We want our goals to be manageable, so that it does not feel like our weight loss journey is disrupting the rest of our lives. An easy way to keep your workouts sustainable is to just run through a quick checklist every time you workout. The checklist will include the following:.
Sweating is by no means the line between a good or bad workout. However, for most of us, sweating is a good indicator that we are outside of our comfort zone. But add it to the checklist to ensure you are getting out of your comfort zone and doing hard work. A body workout should require your body to do things it normally does not do.
This is how we will see change. This is especially true for those of who sit at a desk or in a car for most of our day. A workout should include movements that you do not do in your daily life. These groups might include your glutes, biceps, triceps, hamstrings, abdominals, quads, calves, or back muscles. Not every workout needs to hit the whole body necessarily, but be sure your workout contains movements that are abnormal when compared to your daily routine.
Wake up some of those sleepy muscles. Make sure you leave your comfort zone for at least a few moments during every workout. As described above, this might occur by getting your heart rate up. If you are doing a strength training workout , this might occur by fatiguing a particular muscle group. Getting out of your comfort zone aids weight loss and change by making you both mentally and physically stronger. Each time you get out of your comfort zone, you are proving to your mind and body what you are capable of.
So, on your next workout, your body is ready to continue improving, because you taught yourself on the last workout that you can survive discomfort. This one might not come right away. But, after a couple of successful workouts that meet numbers above, you will notice a burst of energy after a hard effort.
By adding this to the checklist, you will motivate yourself to keep going. Feeling proud of yourself will make it easier to sleep at night and keep moving forward. Because we are focused in this article on running for weight loss, below is a general, loose plan to follow. On 3 days out of the week, incorporate a walk, run, or a combination of the two.
On 2 days out of the week, perform a strength training workout. You can use weights or just your body weight. You can take a class or design your own workout. For most people, about 20—30 minutes of easy, fasted running in the morning is ideal. To drop weight, though, you need to mix it up. Long runs put a lot of stress on the body and then the body needs to be in repair mode so the metabolism is up.
You can also combine this with the tip for intermediate runners by increasing your cool down. A recent study showed functional high-intensity training can be helpful in improving blood glucose levels and insulin sensitivity.
How can you incorporate this into your running? Before, during and after easier runs, add short circuits of bodyweight exercises like pushups, air squats, burpees and jumping jacks to rev your metabolism.
An example set could look like five minutes of alternating pushups and air squats, then running easy for 15 minutes, doing five minutes of alternating burpees and walking lunges, running easy for another 15 minutes, then finishing with a 5-minute set of jump squats and mountain climbers.
Cutting calories Around runs is not recommended, but this is a common mistake intermediate runners, especially ones with the goal of dropping weight, tend to make. Make sure your pre-run s snacks, in-run fueling and post-run recovery meals include quality carbohydrates, proteins and healthy fats. Check out more training plans on MapMyRun. I also gave myself a ton more leeway with my diet, and turned to comfort foods like pizza repeatedly throughout the week.
Over time, the weight I had worked off slowly came back, and I found myself back at square one. By May of , I weighed around pounds with 27 percent body fat. I knew I had to kick it back into gear and change my lifestyle for good. I started working out at Ultimate Performance Los Angeles three times a week doing weight training: deadlifts, bench press, hack squat, pendulum, pull ups, lateral pull downs, and accessory work with machines and dumbbells.
I also started running again, and would run a few miles a couple of times a week. And I made sure to get at least 10, steps a day every day. I had done work with dumbbells before, but no barbell work. Honestly, I was intimidated by barbell work and worried about looking like an idiot at the gym or worse hurting myself due to poor form. Lateral pulldowns were really difficult for me in the beginning. I felt a lot of work being done in my forearms and I would tire out pretty quickly.
Kevin, my trainer, coached me to focus on feeling my shoulder blades lift and then focus on consciously pulling my shoulder blades down as I pulled through the exercise. Thinking more about that during the reps really changed how I was doing the exercise and made sure that I was getting the most work out of my lats.
I tried to focus on the growth that the discomfort was going to bring me when I was in the middle of a tough set. I cut out processed foods, and focused on eating whole foods with several servings of vegetables a day. I made sure I ate at least grams of protein and tried to drink as close to a gallon of water a day as I could.
For the first two weeks of the program I was on an extremely low carb diet of around 50 grams a day to sort of reset. For the next several weeks of the program I was more around grams of carbs a day.
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