Drink Water!

While you were sipping your soda (diet or otherwise), you know what you weren’t doing? Drinking water. Water is one of the few magic potions on the planet that work (just ask our editor, Emily). A study published in the journal Obesity found that drinking a liter or more of water per day helped women lose weight in two ways. For one, by swapping out 80 percent of sweet drinks with water, the participants cut enough calories to lose more than five pounds (replacing 80 percent of sweet drinks with diet soda, on the other hand, resulted in only a 3.5-pound loss.) Impressive, though not surprising, findings -- replacing sugar (or chemicals) with all-natural, zero-calorie water is bound to result in a healthier body.

But what's interesting is that the researchers also found that drinking more water was independently associated with dropping five pounds in a year, regardless of soda swaps. They attributed this connection to previous research that found that drinking half a liter of water daily increased energy expenditure. Translation: Simply drinking water makes your body burn more calories, even when you’re just sitting still.

Acceleration is the Key

Trying to lose weight can be hard and sometimes intimidating, especially if it involves exercising. When losing weight many people think of trying a bariatric diet or getting a procedure done. On top of having a procedure or going on a diet, you will also need to incorporate exercising. Having the motivation to exercise on a daily basis or close to it may seem nearly impossible to most people and discouragement comes easy when you finally hit the gym and don’t see instant results. This should not be any indication that you’re not making progress, when you first start exercising you may see a slight weight gain. This is because your body is not used to the intensity of constant exercises, but this will change shortly. There are exercises that, if done properly, will help accelerate weight loss.

Running

The best overall choice to help accelerate weight loss is running. It is also very convenient because it does not require any equipment, except running shoes. Running gets your heart rate up quickly because it is a high impact exercise. High impact exercises help you burn a serious amount of calories, which is the key to losing weight.

 

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3 Solutions to Belly Fat

 

I've been slowly gaining weight as I nurse my knee back to health. One of the things that most worries me and frankly disgusts me is belly fat. I've put on some of it around my middle.

Abdominal fat is made up of two kinds of fat: subcutaneous fat sits just below the skin, the type you can grab with skin callipers; and visceral fat builds up deep in your abdomen around your organs and has been found to cause health problems.

Numerous studies have uncovered scary facts about visceral fat. According to a 10-year study of Chinese adults published in the August 2006 American Journal of Hypertension, larger waist measurements can raise blood pressure, regardless of total body fat. Another study reported by the Harvard Medical School discusses ‘lipotoxicity’ where free fatty acids accumulate in the organs and affect the regulation of insulin, blood sugar and lead to coronary heart disease.

But there's an answer... Exercise... More important, Running.

Here are some solutions to the belly fat delimma.

1. RUN AT A HIGH INTENSITY

Running at a lower intensity means you use fat as fuel and so are in the ‘fat burning’ zone, however, carb-dependent interval training and high intense workouts will burn more calories overall, and therefore more calories from fat. Follow the HIIT training programme and include regular Speed and Interval Training in your schedule to burn fat fast.

2. RUN TO BEAT STRESS

The hormone cortisol known as the ‘stress hormone’ has been linked to abdominal fat. High levels of the hormone cortisol cause fat stores and excess circulating fat to be relocated and deposited deep in the abdomen. The good news is that running is the ultimate stress-buster, as it releases feel-good hormones, like seratonin. Add to that the boost you’ll get to your self-esteem as it keeps you in shape and feeling fit and healthy and there’s no excuse not to run.

3. RUN TO FEEL FULL UP

As well as burning calories, running will help curb your appetite. According to an Australian study published in the journal, Metabolism, aerobic exercise beats resistance exercise when it comes to feeling hungry. Three groups of overweight, inactive men were studied over a period of 12 weeks, and it was found that when it came to appetite related hormones like leptin, they all reported the same feedback and felt less hungry than before they started exercise, but hormone levels remained the same whether doing resistance work or aerobic exercise. However, those doing aerobic exercise, like running, felt fuller quicker, so ate less.

 

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Increase Your Intensity

Too many runners run easy for every single run – it’s the same pace every day. Not only aren’t you getting as fit as you possibly could, but you’re not burning as many calories. To increase not only the number of calories you burn while running but also the “afterburn” (calories burned after your workout).

One way to increase the intensity of your workouts is by running faster. Try a straight-forward fartlek workout of 6 x 1 minute at your 5k race pace with a 2 minute jog recovery in between each effort.

Running isn’t the only way to increase the intensity of your exercise program, though it is the one most of us enjoy. Lifting heavy weights can give you the intensity you need to jumpstart your metabolism.

 

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Breast feeding advantage

There are advantages for mums who breastfeed too: breastfeeding lowers the risk of breast and ovarian cancer; breastfeeding naturally uses up about 500 extra calories a day so mums who breastfeed often find it easier to lose their pregnancy weight.

 

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Slowing the Ravages

The wisdom is simple and brutal: if you wanted to reverse your age-induced decline in performance you have to (A) run more, (B) lose weight, and (C) run a lot more. Research shows that slowing the ravages of time is possible, but only with intense effort. You have to cover a lot of miles, and leave a lot of yourself behind as you run down the road or trail.

 

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Exercise Reduces Motivation to Eat

I thought this article important enough to reprint. I hope that it's ok, because I've quoted both the source and its author. I've been asked a few times about my lack of appetite and it's been a life long "problem" of scheduling. Still I am aware of the need to eat post-run. I hope this information is as interesting and helpful to you as it was to me. Enjoy, Robert

 

From Runner's World, by Scott Douglas

 

You’ve probably experienced not feeling like eating soon after running, especially after going long or hard. On a physical level, an unsettled stomach makes sense, as blood gets diverted during a run away from non-active body parts to working muscles. A study published in the Journal of Applied Physiology shows there’s also a psychological aspect to this temporarily reduced appetite.

 

In the study, people fasted overnight and then in the morning either cycled for an hour or, well, got up. They were then presented with various food options while the researchers watched via MRIs the response in various parts of their brains. Those who had worked out had less activity in the areas of the brain associated with motivation to eat. In the researchers’ words:

 

Exercise reduced neuronal responses in brain regions consistent with reduced pleasure of food, reduced incentive motivation to eat, and reduced anticipation and consumption of food.

 

This study supports the notion that if you’re trying to lose weight, a workout is a good way literally to take your mind off food.

 

But it’s also important to keep in mind on occasions when you should be taking in calories soon after a run. That would typically be after a long run, when refueling soon after, especially in the first 30 minutes post-run, has been shown to lead to enhanced recovery. In those situations, your mind and body might not be interested in food when you most need it. This study suggests you might need to consciously ignore what your brain is saying is appealing and get in a few hundred calories despite their lack of appeal.

 

Nike Plus tells me...

I have 222, 426 NikeFuel. Is that a lot? And what does it even mean?

Nike explains that in the last 30 days I've run 117.8 miles and that men my age, I assume on Nike Plus, average 54.9 miles. That's pretty cool, I must say. Serious props for me.

I also see that my pacing is lower than those my age. I average 9.08 pace, which I have to say I am going to lower someday, in contrast to other 40 year old runners doing 11.00 pace. Sweeeet.

I've run 654 miles since I bought this Nike GPS watch and begun using their site. That's 143 runs with an average of 4.5 miles a run.

So far this year I've run 102.10 hours and burned 104, 723 calories. Haha WOW!

Well, as info goes, and I am no different than any other runner, that was fun. I don't think it will make run more or less or change anything, but it is nice to see the numbers tallied up for me. Thank you, Nike.

Addendum to Newbie: 3 Months

I was reading to my gf the benefits of tempo running (20-25 minutes) versus long distance running (45-60 minutes). She perked up and said that she was up for that. Now, I hadn't meant it for her to try intervals for several more weeks, if not months. But she thinks, and it does seem to track, that she would better benefit from the hyper active workout in short time.

So she's jumping into intervals in June. Or when she is ready.

So hills are great, but for some people intervals are a better answer. I will keep you posted on how this training plan works out.

Hope have a great run!

Ciao from Madrid.

Benefits of Running

Running is one of the best cardio activities you can do, and running 5 times a week will get you in shape in no time. Running also improves cardiovascular and respiratory health , reducing the risk of diseases of this kind, reduces total blood cholesterol, increases bone density and it helps you improve your self esteem and emotional state. Running also increases your metabolism making fat burning an easier task and it can help you make new friends you can meet at parks or tracks, by joining a running team or during competitions.

Burning With Fun

Other than running, here are some other great fun ways to burn calories this summer. Whether you’re looking for activities to enjoy on your own or with your family, consider the calorie-burning power of the following activities....

 

• Frisbee: 100 calories

• Jumping on a trampoline: 100 calories

• Dancing: 115 to 150 calories or more

• Snorkeling: 120 calories

• Horseback riding: 150 calories

• Gardening: 160 calories

• Kayaking: 150 calories

• Swimming: 180 calories

• Playing tennis: 250 calories

• Rollerblading: 250 calories

• Beach volleyball: 280 calories

• Biking around town: 250 calories or more

• Jumping rope: 360 calories

5 Things to Do Daily to Increase Weight Loss

1. The House Cleaning Workout / Gardening

2. Take a Long Walk with Your Dog

3. Take the Stairs Instead of the Elevator

4. Hand Wash Your Car

5. Walking More

 

Hiking

Hiking offers many of the same benefits as trail running, without the impact. A good lower-body and cardio workout for people who need to go easy on their knees and other joints. Plus, it’s fun to do with friends and family. By cross-country hiking at a moderate pace, you can burn around 200 calories.

Trail Running

Like mountain biking, trail running builds reaction skills. And that burns more calories. You can burn up to 400 calories in half an hour of trail running.

Fartleks

Increase the benefits of running ...

 

with fartleks Swedish for “speed play,” fartleks are meant to be fun (remember, it’s speed play). To do them, simply vary your pace based on guidelines that you make up. For example, after a warm-up, pick a tree in the distance and run fast (not all out) until you get there. Jog again until you pick out something else—yellow house or traffic light—and run fast to it. Repeat for 5 to 10 minutes, then run normally for 5 to 10 minutes and cool down. Work up to 20 to 30 minutes or longer once a week.

 

It really is fun, especially in a group. It is a hell of a workout. You will feel it even after a short while. Added bonus, this type of workout is the best of the best for losing weight.

 

Interval Running and Losing Weight

One of the best ways to lose weight is to run on a daily basis. It requires literally nothing at all. Although each person has a different level of fitness, you can burn hundreds of calories doing a simple run. With nothing more than a good pair of shoes. And a plan.

 

One of the best plans for shedding huge numbers of calories within the shortest time is interval running. Also know as High Intensity Interval training (or HIIT), this type of exercise consists of alternating between high intensity running and low intensity intervals for recovery and rest. I've read a lot on the effectiveness of HIIT for fighting off belly fat and improving speed, stamina and athletic performance.

 

But interval running can prove difficult for the beginner runner. So go for short intervals and be safe.

 

Here is a plan from the internet for an interval running session:

 

Start with a 10-minute slow jog to loosen up your legs and get your body warmed and prepped for the hard intensity ahead.

 

Go for your first interval at no more than 80% of your maximum cardio capacity for 30 seconds. Take a one-minute recovery jog.

 

Go for another round at 80% or more of your max. Jog for recovery.

 

Repeat the cycle 7-8 times.

 

End the workout with a decent cool-down. Jog slowly for 5-minute and gently stretch your body.

 

Of course, the length and intensity of each interval depends largely on your fitness level and training goals.

Running While Overweight

Overweight people are less likely to stick with most training programs due to their inability to keep up during the early stages of the training. This is a fact. However following the right training strategies can help any overweight person to keep exercising without increasing the risk of injury or losing the enthusiasm for the training.

Running may not be the best option for obese people who want to get into a better shape without risking injury, since its high impact nature. Even a normal weight person will have 3 times their body weight impacting their ankles and knees simply WALKING down a flight of stairs. Now there are some strategies that can minimize running pain and help create stamina.

If you are an overweight person who wants to start a running program, here are few tricks that can help:

Make the Decision

Most overweight people don’t run just because they believe they can’t and shouldn’t. Still, if you want to run, you need to make the decision now, not later. Now it’s time to take some responsibility for your past actions and make the right choice. The best way to do this is by setting running goals. Grab a piece of paper and jot down what’s on your mind and heart.

Take it Slowly

Setting goals without taking action is a waste of time and energy, but you need to go slow. And a good way to take it slow is by forming the right training strategy.

If you are totally out of shape, then your body won’t be able to withstand the activity of running. Therefore, walking is in order. Yes, walking! The best training options for beginner runners is to apply the walk-run-walk method: you run straight for one minute, then take it down a notch and walk for the next minute and then run. And repeat. And as you get more comfortable, you can make the running intervals longer and shorten up the walking segments, until you can run straight for 30 minutes without grasping for a breath on each step.

Thirty minutes is the Golden Number. It's after that number when you begin burning fat. Every runner who is interested in getting into shape and not training for a race should be aware of this number. Running for a minimum of 30 minutes every day will go a long way, coupled with a good diet, to slimming you down.

Also one way you can keep it slow is the conversational test. If you can’t keep a conversation while running without much huffing and puffing, then you may be doing too much and need to slow down a bit. Even if you're running alone, don't be afraid to talk to yourself for a few minutes in order to test your pace. It will help you in the end. And, as runner, you're already crazy, so a little talking to yourself won't shock anyone.

Consistency is Key

Going for a run every now and then is not enough. Truth be told it will only add to the frustration and anger you may have started with in the first place. Furthermore, evidence shows less consistency leads to a great chance of injury. Consequently, achieving consistency with your running program should be a major part of your running program success. You need 21 days to create a habit. If you need help on this, please see my earlier entries on consistency.

Keeping these clues in mind will assist you in becoming a leaner stronger runner.


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Running Overweight

You know that getting regular physical activity will help you lose weight, but actually getting started may feel daunting. Something I've talked about in past log entries. Now, it must be remembered that running, even for someone who has been inactive, will produce weight loss. Coupled with calorie watching and running moderation and consistency, you will see greater loss.

But before you start exercising, make sure you have clothes and shoes that you can comfortably run in. You want to find shoes that fit and have enough cushion as to support your pounding on your joints. Eventually you will change your shoes for something less padded and lighter, but for now go with lots of cushion. You want to choose loose-fitting comfortable pants or shorts, a T-shirt and a sports bra for women. For some, it might be best to wear spandex shots underneath your pants or shorts so lessen the rubbing and chafing between the legs.

You may be excited to get started and though feel jazzed to start running right away, start gradually. If you haven't done any exercise in a while, start by walking for five minutes every day for a week. The next week, walk for eight minutes. And so on. Continue adding a few minutes every week, and gradually increasing your walking speed. When you feel comfortable walking quickly, start running. Even if you have to stop to walk every few minutes, you will soon be able to run comfortably for long distances without stopping. Run-Walk-Run can also be Walk-Run-Walk.

When you first start running, you may feel muscle pain and soreness. Maybe even joint pain. Although this soreness is normal, it may prevent you from exercising as much as you'd like every single day. At least one day a week, take a break from your workout to allow your muscles to recover. If you feel deep soreness or joint pain, take two days of rest per week. I sometimes take three days in order to fully recover from a hard run. You're more likely to feel discouraged and quit your exercise plan if you push yourself too hard right at the start. Take your time. This race is a life long one. You will benefit from taking the long view and seeing this a slow long process.

If running for a whole half hour makes your palms sweat, break your workout up into three 10-minute segments throughout the day. Run for 10 minutes before breakfast, 10 minutes after lunch and 10 minutes before dinner. Your smaller workouts may feel more manageable. If running for an entire half hour begins to feel monotonous, run for 20 minutes and spend the rest of your workout biking or swimming. By adding new exercises to your workout, you'll stay motivated and continue to burn calories. Construct your workout anyway you need in order to keep yourself motivated and running.

Good luck. Hope to see you running out there.

Ciao



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Weight-loss running

Ok, i've just written about hill repeats giving bigger butts and improving your running. Now let us take a look at the number one reason people start running: weight-loss.

Running is a high-impact form of exercise. It is one of the best cardiovascular exercises, which is when you move your limbs in a repetitive motion for an extended period of time. This causes you to sweat, and burn calories. When you burn through calories, then you move on to burning fat. And so you lose weight.

But how long to run? Well, you need to take time into consideration. You need to train often and long. If not, you will not see the results you are looking for from running. You need to run 60 to 90 minutes five days a week for the best results, according to one report. (Remember that you only need 30 minutes a day, 3 times a week if you are only interested in strengthening your heart.) Running multiple times (doubling) a day is as effective as running long runs. But doubling is problematic and is a tool to be used sparingly by experienced runners.

Another strategy is a sprinting. For a distance runner, sprinting means interval runs. Now, you burn more calories during sprints, and you raise your metabolism for hours after training. Over time you will add muscle to your form. By adding even a small amount of muscle, you will keep your resting metabolic rate revving for 24 hours. So overall calories burn is better from sprinting.

Start your workouts with a light warm-up jog for five to 10 minutes,then run as fast as you can for 20 seconds. Slow your pace down to a light jog for 40 seconds, then break into another sprint. Repeat this pattern for the rest of your workout and finish with a light cool-down jog for five to 10 minutes. Now the intervals of sprinting and rest will become longer and shorter as you become stronger and stronger. And leaner and leaner.

Another strategy is the hill repeats. I won't go into them again, i have talked at length previously on them. But I will say that if your aim is to lose weight and you have a limited amount of time, hill repeats will fit your needs.

You will be able to boost your progress by cutting back on your caloric intake and basing your diet around nutrient-dense foods. A daily reduction of 500 calories will promote about 1 lb. of weight loss a week.

Watching your caloric intake and adding fast sprints (or hill repeats) will greatly increase metabolism. Keep running consistently. You will see a leaner you.

I hope today's entries on hills and weight loss helped you. If you have any questions, please drop me an email here or at runmadrid@gmail.com.

Also, if you live the community of Madrid, come run with us in July and August.

See you on the roads!

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Big Butt Hill

Running uphill, your thigh rises higher than it does when you scoot along on flat ground, creating an unusually wide angle with the horizontal. In addition, running uphill requires a greater strength of push-off from the ground than does running on the flats. You use your gluteal muscles, a set of three large, paired muscles in your butt, to a much greater degree than you normally do, especially when doing hill repeats as opposed to doing slower, longer runs over hilly terrain. The result can be a more pronounced rear. Bigger butt than you began with, though it will be more muscular.

Now, you need to focus on long, easy mileage rather than on short, intense bursts of speed. Long-distance running at moderate intensity of 60 to 80 percent of your maximum heart rate burns a lot of fat without the anabolic, or muscle-building, effect caused by higher-intensity work, like sprinting.


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