3 Tips to Losing Weight by Running

An excellent choice to getting rid of the extra kilos and making sure to not retrieve them again is by running.

Running is an effective cardiovascular exercise to lose weight and burn fat. Not only will help you to lose weight, it will also increase your fitness level , make you look better and feel energized like you have 5 or 10 years less.

If you are interested in losing weight by running, here are 4 tips that will help you maximize your results.

1 – Increase Your Miles Each Week

Most beginners make the mistake of keep running the same distance week after week. This will only lead to stagnation and you’ll reach a point where you’ll not be able to lose more weight. Therefore it is important to add a few miles to your weekly routine.

The best way to increase your mileage without running the risk of injury or exhaustion is to stick to the 10% rule. You only have to increase the weekly distance by 10 % from week to week. For example, if you are starting to run 10 miles a week, you can aim to reach 11 or 12 miles next week and so on.

2 – Do your Interval Training

This type of training is great for burning calories and lose pounds quickly. Interval training involves high-intensity running interspersed with intervals of low intensity jogging for recovery and relaxation of the muscles.

For example, you should run approximately 80 to 90 % of your maximum speed for one minute, then you reduce the pace at a moderate trot to regain energy and then repeat the process.

To achieve this training and to burn the fat effectively, start running slowly for 10 minutes as a warm up. Breathe deeply and stretch gently. Then begin a high intensity interval for a minute, and reduce your speed to allow recovery. Repeat this interval at least 10 times.

3 – Keep Eating Healthy

When you begin to run regularly you will notice that as you increase the duration and intensity of the exercise, you’ll eat more than what you’re used to. That’s why you should try to maintain a healthy eating to not eat more calories than you really need.

4 – Run Regularly

Running 3 or 4 miles a day and then stop running for 3 weeks is useless. It is important to regularly maintain your training to really lose weight by running. If you can’t run every day you should try it at least 5 times a week for the results to remain week after week.

These 4 tips will help you to lose weight by running to reach your ideal weight and feel more energetic than ever. If you want to lose weight then it’s time you start to change your habits. You can look at http://factorquemagrasavip.com for more info on a program that will help you to lose weight for all our spanish speaking friends.

How To Increase Your Glutes by Running: Do Sprints Help Improve The Appearance Of Your Rear?

Don’t believe it? Look at all the sprinters in the world, from amateurs to Olympians and you’ll see that they are the living proof. Almost 90 % of sprinters have a rear that many women would like to have. Many women do a lot of squats and lunges, but not many have ever thought that the speed can give you a great butt.

The Muscular Function

When you walk there is a hinge joint that occurs from the moment your front foot hits the ground until it is pulled back while pushing you forward , this is called hip extension. Basically this is the gluts, so when you run you have to make this quickly. The faster you run, the better your glutes work. Sprinters do this hundreds of times a day and explosively, so you will notice a big difference between a sprinter and a marathon runner.

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Running at speed in Relation to Other Traditional Exercises

Well, the most important reason is that running at full speed tends to give you a firmer butt in general! While other traditional exercises such as lunges, squats and deadlifts, tend to actually increase not only the size of your hips, but also your thighs, hamstrings and glutes. Most women seem to want just to have a toned and rounder butt and not just a huge one!

But there are women who are born with A Beautiful Rear

Yes, some women are born with a nice round butt while others have to work at it! They have to work para como agrandar los gluteos. The good news is that genetics play a minor role.

What To Do To Raise The Buttocks?

1. Sprints
Run as fast as you can for 10-20 seconds and then rest or walk for 1 minute. Do this 8 times in a row and then relax 10 minutes.

2. Climb some Stairs at Speed
Go upstairs lifting your legs as high as you can and with good speed. You can do 15 to 20 repetitions.

3. Run up the Hills at Speed
Like Sprints, run as fast as possible up the hill and then rest or walk for 1 minute. Do this 8 times in a row.

Now it is up to you to begin. I assure you that if you do everything mentioned … Your ass will soon become bigger and sexier. You can visit us here to have unos gluteos de escandalo or some scandal glutes that will get all the attention!

The Purpose Of Running

One of the first things you need to know when you decide to start running, is that the pain, sooner or later will present itself, and this is inevitable, but suffering that pain is optional. Each person has to decide whether he or she is willing to endure it, and not everyone is physically and mentally prepared to do so.

Running is great for your health, both physically and mentally, but for those who have never done it, they have to avoid, especially at the beginning, having too much euphoria (one of the rookie’s main mistakes), don’t mistakenly try to cover more mileage that your body itself can withstand. The body always needs a period of adaptation.

This is the same thing, like for example, a man going on a first date, and having as the only purpose and permanent obsession, having sex with the girl in front of him. Sure, it’s good to be ambitious, but in many cases it is often better to go slowly to obtain the best results, so take it easy lads!, the same things happens for running.

Now, if you are an amateur runner (like most of those who go out to exercise to the parks, street circuits, the beach, etc), if you are one of those who seek a healthy life and want to keep your body and mind in shape, then you shouldn’t care at all if someone runs faster than you, and get ahead of you in the circuit. Some even do it with a gesture of bravado (fortunately they aren’t many), what I find pathetic by the way!

Remember that you are not competing against anyone, and in any case, if you want a motivation to encourage you, do it against yourself and try to improve yourself every day.

When you run you depend on the state of your muscles, so you should always try to treat them well, as gently as possible, you have to worry about them, and occasionally speak fondly to them, they’ll surely appreciate it, and you too will be grateful to them, so you never fall prey of cramps, stiffness, contractures, etc.