How to run to lose weight in the stomach

A woman throughout her life strives for perfection. She fights wrinkles, freckles, pimples, crooked legs, small breasts, and, of course, extra pounds. In this tireless struggle, years pass, and sometimes the whole life. Lose weight and stay slim forever is not difficult, for this you just need to change your lifestyle and thinking. You can not now go on a diet, lose weight, and then return to the old life habits and keep the figure. It is necessary to change the attitude to food rules, life, movement. Today let's talk about running, as one of the main ways to lose weight, especially in the abdomen.

Is it possible to lose weight in the stomach with the help of running

In the fight against obesity are used various methods and sports. Cleansing the body with laxative herbs, sports halls with dumbbells and barbells, dietary supplements, massages, wraps, liposuction, exhausting diets and fasting.However, all this will not bring you the desired effect, if you do not go to the process of losing weight with the mind. Weight loss depends on two basic conditions - exercise and nutrition. You can lose weight only if you spend more calories than you consume. This is the only condition for weight loss. We will talk about nutrition in combination with running, but for now we will choose a type of physical activity.

If you want to lose weight, you need cardio training. This is the kind of load in which the heartbeat increases, and breathing becomes faster. Of course, you can build muscle and make a stone press, but you will not be able to see a flat and prominent abdomen if you do not burn fat using cardio. The best fat burning exercises are running, cycling, aerobic exercise, step, dancing, skiing. You can run at any time, it does not require special equipment or training, almost everyone can run. Running is a special philosophy that allows you to wear comfortable sneakers, turn on your favorite song with headphones and run towards your health, slimness and beauty.If you run by the rules, it will definitely help you lose weight and remove extra centimeters not only from the abdomen, but also from the hips, sides.

The benefits and harms of running

Running is considered a universal physical activity. During the run, almost the entire muscular frame of the person is involved - the back, legs, arms, neck. How does running affect the human body?

1. During the run, blood circulation increases, blood begins to circulate through the body rapidly. This allows you to oxygenate all human organs.
2. Running is a great workout for the heart. While running, the work of the heart is enhanced, the body pumps more blood, it works intensively. Due to this, the work of blood vessels is improved, the level of cholesterol and the risk of heart attack and stroke are reduced.
3. With regular sports, the locomotor system is strengthened, the bones become strong and able to withstand various external loads.
4. If you do jogging all the time, coordination of movements improves, the vestibular apparatus is trained.
5. Older people admit that running allows them to get rid of joint pains - their knees stop hurting.
6. Running, like any physical activity, produces a huge amount of hormones that contribute to the feeling of happiness. That is why, after jogging, we feel the rise of spirit and mood, an extraordinary vigor and positive.
7. With regular jogging, metabolism accelerates, a person begins to lose weight much faster.

For the sake of justice, it should be noted that not everyone can run. Firstly, running is contraindicated for too much weight - in this case it is better to start with walking. It is also impossible to run with varicose veins, flat-footedness, with heart and gastrointestinal diseases. Also, running should be abandoned in the acute period of acute respiratory viral infections and in the event that there are kidney stones. In case of any chronic diseases, it is better to coordinate the run with the doctor and start running only after his permission.

How to run to lose weight in the stomach

To run helped you lose weight, and especially in the abdominal area, should run jog competently.

1. Before you start running, you need to pick up clothes and shoes. Tracksuit should be comfortable, not hamper the movement, made of natural fabrics.Sneakers should fit tightly on the leg, but not strongly squeeze it. Good shoes should absorb the foot from the surface of the treadmill.
2. You can run at home and on the street - as you prefer. Ideally, you can combine running in the fresh air and on a treadmill at home. If the weather is good, be sure to take in the fresh air and enjoy nature. With strong rain, wind and frost, it is better to run at home, so as not to risk health and not interrupt training. The choice of a place to run should be approached responsibly, it is better to run in forest-park areas, near water bodies, in stadiums, away from highways.
3. Many people ask when it is better to run - in the morning or in the evening. In fact, it does not matter. Run when you have time for it. Morning jogging allows you to recharge your batteries with energy and vigor for the whole day, while the evening jogging helps you get rid of work problems, relax and bring your head in order.
4. However, if you are going to run in the morning, you need to know one rule. From the moment of awakening and before the start of the run, it must take at least half an hour for the heart to start to work gradually.
5. Be sure to spend time warming up - walk, make bends and turns, start running at low speeds.
6. It is better to start running at short intervals of time - from 10 or 15 minutes. But remember that time must be increased, because fat from the abdomen begins to drown only 20 minutes after the start of the run. In the first 20 minutes, the body consumes glycogen stores and only then goes to the subcutaneous and visceral fat.
7. To lose weight in the abdominal area, you can use this technique. Before starting your workout, wrap the waist area with cling film and dress warmer than usual. Excess sweating and high temperatures will allow you to lose weight locally.
8. If you want to lose weight in the stomach, you need to strain your abdominal muscles during a run more than usual. In this case, the fat will be burned in the place of excessive tension, that is, in the abdomen and waist.
9. Interval running gives very good results. It is necessary to alternate running at the limit of their capabilities with slow running or fast walking. Start with 30 seconds of fast running and a minute of fast stride.
10. It is desirable to breathe through the nose, especially in winter, when the air is cold.With rapid and intermittent breathing, breathe air through your nose and breathe out through your mouth.
11. Many wonder at what pace you need to run to lose weight. Experienced coaches and instructors ask about the desired goal. If you want to build muscle, make the body more prominent and fit, you need to run a short distance to the limit of their capabilities, or engage in interval jogging. If you want to achieve fat burning and make the body thin, you need to run long and slowly, in order to have enough strength to overcome long distances.
12. It is very effective to run on rough terrain - with hills and ravines, obstacles.
13. It is very important to practice regularly, one-time events will not bring sufficient results. But you shouldn’t run every day either - firstly, the body and muscles do not have time to recover, and secondly, excessive tiredness sooner or later will force you to give up training. Therefore, it is optimal to engage in a day, 3-4 times a week. But if you feel the power and it’s not difficult for you to run every day, do not deny yourself this.
14. Much more fun, more interesting and more efficient to run with music.Come out for a run with headphones and your favorite rhythmic music. You can run in a pair with someone, it will allow not to be lazy and not to miss workouts.

These simple rules will help you not only lose weight in the abdominal area, but also improve your health.

Water, food and running

For a run, be sure to take a bottle of water. It is very important not to get drunk before the start of the run, otherwise a full stomach will not allow you to run the planned distance. If you feel dry mouth and feel dehydration while running, be sure to drink it, but not to fill your stomach with water. A sufficient amount of water allows you to excrete the decay products of fat. With a lack of water, the process of losing weight will last longer. Therefore, if desired, you need to drink, both during and after training.

But the food is much more complicated. You can not eat more about one and a half to two hours after exercise. At this time, the muscles continue to work and burn fat, and if you eat, not deferred fat will be burned, but calories consumed.

If you want to lose weight in the stomach or somewhere else, you need to follow the rules of healthy eating.First, give up sweet, fatty, flour, fried, salty and smoked. Prefer lean meat and fish, cereals, greens, fresh vegetables and unsweetened fruit. You need to eat in small portions, but often - 5-6 times a day. This will allow to accelerate the metabolism, so that the body does not postpone calories. Instead of traditional frying, steaming or baking is best.

Today being slim and fit is not just fashionable, stylish and popular. To be beautiful, it means to like men, to be more in demand in work, to be self-confident, and most importantly, healthy. After all, running gives us not only the desired beauty, but also makes the body resilient and strong. Run at any time when the sun is shining and it is raining, run alone and with friends, on weekdays and holidays, in a good and bad mood. And then you can get rid of the belly forever!

Video: how to run to lose weight