Reduce Your Body Mass Through Running!

It depends on your weight and the distance you are able to run in relative comfort. Assuming that you're just starting your running journey and your weight is far from ideal, we suggest that you start as follows: the first week is a boost. Identify the exercise options you can use every day (whether you are at work or not). Acquire basic knowledge about them. Here are a few suggestions for exercises you should know: – classic push-ups or push-ups on your knees. Check how many classic ones you can do. If not many, then start with push-ups on your knees. A series of 10-20 push-ups forms the basis for daily training. During training, use 4 series of 10-15 push-ups; – fast squats. Try to go deep (to an angle of 90 degrees or less) and then stand up as quickly as possible, straightening your hips (try to get your hips out of the frontal plane of your body); – crunches. Lie down comfortably, put your hands on your chest, and do a series of 15-20 crunches by raising your head slightly (up to the phase of strong tension); – twisting-bending with a return to the position of straight legs. Stand upright, then make a light jump and make a jump. Do a series of 6 bends (3 per leg) and then return to the starting position. Do the whole exercise in 4 series; – back. Lie on your stomach, lift your chest slightly off the ground, and do a series of 10-15 back exercises. Once you have become familiar with the specifications of the above exercises (you have learned them) – try to make them your daily habits. Try to do one series of each exercise every day. Do not let the burden of duties prevent you from performing them.

The next step is the run, and we will need to start with relaxed jogging, which means a slow and free run. The aim of this jogging is to move as slowly as possible in the run. It should be a pace that allows for free conversation and breathing. Such a running speed will bring substantial health benefits. It is beneficial to jog at a speed of 4-5 km/h (that is, slower than a walk) for 30-60 minutes a day. Let's try this five times a week, and then check how our health has changed. After finishing the relaxed jogging, we can perform a series of exercises that were described above and then go home.

The subsequent week will be dedicated to speedier running at a speed of 8-10 km/h (still allowing for free conversation, but it's not advised to focus on it). We will use this accelerated form of running to prepare for interval training, which provides the best results. So, let's run according to the following pattern in the next week: 10 minutes of running + a series of fitness exercises, 10 minutes of running + a series of fitness exercises, repeated four times. Always remember to include appropriate stretches. We should carry out the entire training program four times a week. In the third week, we aim to run without pause for 25-30 minutes. This means that the next day we increase the time to 35-50 minutes. We complete the training program by running four times a week. Each training session should be supplemented with a series of fitness exercises.

In the fourth week, we engage in interval training, which helps us maintain an accelerated metabolism for the next 24 hours and beyond, and burn more calories than with aerobic training (long-distance running). We recommend starting with the 60-45-30-15 training with a break of 60 seconds for each segment. So let us begin with a 60-second sprint, then switch to a 60-second fast walk, followed by a 45-second sprint, a fast walk again, and so on. Then we shorten the breaks to 60/45/30 seconds. Great job! During one training session, you can perform a maximum of six sets of this type. After returning home, perform a series of strength exercises. Remember, they are important and should be performed daily, similar to brushing your teeth. The fifth week is a higher level of interval training. Run at a fast pace for 60 seconds, take a 1-minute break during the walk, and repeat this eight times. Pay attention to your well-being during the training. If you can't do it, shorten the time or the breaks.

Even the most intense workouts may not yield the desired results if they are not supported by an appropriate diet. Often, a partial or complete modification of dietary habits is required. As a first step, we should pay special attention to eliminating from our diet products such as sweetened beverages, sweetened bread, ice cream, chips, sweets, etc. The low-carb diet, also known as the ketogenic diet, is the key to achieving quick results. You can also try food styles such as the Copenhagen diet or consuming bulletproof coffee before training. Avoid eating an hour or shortly before bedtime as we do not want our body to store sugars throughout the night. The topic of diet is extensive and will be repeatedly analyzed in future articles.