How can I burn fat by running?

You've heard that running helps burn fat, and it's true: "Running is one of the best cardiovascular fat burners for a simple reason: it burns a significant amount of calories, "said exercise physiologist Tom Holland, MS, CSCS, author of The marathon method and Fitness Consultant for Bowflex. But when it comes to losing weight, not all races are equal. It is helpful to take a look at science to make sure that you maximize weight loss every time you find yourself on the sidewalk.

How can I burn fat by running?

To burn fat on your errands, you have two options: a long, slow and steady run or a faster, shorter stroke, which is often performed at high speed and recovery intervals. Good news: Both burn calories from fat and carbohydrate stores in your body, but the amount and percentage of fat you can burn varies with the race. Let us explain.

"If you follow a low intensity run for a longer period, your body will probably burn more fat than carbohydrates," said Jorianne Numbers, MS, an exercise physiologist at Northwestern Medicine. The problem, however, is that longer and lower intensity runs burn fewer calories overall. In other words, you will burn a higher percentage of fats than carbohydrates, but the total amount of fat you use can be less only in a race of high intensity, because the overall burning of calories is lower.

"While you burn a higher percentage of fat calories when you train at lower intensities, you burn more fat calories and more total calories at moderate to high intensities," explained Tom.

Which means that more intense intervals will be your best bet for fat loss. They are a powerful way to not only burn significant amounts of calories and fat during your run, but also to keep it after your workout, thanks to the Post Exercise Oxygen (EPOC) effect. "Even after running, your body will continue to burn calories," confirmed Jorianne. "The more intense the workout, the more calories burned after exercise."

How do I know if I burn fat while running?

When it comes to fat loss, the balance can only tell you a lot. "Measuring your body composition and body fat percentage is a better way to track your race-related fat loss," Tom said. There are several ways to do this: use a body fat scale at home (although it's not always accurate), have a fitness professional measure your body fat with compbades. thickness, or visit an establishment with a DEXA scanner or hydrostatic tests underwater capabilities, which, according to Tom, were the two "standards of reference".

Jorianne also recommended measuring your waist before starting your running regime and checking it from time to time to track your progress. "Losing centimeters in the waist, thighs and arms can be a benefit of exercise," she said. Progress pictures can also be useful.

You will also need to follow a healthy diet, optimized for weight loss, to see the results of your hard work. During the race, this means that you must consume sufficient amounts of whole grain carbohydrates to replenish glycogen and protein stores to prevent muscle loss, as well as healthy fats (avocados, nuts and fish) to feed you. . Avoid processed foods, which have been shown to lead to weight gain. It is common to eat too much after a hard and hungry race, so concentrate on healthy and complete foods that will satisfy you.

How often should I run a week to burn fat?

The quick intervals help you burn off the maximum fat, but the high intensity that makes them so effective also means that you should not do them everyday. Shuffle a longer and steady race, strength training and cross training, said Tom, for a week of well-rounded exercise. Here is his recommended schedule, as well as a few workouts and runs that you can try for each day:

A combination of faster interval runs, balance-stamina and strength training will not only maximize your fat burning, but will also help you avoid injuries (another major concern with high-impact exercises such as running). Bottom line: hit the sidewalk and burn fat. Combine your workout sessions with a healthy and complete diet, and you will give yourself the best chance to see the desired results.