To get a flat stomach, do you need a strategy to help you lose weight? In fact, you’re not the only one experiencing this! Sprinting is one of the many methods beginners use to lose weight. Weight loss newbies might want to give this method a whirl. You may want to ask yourself a simple question first: will running help me lose belly fat?
You’ve probably heard of a lot of people who use running as a weight-loss and exercise tool. Over 64 million Americans take to the streets at least once a year, according to estimates. As a starting point, let’s see how sprinting can help you lose belly fat
What Is Belly Fat?
Belly fat, which is found between the ribs and the thighs, is also known as visceral fat, which is found in this area. Not only is it a source of embarrassment for many, but it also poses a health risk. Doctors believe this to be the most harmful fat in your body.
The organs in your abdomen are encircled by lethal compounds. In addition to affecting your appearance, this fat can increase your risk for the following conditions:
a heart attack
Diabetes mellitus type two.
a shorter average lifespan
Hypertension
Obstructive nocturnal breathing during sleep
Certain cancers
diseases of the coronary arteries
coronary afflictions
Will Running Help Me Burn Chest And Belly Fat?
To lose weight, you must reduce your daily caloric intake by more than you consume. If you want to lose 2 pounds a week, you’ll need to eat 3,500 to 7,000 fewer calories than you burn each week.
A calorie deficit can be achieved by cutting back on food intake and increasing the amount of exercise you do. Running on a regular basis can help you lose excess fat around your middle and thighs.
Will Running On A Treadmill Burn Belly Fat?
You can only lose weight if you’re eating fewer calories than you’re burning off. Exercises that burn fat, such as treadmill running, can help you achieve this deficit.
Make sure that you’ve eaten less than usual before your workout, though. To get the results you want, you’ll need to work off as many of the calories you consumed while running on the treadmill as possible.
There is evidence to suggest that treadmill running burns 33 extra calories per minute over brisk walking. Walking burns 36 fewer calories per hour than sprinting on a track.
Will Running For A Week Burn Belly Fat?
Sprinting is a good way to burn calories because of the fast pace. It’s easy to get into a calorie deficit by cutting back on your food intake and engaging in this exercise.
Sprinting can burn a lot of belly fat, but how much depends on your pace, the length of your run, and your weight. Planned exercise can burn a significant amount of belly fat within a week.
Will Running And Walking Burn Belly Fat?
You’ve already discovered that sprinting works wonders; what about walking? A brisk walk, on the other hand, can help you lose visceral fat.
Faster walking and longer distances are required to burn significant amounts of fat. More calories are burned during a walk when it is done quickly and for a longer period of time.
Benefits Of Running To Burn Belly Fat
Consider sprinting for weight loss over other forms of exercise for the following reasons.
1. It Burns More Calories
More fat is burned when you run than when you do other forms of exercise. This is due to the fact that it requires the use of a variety of muscles at the same time .
Harvard University conducted a study that supports the above calorie difference. Over the course of 30 minutes, the researchers compared the amount of calories burned by people of three different weights.
The results show that subjects weighing 70 kilogrammes can easily burn 372 calories in 30 minutes of sprinting at a normal speed of 10 kilometres per hour. Participants who engaged in vigorous activities like karate, swimming, and 30-minute games like basketball burned that many calories.
2. You Will Burn Calories Even After Exercise
You can keep burning fat even after you’ve completed your exercise routine.
In fact, research has shown that high-intensity running, such as hill repeats, continues to burn fats up to 48 hours after your workouts.
Running is a high-intensity workout that requires a lot of energy to recuperate afterward. In the fitness community, this is known as the “after-burn effect.”
After-burn effect can help you burn more fats over time, according to several studies.
Cycling for 45 minutes at a very high intensity was required in one experiment. After their workout, they continued to burn an additional 190 calories for 14 hours totaling 519 calories burned.
3. Suppressing Your Appetite
If you’re trying to lose weight by eating fewer calories, you may be aware that this method can sometimes make you feel more hungry.
Sprinting, on the other hand, is a great way to keep your hunger at bay. High-intensity running has been shown to reduce hunger by reducing your appetite, according to several studies.
Ghrelin, the hunger hormone, is suppressed by high-intensity running. Suppression of hunger hormones, such as peptide YY, can also be achieved by taking this supplement .
Ghrelin levels were reduced and PYY production was increased by sprinting or strength training for an hour or so, according to a study of 11 participants.
The BetterMe app has a slew of fat-burning workouts to help you shed those extra pounds and transform your body into a work of art! With BetterMe, you can get your life back on track!
4. Running Targets Belly Fat
Numerous studies show that sprinting and other high-intensity aerobic exercises like them can help reduce belly fat without having to alter your dietary habits.
Aerobic exercise reduced fat without dietary changes, according to a review of over 15 studies involving over 852 participants. The best method for reducing belly fat was found to be moderate to high-intensity training.
High-intensity running was found to be more effective than no exercise or low-intensity running/walking in reducing belly fat in middle-aged subjects.
5. Running Has Tons Of Other Benefits
Sprinting has many other health benefits besides reducing belly fat. Running helps to prevent a number of health issues, including the following:
Heart trouble. In a study of more than 50,000 people, researchers found that sprinting for five to 10 minutes a day can reduce the risk of heart disease by about 46% Sprinting improves insulin sensitivity in your muscles, which lowers your blood sugar.
Falls. If you’re elderly, running can help keep you from falling while you’re out for a walk. Because their leg muscles are more responsive as they age, older people who run have a lower risk of falling.
Cataracts. Cataracts risk was reduced by moderate and vigorous running or pace walking, according to one study. The lower the risk, the more exercise the subjects engaged in.
Knee injury. Sprinting, according to some, is bad for the knees. As it turns out, this isn’t true. This is just a myth, as evidenced by a review of 28 studies. Your knees will be stronger if you engage in regular physical activity .
I’m having issues with my knees. Knee pain can be reduced by running as well. There is no evidence that sprinting causes knee pain or arthritis, according to a study of 64-year-old men and women. There is no evidence that running causes knee pain.
How To Burn Belly Fat Through Running?
You must expend as many calories as possible if you wish to slim down. Sprinting can aid in this endeavour. Getting rid of your dad’s body can be as simple as adopting the following habits:
1. Choose The Appropriate Type Of Running
To begin the process of losing belly fat, find exercises that you enjoy and are effective for you.
Running, on the other hand, comes in many flavours. There are advantages and disadvantages to each type. You have a choice between the following kinds:
Base. This is just a routine practise session. It is a relatively short or moderate distance (around 10 kilometres).
Long. In this case, the base run is extended. It’s a long run, usually 15 to 20 kilometres, but it’s done at the same speed. You’ll gain more stamina and power with this one.
Interval. It’s common to do several repetitions of a short but intense run. Short snatches of time are available. For example, you could run 400 metres five times and take five-minute breaks in between each run. This type of exercise improves your speed and power while running.
Hill goes over the same thing again and again. Interval sprinting is a lot like this. The only difference here is that you’ll have to run uphill. For example, you could run for a minute and a half, then rest for a minute and a half. Strengthening your stamina and increasing your power and speed are the main benefits of this type of training.
Recovery. Running at a slower pace after a hard run is called a recovery run. Try running uphill for four minutes at a comfortable pace, for example.
Progression. In this case, you begin slowly and finish quickly. For example, you could run 8 kilometres at a relaxed pace before sprinting the final 2 kilometres. You’ll gain strength, speed, and stamina by participating in these kinds of runs.
2. Getting Started
You should now begin your training regimen based on the types of runs that are most effective for you. As a result, here are the details:
Comfortable and well-fitting running shoes are essential.
The top has a soft, breathable fabric.
a container for drinking water
Shorts
Pants that are both comfortable and stylish
Women should always wear a sports bra while running in order to reduce the risk of injuring themselves. When running in the early morning or at night, you may want to wear reflective gear or a coat.
At the start of your workout, adhere to these guidelines:
Warm-up. Stretching before a run is essential in order to prepare your body for the exertion. After a few minutes of stretching, walk for about five minutes, and then begin sprinting at a moderate pace.
Cooldown. After completing one round of your run, take a six-minute break to cool down. During this time, take a walk and gradually increase your pace after the break.
Frequency. Running three or four times a week is a good goal. In this way, you’ll be able to rest between workouts.
Training time. Every day, you can run for 30 minutes. a 20-minute sprint precedes this, followed by a 5-minute cooldown .
3. Have A Plan
Make a plan if you’re using your runs to lose belly fat.
If you’re just starting out, it’s best to do a mix of running and walking. Increase the duration and intensity of each workout over time.
Here is a month-by-month sample plan.
First Week
Warm up for five minutes.
Running at a normal pace for one minute
Walking at a moderate pace for 2 minutes is a good substitute.
Seven times through the easy and moderate run
After 5 minutes of cooling down, you’ll be ready to go.
Second Week
5 minutes of warm-up
2 minutes of easy running
Walking at a moderate pace for 2 minutes is a good substitute.
Five times of a combination of brisk walking and natural running
Take a few minutes to cool down.
Third Week
As usual, warm up for 5 minutes.
3 minutes of running at a normal pace
For 2 minutes, walk at a moderate pace.
Run and walk for four more times.
After 5 minutes of cooling down, you’ll be ready to go.
Fourth week
5 minutes of warm-up
4 minutes at a relaxed pace
For 2 minutes, walk at a moderate pace.
Run and walk 3 times each.
As is customary, take 5 minutes to cool down.
Your running time should be increased after the fourth week. Walk less between your runs as well. More comfort can be had by varying the style of sprinting used.
4. Incorporate Running With Other Exercises
The more calories you burn, the quicker and easier it will be to lose belly fat. Another option is to incorporate other exercises, such as sprinting, into your workout routine. Here are some helpful hints:
Crunches are a bad idea. Sit-ups and crunches help to tone your abdominal muscles. However, they’re not going to help you slim down your midsection. Exercises that work multiple muscles at once while also taxing your cardiovascular system are what you need to do to lose weight.
Planks are a good exercise. Planks are a great way to incorporate other exercises into your workout routine. It will target your core, as well as your legs, chest, and shoulders, while strengthening your entire body. 3 to 5 sets of planks at 20 to 30 second intervals can be done by beginners. You can try holding for longer as you get better.
Other high-intensity weightlifting exercises can be incorporated. When you do high-intensity weight training, you push yourself harder for a shorter amount of time between sets. Interval training has been shown to burn more belly fat than moderate cardio training, according to a number of studies.
Resistance training is a great way to build muscle. Those with pre-diabetes and other metabolic issues can greatly benefit from resistance training, according to studies. It is possible to reduce visceral fat by combining strength training with cardio .
BetterMe will help you stay on track with your weight loss goals! Detailed meal plans, calorie-burning workouts, and more are all included. See for yourself by downloading and using the app.
5. Change Your Diet
Losing belly fat is a fight that is either won or lost in the kitchen. In order to get better results, you need to make the following adjustments to your diet:
Remove the Sugars
Remove Sugars
Reducing your daily sugar intake is one strategy for losing belly fat. The statement is supported by scientific evidence.
Many people gain more belly fat when they eat four to five servings of white bread daily rather than the same amount of calories from other foods, according to one study .
Reduce your intake of sugary snacks like cookies, doughnuts, pasta, and crackers to see the most progress.
Don’t Drink Sugary Beverages
Ditch Sweetened Beverages
Sweetened beverages like soda, coffee, fruit juice, beer, and energy drinks pack a hefty caloric punch.
If you drink even one can of coke, you’re doing yourself harm. It’s been confirmed by a study published in the Journal of American Geriatrics Society. Over a nine-year period, participants who regularly drank soda gained three times as much fat as those who did not.
So, instead of sugary beverages, opt for plain water.
Eat a Variety of Nutrient-Dense Fats.
Eat Healthy Fats
People who think fats can make them gain weight, are you one of them? You’re on the wrong end of the spectrum.
Some fats are good for you, and some aren’t. A diet high in monounsaturated fats is better for your blood sugar level than a diet high in carbohydrates. When it comes to controlling your appetite, some types of fats can help.
Try To Get A Lot Of Protein In Your Diet
Eat A Lot Of Proteins
Proteins are necessary for muscle growth and weight loss.
Subjects in one study who were asked to participate in the FASEB Journal journal had a high protein diet. Protein intake was lower in the control group. Fat loss in both arms and legs was greater in the first group than the second group.
Try fasting
Try Fasting
It’s been shown that subjects can lose 4 to 7 percent of their belly fat in as little as six months when implementing an intermittent fasting regimen. So, in addition to running, devise a fasting strategy. You can set a time period during which you are not allowed to eat. However, you should never run without eating anything beforehand.
6. Change Your Lifestyle
Your way of life can also have an impact on the amount of belly fat you have. Your efforts will go in vain if you fail to maintain a healthy diet and exercise routine on a daily basis. To get the best results, follow the advice in the following sections:
Make sure you’re getting enough shut-eye. Studies show that getting six to seven hours of sleep a night is associated with less belly fat. You will gain more visceral fat if you sleep less than this. Sleeping less than five hours per night has been linked to an increased risk of obesity in women, according to one study .
Prioritize your efforts. The key to losing weight, according to researchers, is to set realistic goals. The first step is to establish long and short-term objectives. A good example of a goal is to lose 3 kilogrammes a week.
The Art Of Staying Motivated
There is a lot of work involved in adhering to an exercise regimen. So, what do you do to keep yourself going?
The secret to staying motivated is to keep your sprinting sessions enjoyable so that you have no excuses to skip them. To accomplish this, follow these steps:
Every week, switch up your routes.
Make time for a variety of running activities. Interval training or hill repeats could be a good option for today.
Run with someone who will push you to your limits. If you run early in the morning or late at night, this will help keep you motivated and give you a sense of safety and security.
Setting up your running gear the night before can save you time in the morning when you’re struggling to get motivated.
In order to keep yourself going, sign up for sprinting competitions, like marathons.
Conclusion
Is it true that running helps to reduce belly fat? It is possible. It’s a great way to get rid of belly fat because it burns a lot of calories. In addition, there are numerous health advantages to performing this exercise, which is also simple to incorporate into your daily routine.
DISCLAIMER
This article is meant to provide general information only and does not take into account the specific circumstances of any one person. It is not a substitute for professional advice or assistance and should not be used to make any kind of decision. It is entirely at your own risk and responsibility to act on the information in this article.
