How to lose weight with training and running

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-09-11

If you're looking for an easy way to lose weight – you can stop reading. This is not for you.

For the body to start shedding excess weight, systematic physical activity is necessary. It increases your energy expenditure and accelerates metabolism. This is the foundation for effective weight loss. Regular workouts are a stress for the body. Under the influence of stress factors, it strives to get rid of unnecessary ballast (fat) to achieve its main goal – survival. This article will discuss two types of exercise: strength (gym) and aerobic (running).

Why strength training?

Our muscles are the best fat burners within us. They require energy 24 hours a day. The more muscle mass you have (within reasonable limits), the better your figure looks, and the faster you lose excess weight. Additionally, muscles are 30% heavier than fat. At the same body weight, a person with more muscle mass looks more compact.

Why aerobic exercise?

This type of exercise actually triggers fat burning. Running is one of the most accessible options, requiring no special training, equipment, or venue. When, under prolonged load, glycogen stores in the muscles and liver are depleted, the body begins to break down fat tissue.

Why combine them?

A good figure is built not only on the absence of fat but also on the presence of muscles. In the challenging task of losing excess weight, these two types of exercise complement each other perfectly. Relying solely on strength training might lead to gaining muscle without losing fat. Using only aerobics may help you lose weight, but you'll lose both fat and muscle.

How to combine them?

I see the most optimal option as running twice a week and going to the gym the same number of times. Moreover, it’s essential to do them on different days. For example, Monday and Thursday for gym workouts, Tuesday and Friday for running. The most suitable workout in the gym is described here. Regarding running: the crucial factor is not speed or distance, but time. Run slowly to cover as much time as possible. Ideally, aim for 30 minutes to 1 hour.

Conclusion

This method of losing weight is quite challenging. However, I believe that regular workouts are the only correct way. Lying on the couch and simply cutting down your diet will certainly allow you to achieve something, but in addition to being sedentary, you’ll end up with a skinny and flabby body. But that's a dead end. Without muscles, your body will not look beautiful.