Think it’s impossible to lose real fat fast? Well, thanks to running, there’s actually a way to do it…
We could go over the benefits of running again, but at this point I’m not sure we even need to.
We do? Oh, ok . Here we go:
Running keeps your brain youthful, it reduces the risk of many chronic diseases like diabetes, it boosts your cardiovascular health, it strengthens your heart, and oh, by the way, it’s also the most effective way to lose weight.
Researchers have recently found that men and women who run lose more weight than others who spend an equal amount of time swimming or walking.
However, even though running is very effective for losing weight, most runners aren’t losing as much weight as they could be because they’re making a critical mistake – and it has to do with intensity.
If you’re not working out at the right intensity, you’re not burning fat as efficiently as possible. That’s why these workouts were designed with heart rate in mind – they’ll keep you working out at the most efficient intensity for burning the most fat as humanly possible.
The Best Running Workouts To Lose Fat Fast
Researchers have found that there are two types of running styles that burn the most fat: either fat burning runs or high intensity interval runs. On a fat burning run, you run at a slow, steady pace that prompts your muscles to burn fat for fuel. On a high intensity interval run, you run for short stretches at an extremely fast pace, while slowing down for rest periods in between. Fat burning runs are the most efficient for losing weight, while high intensity runs will keep your metabolism burning fat for you for hours after your workout.
The most efficient way to burn fat while running is to actually combine the two workouts.
The Problem For Most Runners
Here’s the mistake that most runners make: while running, they’re spending only a fraction of the time in the low intensity fat burning level and in the super high intensity level that sends your metabolism into overdrive. Most of the time, they’re stuck somewhere in between those two levels.
The problem is, the “moderate intensity” level between those two simply aren’t as efficient for weight loss as either of the levels listed above. Most people “naturally” fall into a moderate intensity run, and thus aren’t burning nearly as much fat as they could be burning.
Using These Levels To Burn Fat Efficiently
The best way to make sure you’re in one of the most efficient levels for fat burning is by knowing exactly what they are, and exactly what you should be feeling.
- Level 1 is a very easy warmup pace, without much exertion.
- Level 2 is the fat burning zone – this is when your body burns fat most efficiently, and at this level you should be comfortable having a conversation with someone.
- Level 3 is when you’re trying kind of hard and can only say short sentences at a time.
- Level 4 is when you’re really trying hard but you can keep up the pace – you just can’t talk to anyone while you do it.
- Finally, level 5 is the high intensity level where you can only keep it up for a few minutes.
The Two Most Efficient Workouts
Try these two running workouts for the most efficient fat burning possible:
Level 2 Fat Burning Run
Start off at the beginning by warming up with 5 minutes at level 1, then slightly increase your pace and get into level 2. At level 2, you’re burning fat as efficiently as possible, so stay at level 2 for at least 20 minutes before cooling down at level 1 for 5 minutes at the end of your run.
High Intensity Run
Like before, start in level 1 for 5 minutes to warm up, then run at level 2 for 5 minutes to get comfortable. After that, push yourself to hit level 4, and hold that pace for 2 minutes. Then, come back to level one and stay there for 3 minutes. Keep repeating that, 2 minutes at level 4, and 3 minutes at level 1, and go through that cycle 4 times. Finally, at the end, finish with 5 minutes of cooldown at level 1.
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