining an increased pace throughout your long run, which you may well do you try to finish your run faster than the rest of your run. For example, let's say you know the distance from the last turn of your run to your front door is 400m. Run that last 400m at around 80% of your maximum. The next time you do that run, do the last 500m at 80% and so on. This way you gradually increase your pace over your long run and therefore calories burned.
A tempo run is 20 to 30 minutes long and is done at a pace that is faster than your easy pace but not flat out. Let's say your easy pace is the pace that allows you to continue a conversation. Your tempo pace means you can only say a few words at a time before needing to catch your breath again. Tempo runs are used to improve fitness and leg speed. They also make you work much harder which means you burn more calories. Begin with a five minute warm up and then pick up the speed until you reach your tempo pace, maintain this pace for 20 minutes, then slow down and cool down for around five minutes. If you can't maintain your tempo pace for 20 minutes, start with five minutes with one minute walks for recovery and gradually build up.
Your body will adapt to the training you're doing. It is therefore important to keep pushing forwards, no matter what training program you follow. Increase your calories burned using the suggestions above.
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