In addition to nutrition, sport is an important milestone for a healthy body. Especially in the cold season, resistance training is wonderful for strengthening our immune system and protecting us from colds, flus and the like. And that’s not all: endurance sports are also ideal for those of us who want to lose weight. Because, depending on your running speed and body weight, jogging burns up to 400 calories in half an hour. However, there are some things that can go wrong with running that can prevent weight loss.
Losing weight by jogging: 3 mistakes
1. Running too much
Jogging has many positive health effects. Not only do we burn calories, regular running also strengthens our cardiovascular system, improves our sleep and lifts our spirits. However, “a lot helps a lot” doesn’t apply here: if you overdo it with running, you can quickly have the opposite effect. Overloading weakens our immune system, increases the risk of cardiovascular disease and also reduces physical performance, which means no more weight is lost. To lose weight and reap the health benefits of running, aim for no more than four to five runs per week.
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2. Do without muscle training
It’s true: if you eat healthily and jog regularly, you lose weight. For a defined and well-formed body, however, you should also engage in muscle sports. When you incorporate a combination of running and muscle training into your daily routine, you will burn fat and build muscle. The benefit: Not only do trained muscles look good, they also burn fat at rest, which in turn promotes weight loss.
3. Don’t look for a calorie deficit
Do you run regularly, but don’t pay attention to your diet? So pizza, chocolate and the like could be the reason you can’t lose weight despite your workout. Because to lose weight, you need to have a calorie deficit, which means you are burning more calories than you are taking in. You can find out the value for your calorie needs here, for example >> To lose weight, you shouldn’t jog with foods rich in sugar and fat and eat a lot of protein and bran.
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