Weight Loss - Running

Gentle weight loss running is something that, unless you suffer from a medical condition, just about anyone can do. However, it is important that you seek medical advice before partaking in any running program, regardless of how gentle it may seem. Ideally it is recommended that you start with gentle walking first for a period of time before you start your running program.

Running for fat loss:

To burn body fat for weight loss a person should aim to run at an effort level that is 60-70% of your maximum heart rate (MHR). The MHR can be calculated by subtracting your age from 220. You can work out your heart rate by wearing a heart rate monitor while exercising. In this range the body uses stored fat as its preferred fuel. By increasing this rate, the body will then try to use carbohydrate and protein in your body (from either the food you have eaten or your muscles).

In the ideal world you would be able to walk or run in the 60-70% of your MHR for a period of two to three hours to achieve the desired result, however, in reality, most people's lifestyle prevents us from doing this. Therefore, a more realistic running program for weight loss would be Interval Training.

Running and Interval training

Run comfortably for a couple of minutes.
Sprint for 30 seconds.
Return to the jogging at a comfortable pace for a couple of minutes.
repeat for as long as you can.
As you get fitter, reduce the time between the sprints.

The additional advantage for interval training is that your metabolic rate would increase dramatically to the extent that your body will continue to burn body fat for hours after. So what ever you eat shortly after the interval training will simply be burnt away.

Children & Obesity

In simple terms, obesity is caused when the body stores excessive calories. Obesity in civilized countries is reaching epidemic proportions. What is worrying is that the children too are now more obese than ever before in the history of man kind!

Child Obesity and Weight Loss

Calories and Weight Loss

Weight loss depends on the amount of calorie intake. Calories are used by the body to perform its day-to-day functions. However, when the calories taken in is greater than the energy burnt, then the excess calories are stored as fat. The most common reasons for excessive consumption of calories are:

Psychological
Emotional
Lack of knowledge
Habit

calories and weight loss

Weight loss plans

There are a number of VERY dangerous diet plans used to target weight loss. A dangerous, or misleading, diet is one which provides "rapid" result. Remember, in order for a diet to be effective and safe, your body needs time to adjust to the change in your lifestyle. This is because rapid dieting will almost always have health consequences, and in fact research has also shown that as soon as your body adjusts to the diet, you will start to put on weight at even a higher rate than before.

Weight loss diet

Weight Loss plans to be avoided

For legal reasons we are unable to actually name dangerous or misleading weight loss diets, however, the following is a list which should help you identify these diets for yourself.

Any diet that cuts out any essential food groups (Specially carbohydrates!)
Any diet that promises or guarantees fast result
Any diet that involves you drinking only liquid food.
Any diet that involves you buying processed and ready made "food substitutes".

Weight loss diets

Diet

The food you eat is the single most important factor in your weight loss program. Weight loss is only achieved through a healthy diet.

Weight loss diet and health

Exercise

Exercise is vital not only to a safe weight loss plan, but, is also crucial to the general operation and well being of the human body.

Weight loss exercise

Measuring Body Fat

Measuring the Body Fat is a much more accurate way of measuring how your weight loss program is going than using a bathroom scale. The bathroom scales are highly misleading!

Measure Body Fat

Swimming

Swimming is a VERY effective and safe way of burning calories. Its one of the safest ways of exercising as you do not put any excessive force on the joints.

Swimming

Walking

Walking is one of the safest form of exercise as you burn those calories without excessive wear and tear on the joints.

Walking

Pilates and Yoga

Pilates and Yoga are important to any weight loss program as they both encourage good body posture and alignment.

Pilates