losing weight when running

[hockeyshmockey10 0]

if you ran a couple miles a day would it make extra fat that you have built up go away? in my situation, i have stopped playing college lacrosse and i have been done with hockey for the last year (hs) and i have picked up a bit of weight. i was normally around 160, then with all the working out and running i picked up 20 pounds in muscle. but since i havent been that active, i have built some fat areas in my abs. if i started to run more, would this make the fat in my belly go away? i have been eating better and drinking a gallon of water a day and noticed a slight change, but if i started to run more and eat better...would i eliminate a lot of the belly fat?

thanks

[Eazy_b97 1]

Yes, burning more calories than you take in will result in weight loss. Running burns a fair bit of calories.

[hockeyshmockey10 0]

so if i am a pretty decently built guy. i just have hit a wall in terms of my abs. im 180 now lets say...and want to get to 165.

what should be my routine until i can get to that point...

like eating... training...etc

[Dangles 0]

What other self-guided activities burn a bunch of calories?

[hockeyshmockey10 0]

well let me clarify. i would like to get down to as little fat % as possible. im asking for a good routine without playing a sport. so for example... run 3 miles, eat a powerbar and then eat a snack and do abs. something like that from someone who has been in this situation or knows what to do. so if swimming is something i should do...then ill do it.

[kovalchuk71 212]

Sex ;)

Actually it burns about 350 calories....

But seriously, anything physically activating...Basketball is very good, Swimming, biking etc.

[tokes 0]

If you burn more calories than you take in, you're going to start burning off fat and loosing weight, it's how your body works. Reduce the quantity and increase the quality of food, and keep up the cardio and you'll start to lose weight. Shouldn't be that hard, I've gone from 203 to 186 in a month without a radical change to my diet or exercise. You wouldn't believe how big of a difference the small stuff makes.

[UMWhockey 0]

go to your local gym and take spinning classes.... an hour of that three or more times a week and you will loose a ton of weight

[Jason16 0]

Get a jump rope and start skipping. 10 mins of jumping is equivalent to 30 mins of running. You'll burn between 70-110 extra calories in a ten minute session depending on your weight and exertion level. Swimming is also a good choice

[#94 3]

Jumping rope also increases footspeed and builds up your ankle strength/gastrocnemius (calf muscle) strength. Highly recommended for hockey and/or body fat reduction.

[headonaswivel 1]

well let me clarify.  i would like to get down to as little fat % as possible.  im asking for a good routine without playing a sport.  so for example... run 3 miles, eat a powerbar and then eat a snack and do abs.  something like that from someone who has been in this situation or knows what to do.  so if swimming is something i should do...then ill do it.

K I've read many working out/nutrition posts on here in the past, and never responded. My background...I've trained with national level competitve bodybuilders for a few years, as well as pro athletes in puck and football. I also studied exercise physiology in university. So I know my shiz.

Training wise, it sounds like you want what person wants. Build muscle/lose fat.

Working out, I'm not sure of any particular program or method you chose to follow, but I suggest when you do train, keep the intensity high and the rest time short. This has a few affects. It builds strength/muscularity faster, forces your lactic acid system to learn to get rid of byproduct faster, leading ultimately to quicker recovery and higher strength. Also and more importantly it forces you to make your overall systems work harder. You can get the same result of a cardio workout in a weight based workout when you work out hard enough. My resting heart rate is friggin 42. Don't spend much more than an hour in the gym. 45 mins is ideal.

Cardio wise, since you are no longer playing, I suggest Running for 25-40 minutes at different levels 3 days a week. Hills, slower, faster etc. The same as playin hockey/lacrosse. Again this will help because instead of just getting a pace, you are workin more/less throughout, forcing your metabolism to speed/slow and in turn doing quite a bit of overall body work with it.

Do your abs every other day. Not every day as they are a muscle like any other, and you wouldnt be the guy who does his chest every damn day. Make use of the Swiss balls, those things are wicked, and done properly totally isolate your abs. Also, twisting exercises for the core trunk helps with definition, and also build stabilty and power for sport.

Most importantly is diet. Good that you are drinking water. Don't stop. But forget the powerbar after the run. Get some liquid sugar like a fruit juice and most importantly a protein after you finish. Not before doin abs cause its impossible to work out with food in the system, as blood needed for training is being used to aid digestion. Wait about an hour and a half to 2 hours after lunch/dinner etc. before working out or running. Then have a quick liquid protein/sugar drink after to immediately repair the system you just broke down. Eat your meal about an hour or so after that. Make sure when you are stayin this active to keep the water intake up, eat with your head not your stomach. Whole grains, yams and potatoes, clean protein sources, fresh veggies fruit and maaaad water. Stay away from white sugar or white flour when you can.

Try to eat every 2 1/2 to 3 hours. Ya, 6 times a day. Less food, but more often. Your metabolism is gonna require it

Good luck.

Edit: By no means is running the best. Just a easy choice. Like anything else you will get bored so mix it up. Any sport where you are active for 30 mins to an hour.

[hockeyshmockey10 0]

damn, thanks a lot! very informative. the force is strong with you...but yeah i really want to get back and i guess really lose the fat i have gained. so i like my size but just want to be vacuum sealed with my muscle lol. is there a good site that shows what to do with a stability ball? i have one of them but use it for mostly crunches and pushups...

[LegoDoom 0]

Most importantly is diet. Good that you are drinking water. Don't stop. But forget the powerbar after the run. Get some liquid sugar like a fruit juice and most importantly a protein after you finish. Not before doin abs cause its impossible to work out with food in the system, as blood needed for training is being used to aid digestion. Wait about an hour and a half to 2 hours after lunch/dinner etc. before working out or running. Then have a quick liquid protein/sugar drink after to immediately repair the system you just broke down. Eat your meal about an hour or so after that. Make sure when you are stayin this active to keep the water intake up, eat with your head not your stomach. Whole grains, yams and potatoes, clean protein sources, fresh veggies fruit and maaaad water. Stay away from white sugar or white flour when you can.

Try to eat every 2 1/2 to 3 hours. Ya, 6 times a day. Less food, but more often. Your metabolism is gonna require it

Are you counting the protein shake as a meal. Even if you are, eating 5 times a day is tough for me. Any suggestions for an easy meal or two? I'm often in 4 hour meetings during the day.

Very good advice though.... I agree with all of it.

[headonaswivel 1]

Ill give you an idea of a normal day for me. Now bear in mind that in the spring and summer I fish commercially, and in the previous couple winters I have about 5 months off...... lovely but totally going nowhere....so I am goin to business school in the fall.

Breakfast: 4 or 5 poached free range eggs. 3 whole and 2 just the whites. (The darker the yolk the better they are for you. Its pretty tough for many people, but when you have an option always go free range/organic when ya can. So many nutrients in it that are leached out of penned or chemically done food....thats a different discusion though man..)

Hashbrowns or stovetop oatmeal with some frozen fruit thrown in.

3 hours later: Shake with 2 scoops protein,cup skim milk, cup frozen fruit. LEGO, for you or anyone that doesnt have the time to dick around with a blender, protein bars are a fine substitue, or a shaker with protein and milk or juice you have ready to go.

2 hours later: Lunch- tuna sandwich or grilled chicken sandwich on wheat/ grainy bread. Some fruit and yogurt.

2-3 hours later I work out. Also either have a noon hockey or an evening game on alternating days. I'm on the ice 4-5 times a week, gym 4-5 days. In the gym I'm 2 days on, one off. Only weights, leave the machines alone when you can help it. Weights help you use stability muscles, and aren't on a set axis.

Post workout shake of juice and protein withinh 15 minutes after working out.

Dinner hour later- Salad or raw veggies and dip. Brown rice or yam/potato/sweet potato. Chicken/fish/steak/ground beef. Try to find some good wild fish now and again. It'll do ya tons of good.

Another shake late at night.

Thats a normal day. Now I'm not totally nutso strict everyday. Thats not normal. Eat something that isn't like "healthy" here and there, just generally make smart choices and if you're putting in the work and gettin good rest you'll definately see it on the outside.

Also, very important is to use good olive oil and nuts and avocados and butter not margarine. Healthy fats are absolutely underrated.

Again if you don't have time, eat bars instead of shakes, or buy the premade shakes from EAS or BIOX or any company you trust and doesnt taste like ass. 7-11 seems to actually carry really good stuff now, aside from the obvious supplement stores.

ALSO DRINK WATER WITH EVERY SINGLE DAMN MEAL. Can't stress it enough. 8 cups a day.

For the swiss ball, google Paul Chek. That guy is the guru for ball exercises.

[LegoDoom 0]

Besides the shake at night, I actually have a similar type of routine except when I have long meetings and have a tough time getting in the morning or afternoon meal.

I just started a new dumbbell routine recently and really like it so far. I've known to eat a meal an hour after having the post workout shake. But are you supposed to have the shake after you lift or is it ok to have it after cardio (I run after I lift)?

[headonaswivel 1]

Oh yeah, shake it up when you are done completely not between.

[Smith 0]

so if i am a pretty decently built guy. i just have hit a wall in terms of my abs. im 180 now lets say...and want to get to 165.

what should be my routine until i can get to that point...

like eating... training...etc

God 180 lbs, I would be wasted away. I have never been (as a adult) below 210 lbs Wish I had the problem

[hockeyshmockey10 0]

well at my height/age i am supposed to be around 165 lbs. i would love to be the same size, just all of the fat knocked out. think brad pitt in fight club...that would be my goal. 170 ish but like no fat...

[Nelly 0]

I find dressing in sweats on a warm day and skating at variable speeds for an hour or so a day gets me sweating and my heart rate up very high so that I burn fat decently. I can't run because I blew out both knees 2 years ago and it puts too much strain on them, so I have to rely on skating and biking for cardio. Works great and I almost have all of that thin layer of fat on my stomach gone! I am also trying to to maintain the daily routine that the other guys are talking about, but sometimes its hard to do on a 17 hour shift. I also try and skate to and from work and during my lunch break on those days (unless theres frost on the ground in the morning).

[Jim A 4]

no reason to eat a powerbar after 3 miles of running, when running you don't really need to replace stuff other than fluids like that unless you are going 1hour+...would you eat a powerbar after 20-25 min on the bike?..replace fluids..but if you burn 300 calories in 30 min and you eat a 220 calorie powerbar...its like you walked for 15 min..

running is good for losing weight because it is an impact sport..every time you put the foot down the force puts your body to work besides your aerobic system..

mixing up your running workouts will help too...some days 3 miles is good..other days you might want to do warmup (2 laps, 5 100m "strides" 2-3 accels (walk 100, jog 100, stride 100, sprint 100) and then do some hills, fartlek etc (run hard for 90 seconds, easy for 90 seconds) some days do 2 miles..other days 5...otherwise the body becomes very adept at running 3 miles..

wearing sweats doesn't make you burn fat...you just sweat more...

go longer and slower..body uses fat more..

shorter and more intense you tap into the glycogen stores first (which can take you through 2+ hours initially without refueling)

[Nelly 0]

Thanks Jim

[Overtime 0]

sorry please delete :P

[saba 0]

Please add some swimming to this weekly workout. I try to get at minimum 20 minutes straight swim time, but as others have mentioned mix it up on time and intensity. Swimming is a nice full body workout

[Quintin 16]

Find a program and stick to it!

If you want to burn fat in a specific area AKA abs, build up your abs and then do some fat burning exercise. Muscle burns fat a lot quicker than if you just did fat burning exercises.

Losing fat isn't instant. It takes time. Find a program you have fun doing and stick to it!

[jmiro 55]

never do abs first thing in the morning. You can really hem up your back that way. Remember it is roughly 4ooo calories that make one pound of fat. Healthy weight loss is only about 2-3 pounds a week after your first week. we all have abs just hidden by the fat.