Good Lifestyle

The riders seem to come in two forms. There are elegant gazelles, whose skinny and sporty sports borders are bordering around roads without effort. And then there is the rest of us, the packaging, adding the miles and wondering whyYou still do not lose weight No matter how many pairs of sneakers are burning. But the key to losing weight when you run should not be longer or more difficult. It's to run smarter.

So tell meEric Orton, an ultramarathoner (he once ran for 36 hours), who knows a lot about the extreme race. But go on the top with your training is not the best way to get thesefat burners. In fact, run less often and less difficult, could be the secret key to lose more weight.

Orton collected his best secrets in a book of himself,Cool impossible. But we had it to share his absolute to operate for weight loss tips with us. And after hitting the sidewalk, make sure you maximize your fat burns with theseBest-snacks for weight loss!

If you do not lose as much weight as you want when you run, it may be because you try too much: "The trend can be pushing too hard on all your tracks," says Orton. "But rest and recovery are when the body reconstructed and becomes stronger and this time is often when weight loss is a great weight loss. So, if you have had trouble, take a week of rest and Recovery where you do 50% [less brave than usual], he says.

When time has just made your race more rigorous, try very short and faster efforts interspersed withwalking or easy-to-run breaks - rather than stable and difficult run for a long time. "And when you hit the intensity of the race, search hill repetitions or tilting intervals on the treadmill," says Orton. "The hills recruit more muscles than to run flat and allow you to get an intensity more high large with less impact. "Or change your routine on long Intersperse, slow races with short and fast days." This could be as simple as adding more intensity to one or two of your weekly shopping " He said.

Your race is not the only thing that should be slow. Consider investing in slow-sense carbohydrates that are slowly digested andKeep yourself further And energized longer.Sweet potatoes Are the king of slow carbohydrates, loaded with fibers and carotenoids and antioxidants that stabilize blood sugar levels and lower insulin resistance, which prevents calories from being converted to grease. And their profile of high vitamin (including a, c and b6) gives you more energy to burn on the road.

Do not make the mistake of thinking that each race must be long, strong and perfect.

"Avoid making the majority of your weekly weekly weekly as possible as possible, then running is nice," says Orton. "Coherence and frequency are essential for weight loss. Concentrate less, more often." For example, he continues, "If you are used to running 3 times a week for 45 minutes, look for 4 to 5 times a week at 20-30 minutes and build it from there."

Do not be afraid to eat carbohydrates at night before your race. A study in theEuropean nutrition newspaper Put two groups of men on identical weight loss regimes. The only difference? Half of the group ate their carbohydrates throughout the day, while the second group reserved carbohydrates for the night. The result? The nocturnal carbohydrate group showed a significantly induced thermogenesis (which means they burned more calories digesting their food the next day).

If you want to try something different to help you achieve your weight loss goals,This 7-day Smoothie diet will help you lose these last books.

Remember to run as a varied activity, rather than a single note, you will lose faster. "You must continue to challenge your body," says Orton. "Avoid doing the same type of operation all the time. Add a game item and surprise." If you typically perform robbery races or the same gym or a field, consider the tracking path: the execution paths are an incredible way to explore nature and feel in progress execution as an event in itself - no exercise. And always pack a pair of running shoes when you visit a new city. It's the best way to go sightseeing. "This will again focus on the activity and not on weight loss and makes it much more durable and enriching physically and emotionally."

Consider snacks on a dark chocolate just after your race.U.C. San Diego researchers foundFor adults who regularly eat chocolate are actually thinner than those who eat chocolate less often, regardless of exercise or caloric intake (chocolate fans have really caught calories every day). But make sure it is a high quality dark chocolate: look for the words "70% cocoa" or more. Even dark chocolate can hide serious levels of sugar, so avoid these7 black chocolates that make you fat!

To keep your body in an optimal condition and stable weight loss, ORTON recommends integrating body weight exercises with the use of an adjustment ball. "This leads you not only for the entire body strength, but also helps the body better move and keep your strong and active support muscles," says Orton. (Remember that the muscle burns more calories than fat!) "Swimming is also an incredible crossover activity that acts as a recovery form - like a massage."

Your best leave meal could be quinoa. It is a complete protein, which means that it contains the complete chain of amino acids necessary for the muscular building and the loss of fat. It is also high in amino acid lysine, which helps you burn fat and maintain bones and healthy skin. And according to a study published in the newspaperfood chemistryThe quinoa has the highest level of betaine, a chemical that reveals your metabolism and actually firm the genes that encourage belly fat to suspend.

Maybe weight loss is your main reason for running, but try not to let your brain know. Weight loss is not necessarily fun or enriching as easier and more tangible goals. "Create a long-term goal for your operation so that the focus becomes running, rather than weight loss," ordered. That it does a fun race of 5k or simply making a complete turn around the football field, set your sites on tangible victories related to the race to prepare for success.

Perhaps you should finish your race nearbyChipotle, and then order a bean burrito. Beans are raised in the chemical butyrate, which encourages the body to burn fat as fuel and rich in soluble fiber.According to a study at the Wake Forest Baptist Medical CenterFor each 10 grams of soluble fibers that study subjects added to their diet, they lost 3.7% of their belly fat in one year!

We know you think it's crazy (we did it too), but just hear Orton.

"I like music as much as running, but very very rarely listen to music when I hit the paths or concrete," he says. "It should be a moment to become aware of the exercise and can be a very powerful period for personal thinking, personal discovery and even a creative time that can help with your career or passion projects. This self-consciousness creates Also a "flow" in the brain, similar to the area, but more predictable, "explains Orton. If you run without Beyoncé, it's too horrible to support, consider making sure you enjoy the last 10 minutes of your race in silence. It's a particularly good time, because excitement strikes knowing that you have almost done music.

Another good thing to leave without: breakfast.A NORTHUMBRIA University study found that people burn up to 20% body fat by exercising in the morning on an empty stomach. Just make sure when it comes time to eat, you are not going for any of theThe worst breakfast foods that define your day for failure.

When we asked Orton, what shoes advised to buy purchases if you are running for a weight loss plan, his answer surprised us. "[Before investing in a pair of high-end shoes, my first] answer would be to focus more on the strength of foot construction. The strength of our feet has a direct impact on how we move and execute and activate other important racing muscles. " Concentrate on the strength of the construction foot by trying a bare footing movements - first flat foot feet, then balance with your lifted heel. If you are looking for more than one challenge, Orton recommends finding a swing dashboard or wobble at the gym. "The strength of the construction foot is such a simple, but very powerful act for your current health. Once you have spent time with that, then simply find shoes that feel better for you. As you develop better strength From foot, gravitate to a shoe that has a single flat bottom and a thinner sole, "he says.

Your feet must be strong, but so the flavor of your food. A Cayenne pepper compound, called capsaicin, proved to suppress the appetite and strengthen the capacity of the body to convert food into energy. The daily consumption of capsaicin accelerates the loss of abdominal fat, a study published in theAmerican Journal of Clinical Nutrition find. A gram of red pepper (about 1/2 a teaspoon) can help manage the appetite and increase calorie burn after a meal, according to a study of Academic Researchers of Purdue.

While we are on the subject of clothes, you may want to consider investing in a heart rate monitor: "Educate yourself on using a heart rate monitor so you can run at your level of Capacity and intensity. This is the key to helping you continue to improve, lose weight and not too much by train, "says Orton. In terms of clothes, make sure you dress up for requests from your regional time. This will not only improve the enjoyment factor in your shopping, but also make sure you can not pull the card "I have nothing to wear" when the weather becomes in the way.