How to run to lose weight in the stomach

A woman strives for excellence throughout her life. She fights wrinkles, freckles, acne, crooked legs, small breasts, and, of course, extra pounds. In this relentless struggle, years pass, and sometimes all life. Losing weight and staying slim forever is not difficult, you just need to change your lifestyle and mindset. You can’t go on a diet now, lose weight, and then return to your previous life habits and keep your figure. It is necessary to change the attitude to food rules, life, movement. Today we’ll 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 jogging

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

If you want to lose weight, you need cardio training without fail. This is a type of load in which the heartbeat intensifies, and breathing quickens. Of course, you can build muscle and make the press stone, but you can’t see a flat and embossed abdomen if you do not burn fat with cardio. The best fat burning exercises are running, cycling, aerobic exercise, step, dancing, skiing. You can engage in running at any time; this does not require special equipment or training; almost anyone can run. Running is a special philosophy that allows you to put on comfortable sneakers, turn on your favorite song with headphones and run towards your health, harmony and beauty. If you run according to the rules, it will definitely help you lose weight and remove extra centimeters not only from the abdomen, but also from the hips and sides.

The benefits and harms of running

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

1. During running, blood circulation increases, blood begins to circulate throughout the body accelerated. This allows you to saturate all human organs with oxygen.
2. Running is a great workout for the heart. During running, the work of the heart intensifies, the body pumps more blood, and works intensively. Due to this, the work of blood vessels improves, cholesterol levels and the risk of heart attack and stroke are reduced.
3. With regular exercise, the musculoskeletal system is strengthened, the bones become strong and able to withstand various external loads.
4. If you run constantly, coordination of movements improves, the vestibular apparatus trains.
5. Elderly people admit that running allows them to get rid of joint pain - their knees stop hurting.
6. Running, like any physical activity, produces a huge amount of hormones that contribute to a sense of happiness. That is why, after a run, we feel a lift of spirit and mood, extraordinary vivacity and positive.
7. With regular runs, the 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 in too much weight - in this case, it is better to start with walking. It is also impossible to run with varicose veins, flat feet, with heart and gastrointestinal diseases. Also, you should refuse to run in the acute period of acute respiratory viral infections and in the event that there are kidney stones. For any chronic diseases, it is better to coordinate the run with the doctor and start jogging only after its permission.

How to run to lose weight in the stomach

To run helped you lose weight, and especially in the abdomen, jogging should be done correctly.

1. Before you start running, you need to pick up clothes and shoes. The tracksuit should be comfortable, not hamper the movement, sewn from natural fabrics. Sneakers should fit tightly on the leg, but not squeeze it strongly. Good shoes should cushion 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 outdoor jogging and a treadmill at home. If the weather is nice, be sure to breathe fresh air, enjoy nature. With heavy rain, wind and frost it is better to run at home so as not to risk health and not to interrupt training. The choice of a place to run must be approached responsibly, it is better to run in forest park areas, near ponds, in stadiums, and 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 this. Morning jogging allows you to recharge your batteries with energy and energy for the whole day, and evening jogging will help you to get rid of work problems, relax and put 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 to the start of a run, at least half an hour must pass before the heart begins to work gradually.
5. Be sure to take time to warm up - walk on foot, make inclines and turns, start running at low speeds.
6. It’s better to start running at short intervals - from 10 or 15 minutes. But remember that time must be increased, because fat from the abdomen begins to be drowned only after 20 minutes from the start of the run. In the first 20 minutes, the body spends glycogen stores and only then goes on to subcutaneous and visceral fat.
7. To lose weight in the abdomen, you can use this technique. Before starting a workout, wrap the waist area with cling film and dress warmer than usual. Excessive perspiration and high temperatures will allow you to lose weight locally.
8. If you want to lose weight in the abdomen, you need to stretch your abs more than usual during running. In this case, fat will be burned in the place of excessive tension, that is, in the abdomen and waist.
9. Interval running gives very good results. You need to alternate running at the limit of their capabilities with slow running or fast stride. Start with 30 seconds of fast running and minutes of fast stride.
10. It is advisable to breathe through the nose, especially in winter, when the air is cold. With rapid and intermittent breathing, you need to inhale air through the nose, and exhale through the mouth.
11. Many people wonder at what pace you need to run to lose weight. Experienced trainers and instructors ask about the desired goal. If you want to build muscle, make the body more prominent and fit, you need to run for short distances at the limit of your capabilities, or engage in interval running. If you want to achieve fat burning and make the body thin, you need to run for a long time and slowly, so that you have the 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 do it regularly, one-time events will not bring enough result.But running every day is also not worth it - firstly, the body and muscles do not have time to recover, and secondly, excessive fatigue sooner or later will force you to abandon training. Therefore, it is optimal to engage every other day, 3-4 times a week. But if you feel the power and it’s not at all difficult for you to run every day, do not deny yourself that.
14. It’s much more fun, interesting and more efficient to run around with music. Go for a run with headphones and your favorite rhythmic music. You can run in tandem with someone, this will help you not to be lazy and not to miss workouts.

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

Water, food and running

Be sure to take a bottle of water for a run. 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 during running you feel dry in your mouth and feel dehydrated, be sure to drink, but a little, so as not to fill the stomach with water. A sufficient amount of water allows you to remove fat breakdown products from the body. 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 with food, everything is much more complicated. You can’t eat for about one and a half to two hours after training. At this time, the muscles continue to work and burn fat, and if you eat, it will burn not the stored fats, but the calories consumed.

If you want to lose weight in the stomach or elsewhere, you must follow the rules of a healthy diet. First, give up sweet, fatty, flour, fried, salty and smoked. Prefer lean meat and fish, cereals, herbs, fresh vegetables and unsweetened fruits. You need to eat in small portions, but often - 5-6 times a day. This will accelerate the metabolism so that the body does not put off calories "in reserve". Instead of traditional frying, it is better to steam or bake.

Today, being slim and fit is not just fashionable, stylish and popular. To be beautiful means to be liked by men, to be more in demand in work, to be self-confident, and most importantly, healthy. After all, running gives us not only the longed-for beauty, but also makes the body hardy 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 abdomen forever!

Video: how to run to lose weight