Running for Weight Loss???

Johlawrence
Johlawrence Posts: 236 Member
in Fitness and Exercise
I have been using MFP since the beginning of April and a couple weeks in I started 30 Day Shred, though it is not every day because of 2 very busy children and ball game schedules. I have also just started to incorporate more lifting into my exercise regimen. I have lost about 14 pounds so far, and want to lose 21 more to be in a healthy weight range for my height. I am 5'5" and my goal weight is 135. I say my goal weight is 135, but I also go by measurements and how I look. I want to be a perfect size 6 and look good in my bikini. I look ok now, but am still flabby and jiggly. I don't ever expect to be long and lean, I only dream of that, because I know my body is not made that way, thanks dad!!! I still want to be somewhat curvy and feminine, but toned. I am eating at a deficit and my eating is very good. I am just wondering if running is something that would really help make a difference or should I just stick to what I am doing?

Any advice or suggestions are welcome!

Replies

  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
    Cardio might help, it's different for everyone. But to be honest it sounds like what you're doing is working fantastically already.,
  • ameliaannakin
    ameliaannakin Posts: 344 Member
    You sound like you're doing a lot already but running really helped me with my weight loss. I was mainly doing gym classes and plateaued so I upped my calories (from 1,200 to 1,400) and took up running and the difference was amazing. I started with the Couch to 5K or C25K programme which was great as I hated running before and couldn't run for a couple of minutes without hyperventilating. I am now maintaining at 1,800 calories a day and run about 6 days a week with a long run of about 13 miles as one of them :). Running is amazing for you though but like I said you do seem like you're doing a lot already!
  • Cheeky_0102
    Cheeky_0102 Posts: 408 Member
    if you are losing weight pretty consistently, and incorporating activity you think you can live with forever, then just keep it up! If you want to run, for something to do, (i want to run because it's free and doesn't require equipment, i can do it when i travel) then by all means start running! I want to start the C25K again, i keep failing at 4 weeks, just life gets in the way! I'm trying to do the 30 day shred 5 days a week (my lunch break at work) but i feel like i should be doing more as well
  • gfroniewski
    gfroniewski Posts: 168
    I highly recommend looking into High Intensity Interval Training (HIIT) for your situation. You can do it on a machine or out in the world (my favorite is the elliptical), it takes less time than traditional steady state cardio, and has great fat loss benefits that steady state doesn't offer. This includes increased Excess Post-exercise Oxygen Consumption (EPOC) which is the bread and butter of a fat loss program.

    For beginners, I recommend starting off with 3-5 minutes low intensity walking/jogging. Then, try 30 seconds high intensity followed by 1 minute low intensity. This is referred to as a 2:1 work to rest rate. As you get better, you can increase the time amounts or change the ratio to 1:1.

    For me, it looks like this:

    Elliptical

    2 minutes- Level 3
    1 min- level 10
    1 min- level 3
    1 min- level 10
    1 min- level 3
    1 min- level 10
    1 min- level 3...

    ...and so on for 14 minutes total which comes out to 6 intervals. 5-10 is generally recommended, but you can start at 3-5 as well. Make sure to cool down after with some stretching or walking.

    Hope this helps. Good luck!
  • Sarge516
    Sarge516 Posts: 256 Member
    The best way to get toned and lose excess fat (in my opinion) is to do the following:
    - Do cardio, but mix it up. Our bodies are wonderful, adaptive machines. If all you do for cardio is run, it will eventually diminish in effect. Don't get me wrong, it is still better than sitting on the couch eating chips, but as a bang for your buck activity goes, it's one of many I suggest.
    - Do strength training. Think of it like an investment. If doing cardio is an immediate pay-out, doing strength training is like putting money in the bank and getting paid interest. Muscle burns calories just to be maintained. It is an energy user, even when you are sedentary. Also, doing strength training makes cardio easier, and strengthens the support structure (muscles, tendons) you use when doing cardio (like running). You're more resistant to injury, and you will perform better at everyday activities.
    - Eat clean, but eat balanced. I'm not into shakeology or other fads. Eat balanced meals with correct portion sizes, and avoid things with ADDED sugar.
    - Do flexibility training. Many benefits here too, and it takes only a few minutes of stretching a day to reap the rewards.

    I love HIIT (referred to by poster above), it's great to throw in - I do it myself. The key is mixing it up.

Categories