RUNNING FOR WEIGHT LOSS

 

 RUNNING FOR WEIGHT LOSS

Contents

Introduction                                                                                               3

Why Should I Run?                                                                                  4

Weight loss                                                                                                4

Running improves your health and prevents disease                           4

Running is not expensive                                                                        4

No other cardio exercise burns as many calories as running               5

Running is good for your mental health                                                         5

Running also strengthens your knees and other associated joints       5

Running keeps you mentally sharp                                                        5       

Running will boost your self-confidence                                                         5

The Most Important Thing You Must Do!                                              6

Setting Goals                                                                                            7

Keeping a Journal                                                                                     7

Setting Realistic Goals                                                                              8

Should I Count My Calories?                                                                           10

What You Need To Know Before Getting Started                                 12

Good running shoes                                                                                 12

Comfortable Running Attire                                                                            13

Stopwatch                                                                                                  13

Water Bottle                                                                                              13

Besides getting equipment, there are 2 essential things

you must always do.                                                                                14

Running Techniques & Tips                                                                    19

Should you run on an empty stomach?                                        19

Go barefoot or wear shoes?                                                            19

Treadmills or Tracks?                                                                     20

How Do I Calculate MHR or Maximum Heart Rate?                           20

How should I breathe while running?                                         20

How do I lose weight by running?                                                         21

Dealing With Injuries                                                                      23

Finding Motivation                                                                         24

So how do you stay motivated?                                                    24

Introduction

There is absolutely no doubt that running is one of the best forms of exercise on this planet.

Human beings just like most animals have the capability to run. We were made to do so. Our forefathers ran to hunt for food. They ran to escape predators. Running was a necessity for survival.

As time passed and technology got more advanced, we had less need to run. Yet, we do it without even realising it.

Have you ever run after your toddler when he or she was running towards the street?

Maybe you needed to catch the bus and you saw it at the bus stop while you were a distance away. What did you do? Run for it, of course.

Late for work and you need to clock in? Start running.

You run because you have evolved to.

That basically means that your body is designed to run and burn calories faster than most of the other forms of exercise out there.

Swimming, cycling, rowing, skipping, resistance training, etc. are all excellent ways of burning your fat off. Yet, none burn as many calories as a fast run.

Running is a weight loss solution, bar none.

This book will tell you everything you need to know to run fast and effectively burn off the stubborn fat on your body. Follow the advice and tips closely.

There is hardly any fluff in this guide. Everything is explained in an easy to understand manner and you’re only given the important information that you need to know. This book will give you a running start to achieve your weight loss goals.

Fat loss is a pretty simple concept. Putting it into practice is difficult. This book will help you with that. The advice and tips within work wonders, if you work them.

You ready? Good… Ready… Steady… Go!

Why Should I Run?

Running has so many benefits that we could actually write another book about it. However, the points listed below are some of the most common benefits that you will gain by running.

Do take note that you should always consult your doctor before you embark on any exercise program. Running can be strenuous and if you’re not used to it and try to progress too fast by cutting corners, you may injure yourself.

Pace yourself and progress a little daily. There is no rush. Rome wasn’t built in a day.

So, let’s take a look at what you stand to gain by running.

Weight loss

Definitely the most important point since you picked up this book. Running is a fantastic way of burning calories, raising your metabolism and shedding those stubborn fat stores.

Running creates an “after burn” effect. That means you will continue burning calories for hours after your workout ends. It is known as EPOC, which stands for excess post oxygen consumption. All that matters is that this makes you lose weight much faster than other forms of exercise such as brisk walking or even swimming.

Running improves your health and prevents disease

Running is an excellent exercise for those who are in the beginning stages of diseases such as diabetes, osteoporosis and high blood pressure. Your overall health will improve over time when you run.

Your good cholesterol levels will go up and your immune system will get a boost. Studies have also shown that running reduces the risk of stroke and certain types of cancer.

Running is not expensive

Your wallet or purse is not going to take a punch if you decide to take up running. Just get a pair of good sports shoes and wear whatever you are comfortable in. That’s it. You’ll save money and still lose weight.

Unlike cycling which requires you to buy a bicycle and maintain it or weight training that requires a gym membership, running is relatively inexpensive. …… TO GET THE FULL E-BOOK, YOU NEED TO PAY N1,000 TO:

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