Can running flatten ?

[lexa2012]

Hi!

I want to start running for weight loss.What is the best way to work up to a full running routine? Can this flatten by December 2012?
I appreciate any advice from those with experience in losing weight by running and at the same time getting flat abs.

Thanks!

[Boss Man]

You could try this and see how it goes.

You have a 30 minutes session, split into 10 x 3 minute "cycles"

You do these 5 times a week. I'd suggest perhaps 3 days of cardio, 1 off, 2 days on, 1 off, so that you don't do 5 days straight and 2 days off, which might eat into progress.

I'd use a fairly flat course.

In week one, each cycle would look like this.

Walk 2 minutes 50 seconds, job 10 seconds.

In week 2 do this.

Walk 2 minutes 40 seconds, jog 20 seconds

Week 3, do this.

Walk 2 minutes 30 seconds, jog 30 seconds.

You should see a pattern emerging.

When you've managed to do a full 30 minutes, then you could aim for one of 3 things.

1. another 5 minutes a week.

2. A tougher route.

3. A faster speed for 30 minutes.

With the latter, you could perhaps work up to a full hour, then go for a bit more pace.

[lexa2012]

Thanks Boss Man. I appreciate your advice. I hope running will help me flatten abdomen and lose those fats. I'm not used to carrying fats in . I used to have flat abs.

[austinpaul]

Running or jogging is the best exercise to flatten your . Also you can just walk about in the mornings or evenings to reduce your fat.

[Sunwarrior]

Running or jogging is the best exercise to flatten your . Also you can just walk about in the mornings or evenings to reduce your fat.

I agree that exercising in the morning will increase your chance of losing fat, because your body will burn more calories throughout the day. However, it does not target any specific area of your body. If the majority of fat accumulates around your abdomen, then that will be most likely where your body burns its fat reserves. Nevertheless, one cannot choose which part of their body burns the most fat. Or so Ive read.

I would recommend adding a little core training into your workout too. Core training won't burn fat directly, but it can strengthen and tone your abdominal muscles. Combining that with the cardio plan Boss Man recommended should be sufficient in giving you results. If you choose to train your core, I wouldnt recommend training it more than twice a week. You can start out with 3 sets of decline or swiss ball crunches until failure, followed by 3 sets of reverse crunches until failure, and hold a plank position for about 30 seconds while gradually working your way up to a minute and a half.

[JeanneMarie]

Bottom line, the only way to lose fat anywhere is to eat less. Running is great, and I do it daily, but if you want to lose fat you need to alter your eating habits.

[Boss Man]

Diet is good for fat loss, but Cardio and weightlifting are key factors too.

1lb of added muscle can burn an extra 45-50 calories a day, so there's much merit in exercise in relation to weightloss, as opposed to just improving fitness.

[chymerra]

running is a good cardio workout but the key to flattening your tummy is clean eating. fat is made in the kitchen so you must eat right, eat clean and eat within your caloric range for weight loss. weight loss is about a consistent caloric deficit so eating right and exercising is key.

start out with the couch25k program; it's a good program for beginners.

[stellamandy96]

I came to know that you want to flatten your . If you have already flattened your , then it’s really good news. If not, I just wanted to share few tips with personal experience and for which I have changed diet completely.

a) Taking carrot juice would be a best instead of water as it filled with fiber which can help you not just burn more fats.

b) Eating oats for breakfast will helps a lot in losing weight since oats are filled with fiber even we feel stomach full at lunch time.

c) Eating an apple around 15 minutes before a meal which can help you consume lesser amounts of calories.

d) Using olive oil your salad which has good fatty acids that can tell your body that is already full.

e) Instead of taking 2 or 3 times a day you should eat 5 to 6 times to lose weight.

f) Fill up sandwiches with tomatoes, this would ensure that you would feel full for longer period.

g) Eating pineapple which boosts your metabolism when you eat during sank times.

h) Eat oranges which produces vitamin C is actually one of the substances which can help your body converting fats into energy.

I hope it would be helpful to everyone.

[Boss Man]

a) Taking carrot juice would be a best instead of water as it filled with fiber which can help you not just burn more fats.

(How much fibre would be actually left in the juice anyway?)

b) Eating oats for breakfast will helps a lot in losing weight since oats are filled with fiber even we feel stomach full at lunch time.

(Most fiberous cereals would work, it's not just Oats, but fibre comes from beans, veggies and other foods, so cereals are good but not a be all and end all for fibre consumption.)

c) Eating an apple around 15 minutes before a meal which can help you consume lesser amounts of calories.

(Most fiberous fruits would do this, but eating fruit before the meal would improve the digestion of fruit, because fruit can get slowed down digestion wise, mixed in the gut with other foods)


d) Using olive oil your salad which has good fatty acids that can tell your body that is already full.

(Any healthy fat can do that, not just olive oil)

e) Instead of taking 2 or 3 times a day you should eat 5 to 6 times to lose weight.

(There's no real or significant evidence to support this theory at all. The body would use about as much energy to process the same calories, consumed 3 times a day compared to 6, but for practical reasons and to fit in with some peoples lifestyles and exericse habits, I personally think it's better to eat 5+ times a day and do it myself.)

f) Fill up sandwiches with tomatoes, this would ensure that you would feel full for longer period.

(Why? I'm assuming you're referring to the carbohydrates, in which case you could do that with peanut butter and get some fats too, but technically raw carrot would work as would celery in that respect.)

g) Eating pineapple which boosts your metabolism when you eat during sank times.

(Why? Eating enough calories to prevent starvation mode will do that, but why pineapple would do that, I'm struggling to understand.)

h) Eat oranges which produces vitamin C is actually one of the substances which can help your body converting fats into energy.

(I'm not sure why Vit C would do this, as it's a water soluable vitamin. If it cana then fair enough, but I've never heard it be able to do that. Certain body hormones, can do this and bile and Vit B can induce fat utilisation as can exercise and potentially increased water intake.)

[ruelisla]

Hi!

I want to start running for weight loss.What is the best way to work up to a full running routine? Can this flatten by December 2012?
I appreciate any advice from those with experience in losing weight by running and at the same time getting flat abs.

Thanks!

Running wont help you to lose weight if you dont know how to diet. Exercise and proper diet will help you to lose weight.

[Strongbod]

Running is definitely good for the . Just like incorporating compound weightlifting movements such as squats and deadlifts. These exercises work the core isometrically as well believe it or not. And to really help shape and define those abs, you might want to dedicate a routine strictly for the abs. Focus your attention on those abs just like you do any other body part, and it'll start to define. I like using resistance on abs whether it's by with weights or varying body angles. This will allow you to strengthen your lower back, giving you better stability also on your spine.

Strong Mind, Powerful Body!

[Alinshop]

Diet is good for fat loss, but Cardio and weightlifting are key factors too.

1lb of added muscle can burn an extra 45-50 calories a day, so there's much merit in exercise in relation to weightloss, as opposed to just improving fitness.

All very important factors.

[ChariceT]

Hi!

I want to start running for weight loss.What is the best way to work up to a full running routine? Can this flatten by December 2012?
I appreciate any advice from those with experience in losing weight by running and at the same time getting flat abs.

Thanks!

Running is still one of the best ways for weight loss. What I like to do during running days is do a jog-and-sprint routine. I would do a few sprints every 4 minutes or so. But usually it's random until I find a target 75 meters out to sprint towards. This makes routine a lot more fun and a better workout. If you see an uphill, sprint for it!