Running

[hk90_00]

Is running really the best way to reduce body fat? If so how long and how much would you have to run per week to see any sort of result?

Anyone know?

[mafiaboy]

Not sure if it's the best way to loose fat. You probably need to have a good diet also with lots of running.

I have not drank pop/soda for over 125 days so far and I have lost weight. So, just eliminate what you don't need and substitute it with something healthy. In my case, water.

I have not been running lately because it is winter, but when it warms up, yoiu can be sure I'll be out there.

[adacas]

Originally Posted by hk90_00

Is running really the best way to reduce body fat? If so how long and how much would you have to run per week to see any sort of result?

Anyone know?

sprinting is probably one of the best things you can do as you burn fat all day long as compared to jogging. also your eating habits will have a large effect on your fat loss.

[foolsknight362]

I have read alot on running and sprinting in comparison to losing body fat, and most things that i have read say that the best thing that you can do is do sets of sprinting while jogging. Combine the best of both worlds- because sprinting will burn fat quickly, but by jogging in between you continue to burn fat due to thermogenisis. (Heat created in the muscles that burns fat)

[gregimotis]

As an aside (and this may be obvious to most people here);

Jogging mixed with sprinting is preferred by martial artists because as it increases stamina, it also builds the 'quick recovery' aspects of the cardio-vascular system, and builds the 'springiness' of the legs and calves.

[Umaa]

Sprinting while running is best. However there is a certain method to the madness.

First and foremost a sensible diet goes hand in hand with excercise. Now to the nitty gritty.

When you run is very important.
You run when you first wake up. You have your running clothes and shoes next to your bed. Take your morning piss, and off you go. This is the only time you can run for the most efficient fat loss. Your body is starved from your 8 hour fast and has no other fuel to use. It must use your fat stores.

Sure you can run at night after you haven't eaten for a few hours, but your body still has stored energy that it can use before it hits your fat stores. If you MUST run sometime later in the day, do it when you are absolutely starving.

Next is the mathematics of the run. For optimal results, you can't just sprint and run. There is a certain flow to follow. What you want to work up to is this.
Do a 5-7 minute warmup jog. Then sprint at70%-80% of your max for 30 seconds. Now jog for 90 seconds. (the 1:3 ratio is the key) That is 1 rep. Do 15 reps. Then do a 5-7 minute cool down jog, and you are done. Do this 3 times a week with a day of rest between the workouts. ex: Mon-Wed-Fri, or Tues-Thurs-Sat, or Sun-Tues-Thurs, or Fri-Sun-Tues. You get the idea.

This workout will last 40-44 minutes, and it will kick your a$$. I guarantee you will lose a lot of fat with this workout. I did!

IF you can jump right into this, good for you. The rest of us have to work up to this level by building up to it. Follow this pattern.

Week 1: 7 repetitions
Week 2: 10 reps
Week 3: 10 reps on a Stationary Bike (week 3 is when stress fractures occur)
Week 4: 12 reps
Week 5: 10 reps
Week 6: 12 reps
Week 7: 12 reps
Week 8: 15 reps
Week 9: 12 reps
Week 10: 15 reps
Week 11: 15 reps
Week 12: 12 reps
Week 13 and on: 15 reps

If you don't have the time, then don't bother trying to lose the fat. Changing your body is changing your life. Your lifestyle is why you are however your are. To change your body is to change the way you live. It takes nothing less.

[ShiivA]

you could also try skipping rope, ive been doing that for for about a month and its been working. Its just as good as jogging and you can use it for interval training too plus other benefits.