Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.
For men, the target waist size is under 40 inches. The good news is that studies show6 that moderate- to high-intensity aerobic exercise such as running can help reduce visceral fat, even without changing your diet.
Working out does not burn or melt fat. When you work out, your muscles will begin to grow and expand under the already existing layer of fat there. The expansion of muscles, coupled with the fat in your body, will make your waistline bigger.
Running can burn up to 671 calories in 30 minutes if the right conditions are met. Aerobic cardiovascular exercises, like running, have many physical and mental advantages. One of them is weight control. There's scientific evidence that less than three hours of cardio a week can help you maintain your weight.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
One of the biggest “problems” with just running at a steady, moderate-intensity pace is that the calories you burn are limited to the time you spend sweating. Once your body adapts, the benefit is limited. That's why weight training is oftentimes viewed as better than “just” running.
In one study looking at overweight adolescents, those who did cardio work for 30 minutes and strength training for 30 minutes , three times a week for one year, lost more body fat and whittled their waist circumference more than those who just did aerobic exercise.
Regular running is found to reduce the risk of heart disease and strokes in females. Running is also known to reduce your blood pressure. Running boosts health of your vital organs such as heart and lungs by improving circulation.
Then you go running and this also creates high levels of cortisol levels in the body, explained NASM-certified trainer Ondrea Lynn. "They go back into their life after their run and repeat the stress cycle." Increased cortisol levels can cause your body to hang on to fat on your tummy more than on other places.
Rotate activities during the week
Your goal should be to change up your cardio workouts often. You can rotate between treadmill/running, rowing, biking, and swimming throughout the week. Your body will use different muscles each time, and you'll burn more calories. Besides, it's fun to change and experience a variety!
Multiple regression tells us that on average, for every 8.5 pounds lost, people dropped an inch off their waist. (And for every 1.5 kilograms lost, people dropped a centimeter off their waist.) Every 10 pounds lost was accompanied by 1.18 inches of waistline reduction.
Remember, the CDC recommends pacing yourself at 1 to 2 pounds of overall weight loss per week. So, it could take 1 to 2 months before you notice your waistline shrinking.
"It is possible to lose inches from your waistline within two weeks of beginning a diet and exercise program, with the caveat that those with more abdominal fat will see larger decreases more quickly."
You can also lose inches in 30 days. "Just in my own 15 years of experience in working with patients, I have seen some lose up to five to 10 inches in a month from losing four to eight pounds," Jim told POPSUGAR.
What is runner's face? If you haven't heard the term, you've likely seen it. It is the face of a lifelong runner with leathery, saggy skin and a gaunt appearance. It is the result of lots of sun exposure and little body fat.
A new exercise regimen puts stress on your muscle fibers. This causes small micro tears, also known as micro trauma, and some inflammation. Those two conditions in your muscle fibers are the reason you may gain some weight.
Running is a great way to get in shape and lose weight. But it's a high-impact exercise. High-impact workouts can be harder on your body than low-impact exercises like walking.
"You will see improved cardiovascular and respiratory function, strengthening of all your leg muscles, as well as your core, back and arms, and greater bone density. It is also one of the best calorie-burning cardio workouts you can do."
Yes, running builds muscles in the glutes, but it depends on the type of running. Sprinting activates type II fibers, which are larger and more able to increase muscle size, whereas distance running uses smaller type I fibers that are better for endurance.