Want to increase your fat-burning levels whilst running?

Here are a few pointers to getting the most from your effort. Running is one of the best exercises for burning fat, it burns more calories per minute than any other cardio exercise, and with running, the heavier you weigh, the more calories you burn. On average, if you run at 5 mph, which is 12 miles per minute, you will burn 472 kcal per hour. Fat burning tips whilst running: when running try to find surface increase.

Uphill running is one of the best methods of burning fat faster. Hill running also helps with building leg muscles fast. Remember the more muscle you gain, the more you calories you burn. Hill running is an ideal way of interval training. Interval is the most important method of training as it has been proven to deliver the best fitness for the human body, making us faster, stronger and thinner more quickly.

It’s been proven that interval training can burn more than nine times more fat than… When I say interval training, don’t think it is some kind of scary, confusing fitness routine; it’s really quite simple: sprinting is all you need to do to start interval training. If you are training in a gym then Interval training has a pre-set button on most running machines. Just press the button and you’ll get a selection of programs. If training outside then uses the system outlined below. • Training with a change of pace- I normally use parks to train. Often trees are spaced out 25 meter so I use the trees as my markers. Using the space between the trees (25 meters) I use this distance to run back and forth for 25m sprints.

1. Sprint 25 meters x 1

2. Run normal speed 50 meters x 2

3. Jog 200 meters x 8

4. Walk fast 100 meters x 4 Sprint 50 meters x 2

5. Jog 50 meters x 2

6. Walk 100 meters x 4 This is a basic interval training plan. •

Change surface: uphill – downhill – sand – grass- road – uphill road – downhill grass

Change altitude - mountain running: Altitude training has shown more benefits with calorie intake reduction: in a recent study from Munich University show calorie intake was reduced by 730 calories when men adopted a hill training program.

increase in bone density increase in energy levels increases in calorie burn increase in fast-twitch muscle fibers.