Belly fat is a very common problem for many women. In order to remove subcutaneous fat, you need to spend a lot of time and effort. Using jogging eliminates fat belly in women and trains all other muscle groups.
Does running help remove fat belly in women?
While running, the human heart accelerates its work, distilling blood at an accelerated pace. This action accelerates the distribution of oxygen throughout the body and activates the work of all internal organs.
While running, a woman sweats and with sweat all slag accumulations come out, running also contributes to the following processes in a woman's body:
- increased metabolic rate;
- breaks down fat cells into smaller particles;
- increases the body's endurance before other types of physical activities.
Regular jogging helps to eliminate fat deposits in the abdominal region in women, since during this type of physical activity all muscles are involved. In addition, while running, a woman burns a large number of calories, as a result of which the body begins to use its reserves by converting fat cells into energy.
How to run to remove your belly?
Using a sport such as running can reduce the amount of belly fat in women. However, this procedure gradually eliminates fat and requires prolonged exercise, so the woman's desire and attitude for the upcoming activities is of great importance.
Running technique
In order to eliminate fatty deposits in the abdominal area, the following rules must be observed:
- classes require regularity, running is carried out in any weather conditions;
- jogging should be given at least 40 minutes daily;
- jogging should be jogging for the first 10-15 minutes, after which it is necessary to switch to intensive jogging. At the end of the lesson, you must again switch to a more calm pace;
- regularly increase the distance by at least 100 meters;
- exercise in the morning;
- before running, you need to warm up and prepare the muscles for the upcoming load.
It is necessary to conduct classes in the fresh air, but if such an opportunity is not available, you can use a treadmill. Many women use jogging in one place at home, this activity is less effective, but it also helps to reduce body fat.
How long does it take to run to remove the belly?
To achieve a visible result, it is necessary to gradually increase the load. For beginners in running, it is recommended to start with a 20 minute run.
Warm up before class. Gradually, the load increases to 40-45 minutes. Experienced runners are advised to increase not only running time, but also the number of approaches to workouts, increasing them up to 2 times a day to achieve results.
When will the result appear?
The result from running depends on the individual characteristics of the woman's body structure. Also of great importance is the amount of fat accumulations in the abdomen. The first noticeable results will be achieved after 4-6 weeks of daily exercise.
The advantage of this kind of sports is that the woman's body evenly loses fat and the result is more stable and lasts for a long time.
If you need to speed up the fat burning process, you need to use additional exercises, such as jumping rope and swinging the press to maintain the tone of the abdominal muscles.
Calorie burn and fat burning while running
The number of calories depends on the intensity of running, the higher the load, the faster calories are burned and the number of fat cells decreases.
On average, using running, you can achieve the following results:
| Average weight of a woman | Jogging (40 minutes) | Intense jogging (40 minutes) | On site (40 minutes) |
| 60 Kg | 480 calories | 840 calories | 360 calories |
| 70 kg | 560 calories | 980 calories | 400 calories |
| 80 Kg | 640 calories | 1120 calories | 460 calories |
| 90 kg and more | 720 calories | 1260 calories | 500 calories |
As a result, the woman spends fat cells gradually, however, despite this, after a lesson for 2 hours, the body is set to burn additional energy, which also has a positive effect on the condition of the figure.
Do you need a diet when running to lose belly weight?
With a lot of fat in the abdomen, women find it very difficult to improve their figure with one running exercise. In order for the result to be noticeable, dietary nutrition must be followed.
The essence of the diet will be that a woman consumes fewer calories, and during physical exertion, the body begins to produce the necessary energy by burning fat.
To eliminate a fatty belly, it is recommended to abandon the following types of products:
- bread;
- sugar;
- flour and pasta;
- fatty meats;
- oil;
- fast food;
- confectionery.
The diet should consist of the following foods:
- fiber;
- fermented milk products of low calorie content;
- boiled meat (chicken, beef);
- boiled vegetables;
- fruit;
- porridge without milk;
- coarse bread.
Eating food is done in small portions up to 5 times a day. It is not recommended to eat food before the start of classes. Eating should be done only 40 minutes after the end of the workout. An integrated approach to the problem will accelerate the reduction of fat cells in the abdomen in women.
Reviews of losing weight
After giving birth, there was a problem with the side and a saggy belly. I started to run regularly in the morning, gradually increasing the load from 25 minutes to 1 hour. For the first 3 weeks, there was no result, but gradually the belly began to decrease, and the advantage of such an exercise is the rapid elimination of cellulite and training of the whole body.
Eleanor
When deciding to eliminate the belly with jogging, it is necessary to consider the fact that this type of activity leads to weight loss in general. I have been doing physical exercises for more than 3 months, during this period the fat stomach has disappeared, but the muscles of the legs and buttocks have strengthened and increased. Therefore, when running, it is necessary to take into account the individual characteristics of the organism.
Marina
To eliminate a fatty belly, you need to jog every day, use a contrast shower and, of course, diet. If you eat everything in a row, there will be no result from exercise, well, except for a good morning mood and a charge for the whole day.
Rome
I use a treadmill as a workout, on average I burn up to 600 calories per hour. At the same time, they can enjoy their favorite TV series and exercise in any weather. I think jogging is a great workout for those looking to get rid of excess fat.
Elena
Running improves health and shape. Regular exercise allows you to eliminate fat not only in the abdomen, but also in the thighs. However, regularity should be observed to achieve visible results.
Ksenia
Belly fat in women is a very common problem that can occur at absolutely any age. Using jogging to eliminate fat cells allows you not only to achieve visible results, but also to improve the body. Regular exercise activates the process of breaking down fat cells and removes it from the body without harm to health.
