Why you might not lose weight by running

Reasons running doesn’t always lead to weight loss

If you're running to lose weight but aren't getting results, don't panic. There are several reasons why this could be happening - Scott Overall, explains here. 

How long are your runs?

The length of your runs might need to increase to get the real weight loss benefits.It is all very well going out for a 10 minute jog, but if you still eat the same amount of food (perhaps junk food), any gains you make by running will be immediately lost by the food you eat.

If you can go running for maybe 30 minutes, three times a week you should find this will help the weight fall off. You will of course reach a plateau where you will not continue to lose weight without eating less or running more, and only one of those I would recommend. You should be running and eating a healthy diet, replacing the calories you've burnt with nutritious food instead of cakes and sweets.

Are you building muscle?

The more you run the more muscle you are going to build, and replace the fat. However if you are constantly on the scales this is not going to give you a true reflection of your fitness/health. Muscle weighs more than fat, but it is of course more healthy. So even though you might look at the scales and not be happy, just remember that you are certainly fitter and better for it.

Weighing yourself every day probably isn't the best idea to accurately measure your weight loss. All you are going to be measuring is the fluctuations in your hydration levels, the more running you are doing the more water your body is going to store.

Are you running at high enough intensity?

If you are going out the door three times a week and just running one pace you are more likely to hit a plateau quicker than you think. The initial weight loss will come quickly, and then you will struggle to lose any more. The reason for this is because you are simply not running to a high enough intensity. What I mean by this is that you may have become quite comfortable going out and running a relaxed pace, but clearly you will burn more calories by running faster.

However, this is where your fitness will come into play - you may not be able to run the whole run at a faster pace, so break it up into segments. Go out the door, run your usual pace for 10 minutes so that you are adequately warmed up, and then do a fast 30 second effort before going back to your steady pace and repeat this for 5-10 minutes. These fluctuations in pace will increase your heart rate, you'll work harder, and the end result will be you will use more calories.  

Try fuelling on fat

When training for a marathon there are some runners that change their diet completely so that their body changes the fuel that it uses, instead of burning carbohydrates it will burn fat. To do this runners will severely limit their intake of carbs, when there are no carbs to burn the body then uses the fat stores. This is great of the marathon because no one has enough fuel in their body to power them for the whole 26.2 miles, without taking on board extra carbs (energy drinks, gels, etc).

By burning fat you have a supply there that contains more energy and burns more slowly than carbs - again, great for the marathon. This is an extreme example but running on limited carbs can help burn fat. I would also talk to a coach or a nutritionist before starting that.

Focus on health not on weight loss

At the end of the day your weight is just a number on the scales, what really matters is how you feel about yourself and what is going on inside.The more running you do the healthier you are going to be, with increased lung capacity, stronger heart, and you should feel much better about your overall fitness. It shouldn't matter how much you weigh, as long as you're healthy.
https://www.realbuzz.com/articles/why-you-might-not-lose-weight-by-running/ 

 

 

Better body plan for men

How to build muscles and lose fat

We’d all like to look like Gerard Butler when he played King Leonidas in 300,but some of us don’t have the time, the genes or the right tools to achieve that level of sculpted perfection. If you think like this, you’re wrong and you’re making excuses. Here we show you how every man can get a better body and give you tips on the types of exercises you should be doing and the types of foods you should be eating in order to build muscle and lose fat.

Change the way you train

If you want a better body, one of the simplest things you can do is to make small changes to the way you train. Instead of doing long, slow sessions do short, intense workouts where you work hard. After sessions like this you must ensure you give your body time to rest because it is during these periods of rest that your body and muscles progress.
Also, as part of your better body plan, make sure you are not in a training rut and mix up the types of exercises you do in your sessions. Work out different muscle groups using a wide range of exercises and equipment to ensure your body keeps working hard and keeps burning unwanted fat. Combining these two small tweaks to your training will revolutionize your workouts and help deliver you a better body.

Build muscles quickly

One way to build up your muscle mass quickly and bulk up is to use the pre-exhaust technique when lifting weights.  This technique aims to tire a muscle and then use the same fatigued muscle again, but work it using a different exercise.
A good example of the pre-exhaust technique being employed in a workout can be seen if we look at exercising the chest. Begin by doing three sets of dumbbell bench flyes and rest as appropriate. Then complete three sets of dumbbell bench presses, again taking your appropriate rests.  This is a great exercise because the dumbbell flye tires the chest and the dumbbell press uses your tricep muscles whilst also working your chest. This combination will ensure you can build muscles quickly and bulk up key areas such as your chest, arms and your trapezius muscles.

Sort out your posture

Whatever you do today, start working on your posture. Most of us have appalling posture and chances are you’re stooping or hunched over right now.  The key to getting great posture is to work on strengthening and stabilizing your core. You should aim to do exercises that work your core twice a week.
Attending yoga or Pilates classes should help you to work out all of the key areas you need to work in order to strengthen your core, such as your rectus abdominis, your transverse abdominals, your erector spinae or your obliques. If you don’t fancy attending classes you could do some exercises at home, such as single leg extensions, a seated stability ball roll and the plank.
As well as doing these exercises make yourself aware of your posture when you are out and adjust it until you naturally stand and sit correctly.

Healthy isn’t always enough

You may think you have a great diet, but sometimes eating healthily isn’t enough to get a great body. Instead you need to be eating foods that support your body and help you to build muscle and lose fat too. Swapping lunches like pasta or a jacket potato for tuna or chicken salads is one way to fuel your body, whilst ensuring you lose fat and gain muscle. Eating things like eggs, spicy peppers that contain capsaicin and spinach will also help you to keep full, whilst boosting your metabolism.
Changing the way we cook our foods can also help us to get a better body. Studies have found that grilled food contains a compound called methylgloxal, which has been linked to weight gain. Instead of grilling try steaming or poaching your foods, or make some tasty stews or casseroles.

Goals and fun

The only way you are going to ever get a better body is if you set some goals and have some fun. These two areas are the glue to your better body plan, yet most people unwittingly skip these stages.
Setting goals does not have to be a longwinded process; it could be as simple as taking a photo of yourself before you begin your better body plan so that when you have been working out and eating correctly for a month, two months or three months, then you can see the progress you have made. Other goals could be made from taking your body measurements, aiming to lift a certain weight or using the caliper test.
As well as setting some goals, you need to incorporate fun into your better body plan. If you don’t enjoy yourself you won’t feel motivated to train and you won’t put in 100 per cent effort. Find workouts, classes, DVDs and training methods that you look forward to doing and try out new sports too. The best thing to do is to experiment and keep things fresh.

http://www.realbuzz.com/articles/better-body-plan-for-men/