Have you been struggling to cut down unnecessary fat from your body for years, yet the belly fat just won't budge? Well, don't fret over it. We are here to help you.
Belly fat happens to be quite stubborn when it comes to the human body. For many, the belly's the last
One issue deals with people know realizing they need to exercise smarter and not necessarily longer.
to show changes when following a workout routine or diet. The time it can take to burn belly fat away can lead to people giving up trying to follow a healthy life.
Some end up running for hours to get rid of belly fat but see no changes. Why is that?
Allow us to explain.
Is Running A Good Way To Lose Belly Fat?
Running is a holy grail when it comes to burning belly fat. Do you want to know why?
Well, cutting one pound of belly fat requires you to burn 3,500 calories. Now, isn't that a lot? Yes, it is. In your usual workout, burning such a huge number of calories can become challenging and tedious. Running, however, is an easier way to go about it.
If you run a mile, you burn approximately 100 calories. So, if you run 5 miles every day for a whole week, you will end up losing one pound of fat.
Are You Doing It Right?
If you have been running for quite a while now and don't see any results, you might be doing it the wrong way. Let us look at the three tips that will give you effective and quick results whenever you run to burn your belly fat.
- Increase that timer
Is there ‘one’ trick that can solve all your belly problems? Unfortunately, no. There is no one way you can have a flat stomach; doing crunches all day will not give you your desired waistline. Burning belly fat is all about
working towards decreasing fat from your entire body.
For achieving such a goal, you will need to extend your workout routine. Run for longer durations than you usually would. If you run at a speed of 10 minutes per mile for five minutes, you can burn a good 45 calories!
- Alternate between different paces
Intervals are the key to losing belly fat. If you have been running for a long time and are seeing no results, the pace might be the problem. Keep switching your pace throughout your running. Alternate between fully exerting and then recovering the body.
Here are some ways you can run in intervals:
- 45 minutes of fat-burning running on the treadmill
- 300-calorie-reducing walking-jogging workout
- 45 minutes of walk-run-sprint workout
- Push your knees up
Your goal is to cut down overall body weight to achieve a slimmer belly which can reveal your abs. Core strengthening can do the job. Running sessions with high knees (one-minute intervals) can help with melting off that stubborn fat. You don't need to go on a track for such a workout; stand wherever you are (even at home) and run while pushing
your knees up as far up as they go. Take note; use your ab muscles to push your knees rather than your leg muscles.
Running Far Vs Running Fast
Running longer distances implies you are running at a constant lower speed, maintaining steady-state cardio (unless you are a professional sprinter).
Your heart rate stays in a moderate limit and doesn't hike or drop during such a running session. Such long-distance runs are best for fortifying your endurance and stabilizing the health of your heart. This steady pace running will burn fewer calories per minutes, but the longer duration of running will help you burn a lot at the end of the session.
Longer runs, however, may have a downside. Plateaus.
When running at a slower pace, the body becomes accustomed to that speed, and the run is no longer challenging or sweat-inducing. Even if you run for longer durations, your body will adapt and will start burning fewer calories, resulting in a plateau.
On the flip side, the faster your pace, the more calories you keep burning—high amounts of calories burning results in more significant weight cuts from the belly.
Now, if you happen to be running for 30 minutes at a speed of 8 miles per hour, you can flush out 459 calories. That is less than what you can burn on a longer yet slower run.
So, what should you do?
Sprint intervals are just the thing you need. It would help if you alternated between a combination of speeds and distances. Run while maintaining a fast pace for 10 minutes and then switch to slower jogs. Keep switching.
Don't provide time to your body to adapt. This way, you can dodge plateaus and bring forth the waistline of your dreams.
Wrapping it Up
You can see that when wondering about what's the best running speed to burn belly fat, numerous factors come into play. It's not just about the running speed for weight loss. You need to consider the pace you will be keeping and for how long to run not to let your body adapt to such running sessions.