How often should you jog if you want to lose weight?

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Running is the best option to burn fat, but with the right design, the result becomes visible faster.

Running (even mild) is the most effective way to lose weight and stay in shape, but a good pair of shoes is not enough. What plays a key role in maximizing your calorie and fat burning process while running is the amount of time you spend each day. Another important factor is the frequency with which you go out on the streets.

Experts advise that starting with jogging twice a week and progressing gradually (within a month) to four to five days, helps a critical issue, that of the safety of your joints and muscles: if you don’t have prepare your body slowly and steadily through low difficulty and gentle rhythms, a possible injury, even the most trivial, can get you out of the routine for weeks.

After the first month, and after you feel your body is capable of something more, stay on routes of 20 to 30 minutes, always at a comfortable pace, while every two or three days increase the distance, up to 60 minutes of continuous jogging. And that’s exactly where the big fat burning secret lies: you don’t look at the tree (the 3 or 5 kilometers you cover every day), but the forest (the 20 to 40 kilometers you go through each week, with perseverance and dedication).

Another good trick for faster weight loss – although a little more advanced – is the shortest distances with constant alternating pace. The HIIT method, the most widespread and scientifically proven “routine” of the road for a total increase in metabolism, is the following: 30 “fast walking, 30” jogging, 30 “sprint. And so on, for 30 to 40 minutes.

And if with the typical daily 60-minute jogging you can lose up to 3,500 calories a week (which is equivalent to a kilo of fat), with HIIT running the levels double. Combined with a weekly diet high in lean protein, slow-digesting carbohydrates and polyunsaturated fats, losing weight from your body will become visible in less than three weeks.

This article was originally published on: https://esquire.com.gr

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