I need some tips on how to get started. How long do I start off running for? How often? And will I lose a considerable amount of weight in 4 months? When will I start to see results?
Any advice will be appreciated. Thank you.
Diet is the key to weight loss so cut out all fats and junk food from your diet. You must know the fat content of every food. Limit your fat intake to under 30 grams per day.
Also do your cardio for 40-60 minutes 3 times per week. Running is the best.
With lean diet and cardio you can lose 2 pounds per week or about 30-35 pounds in 4 months.
But really watch the fats.
To start just go out and run 3-5 miles twice a week even if you have to walk to make the distance. The speed is irrelevant. Its the time spent working out that counts. After a few weeks add another run.
Three times per week is enough.
http://www.caloriecountercharts.com/char...
http://www.caloriecountercharts.com/char...
Peace darl,
In terms of weight loss, it may please you to know that diet is much more important than exercise. However, there are some surprising foods which can make it very hard to lose weight, the top ones are white grains (i.e. bread and rice). On the other hand, some foods like ginger and kale can actually speed up your metabolism so you'll lose weight faster, provided you don't eat too much or eat foods you shouldn't. Dairy foods in general are high in fat. It's well known that vegetarians are healthier but what few people realise is that vegetarians who eat properly (i.e. appropriate amounts of a variety of vegetables rather than just potatoes, chips and other unhealthy foods) have no trouble getting enough iron in their diets. Why I am saying this? Because eating plenty of vegetables and a fair amount of fruit will help you lose weight. Also, more than 200 grammes of red meat each day really just makes your system work hard for no benefit.
In terms of exercise, how far you go rather than how fast you go determines how much weight you lose. The only difference is that you'll get it done faster if you run as compared to if you jog or walk. Of course if you would like to gain/tone muscle, as you mentioned, exercises specific to that area of the body would be best. Short sprints repeated with some rest between each would help your calves.
C25K is a really excellent program for those who want to start getting into running. There are all sorts of apps and it's online as well. But to get toned, you have to do more than just running. I suggest doing some home pilates or calisthenics as well as running. Lifting weights will help to get you toned and will change your body composition dramatically, though it won't really help with weight loss.
Move your legs in a circle motion at a fast pace
Go to the gym
