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How Much Jogging Should I Be Doing for Weight Loss Goal?
For most people, the answer is likely less jogging than you’re currently doing.
Most people believe that steady-state cardio, like jogging, is the best way to lose fat. However, excessive jogging can make you structurally weak and predispose you to store fat in the long run.
We’re not anti-jogging. We work with many individuals who run both competitively and recreationally. If you enjoy running or it’s your sport, that’s great. However, jogging might not be the most efficient method for losing body fat.
Why Jogging Isn’t Ideal for Fat Loss
- Initial Benefits
Jogging burns calories and boosts your metabolism for a few hours post-exercise. It helps with detoxification, strengthens your legs initially, and can lead to weight loss when you start.
- Long-term Downsides
- Long runs can break down muscle tissue, which is disastrous for fat loss. Muscle tissue burns more calories at rest than fat tissue, so preserving muscle mass is crucial.
- Over time, jogging can reduce bone density, a significant concern, especially for women.
- Jogging causes a spike in stress hormones like cortisol, which can lead to fat storage, particularly around the abdomen.
- It can compromise posture and lead to musculoskeletal problems like knee pain, ankle stiffness, and muscle imbalances.
- Efficiency and Fat Loss
As you become more efficient at jogging, you burn fewer calories for the same distance. This means you must run longer to achieve the same calorie burn, which is not ideal if your primary goal is fat loss.
More Effective Strategies for Fat Loss
- Strength Training
Incorporating strength training into your routine is crucial. Building muscle boosts your resting metabolic rate, helping you burn more calories throughout the day.
- High-Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of intense activity followed by rest or low-intensity exercise. This method burns more calories in a shorter time and continues to burn even after the workout.
- Balanced Nutrition
A balanced diet is vital to fat loss. Focus on high-quality proteins, healthy fats, and plenty of vegetables. Avoid processed foods and excessive sugars.
- Variety in Exercise
Mixing up your workouts can prevent overuse injuries and keep your metabolism guessing. Include a combination of strength training, HIIT, and low-intensity cardio.
While jogging can be a part of your exercise routine, it shouldn’t be the sole focus if your goal is fat loss. Incorporate strength training, HIIT, and a balanced diet to achieve a leaner, stronger body. Remember, efficiency in jogging is the enemy of fat loss. Mix up your routine, challenge your body in new ways, and focus on overall metabolic activity rather than just calories burned during the jog.
We help our members with a nutritional programme that works for them. If you’re struggling, give us a shout at our London personal training gyms, and we’ll help you work out a plan that suits you.
You may also find our nutritional e-books helpful to eating healthier.
Related Articles
- Are You Running Yourself Fat?
- Interval Training: Maximise your Progress
- HIIT vs Steady State Cardio
- Mastering the Art of Recovery from The Gym
- Finding Your Cardio Sweet Spot and How Much Is Just Right
