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Running can be considered one of the cheapest and simplest fat-burning exercises available. On top of improving your general health, it also increases bone strength, makes you sleep better, improves your mood, tones your muscles, and helps you get rid of those unwanted pounds once and for all.
With this video you’ll learn if running is in fact effective or not to lose belly fat, as well as several other tips that will help you achieve the body you want -fast.
I have good news and bad news for you. The bad news is that there is no aerobic exercise that targets belly fat in particular. The good news is that these exercises burn all body fat evenly and simultaneously, including belly fat.
This is because both fat storage and loss happen uniformly in all the body; you cannot lose the fat from your arms and keep the one around your thighs, nor burn your belly fat and keep the rest of your body’s fat unchanged. Don’t be fooled by corrupt advertising campaigns for creams and other products that promise they will eliminate all fat from your belly. Fat is either burnt equally in all the body, or not at all.
Having said that, running DOES tone the stomach muscles; again, not because belly fat is burnt faster than the rest of the body’s, but because abdominal muscles work all the time when you run, turning stronger and more toned.
Butt and leg muscles also get toned.
Now the 2 more effective exercises to lose those extra pounds!
The first one consists of running at mid-intensity (at 60% of your maximum heart rate) without stopping for 45 minutes or less. To find out which is your mid-intensity, calculate the following: 220 minus your age, and multiply the result by 0.6. For example, if you’re 40:
220 — 40 years old = 180
180 x 0.6 = 108 beats per minute.
When your body works at this intensity, stored fat will turn into its favorite fuel. Thanks to this, during the whole workout, your body will eliminate the flaccidity that accumulates in those places where you least want it to. If you haven’t worked out in a long time start with 5 or 10 minutes, you will gradually add minutes until you are able to complete the 45.
The second exercise is shorter, but even more potent. It’s called High Intensity Interval Training, or HIIT.
First you must warm up with a soft 5-10 minute run. Then, to do the exercise, run at 90% of your maximum speed for 1 minute. Once this minute is over, slow down and go back to a soft jog or walk for another minute. Repeat 5-10 times.
You may feel this exercise is very hard. You should start off slowly, with 2-3 cycles, and eventually you’ll be able to complete 10. One more thing, you’ll probably notice that you can’t finish the entire minute with the same intensity you had at the start, and that’s ok.
This exercise has a disadvantage: your body will burn little to no fat while you’re doing it. But what’s great about it is that after doing it your metabolism will speed up incredibly, liberating fat-burning hormones as well. And… the effect can last up to 2 whole days!
Due to its intensity, it’s best to do this exercise only once or twice a week, distributed in different sessions or when you’ve been running at mid-intensity for 45 minutes.
A few pieces of extra advise that will boost your results even more:
• If you live in a big city and you’re far from a park or anywhere to go jogging, or if for any other reason you can’t run outside, it’s ok to use a treadmill.
• The ultimate fat-burning supplement is drinking a minimum of 2-3 liters of water a day, and also carrying a bottle when you run. This is essential, because if you are not well hydrated, your body will burn fat much slower and results will take longer to show.
• Don’t stay without eating for more than 4 hours straight. At that moment, your body enters in alert mode, slowing down the metabolism and turning whatever you eat into fat. Now you understand why those days of fasting in the end led to even worse results?
Having a small meal every 3 hours is the best way to go, this way, when you exercise, your body will be in an optimal fat-burning state.
• If you want more information about good dieting, visit my other videos.
I hope this video has been helpful and has given you clear steps to lose weight running and get rid of that annoying fat.
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Until next time!