Perhaps one of the reasons to start running is the desire to get in shape. A sedentary lifestyle, as well as the abundance and availability of food, lead to the fact that for modern people, excess weight becomes a common problem, and for some reason it is quite often concentrated in the abdominal area.
Head coach of the Marathonica running school Ekaterina Preobrazhenskaya told how to deal with this unpleasant “life preserver” in the waist area by running.
The most important thing that any person who embarks on the path of weight loss and a healthy lifestyle needs to learn is that there is no “magic pill” that can be used to quickly lose excess weight. Any such methods are either deception or extremely harmful drugs that will ultimately lead to the return of kilograms.
It won’t work without effort, so you need to immediately set yourself up for work.
Why problem areas arise
The second important point: you cannot lose weight in any particular zone. “Targeted” exercises and diets are just a marketing ploy to sell your training or nutrition system. We do not lose weight in zones, but by reducing the overall percentage of body fat.
In turn, if your legs lose weight first, and only then your stomach, then this is a feature of the structure of your body, and if you don’t like the proportions, you can change them by adding muscle mass to one or another area (then it will be problematic in comparison appear smaller). Simply put, to make your waist appear narrower, you need to pump up your hips.
Choosing a place for training
So, we answered the question of whether running helps a man lose belly fat, we figured out how exactly fat burning occurs - it’s time to create a training schedule that will help us ultimately get excellent results and get rid of belly fat completely.
How to run correctly to remove belly fat for a man? First of all, choose an area that will not interfere with your studies, but will only push you to better and broader results. There are usually three main training locations taken into account:
- House. If this is not a multi-storey cottage or the president's apartment, then the only sure option for running in the house is a treadmill.
- Gym. The same treadmills, only under the supervision of an instructor, which is a big plus, considering that you are going to run for a specific purpose - running to lose belly fat for a man.
- Street. This terrain option is the best, since fresh air promotes the appearance of extra strength and greatly reduces the level of fatigue. The only negative is that you can only run on your face in good weather, in summer, autumn and late spring. Otherwise, there is a risk of not only losing weight, but also getting sick.
Each person must decide on a place individually; you can alternate training at home (in rain or bad weather) with outdoor activities, it all depends on your mood and your capabilities.
How to start losing weight
But let’s get back to how to lose belly fat by running. It is a myth that only through running (like any other sport) you can lose weight. Weight loss occurs only in a situation where the number of calories consumed is less than the calories expended.
Of course, running, as one of the most energy-intensive sports, helps to burn more calories. In other words, if you start running regularly without changing your eating habits, then the 300-500 kcal you burn during a run may be enough to create a negative calorie delta.
Training plans for marathon and half marathon. and start preparing today.
But if you start “eating” your jogging and regaining the calories you burned, you won’t lose weight.
You also need to understand that if the initially positive delta of calories was more than 300-500 kcal, then one run will not be enough to burn them, but to lose weight you need to create a deficit.
Run to beauty
As you know, fat deposits accumulate in the abdominal area in maximum quantities. If the figure is purely visually undamaged, then a protruding abdomen will darken the overall picture. This is a problem for both women and men. However, the stronger sex can cope with unpleasant deposits faster. And the women's “gold reserve” will hold firm.
The benefits of running have been known for a long time. This is a great cardio workout that the body needs. What is she doing:
- metabolic processes are accelerated;
- cells are saturated with oxygen;
- the functioning of all internal organs is normalized;
- strengthens the heart muscle;
- bones become stronger;
- endurance is trained.
Do you want to lift your mood and overall tone? Then immediately go to the path or to the park! Scientists have found that during physical exercise, our body releases endorphins and serotonin. Complex chemical processes occur in the brain that block pain and awaken a feeling of joy. Many have noticed that after training they get a second wind.
If you doubt whether running will help you lose fat and sides, then I can reassure you. The body draws all its energy from fat reserves. The work involves muscle groups, including those responsible for maintaining the shape of the abdomen. I already wrote about calorie expenditure when running in one of my articles.
However, you should not think that after running a couple of times you will get the perfect figure. Professor Kerry Stewart from Johns Hopkins University says cardio training will help reduce visceral fat. Even more so than some diets and other forms of exercise. However, you can only lose weight with an integrated approach and regularity.
What to do
Everything is quite simple: you need to find out your daily energy intake, subtract about 300 kcal from it and try not to exceed this value in your daily calorie intake.
To find out the norm, you can use online calculators (they already contain all the necessary formulas) or take a bioempidance test. At the same time, it is important to honestly indicate all your parameters: height, weight, age, as well as activity level. This is where running comes in handy: a few runs a week will move you from the “inactive” category to the moderately active category.
In turn, to know how many calories you consume per day, start writing down what and how much you eat.
The benefits of running for losing belly fat
How to find out if running helps you lose belly fat? Look at the runners - not a single one of them is overweight. In the process of movement, the body receives the optimal amount of load, while metabolic processes are activated. Harmful substances come out with sweat, calories are lost and as a result, the runner normalizes his own body weight.
To the question: does running help to remove the stomach and sides, the answer is yes. Intense anaerobic exercise involves the muscles of the thigh, lower leg, buttocks, back, and neck. By starting to run, the patient forces both muscles and internal organs to work. Benefits of training:
- The organs are saturated with oxygen, which means migraines, aching bones and muscle spasms will go away;
- During running, the heart works with increased intensity, improving the functioning of blood vessels, thereby reducing cholesterol levels and minimizing the risk of heart attack and stroke;
- Jogging burns excess fat not only on the stomach, but also on other parts of the body;
- Intense movement causes the body to produce a large amount of hormones responsible for pleasant emotions, so after a run a person is always in high spirits.
Thus, jogging removes the fat layer on the stomach, legs, buttocks and sides, gives a lot of positive emotions and improves health.
How and how much to run
Having practiced in mathematics and setting specific, expressed in numbers, goals, you need to move on to practice.
To start running, you first need to walk. More precisely, alternating walking and running will be optimal for the first training. For example, 5 minutes of walking, then 10 repetitions of 1 minute of running and 1 minute of walking and again 5 minutes of walking. Then you can lengthen the running segments: 2 minute run, 1 minute walk, 3 minute run, etc.
So, by finding a comfortable distribution of load between running and walking, you will gradually reach 30 minutes of continuous running. As a rule, for an inactive person it takes 1-2 months.
The most important thing here is regularity. Do not exercise every day at first, because it is important for the body to recover. But 3, and then 4 runs per week is the preferred minimum if you are still determined to achieve results.
Add light physical training to running, exercises for the feet, knees, and core - this will be an excellent prevention of injuries, and will also have a beneficial effect on muscle development and body toning.
How to run to lose belly fat?
There are ways to increase the number of calories burned and speed up the fat burning process. However, there are conditions that affect this indicator. It is easier for men to lose excess fat than for women. This is due to differences in hormonal levels. Other conditions for the rate of fat burning are age, height and initial weight.
These indicators can slow down the process of fat loss, but cannot stop it completely. Regular exercise will lead to weight loss in any case.
Running pace.
It is clear that you can run slowly and as quickly as possible. And both options are suitable to achieve the goal. The only difference is that slow running allows you to burn more fat and train for a longer time. Running at a fast pace burns more calories and contributes to the formation of relief. However, its duration is noticeably lower.
Effectively perform variable running, alternating between slow and fast paces. But it is better to train in this mode after 2-3 months of training.
Times of Day.
The physiological component of training lies in the period of time of day that is allocated for running.
In the morning, the body better accepts running at a high pace for a short time. This allows you to wake up and prepare the body for the work day.
In the evening, preference should be given to slow running. At this time of day, the body begins to waste fat reserves, as its strength is running out. Increasing muscle volume occurs more effectively in the evening.
Equipment.
The choice of equipment affects the result of running. If your goal is to lose excess fluid, dress warmly. Even if it's summer weather outside. This will allow you to sweat more and lose fluid. Also burn subcutaneous fat.
Weights are used to train muscles and burn fat. They come in the form of ribbons and vests. By artificially increasing your weight, you will lose more than your own.
During your first workouts, it is better to run without weights and insulation. Stretch your muscles and after 2 months you can include these recommendations for accelerating weight loss into your workout.
Fat burning cocktails.
There are cocktails that allow you to speed up the process of burning fat on the stomach, sides, thighs and buttocks. They can be purchased in specialized stores or made independently.
The choice of such a product must be approached with great care and individuality. It is preferable to consult a nutritionist.
When to expect results
Take your time, because rapid weight loss is harmful to health, and also, as a rule, entails weight gain back. Moreover, if we limit ourselves too much, a breakdown is inevitable.
Finally, a severe calorie deficit slows down metabolism, and the body will try to create reserves for future use, that is, fat deposits will appear. That is why calculate the calorie deficit in the comfort zone, about 300 kcal per day. But do not forget that the result will only be achieved by systematically following the rules: this applies to regular training and nutrition.
It may sound difficult at first, but remember that after a few months, eating healthy and being active will become a habit, and your legs will invite you to go for a run.
Useful article on the topic: Why I run but don’t lose weight
Burning belly fat in men
An effective way to “burn” fat is running. But you should always remember that such training is effective only in combination with the correct daily routine and proper nutrition.
The following factors need to be taken into account:
- Regularity of training. Regularity is one of the success factors. Missing classes becomes the main reason why the regularity of physical activity is disrupted.
- Correct running technique. If you are a beginner and decide to start running, then you need to learn the correct technique. You can use the services of an experienced trainer or undergo training yourself.
- Place for sports. Classes must be conducted away from dusty streets and city highways. Professional athletes recommend running early in the morning. In this case, you can avoid the influx of people. Best places to train: parks, country roads, stadiums, etc.
- Clothes and shoes. For exercise you need to use special sportswear. You also need to choose the right running shoes that will provide comfort during your workout.
How to choose a place to train?
In the morning you can see people running along the city streets. You can see people running in stadiums, sports grounds, as well as in fitness clubs and parks.
You can run everywhere. However, you should not run near industrial zones and busy highways. The air in such places is very bad, so it is not advisable to exercise.
Let's look at the most popular places for training:
- Treadmill. A treadmill is relevant in the winter season. This is the safest place to play sports (no dangers or obstacles).
- The forest is one of the best places for regular training. Running along a forest path is a pleasure.
- The stadium is an ideal place for sports training. The special coating provides a high level of comfort.
- Parks. It is better to exercise in the morning. In this case, there will be fewer passers-by. You will have to run on paths, so you need to choose the right shoes.
- City streets. Be sure to choose a location away from city highways. Running on asphalt can lead to various diseases. Therefore, it is necessary to choose the right running shoes. High-quality running shoes will reduce the load on your feet and knee joints. Running on city streets requires proper technique.
You also need to choose the right time for training. In this case, it is necessary to take into account the individual characteristics of a person. What suits one person is absolutely not suitable for another. Evening workouts are suitable for one person, and morning workouts for another.
Correct running technique
Running is a natural activity for humans. However, beginners need to learn proper technique.
Let's consider the main recommendations:
- Lifting the legs must be done using the hips.
- Rhythmic breathing.
- It is necessary to place your feet correctly.
- The stomach needs to be pulled in a little.
- The body must be held vertically.
- Your arms need to be bent at the elbows.
- The steps should be easy.
- When running, you need to relax your shoulders.
- You need to keep your head straight.
Regularity and duration of training
It is not necessary to exercise every day. There must be an individual approach here. Some people like to exercise once a week, while others like to exercise five times a week.
Beginners need to train for 10 minutes. Gradually the load must be increased. Only with regular exercise can you burn belly fat.
How to breathe correctly when running?
To burn belly fat, you need to breathe properly when exercising. In the winter season, you need to breathe only through your nose. When breathing through your mouth in the winter, the risk of developing various diseases increases.
In summer, you can use both nose and mouth breathing at the same time. In this case, breathing should be rhythmic.
In this case, the breath should be deep. When inhaling, the abdominal muscles should be engaged. The inhalation should be 2 times shorter than the exhalation.
Breathing Basics
If you breathe correctly, you will make your workout much easier.
The first and most important rule was taught to us during physical education classes at school: inhale through your nose, exhale through your mouth. If you breathe only through your mouth, running will become painful and difficult.
Breathe smoothly, and not raggedly - let the air warm up in the nasal cavity, otherwise, when it gets cold into the throat, it will start the inflammatory process. Your throat will hurt.
Let the exhalation be twice as sharp and rapid as the inhalation.
Correct running technique
It's funny, but there are not so many running techniques, since this sport does not have various equipment, devices and modes of operation. In the gym, we can adjust the speed, running time and distance, and it's all about choice. But even from such a list of things, you can develop certain techniques for losing belly fat for people of different ages and weights.
- Don't rush into the load. The first days of jogging will not bring great results in any case; they are needed to prepare the body and warm up the muscles, so you will have to take away any special zeal. Start with a time of 10-15 minutes, run slowly, calmly, just get acquainted with this sport, learn to be in it.
- Don't strain yourself, don't chase complicated techniques. Remember - you are not in sports, not at the Olympics, your goal is to lose weight, so run to the best of your ability.
- Set a goal. The best technique is developed when a person has the desire. Set a goal for yourself and go (or rather run) towards it.
Does running help you get rid of your sides and belly?
When running, the body is subjected to intense physical activity. Even those muscles that are difficult to work in other sports become tense. The buttocks, thighs, and abdominal muscles are actively involved in the process. Running activates a powerful flow of oxygen to working muscles.
The unique property of this load is that it affects not only muscle groups, but also all fat deposits in the body, stimulating their burning. Therefore, by running you can remove fat from the abdomen and sides. You can burn up to 700 calories per workout if you run for 40-60 minutes at an average pace. This is equivalent to 50-70 g of fat.
The main advantage of running is the uniform elimination of fat deposits. It does not act locally only on the sides or arms; the whole body is involved in the process. To get visible results, you will have to try for a long time, connecting the right nutrition.
The result depends greatly on how overweight the beginner is. Moreover, in case of severe obesity, running may be contraindicated due to the heavy load on the heart and joints. In general, to get rid of belly fat, a person needs to run for at least 2 months for 30-40 minutes 3 times a week.
It is very important to observe the training time, because 10-15 minutes of running is not enough to activate fat burning. These processes in the body are due to the fact that first of all it processes sugar into glycogen, and this lasts up to 15 minutes. Only then do fat cells begin to burn.
