Running for weight loss is recognized as being one of the very best methods to lose weight fast and get in great shape. The cardiovascular benefits alone of starting a running regime are huge.

The one downside of running for weight loss is that some people take it to the extreme, they run too much and too often and instead of losing weight they also reduce their overall muscle mass which can give them a gaunt, unhealthy appearance.

In order to keep your muscle tone while you burn fat some simple changes to your technique can help.

Stay away from long runs. Any run that is over 45 minutes long can be detrimental to maintaining muscle mass. The biggest reason is because on those long runs your body needs all the energy it can get and one of the easiest to access is burning muscle.

Think of marathon runners, many of whom supplement their workouts with some form of weight training, no matter what else they do for a workout they all tend to look mal-nourished and underfed. That is because their muscle mass is being diminished faster than it is being replenished.

One great way to combat this is to incorporate interval training into your running regime. This is simply a way of working out where your workout intensity goes up and down like a roller coaster.

You do very heavy cardio bursts for a short time, taking your body to it’s maximum limits, then you alternate that with a lower intensity session.

How many times you alternate between the high and low sessions as well as how long each session will be, needs to be determined by your current fitness level and overall fitness goals.

When you first start out with interval training it is a very good idea to enlist the help of a trainer who can help you develop a good program specifically for you based on your current fitness level and your overall fitness goals.

For most people the best combination will be to do running on one day and weight training on the next. Keep alternating that way to maximize your results.

If you can avoid it, do not combine both exercises in the same day. If you absolutely can not avoid it, at least do one exercise (say weight training) in the morning and allow yourself at least 8 hours before you do the running portion of your workout routine.

Doing it that way will allow your body the maximum amount of time to rejuvenate and replenish itself. You will get the benefits without having too much stress on your body.

Also it’s crucial that you provide your body with all the nutrients it needs to support your high energy workouts. Make sure you provide your body with a lot of lean high protein foods. This is essential to help maintain and build muscle mass.

And, of course, make sure to keep hydrated. If you feel thirsty you are already dehydrated. Keep drinking throughout the day and your workouts to avoid feeling thirst in the first place.

All these tips will help you get the maximum benefit out of
running for weight loss.

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Everyone is always looking for the best ways to lose weight which is fine, but do yourself a favor and don’t buy into all the hypey garbage you see online and off. If you want to try a pill or a special diet that’s fine, especially if you only want to use it for a short time just to jump start your weight loss, but do not believe that you can lose weight overnight with absolutely no lifestyle changes… you will only be setting yourself up for failure.

The best approach to weight loss is to look at it like a lifestyle change rather than a “diet”. Diet makes it seem like it is something short term where lifestyle change makes it seem more like what it should be, a lifestyle change.

Approaching it from this point of view will make it easier for you since it will take off that pressure to have results immediately. Any weight you lose within days of starting is usually only water weight anyway, not fat lose. Do not set yourself up for failure by having unrealistic expectations.

Your first step should be to find a sensible and healthy eating plan. Make sure you have lots of lean protein and a reasonable balance of fat and carbs. Also, make sure you drink plenty of water every day. It’s usually recommended that you drink half your body weight in ounces of water every day.

For example, if you weigh 126lbs that means you should drink about 63 ounces of water everyday to keep your body hydrated and to flush out toxins.

After that point you should set up a sensible exercise plan to workout and lose weight. Again, making a plan is a great start. You don’t have to go to extremes, you need to start at what every fitness level you already have and start adding on as you are able to. Something as simple as taking your dog for a walk, using the stairs at work and parking a little further from your office can be simple, easy changes you can make.

If you feel like it, and your doctor says it’s ok (you should always check with your doctor before you start a diet and exercise program, especially if you have underlying health issues) than you can step up your workouts.

The most important thing you can do is to find a workout that works for you. If you hate the treadmill with a passion, then don’t use the treadmill. The best thing you can do to ensure your success is to find an activity that you like, that way you will stick with it.

There are many things you can do to lose weight and the best ways to lose weight are the ones that provide your body with the nutrients you need and finding a sensible exercise plan. Make it a permanent lifestyle change, take it one day at a time and keep realistic expectations and your chances of success are greatly improved.

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