Is it possible to lose weight by running and get rid of fat on the stomach and sides?

How does running help lose belly fat?

Fat deposits are deposited in the abdominal area in maximum quantities. And if in general the figure is good, a protruding abdomen significantly spoils the picture. This problem is very common among both the male and female half of humanity. But it is easier for men to clean up their belly than for women - this is due to the difference in anatomical structure . There is no point in talking about the benefits of running - everyone knows it. Running promotes:

• acceleration of metabolic processes;
• saturates the body's cells with oxygen;
• normalizes the functioning of internal organs;
• strengthens the heart muscle;
• has a positive effect on bone strength;
• trains endurance;
• helps in the process of losing extra pounds.

Running is an anaerobic physical activity; during running, the muscles of the lower legs, thighs and buttocks work intensively. In these areas, glucose is oxidized and lactic acid accumulates, which is why pain appears in these muscles after training. However, this does not mean that the abdominal muscles are not involved in running, and it will not be possible to remove the stomach with the help of this sport. Running affects all muscle groups, including the abdominal ones.

Reference! While running, a person spends on average 500-700 kcal per hour.

It is these burned reserves that are adipose tissue. If you delve deeper into this issue, you can calculate the mass of lost fat - this is approximately 50-80 grams. Fat will leave the surface of the body evenly, therefore, the stomach will lose several grams.

Of course, you shouldn’t count on quick results - how quickly and how effectively you can remove belly fat by running depends on the perseverance and discipline of the runner. With the right and organized approach, as well as with self-discipline, running will help not only remove belly fat, but also tighten muscles , and, consequently, significantly improve your figure.

Running rules and optimal technique

It would seem that there is nothing difficult about a morning or evening jog, the main thing is to choose a comfortable route and endure this marathon. But if the goal of a novice athlete is to lose belly fat by running, the following rules must be followed:

1. We pay special attention to the pulse before and after exercise. An indicator of 120-130 is considered normal; after an hour after the end of the run, it should return to normal. If not, you should reduce the load and undergo examination by a specialist for cardiovascular disorders; perhaps running is contraindicated.
2. The jogging speed should not be too high; you need to stick to the “golden mean”. Moving too slowly will not bring the desired result; fat deposits will not leave the sides and stomach. A high pace has an exhausting effect on the body; it works to the limit of its capabilities, which adversely affects the functioning of the heart.
3. Running to lose belly fat involves choosing the right terrain. The best option is a hilly road with alternating ups and downs.
4. It is important to gradually increase the load without giving the body the opportunity to fully adapt to it. Only then will fat be burned.
5. It is necessary to breathe correctly (through the nose), without losing the rhythm.
6. The minimum duration is 30 minutes, if less, the mechanism of breaking down fat deposits will not be started.
7. Exercise should be regular to keep your muscles toned. Optimally - 2-3 runs per week, if you have the desire and opportunity - then daily.

How to run to lose belly fat is a question that should be given attention first. Before a run of any length, a warm-up is mandatory. It is easy to injure muscles that are not warmed up properly, and after this you are unlikely to have the desire to run in the near future.

Jogging, which takes 15-25 minutes, does not remove the stomach and sides. With such loads, glycogen is first processed, and after a certain period of time, fat is broken down. Jogging should take at least an hour for positive results to be achieved. This is exhausting, and this option is not suitable for physically unprepared people.

Optimal technique: fast jogging for 1-3 minutes, then jogging at an average pace. The value of the interval approach is that for another six hours the fat cells are broken down.

Which run is more effective for getting rid of belly fat?

In order for jogging to be effective and quickly contribute to the elimination of belly fat, you need to decide where the training will take place - in the gym on a treadmill or on the street. A treadmill provides some advantages - you can exercise at a convenient time and in any weather, but running outside is certainly healthier.

Important! Regardless of where a person runs, the belly will decrease in size only with regular exercise.

The first results can be seen only a month or two after starting regular training for an hour a day. Experts recommend using interval training to lose weight - first jogging, then speeding up, then switching to jogging again, and so on in a circle. Calorie consumption depends on the speed of acceleration.

But novice runners shouldn’t try too hard - they need to speed up gradually and always monitor their own sensations. A change in load is necessary not only at the beginning of running, but when the body is already accustomed to changing the pace of running and rebuilds the work of the heart and internal organs, and also uses all reserves to normalize vital processes.

There are some rules that will make running as effective as possible:

1. Be sure to choose the right clothes and shoes for running. Clothing should be optimal for the season, and also absorb sweat well, shoes should be comfortable and well cushion the foot from the surface.
2. Choose the right place for jogging - the best places are stadiums, parks, paths near water bodies, not recommended - pedestrian paths and highways.
3. Class times should be selected individually. Jogging in the mornings and in the evenings contributes equally to reducing abdominal volume. If it is more convenient to run in the morning, it is recommended to go for a run about half an hour after waking up. This is necessary so that the heart muscle has time to prepare for the load.
4. Before running, be sure to warm up. This can be bending, turning the body, squats, or just walking at a fast pace - the body must put all its forces into work.
5. To burn fat more effectively, you need to constantly increase the load. During the first 15 minutes of running, the body uses up glycogen reserves, and only then begins to use up visceral and subcutaneous fat.
6. Some experts recommend wrapping the abdominal area with cling film; such running provides a sauna effect. However, this is individual, and this method is not suitable for everyone. If, after wrapping your stomach with film while running, it becomes difficult to breathe, or other uncomfortable sensations appear, it is better to discard the film.
7. It is recommended to use the abdominal muscles while running, so you can quickly lose weight in this area.

The first lesson should not exceed 15 minutes. You need to walk at a fast pace for a minute, then run for a minute, and alternate this way throughout the workout.
Then the running time should be gradually increased, and only then replace the step with a jog.

What is running for weight loss

If your goal is to lose weight and reduce belly fat, then running to lose weight should become a habitual activity because this type of physical activity really works . It refers to aerobic exercise, during which intensive burning of fat deposits occurs. The destruction of fat through regular exercise is ensured by the following processes in the body:

• blood flow through the vessels accelerates, all tissues are saturated with oxygen;
• metabolism in the body increases;
• active removal of toxic substances occurs;
• the functioning of the digestive system improves;
• Almost all the muscles of the body receive a beneficial load, strengthen and become stronger.

How long to study?

As already mentioned, it is better for beginners to start running for 15-20 minutes. For those who follow an active lifestyle and do gymnastics in the morning, you can start running from 20-25 minutes. Gradually, the jogging time should be extended to an hour . This is the time that is considered the most effective exercise for the purpose of losing weight.

Longer runs can put excessive stress on the heart, which is highly undesirable. Of course, marathon runners' training is longer and more intense, but their goal is not weight loss, but athletic performance. As for the frequency of jogging, at the initial stage it is optimal to run 2-3 times a week, but then you should train every day.

What time of day

Running program for beginners

What to do to lose weight

Scientists do not have a unanimous opinion on what time of day is best to jog for weight loss. Some of them believe that in the morning the body is not yet fully awakened for this kind of stress. Others argue that there will be no harm to health from morning jogging if you make the right preparation, which includes a shower, a small breakfast of vegetables and a light warm-up that does not take more than 5 minutes.

Some say that running in the morning and on an empty stomach is much more effective for rapid weight loss. It turns out that there are more advantages in favor of morning jogging.

Note! However, if you don’t have time in the morning, evening jogging will also have a positive effect. A light short jog can be done even an hour before going to bed; intense exercise is best done 2 or 3 hours before.

Best time to train

You can lose weight by running at any time of the day. This depends on a person’s biological rhythms, as well as his working hours. If it's hard to get up in the morning, you can run in the evening. However, you need to know that running at a high pace in the morning for a short time helps to quickly wake up the body and prepare it for the working day. In the evening, it is better to give preference to slow running - at this time the body’s strength is already running out, and it begins to actively spend fat reserves.

Important! If your goal is to pump up your muscles, it is better to run in the evening.

Proper nutrition

Diet alone cannot make the body fit, but running alone will not be as effective as in combination with proper nutrition. However, the diet for runners is not starvation, but the right set of foods. It is necessary to exclude overeating, eat small portions, but often.

Runners' nutrition is divided into pre-run nutrition and post-run nutrition. Before running, you need to increase the amount of protein in your diet - for example, eat light egg dishes, yogurt, cottage cheese or drink a glass of kefir. After a run, the body needs to restore carbohydrate balance, but carbohydrates must be complex.

Rice, pasta, baked goods, chocolate are not only not contraindicated during jogging, but will also allow the body to stock up on energy for the next workout. You should eat food an hour before jogging, and you should also refrain from eating in the first half hour after jogging.

Following all the rules of running, as well as proper nutrition, will allow you to notice the first results within a few weeks. The main thing is not to stop at the minimal result achieved , but to move further towards your goal of having a beautiful figure and a toned stomach.

Useful tips

A few basic rules will help you organize your runs correctly:

• Shoes and clothes should be comfortable because you can only run when you feel comfortable.
• Two hours before you plan to start training, try not to eat. A full stomach restricts movement and creates a feeling of heaviness.
• After training, it is also better not to immediately load up on food. Wait a few hours. After physical activity, muscles burn calories for some time, and if you eat right away, the energy will be taken not from fat deposits, but from the food consumed.
• Don't forget to take a small water bottle with you on your run.

Does running reduce your stomach and sides? Of course yes, like other physical exercises. The main thing is to organize classes correctly.

Zinaida Shvetsova Student (170) 5 years ago

Of course it's good to run! BUT! ! very heavy load on the knee joints and spine! ! especially if you are overweight. It is best to walk briskly for at least 1 hour or exercise on an elliptical for at least 40 minutes - a large group of muscles works here, and fat is burned in muscle mitochondria.

The abdomen is well tightened with Bodyflex breathing exercises plus a hoop (halah hoop). Well, healthy eating itself: remove simple carbohydrates, or at least reduce them to a minimum (baked goods, candies, sweet soda), reduce fat consumption: remove processed foods from the diet, all kinds of sausages, dumplings, mayonnaise, chips.

Lean meat, skinless meat! ! any fish, eggs, low-fat cheeses, milk - 1.5%, sour cream - 10-15%, cottage cheese (preferably 0%) fat - these are your main allies. Carbohydrates - up to 16 hours, fruits - up to 14 hours, after 16 hours proteins with vegetables (you need to eat more vegetables), the last meal no later than 2-2.5 hours before bedtime - low-fat cottage cheese is best.

Try it! I'm sure you'll be proud of your figure! ! Good luck.

Simply_17 Master (1820) 5 years ago

The most important!

The calves become rounder, for the stomach the advice is NOT to EAT so that it becomes flat, and then pump up your abs. if you pump up your abs now, your belly will be bigger. for the sides you need to do turns and bends, from the thighs you need to squat) PHYSICAL HIGH!

Sage (15192) 5 years ago

At one time, running really helped me lose a lot of cm in my legs, butt and waist, but the weight remained the same... There are still cm that need to be lost, so I recently started running again.

But the first three months of running up to seven sweats 3 = 4 times a week, plus kickboxing sometimes and jumping training, there was no result at all, maybe because I was eating like an elephant then... Then, after 3 months, 7.5 cm was lost from my thighs and then I ran for another 5 months and in total I lost 10.5 cm in volume from my thighs, 5 cm from my butt and 3 cm from my waist….

All the volumes did not return, but I really started watching my diet. Now I started running again... I’m preparing myself mentally for the fact that this will take several months again.

T{amp}amp;P Artificial Intelligence (147105) 5 years ago

Aerobic exercise (running, cycling, jumping rope) is a quick way to burn fat. And weight training is a type of anaerobic physical activity that, unlike aerobics, does not use fat as an energy source.

Of course, over time, with weight training and muscle growth, the amount of fat decreases.

In turn, an increase in muscle mass speeds up metabolism, which leads to the burning of more calories and a decrease in the amount of fat tissue.

Sergey Semiyoshkin Thinker (8529) 5 years ago

Undoubtedly, running helps you lose weight. Because when running there is a lot of energy consumption. The heart rate and breathing increase, which indicates increased stress on the body. Perspiration and sweating appear. With such a load, the most intense fat burning occurs. It is better to run for weight loss in the morning, on an empty stomach.

Fat is burned. You need to run for at least 20-30 minutes. You need to run every day. Or at least 5 times a week. Also, if possible, exclude “fast” carbohydrates from your diet. It's all sweet and floury. Running intensity based on how you feel. There is no need to overexert yourself. As your training progresses, the intensity can be increased. Good luck.

Elena

Greetings, friends! Any physical activity is beneficial and makes your figure slimmer, but running is the most effective. But we want to become slim as quickly as possible, right?

This type of training accelerates the body's metabolic processes, removes toxic substances and normalizes the body's functioning. Many of us are interested in a specific question: how much should we run to lose belly fat?

Running loads involve all muscle groups, strengthen the cardiovascular system, and help saturate the blood with oxygen. All these processes improve metabolism and, as a result, accelerate fat burning.

But what is the secret of such amazing effectiveness in the fight for a slim figure and does running help you lose belly fat?

Any aerobic activity saturates the blood, and with it the muscles, with a large volume of oxygen. Did you know that O2 is the main catalyst for fat breakdown?

It is therefore obvious that the deeper breathing is used during exercise, the more fat will be destroyed. As you know, running triggers an active respiratory process. Therefore, this method of losing weight for the abdomen is superior even to a set of abdominal exercises.

So, we figured out that for weight loss, including in the waist area, there is nothing more effective than running. Now let's look at how to run to lose belly fat.

The answer logically follows from the previous chapter - the more oxygen gets into the muscles, the faster the centimeters will go away. Therefore, if you want good results, then do training in the fresh air.

Note!

It is better to start practicing this in the warm seasons, allowing the body to get used to it, otherwise in cold times you can get sick.

Will running help to remove the stomach, as well as the sides, if there is no opportunity or desire to go outside. Certainly! And here you can choose alternative options:

• treadmill - comfortable;
• running in place is budget-friendly.

You shouldn’t write off the pre-holiday shopping rush, however, to burn fat you need rhythm and regularity. This is why purposeful exercise is always more effective than any chaotic physical activity.

And now the most interesting question, how should you run to lose belly fat? Will studying for 10, 20 minutes or half an hour help? A short jog certainly has a restorative effect.

But you won’t be able to lose weight quickly, especially in problem areas, unless you sign up for the Abdominal Biolifting course. This can be explained by the fact that the body first begins to process glycogen (light sugar), and takes on fat cells later.

Even more - the body continues to eliminate excess fat for almost six more hours. What is this if not a super remedy for a wasp waist?

To ensure that your classes bring you maximum benefit, use the following tricks:

1. Don't eat for 2 hours after exercise (and 1 hour before).
2. Use special means: clothes and a weight loss belt.
3. Add a jump rope and a hula hoop.

It will be ideal if you do not eat food for at least a couple of hours after running, but feel free to drink water. This way, you will give your body a better handle on fat.

And don’t forget to purchase specialized pants or a belt for an effective sweating process. Sweat is a clear indication that active fat breakdown is taking place.

The jump rope makes an excellent shake, forces the drainage of lymph, and a hoop (preferably a hula hoop) massages and additionally breaks down the buffer reserves at the waist.

The most important!

From all that has been said, we can draw an unambiguous conclusion - you need to run for the waist of your dreams, but not to the supermarket, but along the path. How long should you run to lose belly fat? Regularly several times a week, following the advice in the article.