Many runners consume much more calories than they actually need. People who fell into this trap because they presuppose that they can consume as much calories as they want as long they are running, therefore they indulge themselves in unhealthy diets, only to see their body weight go right through the roof.
When you consume more calories than you burn, you create an energetic excess. This excess will not be burned during exercising, but it gets converted into body fat and the pounds start piling up. Therefore, if you are running to lose weight; you won't trim as much as you would like to.
Your calorie intake will depend on your running goals and the intensity of your training. If you want to lose weight, you must produce a calorie deficit by consuming less calories than you burn. And when you achieve your ideal weight, you could be less careful about your calorie intake, but you should keep your eyes open on your daily dietary habits.
How to not eat too many calories
Lots of people struggle tremendously with diet and keeping their calories balanced. Studies show that the number 1 reason why 95% of diets fail is they are too complicated and overwhelming; at least that's what we would like to think so.
This shouldn't be that complicated, in fact in order to succeed at something whatever it is, whether is diet or finding the soul mate; you must make it simpler.
Albert Einstein said that everything must be made simple, but not simpler. Here are a few guidelines that will make the task easier on you:
- Keep a food journal and start tracking everything you put into your mouth - Eat more natural and organic foods and stay away from the highly processed and fatty foods.
- Get in the habit of eating breakfast regularly.
- Keep track of your body weight, waist measurement.
- Listen to your body and get more acquainted with its needs and whether they got fulfilled or not.
Eating for weight loss
the amount of weight you lose when running depends on the calorie deficit you create. If you take in more calories than you burn, then you will be putting on extra pounds, regardless of the intensity of the training. Therefore, it's crucial to keep track of your calorie intake and adjust it accordingly.
I followed the same approach and was able to lose more than 30 pounds in less than 3 months. And if you want to learn more, go to my website and download my FREE report.
New Free and Exclusive Report:
Go to http://runnersblueprint.com/weightlossrunning.html and grab your F-R-E-E copy of my Special Report: "Weight Loss By Running". This is a limited offer so hurry up!
Inside this FREE REPORT you will learn exactly what to do to Lose 19 Pounds or more in less than 3 months. So join the hundreds we have already helped and visit us now!
From David Dack - Running Author and Enthusiast
Friday, December 31, 2010
Thursday, December 30, 2010
the benefit of cardio
Cardio exercises are a typical part of your workout routine. It would sometimes be the only exercise that some people do in a day because cardio exercises are usually easy and fun to do. They are also a good pairing to any other workout you do like weight training. The reason for that is because cardio exercise has a lot of benefits that can help other workouts to work better.
Cardio exercises are exercises that involve any activity that uses a large group of muscles in a rhythmic and continuous manner. Some examples include walking, running, biking and swimming. It raises our heart rate to about 60 to 80 percent of the fastest heart rate you can reach. This is one of the benefits of doing cardio exercises. When our heart rate increases, we take in more oxygen, making the heart stronger and more effective. The heart would then be able to pump more blood in fewer beats. That leads to better blood circulation. A good blood circulation supplies our muscles and other organs with the right amount of oxygen and nutrients they need to function effectively and with less strain. This helps reduce the risk of heart disease and keeps your blood pressure and blood sugar at normal levels. It also helps flush out toxins in your body. Cardio exercises also improve your immune system making it better to fight infection and viral illnesses.
Losing weight is another great benefit of cardio exercise. It works better at burning fat than most other exercises. When you lose a lot of fat, it would be easier for you to notice the muscles that you have already toned. It also helps in burning calories so you can control your weight. This helps prevent weight related issues such as obesity. Cardio exercises also help improve your metabolism making weight control easier for you.
It is recommended to incorporate a cardio exercise with your daily workout. You can do 30 minutes to an hour to get the best results. Choosing what exercise to do is fairly easy. You can walk or run since all you need is a pair of shoes and a place to do it, and you can do it at any time of the day. Like most exercises though, there is a proper technique that you have to follow when doing cardio exercise to avoid any injuries. It is also important that you choose the pace of your walk or run based on your physical ability and gradually work your way up. Have you ever noticed how a lot of people who run in parks or on a treadmill always have an mp3 player in their ears. That's because you can also put some variety to your cardio by adding some music. It can make you move in rhythm and control your pace.
Having a workout as a part of your daily life is important so you can get the most out of life. Cardio exercises are the best exercises to stay healthy and fit.
Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform Trailrunner 4.0 Treadmill, Proform ZE5 Elliptical. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.
Cardio exercises are exercises that involve any activity that uses a large group of muscles in a rhythmic and continuous manner. Some examples include walking, running, biking and swimming. It raises our heart rate to about 60 to 80 percent of the fastest heart rate you can reach. This is one of the benefits of doing cardio exercises. When our heart rate increases, we take in more oxygen, making the heart stronger and more effective. The heart would then be able to pump more blood in fewer beats. That leads to better blood circulation. A good blood circulation supplies our muscles and other organs with the right amount of oxygen and nutrients they need to function effectively and with less strain. This helps reduce the risk of heart disease and keeps your blood pressure and blood sugar at normal levels. It also helps flush out toxins in your body. Cardio exercises also improve your immune system making it better to fight infection and viral illnesses.
Losing weight is another great benefit of cardio exercise. It works better at burning fat than most other exercises. When you lose a lot of fat, it would be easier for you to notice the muscles that you have already toned. It also helps in burning calories so you can control your weight. This helps prevent weight related issues such as obesity. Cardio exercises also help improve your metabolism making weight control easier for you.
It is recommended to incorporate a cardio exercise with your daily workout. You can do 30 minutes to an hour to get the best results. Choosing what exercise to do is fairly easy. You can walk or run since all you need is a pair of shoes and a place to do it, and you can do it at any time of the day. Like most exercises though, there is a proper technique that you have to follow when doing cardio exercise to avoid any injuries. It is also important that you choose the pace of your walk or run based on your physical ability and gradually work your way up. Have you ever noticed how a lot of people who run in parks or on a treadmill always have an mp3 player in their ears. That's because you can also put some variety to your cardio by adding some music. It can make you move in rhythm and control your pace.
Having a workout as a part of your daily life is important so you can get the most out of life. Cardio exercises are the best exercises to stay healthy and fit.
Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Proform Trailrunner 4.0 Treadmill, Proform ZE5 Elliptical. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.
Friday, December 24, 2010
Tips for beginner - cardio
Beginner cardio requires that you take cues from your body. If you feel that you can only handle ten minutes of cardio exercises on your first try then by all means stop at ten minutes. You can work your way up slowly to longer sessions as your body gets acclimated to the exercises. Some additional tips for getting into a beginner cardio exercise regiment.
Stretching is a key element to beginning any type of exercise especially cardio. Be sure to stretch your muscles slowly and to hold each stretch for at least 15-30 seconds. A combination of ballistic and static stretching is a good combo to use here. After stretching, it's extremely important to make sure your muscles are warmed up. You can accomplish this by doing some light exercises such as jumping jacks or walking in place.
As you begin the exercises, remember that proper breathing techniques are very important in beginner cardio. Breathing is key to any kind of exercise. As I watch a good deal of people working out that hold their breath when lifting weights & never breathe. It's not good for you and it also raises your blood pressure. If you are not sure how you should be breathing during your workout routines, then I would highly suggest going to a few Yoga classes. Yoga classes not only helped me control my breathing but have also helped me in the process of making my muscles look longer and leaner.
If jumping on that treadmill already bores you, then maybe consider diving in the pool for a few laps. Swimming not only provides you with a great cardio workout but you also manage to get a fantastic full body workout in as well. Swimming is also a low-impact exercise that has a low rate of injuries, which makes it a great beginner cardio exercise.
So when you journey off on your cardio routine as a beginner, keep in mind that you want to maintain your heart rate between 65%-85% of your maximum heart rate. Your maximum heart rate can be calculated by deducting your age from 220. For example, if you are 33 such as myself, then your maximum heart rate would be 220-33=187. You never want to reach your maximum heart rate.
Another good thing to remember is a cool down session is just as important as warming up is. A cool down can be obtained by going a slow walk on the treadmill or some light Yoga. This allows your heart rate to drop slowly before you move on to your final stretching. I like to allot myself 5 minutes of stretching after my cool down. Keep in mind breathing is very important here. I'm sure you already know how important it is to stay hydrated during your cardio session but please keep a bottle of water with you at all times. This is one thing that you should never take for granted. Water, above all, keeps your body working in perfect condition. Water during our workouts is like air to breathing, without it we can't perform to our highest ability.
Stretching is a key element to beginning any type of exercise especially cardio. Be sure to stretch your muscles slowly and to hold each stretch for at least 15-30 seconds. A combination of ballistic and static stretching is a good combo to use here. After stretching, it's extremely important to make sure your muscles are warmed up. You can accomplish this by doing some light exercises such as jumping jacks or walking in place.
As you begin the exercises, remember that proper breathing techniques are very important in beginner cardio. Breathing is key to any kind of exercise. As I watch a good deal of people working out that hold their breath when lifting weights & never breathe. It's not good for you and it also raises your blood pressure. If you are not sure how you should be breathing during your workout routines, then I would highly suggest going to a few Yoga classes. Yoga classes not only helped me control my breathing but have also helped me in the process of making my muscles look longer and leaner.
If jumping on that treadmill already bores you, then maybe consider diving in the pool for a few laps. Swimming not only provides you with a great cardio workout but you also manage to get a fantastic full body workout in as well. Swimming is also a low-impact exercise that has a low rate of injuries, which makes it a great beginner cardio exercise.
So when you journey off on your cardio routine as a beginner, keep in mind that you want to maintain your heart rate between 65%-85% of your maximum heart rate. Your maximum heart rate can be calculated by deducting your age from 220. For example, if you are 33 such as myself, then your maximum heart rate would be 220-33=187. You never want to reach your maximum heart rate.
Another good thing to remember is a cool down session is just as important as warming up is. A cool down can be obtained by going a slow walk on the treadmill or some light Yoga. This allows your heart rate to drop slowly before you move on to your final stretching. I like to allot myself 5 minutes of stretching after my cool down. Keep in mind breathing is very important here. I'm sure you already know how important it is to stay hydrated during your cardio session but please keep a bottle of water with you at all times. This is one thing that you should never take for granted. Water, above all, keeps your body working in perfect condition. Water during our workouts is like air to breathing, without it we can't perform to our highest ability.
Subscribe to:
Posts (Atom)