Running Man

I’m a big advocate of running. It isn’t for everyone I know, and like marmite, you either love it or hate it. In my opinion it’s right up there as one of the best forms of cardio you can perform. The amount of energy expended during running makes it the ultimate calorie burner, and it’s often the best way to break through the inevitable plateau.

As well as its superior fat burning potential, running brings a whole host of other benefits. It improves cardiovascular health and lowers blood pressure. Your arteries expand and contract when running and this helps prevents them from hardening, reducing the risk of heart attack and stroke. I also find it an excellent mood booster. I can go to the gym feeling quite low and after 20 minutes of running, my outlook on everything has completely changed. A natural high produced by the production of endorphins; this is often referred to as the ‘runner’s high’.

Running gets a lot of negative press because of its high impact nature. In reality you could actually help prevent conditions like osteoporosis, by forcing the bones to grow stronger as they react to the physical demands placed upon them from running. If you are worried about your joints I would suggest you find a decent pair of trainers with a cushioned heel. You could even go to a runners shop and get advice on what pair suits your running style. Don’t keep the same pair for years, either. Replace them every so often, depending on the amount of running you do. Marathon runners replace their trainers every few months! I’m not asking you to become a marathon runner though :)

There is also a concern by many bodybuilders that running will break down the muscle they have worked so hard to attain. While this is a possibility, it’s only likely if your carbohydrate intake isn’t adequate and you’re running really hard for long periods.

Worried about burning muscle for energy?

Ease up, run at a comfortable pace.
Keep your run under 30 minutes
Eat a decent level of complex quality carbs, (whole grain pasta, sweet potato) before you run.
If you’re a bodybuilder, your diet will already be good. If you start running, take on more carbs before a run. It’s that simple.

I’ve seen bodybuilders get out of puff lifting weights, as they have paid absolutely no attention to their cardiovascular fitness. What you’ve got to remember is a little bit of running will help you lift those weights easier. It will also help you get down to that single figure fat percentage.

A friend of mine started running last year, and I asked him to post a brief account of how it’s been going. Here’s what he had to say…

About 10 months ago I started to go to the gym, to try and lose a bit of weight as I was up to 107kg. Being of a lazy disposition, running was the last thing I wanted to do, but all the extra weight I was carrying was popping my back out of alignment on a regular basis. My osteopath told me that I needed to lose weight or I will be visiting him more and more often. This gave me the motivation I needed to get off my backside and do something about it.

The good thing about running is that you can see the improvements within the first couple of weeks. When I started running, a mile use to take me 11mins 26 sec, and I had to stop/slow down to a walking pace at least 2 - 3 times, just to catch my breath. Gradually I got better until a mile became easy.

It has been a slow process for me because my diet isn’t good; if I ate a balanced diet and kept away from then beer, I would have lost more weight than I already have. As it stands though, I have still managed to shed 20 kilos. I now run at least four miles, five days a week, which takes me approximately 29 minutes to complete, and without stopping. That’s quite an achievement for me. If I can do it, anyone can. Just start slowly and build yourself up.
Paul Huish

Paul talks about it being a slow process, but I think 20kilos in 10 months is pretty impressive, and without really changing his diet. I think this goes some way to proving my point about it being the ultimate fat burner. Improving the poor condition of his back was the main motivation behind his running, and that’s exactly what he as achieved.

So, if you’re in the higher body fat percentage, and looking to shed the pounds quickly - running may be the best option for you.

Be sensible, start slow and enjoy it.

Don’t forget to combine it with weight training.

Good luck

Nick

Women and weight lifting

Weight training for fat loss is an absolute must these days. Many women seem afraid to do resistance training out of fear of becoming overly muscular, like the female body builders in the magazines. Let me tell you that it takes years of hard work to become like that. In fact you pretty much have to dedicate your life to it.

Strength training, 2-3 times a week, will not turn you into a female hulk! What it will do is give you the edge over your metabolism. Adding muscle to your body mass will help you burn extra calories all day long. Muscle is metabolically active tissue, which means your body has to burn calories just to sustain that muscle. So that’s extra calories burned just sitting down watching TV, or reading a book. Basically, more calories burned when you are resting.

Another thing that puts people off are the bathroom scales. They are the bane of any exercise programme. The truth is that these numbers mean very little when we consider the bigger picture, and there is no point obsessing over much you weigh. You may find that now your lifting weights, the number on the scale isn’t going down as fast. DON’T let that put you off! “My clothes feel looser, but my weight isn’t coming down?” It is perfectly normal, and at this point it’s best to focus on how your clothes fit, not the numbers on the scale. The scales aren’t moving because of the extra muscle you’re building. That doesn’t mean you have stopped burning fat.

Muscle and fat weigh about the same; it’s just that muscle is denser and takes up less room on your body. You’re aim isn’t to lose weight, its to lose fat and looked toned.

My tip would be to throw out your scales, or simply put them away until you’re more comfortable with how your body looks.

So, you’re burning extra calories doing nothing, around 50 for every extra pound of muscle. You’re looking more toned, have more energy and you’ve turbo charged your metabolism.

What are you waiting for? Get on those weights!

Watch the latest videos on YouTube.com

Thirsty?

I know everyone bangs on about us all not drinking enough water, but they really do have a point. Our bodies are made up of at least 70% water, and the body uses it in abundance to carry out many physiological and biological processes.

This would include tissue building for that precious muscle growth, improved circulation, healthy digestion, and it helps the kidneys keep flushing out the protein waste products. It really is a massively important nutrient.

As well as making internal organs function like well oiled machines; it’s also excellent for increased energy production. Your workouts will suffer without enough water to get maximum contractile strength, and you will find yourself giving up before the last few reps, or not being able to run that extra mile. It only takes mild dehydration to affect your resistance training by up to 10%. So if you find yourself struggling on occasions and your diet is good, lack of water could be your problem.

Tea, coffees and soft drinks don’t really count as part of your daily intake as they act as a diuretic. This means that the caffeine contained in them force water out of the body’s cells, and have a dehydrating effect. Alcohol is a diuretic at its most potent, which is why we have a headache the morning after a good night out.

Hangover = severe dehydration.

The rule of thumb is 8 glasses a day (64oz) but you may need ever more depending on your activity levels. Most of us are not even consuming that amount at present, so it’s a good place to start. Try and get your intake up to around this level, even if you aren’t thirsty! Do it gradually if you need too. It really will improve your energy levels, and also improve any exercise regime.

Thanks for reading.

Nick