If you’re thinking about running to burn fat, then you should read this article first to see what the best ways to run are for burning fat.
The first thing is you should focus on when it comes to running for fat loss is efficiency. Would you rather spend all day running to get minimal results… or get more fat burning benefits in just a couple minutes?
Hopefully, you answered “LESS TIME!” to that question. Unless, you’re one of those people who like to run, enjoy running long distances, or you’re training for a marathon.
“What type of running burns the most fat?”
If you’re a regular reader of mine, then you probably know my answer to this question. Interval training is the best for fat loss.
I’ve covered this before, but when you do interval training you not only burn more fat for fuel as opposed to muscle tissue (which in all cases is a poor fuel choice for your body and not good for your fat loss goals!)
And you can get results in as little as 4 minutes if you do it intensely. But most people can get the best results (especially if you’re not used to really high intensity work like tabatas) from 10-12 minutes of interval running.
How to get started burning fat with running…
If you’re more than 20-30 pounds overweight you want to start off SLOW adding intervals into your fitness plan. How?
Just start walking at a brisk pace for about 1 minute, then speed up to a jog for 30 seconds to a minute, then slow back down to walking… and repeat this till 12 minutes are up.
For someone really out of shape, that will be plenty… then you just keep increasing the intensity of both your rest periods (the walking) and the work periods (the jogging) till you’re alternating between jogging for rest (around 4mph) and all out sprinting for the work periods for that same 12 minutes.
How often? You can start with just 2-3x per week.
Is running the best idea for burning fat?
Maybe, maybe not. If you’re really overweight, it sometimes isn’t a great idea because you’re putting a lot of stress on your joints. Plus, you’ll get more fat burning benefits by switching up the type of activity you’re doing when you do intervals.
Try something like this: Running workout one, stationary bicycle for workout two, rope skipping workout three, etc…
Varying the TYPE of exercise you do will keep you from burning out, overworking certain muscle groups, your joints, etc…
Here’s a tip: if you can do it, run on soft surfaces like grass instead of cement — your joints will thank you.
If you’re a female, you should read my article “what women should do for fast weight loss“…
So if you want to do running to burn fat follow the tips in this article and you should do well.
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