how much to run to lose weight

[smartygoldenfis]

hi.
this is my first post so plz forgive me for any stupidity.

i am 20yr, 5f 7" and weigh 73 kgs [162.8 pounds] [bmi 25]
i take a proper diet but not not so called dieting and all...i avoid fast food and junk.. thats max i do.

i have lately started jogging. i would like to clear jogging means very slow running or a little faster than people brisk walking, you may estimate it as i can clear 1.5 kms per 12 minutes.
now in 2 weeks though i haven't lost any significant weight, i am able to jog continuously for 3 kms..then i take to walk for 5 mins and run for another 3..
2 weeks ago i was unable to run more than half a km at stretch


i also tried HIIT [30 secs run, 2 mins rest, 6 reps]..however i cant do it as i experience severe pain in my shin splints..or whatever.

i have following questions:

1. is this simply enough? i dont eat junk..i eat a proper diet..i may be overeating a little! [i dont know how to calculate calories in my food]
2. whenever i try to jog more faster, though from cardio point of view..i am able to run more..however i feel severe pain in shins and i have to slow down or stop. Is this OK?
3. How can i speed up weight loss? is there any particular exercise to speed it up..i mean by increasing metabolism or something.

i cant afford a gym at the moment. i use park near my house.


http://weight-loss.fitness.com/images/smilies/hurray.gif

 

[SonofJorEl]

I think you need to track your caloric intake better IMHO...because if you're "overeating" as you say then it's a question of whether the jogging is raising your caloric needs enough to counteract the overeating PLUS push it enough to force a caloric deficit.

As Steve has mentioned here several times...you need a caloric deficit to create weight loss (Steve it that's not right please correct me...don't want to put incorrect words in your mouth)..



Anyway...a tip on your shin splints..

1. It might simply be due to your change in activity level..so as you continue jogging you might feel them less and less...I notice that with me it's always this way...if I take a significant break from jogging/sprinting..when I start up again I always have to deal with them until I work my way back into it..

2. Something else that might help you that has helped me...before jogging make sure to not only stretch your calf muscles....(however you do that...I simply take a position where the toes come back up towards the shin..stretch on a wall or something)...but then you need to "stretch out the shin" by stretching and pointing your toes downward (away from your shin)..this helps me anyway..

 

[smartygoldenfis]

What about my jogging quantity?

I think you need to track your caloric intake better IMHO...because if you're "overeating" as you say then it's a question of whether the jogging is raising your caloric needs enough to counteract the overeating PLUS push it enough to force a caloric deficit.

As Steve has mentioned here several times...you need a caloric deficit to create weight loss (Steve it that's not right please correct me...don't want to put incorrect words in your mouth)..



Anyway...a tip on your shin splints..

1. It might simply be due to your change in activity level..so as you continue jogging you might feel them less and less...I notice that with me it's always this way...if I take a significant break from jogging/sprinting..when I start up again I always have to deal with them until I work my way back into it..

2. Something else that might help you that has helped me...before jogging make sure to not only stretch your calf muscles....(however you do that...I simply take a position where the toes come back up towards the shin..stretch on a wall or something)...but then you need to "stretch out the shin" by stretching and pointing your toes downward (away from your shin)..this helps me anyway..

well...i dont overeat too much..its sometimes.
basically my question is should i run more or less?
and what about my speed?
[i run in morning]

thanks for shins advice..if thats the scenario then i think they might go in a few days.

 

[hodgon1981]

To gain a calorie deficit you should aim at cutting around 500cals from your diet and another 500 through exercise. This will give you a safe weight loss of around 2lbs per week. To lose 1lb of fat you need a deficit of 3500cals. If you are a man you should consume around 2500 cals per day. You can cut down to 1500 cals per day but any lower will trigger the body's starvation response that will slow down your metabolism and slow down weight loss progress.

 

[Steve]

To gain a calorie deficit you should aim at cutting around 500cals from your diet and another 500 through exercise.

Not everyone should be using a 1000 calorie/day deficit.

If you are a man you should consume around 2500 cals per day.

What's with these blanket recommendations I'm seeing you give around the forum? Determining caloric needs is relatively simple, so why stab at it like you are?

You can cut down to 1500 cals per day but any lower will trigger the body's starvation response that will slow down your metabolism and slow down weight loss progress.

This is false.

 

[smartygoldenfis]

thanks

To gain a calorie deficit you should aim at cutting around 500cals from your diet and another 500 through exercise. This will give you a safe weight loss of around 2lbs per week. To lose 1lb of fat you need a deficit of 3500cals. If you are a man you should consume around 2500 cals per day. You can cut down to 1500 cals per day but any lower will trigger the body's starvation response that will slow down your metabolism and slow down weight loss progress.

its all uselFUL stuff...i just wanna know HOW MUCH TO RUN...AT MY CURRENT SPEED?

 

[B Shelton]

its all useless stuff...i just wanna know HOW MUCH TO RUN...AT MY CURRENT SPEED? DONT u understand plain english.

What you eat is just as important, if not more, than exercise when it comes to losing weight. If you are really serious about getting results from your running you can't only focus on "how much to run" without making sure you are eating to create a calorie deficit.

If you want to know how many calories you've burned, input into a calorie counter like this one:


If you're having trouble counting calories, then create a food diary. If you're unsure of the amount of calories in something, go here:


The shin splints should go away once your body gets used to running regularly.

 

[PaperAirPlanes]

its all useless stuff...i just wanna know HOW MUCH TO RUN...AT MY CURRENT SPEED? DONT u understand plain english.

All useless stuff? Are you for real?

YOU came here wanting to lose weight. Running your ass off ISNT going to do that alone, you NEED absolutely NEED to throw your body into a caloric deficit. THAT's more important than anything, exercise is adding to it, is helping, what goes in your body is just as important as the energy you use with exercise. Both working together will be excellent. But NO ONE can tell you how much to run, because we don't have your body type, WE can only suggest what you should do with your diet and your exercise.

Don't go spouting off at the mouth about people needing to understand plain english when you arn't listening to what's being said.

 

[hodgon1981]

Steve the recommendations are not blanket but from the uk guidelines as an average for men and women so to say they are false is wrong on your part. As I do not know the exact circumstances of every person then it would be folly to make an exact recommendation without knowing their details to calculate a BMR and without knowing details of their lifestyle and activity levels then an exact calculation cannot be given.

The deficit of 1000cals through exercise and diet is also recommended by the UK government as a safe and effective way to lose body fat and keep the weight off.

As for the person who asked for the advice in the first place, if you dont want advice dont ask. If you dont have a caloirific exercise you will never lose weight regardless of the amount of running you do, so please dont insult those who are trying to offer you advice.

 

[Steve]

Steve the recommendations are not blanket but from the uk guidelines as an average for men and women so to say they are false is wrong on your part.

Wow, you're not to hot with reading comprehension, are you?

I said the caloric suggestions you provided were blanket. I asked you WHY USE BLANKET NUMBERS WHEN DETERMINING INDIVIDUAL NUMBERS IS SIMPLE?

I did not say your blanket recommendations were false.

Reread.

Slowly.

Now read again.

Hopefully you can see I said your blurb about the starvation mode was false.

As I do not know the exact circumstances of every person then it would be folly to make an exact recommendation without knowing their details to calculate a BMR and without knowing details of their lifestyle and activity levels then an exact calculation cannot be given.

My point is it's not hard, so why shoot in the dark with huge averages when you can ask a few questions and better direct the person?

The deficit of 1000cals through exercise and diet is also recommended by the UK government as a safe and effective way to lose body fat and keep the weight off.

Blanket.

Might be optimal for some.

Will be terrible for others.

 

[BigTex]

hi.
this is my first post so plz forgive me for any stupidity.

i am 20yr, 5f 7" and weigh 73 kgs [162.8 pounds] [bmi 25]
i take a proper diet but not not so called dieting and all...i avoid fast food and junk.. thats max i do.

i have lately started jogging. i would like to clear jogging means very slow running or a little faster than people brisk walking, you may estimate it as i can clear 1.5 kms per 12 minutes.
now in 2 weeks though i haven't lost any significant weight, i am able to jog continuously for 3 kms..then i take to walk for 5 mins and run for another 3..
2 weeks ago i was unable to run more than half a km at stretch


i also tried HIIT [30 secs run, 2 mins rest, 6 reps]..however i cant do it as i experience severe pain in my shin splints..or whatever.

i have following questions:

1. is this simply enough? i dont eat junk..i eat a proper diet..i may be overeating a little! [i dont know how to calculate calories in my food]
2. whenever i try to jog more faster, though from cardio point of view..i am able to run more..however i feel severe pain in shins and i have to slow down or stop. Is this OK?
3. How can i speed up weight loss? is there any particular exercise to speed it up..i mean by increasing metabolism or something.

i cant afford a gym at the moment. i use park near my house.


http://weight-loss.fitness.com/images/smilies/hurray.gif

Hey I get shin splints any time i run....try going to the doc to get some inserts made, they make a huge difference!

Ok, now with your cardio. You may want to try something different than running. Biking can be great and its less pain on the shins...But your cardio doesn't seem to be bad, the thing you want to focus on is keeping your heart rate elevated for at least 30 minutes, this will help you lose fat more efficently than starting and stopping for a cool down.

With your diet, Steve hit the nail on the head...

Dont starve yourself, take in quality food, often. Try not to Pig out...that will stop your progress....

Try to develop a plan that you write down and follow each day, this will help create good habbits.

You always want to create a calorie deficiate when trying to lose weight, but I dont recommend it be 1000, just play around with it and find what works for your body as everyone is different.

I hope this maybe helps a little

 

[smartygoldenfis]

What you eat is just as important, if not more, than exercise when it comes to losing weight. If you are really serious about getting results from your running you can't only focus on "how much to run" without making sure you are eating to create a calorie deficit.

If you want to know how many calories you've burned, input into a calorie counter like this one:


If you're having trouble counting calories, then create a food diary. If you're unsure of the amount of calories in something, go here:


The shin splints should go away once your body gets used to running regularly.

Thank you so much....that links are really good.
Million thanks

All useless stuff? Are you for real?

YOU came here wanting to lose weight. Running your ass off ISNT going to do that alone, you NEED absolutely NEED to throw your body into a caloric deficit. THAT's more important than anything, exercise is adding to it, is helping, what goes in your body is just as important as the energy you use with exercise. Both working together will be excellent. But NO ONE can tell you how much to run, because we don't have your body type, WE can only suggest what you should do with your diet and your exercise.

Don't go spouting off at the mouth about people needing to understand plain english when you arn't listening to what's being said.

As for the person who asked for the advice in the first place, if you dont want advice dont ask. If you dont have a caloirific exercise you will never lose weight regardless of the amount of running you do, so please dont insult those who are trying to offer you advice.

oh, if i offended or insulted u in any manner..

i am so sorry

i said b4 ..forgive me for any stupidity..i was just too much concerned about replies and wrote that in hurry [and plain english]

but thanks! i dont know what blanket is [except something that i use at night] but for sparing your time, hodgon1981, u r a gr8 person...u help others..and that also in free..