Running is the most effective in terms of fat burning, but not the easiest type of exercise. After all, for the body to begin actively consuming calories from fat reserves, you need to run for at least 30 minutes without stopping. With the help of our tips, you can do this in just 6 weeks and “master” your first five-kilometer race!

Instead of starting

If you think that you can last at least 15 minutes on your first street run, moving without stopping, we hasten to disappoint you: it is not so easy for even avid fitness lovers to do this. On the street, you are hampered by the wind, uneven asphalt or a path in the park, as well as obstacles along the way. And gaps in technical knowledge can turn into problems. Contrary to popular belief, an “impact” load cannot “kill” the veins (of course, if you don’t run on asphalt for 2 hours every day), but incorrect foot placement can. When it comes to impact, amateurs will find the protection that good running shoes provide is sufficient. Therefore, before you start training according to our plan, you need to familiarize yourself with the rules and techniques of running and then undergo preliminary preparation for jogging - even if you work out in the gym or attend group training in aerobics, step, or Pilates.

Basic Rules

To avoid health problems and lose weight, you should listen to the advice of runners. When you put their recommendations together, you get the best running guide for beginners. After all, unlike some doctors, they tried all their methods, first of all, on themselves. Here are some recommendations from amateur experts.

Stick to the right pace.

Do not hurry! There is no need to try to run like a real sprinter - maintain a speed of 7–9 km/h. This is the optimal pace for “fat burning” running. Getting to the “correct” speed (if you don’t have a pedometer) is very simple: first walk for 2 minutes at a normal pace, then switch to a fast walk (6-7 km/h), as if you are in a hurry, but have not yet decided to run. Next, pick up your speed a little and run at a slow pace (so that you can carry on a conversation while moving).

Don't forget about warm-up and cool-down.

In the spring it is still cool outside, so it is especially important to thoroughly warm up your muscles before training - otherwise you can accidentally injure them. And after jogging, in order not to catch a cold, do not forget to gradually “cool down” your hot body. “The warm-up scheme is as follows: run for 3 minutes, then do exercises, first warming up the upper parts of the body, then the lower parts. Do you remember how in school, during physical education classes, you rotated your head first, then your arms, knees, and feet? Do these exercises. Next - squats for 2 minutes and lunges. Well, then you can start running,” says Vladimir VESELOV, track and field athlete, founder of the Moskva river runners movement. To cool down after a run and get your heart rate back up, walk at a brisk pace for 5 minutes, then slow down and walk at your normal pace.

Eat a snack half an hour before your run.

Running on an empty stomach is harmful, but you also can’t eat a lot: the ideal amount of food is no more than 150 g. “You can’t run on a full stomach: this can cause pain in the side and discomfort,” advises Alexander MIRONENKO, an expert in group programs at the X fitness club network. -Fit.

Your first 5 km

The goal of the training - to run 5 km without stopping, and not 1 or 3, was not chosen by chance. This is exactly the distance that can be covered in 35 minutes at a speed of 7–9 km/h. However, before you start full-fledged training, you need to prepare your body for cardio exercise on the street.
If you have trained in the gym, on a treadmill, but have never run outside.
During the week, try to walk as long as possible every day at a fast pace (6–7 km/h). On the weekend, take a long walk (up to 2 hours) at your most comfortable pace. Next, start training according to plan.

If you are new to fitness.

2 weeks before starting training, 3 times a week, do this: 10 minutes of walking at a fast pace, 1 minute of running, then repeat this sequence 2 more times.

With insufficient physical training.

If after 2 weeks it is difficult for you to run for more than a minute without stopping, follow the preparatory scheme for as long as necessary.

Heels and toes!

How to run correctly: from toe to heel or from heel to toe - a question from the series “what came first: the chicken or the egg.” According to research by Harvard University scientists, the results of which were published in the journal Medicine Science in Sports Exercise, you need to push off the ground with your toe - this technique reduces the risk of injuries while running. “In fact, it doesn’t matter whether you run from the heel or the toe: it all depends on personal preference. Each method has its own advantages. If you run “from your heels,” you will burn more calories and train your hamstring muscles, explains Vladimir Veselov. “Well, running “off the toe” will allow you to train longer: marathon athletes often run this way in order to save strength and endure a long distance.”

Between us girls

When planning jogging, you need to take into account some features of the female body. Here are some helpful tips to help you adjust your running plan.

Don't skip workouts during your period.

If you feel good, there is no need to give up your next run. Moreover, according to experts from the American Running Association, jogging at a moderate pace is excellent for getting rid of abdominal pain during menstruation. This is facilitated by improved microcirculation in the pelvic area and the production of endorphins - natural painkillers.

Provide your body with calcium and iron.

If you jog regularly, your body needs extra doses of calcium and iron, two minerals whose needs increase as physical activity increases. Good sources of calcium are dairy products, and iron is found in meat, seeds and nuts.

Don't run fast if you want to lose weight.

Fast running helps to increase muscle mass - that is, it makes the legs more voluminous and “heavier”. Why? It's simple: the body perceives it not as aerobic, but as a high-intensity anaerobic load that promotes muscle growth. So if you're losing weight, don't run like a sprinter - stick to an average speed.

Train without fanaticism.

Frequent long runs can cause a delay in menstruation or provoke amenorrhea. Go for long, but infrequent runs (no more than 3 times a week) or run every day, but little by little (no more than 30 minutes).

Find motivation

After three runs, do you feel like you and running are incompatible? Reconsider your attitude towards training: after all, thanks to regular jogging, you can not only lose a couple of kilograms, but also learn something new and get rid of bad thoughts.

Run in good company

Want to meet a handsome athlete? Look for a company to run with - there are many communities of running enthusiasts on social networks who regularly jog in different areas of your city. It’s no secret that nothing unites people better than some common hobby.

Learn a foreign language

Listen to a series of lectures on management. which you have long dreamed of learning new words in English. Download words to remember or an audio textbook on economics to your smartphone or player and run around acquiring new knowledge.

Work out in the park

If you're looking for a change of scenery on the weekend, go for a run in a park you haven't been to in a while and run for 40 minutes at a slow to moderate pace.

Drink and run

The amount of water you need to drink before exercise depends on your fluid level. There is no point in drinking more - otherwise your run will be reduced to looking for blue booths in the park. “Determining whether you have enough fluid in your body is very simple,” says Dr. Lewis Maharam, Chief Medical Officer of The Rock'n'Roll Marathon Series. - Look at the color of your urine: ideally, it should be light, slightly yellowish. If the color resembles apple juice, you need to drink a little more liquid.” After your workout, drink as much as you want. Did you sweat a lot during your workout? Don't forget to add a little salt to the water. “Sodium is lost through sweat,” says Bob SIBOHAR, author of Nutrition Periodization for Endurance Athletes. On the one hand, no salt means no swelling. However, its deficiency in the body can provoke night cramps in the calves and pain in the legs.

Mass 4000 rich in vitamins and minerals such as: vitamin B1 - 133.3%, vitamin B2 - 138.9%, vitamin B6 - 140%, vitamin B12 - 53.3%, vitamin C - 88.9%, vitamin E - 86 .7%, vitamin H - 400%, vitamin PP - 120%, calcium - 74%, phosphorus - 48.8%, iron - 66.7%, iodine - 133.3%, zinc - 70.8%

Why Mass 4000 is useful

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increasing the risk of developing osteoporosis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research in recent years has revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

You can see a complete guide to the most useful products in the appendix.

Three eggs fried in butter, a whole avocado, fried bacon, half a cup of nuts, double bulletproof coffee with heavy cream and four tablespoons of butter - 1000 calories for breakfast - is that crazy? What happens if it stays like this for 21 days? An experiment at the cost of your life?

Jason Wittrock is a bodybuilder and personal trainer. Mountain of muscles. Usually such citizens throw in a dozen eggs in the morning, eat low-fat cottage cheese like crazy, and prefer chicken breast to all dishes. Wittrock is a rare exception. He is a consultant on LCHF nutrition and on the youtube channelJason Wittrock constantly dispels myths about diets. In particular, he decided to show that the calorie theory is not confirmed in practice.

“Calories equal calories is a f**king lie,” Jason emotionally explains why most people cannot lose weight following the advice of classic trainers and nutritionists.

Jason decided to demonstrate what will happen if you openly go over your “caloric intake.” Over the course of 21 single days, he ate 4,000 calories! But he got most of it from fats.

Wittrock filmed every day of the Keto Challenge and logged all the data into the MyFitnessPal app.

AT THE START

Age 35 years, height 170 cm, weight 67 kg.

5.2% and 94.8% – fat to muscle ratio. Wittrock took measurements using a BOD POD, the most accurate device available to date for determining the ratio of fat to muscle in the body. A person sits inside a special container and after a few minutes receives the parameters of his body.

Before the experiment, Jason's average daily calorie intake was 2,000 calories.

His KBZHU for 4000 kcal for 21 days looked like this:

75-80% – fats (300-350 grams),

15-20% – proteins (150-200 grams),

5% – no carbohydrates (50-70 grams)

The diet consisted of: eggs, avocados, fatty meats, low-carb nuts (macadamia, almonds, pecans), red fish, cheeses, green vegetables (spinach, celery, various types of greens), fatty sauces, “bulletproof” coffee (a mixture of coffee with heavy cream, butter and coconut oil) and, of course, oils - butter, coconut, macadamia, avocado.

Jason continued to train at his usual rhythm: 5 strength exercises per week, interval training according to the Tabata protocol, and abdominal exercises.

On Jason’s Instagram, in addition to endless bodybuilding posing (sick), there is a baby son...

... a lot of fatty food and a couple of Chihuahuas

WHAT'S HAPPENED

Jason's weight increased over the first few days, reaching 68 kilograms (150 pounds) on the fifth day, and then began to decline.

As a result, by the end of the experiment, Wittrock’s weight was 65.6 kg, the proportion was 5% fat, 95% muscle mass.

That is, within 21 days, fat mass decreased by 0.2% - not a significant amount at all, which may even be a measurement error. Something else is more important. The athlete overeated, the caloric content of his diet was 2 times higher than usual, and at the same time he did not gain a single gram of body fat. Wittrock consumed more than 300 grams of fat daily and did not get fatter!

In the video blog, Jason says: “I looked at lions and realized that in the wild, the body of any of them works like a well-functioning system. If they want to eat, they go and eat because they need it. They eat as much as they need to feel full. Maybe we should follow their example?

They don't count how many calories they eat. We, consuming all this highly processed, carbohydrate-filled food, feel hungry every 2 hours due to constant spikes in blood sugar and insulin and cannot rely on our feeling of hunger. Reduce carbs, don't be afraid of fats, and your life will change."

In general, Jason promotes intuitive eating, which is so beloved by women, but excludes the carbohydrate factor, which misleads “intuition”.

CALORIE THEORY

People didn't always believe that calories equal calories. The caloric theory appeared in 1960, following . When citizens who, on the advice of doctors, switched to “proper nutrition” (a minimum of fat and a maximum of “healthy carbohydrates”) began to rapidly gain weight, nutritionists suggested that they eat less (reduce caloric intake) and move more (“burn” calories).

But the human body is not subject to “elementary physics,” but to complex biochemistry and endocrinology. The formation of new fat cells in the body does not occur due to excess calories, but under the influence of hormones, in particular insulin, serious surges of which occur in the body when consuming sugar.

In order to start using accumulated fats, you need to lower the level of insulin in the blood. And to do this, give up foods that cause it to jump. That is, limit carbohydrates, eat a moderate amount of protein, and the bulk of the diet should be fat.

Our body is not a calorimeter stove that simply burns everything that is thrown into it indiscriminately. If the calorie theory were correct and the body’s work fit into simple mathematical formulas about the difference between calorie intake and expenditure, then such a result of Jason’s experiment would be impossible. Most fitness trainers, unfortunately, don’t know about this yet. Therefore, when the next hardware guru offers you an egg, chicken, cottage cheese and a banana, remember: not all trainers are equally useful.

Important. Jason Wittrock is a professional athlete and coach. He conducted his experiment under the supervision of doctors. Anyone can eat whole fatty foods until they feel full, but it’s still not worth it to consume 4,000 calories if you don’t have a team of specialists and a noble goal of dispelling a nutritional myth.

Photo: Jason Wittrock

Each of us secretly looks with admiration at on-screen beauties and handsome men. A slim figure is not only beauty, but also health, because obesity does not bring anything good. If you decide to start losing weight, then the most important thing is to carefully weigh and calculate everything, and not force your body by mindless fasting. The article will help answer the question of how many kg are 1000 calories. How to correctly plan your diet for the specified figure and what physical exercises to use?

So how many kilograms are in this cherished figure?

Without a doubt, a person's weight and the calories they consume are related. We constantly eat to maintain our vitality. As a result of this, our body weight can either increase or, conversely, decrease. It all depends on the amount of energy consumed with food, which is expressed in calories.

In order to lose one kilogram of weight, you need to burn seven thousand calories. Therefore, after making simple calculations (1000 grams * 1000, you can come to the conclusion that a thousand calories is 143 grams. And 1000 calories is how many kg? You can answer this question like this: if you lose a thousand kilocalories, then you will lose weight by one a seventh of a kilogram.

How to control the amount of energy coming from food?

The main sources of energy for any body are fats, carbohydrates and proteins. The most energetic are fats, since one gram of carbohydrates and proteins contains four calories each, and one gram of fat contains nine. Using this data or special tables in which the energy value of each specific product or dish has already been calculated, you can easily control the energy received with food.

Moreover, if you want to stay in the physical shape you need, then this is one amount of calories consumed, and if you want to lose weight, then it’s completely different. During weight loss, their value decreases. And in order to calculate the figure you need, you need to use a calculator for calculating calories for weight loss.

How to make calculations correctly?

The formula for calculation is not difficult. You should have the following information before calculating your daily caloric intake:

• age;
• height.

The amount of calories a person should consume is equal to the sum of the products (weight x 9.99 + height x 6.25 + age x 4.92). Weight is taken in kilograms, age - in years, height - in centimeters.

After this, women subtract the number 161 from the sum of the products, and men add the number 5 to it.

The resulting figure is the amount of energy that a person should receive during the day, regardless of whether he leads or spends all his days in front of the TV or computer.

We calculate the required number of calories taking into account physical activity

The calculator for calculating calories for weight loss in this case will be slightly different. The bottom line is that the resulting energy from the first formula should be multiplied by a coefficient that corresponds to your lifestyle. The following coefficients are distinguished:

1. 1.2 - sport is completely absent. You replaced it with a sedentary lifestyle.
2. 1.5 - there is also no sport, but due to life circumstances you walk a lot or do household chores that require energy expenditure.
3. 1.6 - if you add several fitness classes per week to the previous point. For example, three times for an hour a day.
4. 1.75 - in everyday life you do not lead an active lifestyle, but do intensive physical exercise for seven hours a week.
5. 1.8 - you are active in everyday life plus you spend six to seven hours a week on physical activity.
6. From 1.9 and above - you are an athlete, and your life is closely connected with constant physical activity.

When wondering if you burn 1000 calories, how many kg of weight will you lose, do not forget that a sharp decrease in energy value and constant physical activity can lead to irreversible reactions in the body. He will get used to it and stop eating, and you will inevitably begin to lose weight, and it will no longer be healthy thinness.

How to correctly calculate calories for weight loss?

Calculations obtained using the above formulas will give you the number of calories, consuming which you will not lose weight, but also will not gain excess weight. This is your norm.

In order to lose weight, it is permissible to reduce this norm by ten to twenty percent. Even such a small restriction will help a woman lose up to six kilograms of excess weight in one week.

It is difficult to calculate the exact number of calories consumed per day, but it is quite possible. If you have already wondered whether 1000 calories is how many kg, then you are ready to follow your dream.

Remember that one teaspoon contains about seven grams of product, and a tablespoon contains about fifteen grams. One faceted glass is 250 ml or mg.

At the end of the day, write down in a notebook everything you ate and drank during the day. Take a chart of calorie counts for a variety of foods and drinks and calculate how many calories you have consumed. If the resulting figure is greater than what is needed for weight loss, then the next day reduce your diet by as much as necessary.

Physical activity for weight loss

Many people wonder how much they need to jump to burn 1000 calories. Let's figure this out.

Jumping rope is the most effective way to burn calories. On average, a person weighing 75 kilograms burns 980 kcal per hour while jumping rope.

During any physical activity, muscle mass will be trained, which is responsible for burning fat deposits. Therefore, for example, even minor fitness activities have a positive effect on your figure.

In order to achieve an ideal figure, you need to perform workouts regularly for one month or even longer. Initially, you will feel aching pain in your muscles, but proper warm-up and continued exercise will put everything in its place.

How long do you need to run to burn 1000 calories? The calculation is carried out not in the number of meters covered, but in the running time. The faster you run, the more calories you will burn. On average, we can say that you can burn 1000 kcal/hour at an upward rate.

Sample menu for 1000 calories

If you follow a diet for a long time and consume thousands of calories daily, this can lead to metabolic disorders. A reasonable limit for such nutrition is no more than one week.

You need to eat small meals throughout the day. This is in the morning, at lunch, in the evening and two snacks during the day. An example of such a menu:

1. For breakfast, eat two tablespoons of low-fat cottage cheese and a slice of rye bread.
2. A snack in the form of any one fruit.
3. For lunch, half a serving of vegetable soup, leaf salad, 100 grams of boiled chicken and lean buckwheat porridge.
4. For an afternoon snack there is also fruit or walnuts (two pieces).
5. For dinner you should eat a soft-boiled egg, a vegetable salad, and some lean oatmeal.
6. A few hours before bedtime, you can drink a glass of low-fat kefir.

If you asked yourself the question of how many kg are 1000 calories, then most likely you are unhappy with your appearance and want to change your figure for the better. Take advantage of the article’s recommendations on proper weight loss and don’t overdo it!

Nutrition is an integral part of any training, especially during the period of muscle building. In the last article we talked about a super-intensive program for mass. Of course, the food here should be special. First, let's look at the main points related to taking supplements.

• Take creatine. Not only does creatine force more fluid to be pumped into the muscles, but it also enhances the strength of the working muscle by increasing the level of phosphate in muscle tissue. This substance stimulates the production of ATP, which is the main fuel for muscle activity. Take 3-5 grams of creatine mixed with a protein shake before and after training.

• Take it. This amino acid causes the body to produce large amounts of nitric oxide, which increases the lumen between blood vessels and promotes blood saturation of all muscle fibers. Take 3-5 grams of arginine in the morning, then half an hour before training and before bed.
• . This substance accelerates recovery and stimulates the production of growth hormone. Glutamine also helps increase the amount of fluid in the muscles, which increases pumping. It should be taken 5 grams along with arginine.

Before presenting the nutrition plan itself, we will consider some important features of nutrition during the weight gain program.

• Eat 6 times a day, to do this, divide 3500-4000 calories into six meals. The intervals between doses are approximately 2-3 hours. On days when you don't train, include a seventh meal.
• 30% of total calories should come from proteins, 50% from carbohydrates and 20% from fats. Try to follow this as strictly as possible. There should be 3 grams of protein and 6 grams of carbohydrates per kilogram of weight.
• Due to the wild intensity of the training, the total calorie intake is also high. Be sure to consume protein and carbohydrates before and after your workout. This has the best effect on muscle growth.

Don’t forget that the final result of pumping up muscles depends not only on a competent training program and genetics, but also on how well the athlete eats. Unsystematic and thoughtless eating can ruin any training regimen. Try this diet plan - it may help you too.