Exercise
If you want to lose weight with a healthy diet, exercise is essential.
I know you probably began to exercise many times and then gave up.
All this is due to the fact that you not have a plan or plan is too ambitious.
This will give the program runing, or how to for 8 weeks from someone who
could not run off 200 meters you become runer who continuously run for half
an hour and that is 3 to 5 miles, depending of tempo running.
Why runing? Guess who are the largest muscles in the human body.
Yes, it's calf muscles. They consume the most energy. In addition to running,
any other exercises like push-ups, sit-ups, pull-ups will not hurt, is very good,
but for weight loss running is enough.
Plan of runing
Okay, enough of the story, let's get to work. First, the human race was
created to run, that's no excuse for you not able to run. You are overweight?
So what, I've had a lot of weight when I first started.
At first I could not run out of a circle at the track, now I run three times a week
for 8-10 kilometers. Many times before I began to run, but I gave up because
I not have a plan I ran haphazardly which ultimately always lead to disappointment.
Below text I made a plan designed for people who do not have the stamina how to
8 weeks become runners.The plan is given in minutes because the individual how
much will run in that time. Remember, tempo running is not important, it comes
later after these 8 weeks you start to get fit quickly.
Run slowly, not beyond their means because it leads to injury or disease and it is
not our objective. Investment for this program are as follows: running shoes, shorts,
t-shirt or sweat, and watch or cell phone to measure time.
Small investment for health. In the beginning you will not notice it but to improve
the approach 8 week, you will feel as you tighten the leg muscles and strengthens
the heart.When you have completed this program, then you start to run at least 3 times
a week for half an hour, but even that month running slowly, then increase the distance
or increase speed.
The goal is to have this become a habit, and the fat will melt by itself. Remember, most
fat is lost jogging, running fast uses other sources of energy in the body.
Once again, do not overdo it and run beyond their means, because this is a mistake of
beginners who are so harm or destroy health. If you have a blood pressure or heart
problems or other medical problems must consult a doctor for his opinion.
Be persistent, they need only half an hour of your time a day. You do not need to have
an athletics track around, run on asphalt (avoid heavy traffic for your safety), run by nature,
enjoy running and let it not be an obligation for enjoyment.
If you skip that term running Do not be a guilty conscience, it usually breaks beginners.
Are not running today, no big deal, run tomorrow. Enjoy skiing and results will follow.
Finally, high-quality diet with running will give you great results. Avoid diet which advises
you to fast because running requires energy and without it there will be a collapse of the body.
Some good diet can be found on diets.
1. week | short descripion | description |
---|---|---|
Monday | runing/walking | 10x (run 1 min, walk 2 min) |
Tuesday | Walking | Walk slowly half an hour |
Wednesday | Runing/Walking | 10x (Run 1 min, Walk 2 min) |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | 10x (Run 1 min, Walk 2 min) |
Saturday | Runing/Walking | 10x (Run 1 min, Walk 2 min) |
Sunday | - | break |
2. week | ||
Monday | Runing/Walking | 10x (Run 2 min, Walk 1 minut) |
Tuesday | Walking | Walk slowly half an hour |
Wednesday | Runing/Walking | 7x (Run 3 min, Walk 3 min)+ Run 2 min |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | 6x (Run 4 min, Walk 1 minut) |
Saturday | Runing/Walking | 6x (Run 4 min, Walk 1 minut) |
Sunday | - | break |
3. week | ||
Monday | Runing/Walking | 5x (Run 5 min, Walk 1 minut) |
Tuesday | Walking | Walk slowly half an hour |
Wednesday | Runing/Walking | 5x (Run 5 min, Walk 1 minut) |
Thursday | Walking | Walk polako pola sata |
Friday | Trcanje/Walking | 4x (Run 6 min, Walk 1 minut) + Run 2 min. |
Saturday | Runing/Walking | 4x (Run 6 min, Walk 1 minut) + Run 2 min. |
Sunday | - | break |
4. week | ||
Monday | Runing/Walking | 3x (Run 8 min, Walk 1 minut) + Run 3 min. |
Tuesday | Walking | Walk slowly half an hour |
Wednesday | Runing/Walking | 3x (Run 9 min, Walk 1 minut) |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | 2x (Run 10 min, Walk 1 min) + Run 8 min. |
Saturday | Runing/Walking | 2x (Run 11 min, Walk 1 minut) + Run 6 min. |
Sunday | - | break |
5. week | ||
Monday | Runing/Walking | 2x (Run 12 min, Walk 1 minut) + Run 4 min. |
Tuesday | Walking | Walk slowly half an hour |
Wednesday | Runing/Walking | 2x (Run 13 min, Walk 1 min) + Run 2 min. |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | 2x (Run 14 min, Walk 1 minut) |
Saturday | Runing/Walking | Run 15 min, Walk 1 min, Run 14 min. |
Sunday | - | break |
6. week | ||
Monday | Runing/Walking | Run 16 min, Walk 1 minut, Run 13 min. |
Tuesday | Walking | Walk slowly half an hour |
Wednesday | Runing/Walking | Run 11 min, Walk 1 minut, Run 12 min. |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | Run 18 min, Walk 1 minut, Run 11 min. |
Saturday | Runing/Walking | Run 19 min, Walk 1 minut, Run 10 min. |
Sunday | - | break |
7. week | ||
Monday | Runing/Walking | Run 20 min, Walk 1 minut, Run 9 min. |
Tuesday | Walking | Run 20 min, Walk 1 minut, Run 9 min. |
Wednesday | Runing/Walking | Run 22 min, Walk 1 minut, Run 7 min. |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | Run 24 min, Walk 1 minut, Run 5 min. |
Saturday | Runing/Walking | Run 26 min, Walk 1 minut, Run 3 min. |
Sunday | - | break |
8. week | ||
Monday | Runing/Walking | Run 27 min, Walk 1 minut, Run 2 min. |
Tuesday | Walking | Run 20 min, Walk 1 minut, Run 9 min. |
Wednesday | Runing/Walking | Run 28 min, Walk 1 minut, Run 1 min. |
Thursday | Walking | Walk slowly half an hour |
Friday | Runing/Walking | Run 29 min, Walk 1 min |
Saturday | Runing! | Run 30 min |
Sunday | - | break |
Exercises
I already mentioned that it is running, in addition to diet, enough for
weight loss, however, additional exercises can help in energy expenditure
and to tighten the muscles in different parts of the body.
Doing push-ups, sit-ups, pull-ups, everything that does not require payment
of the gym and go, exercises that you will need only your body.
Surf the internet and you will find a bunch of free programs for these exercises,
you do not have to follow them fully enough to just exercise.
Please note, it is important to exercise regularly, do not matter the amount of exercise
performed. Improperly performing exercises is an ideal way to injury.
Some of the programs that you can follow:
http://www.hundredpushups.com/
http://www.twohundredsitups.com/
http://www.twohundredsquats.com/
http://onefiftydips.com/
http://www.twentyfivepullups.com/
My opinion is that the programs are a bit too ambitious but not bad as a guideline on how
to strengthen, so do not burden if you do not follow the program to the end, and the place
where you get will be very far from where you started.
You have the internet and explore on this topic. We finished the story of energy
expenditure, go to nutrition and heathy diet.