RUNNING TO GET LEAN…Muscle, Metabolism, & What The Science Says (pt 2)

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RESOURCES

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[birgitschenk]

some experts say: you don`t have to do hours of strenuous cardio to loose weight - but I really enjoy running!! I run trough beautiful fields and forest and I love it. I feel better after running than I do after weight training - although I feel good after training too. But from running I get a high. I usually run 2x wk 8, 5km.

[mackenzierivercasey]

Her point: There are four components outside of calorie burning that we don't hear very often.

Component 1: Metabolism

1) BMR/resting metabolic rate: THe calories you need to have your body function properly.

2)TEF/Thermal Effect Of Food : Food that you can incorporate into your daily life that makes your body work harder to digest. A great example "broccoli".

3) TEA/Energy Burned by voluntary exercise: ex. Calories burned while during VOLUNTARY exercise

4) NEAT/Energy burned during non voluntary or non exercise activity. Ie. Non conscious exercise. Such as if you're a housewife, or work a very hands on job that involves a lot of climbing, bending walking etc).


Cardio Vs Weight lifting:

1)Cardio is great for leaning down but you can loose muscle. Muscle gives you allowance to eat more as it costs more for your body to maintain. Cardio burns both muscle and fat, so a healthy balance of both cardio and weight training is good to get that LEAN look!

2)IF YOU ARE TRAINING for a long marathon...DON'T lift to exhaustion....let your body use that energy to feed your lean body muscles built through running. Focus less on resistance training and vice versa if you are going to a body weigh championship and need to bulk up or maintain etc.

3)Make sure you weight train and cardio train on different days or at minimum different times of the say.

4)Depending on how hard your workout is will depend on how many calories you burned during that allotted time.

5) An activity tracker is one of the BEST ways to keep yourself in check! <3

6)The more you work out the HUNGRIER YOU WILL BE!

7)Calorie deficits requires an understanding of self, and it is a mental and lifestyle shift. Less working out might help you manage your hunger better. YOU are the only one who can make these types of decisions.

[fallensilent]

Great series! I was in the same trap of overtraining and blowing my calorie deficit because of hunger. Started 5:2 fasting, so doing a 500 calorie "fast" on 2 days and this allows me to eat normal on the other days. Finally seeing the scale move after a year. For some reason it's easier to not eat at all than eat less everyday.

[LaurenAnne]

I love that you cite your sources in your video description. 👏

[veronicawassing]

Thanks for this advice. I've been maintaining my over 125 pounds weight lose for almost a year and a half now, and im on a goal to reach ten millions steps this year, but my body has definitely adapted to my crazy huge amount of steps a day, but thankfully I have learned to listen to my body, because that much cardio, I am always hungry lol!

[kachyn_]

This is excellent advice, doing low intensity is best for me. I walk at least 10k everyday, I run/jog no more than twice a week and I've recently incorporated 30 minutes of stretching/yoga + 1 hour pole classes once a week all while eating at maintenance or a slight deficit

[harleneepalencia]

Weight loss is 80% diet and 20% exercise. You can lost weight without ever exercising… but cardio can be fun and plus cardiovascular health matters too.

[TheNeoMosala]

I love running but as a short woman the odds are not in my favour with just lots of running and no plan. Thanks for the advice.

[Lolittaaa]

What i really like and appreciate about your video, and the first part as well, is how you honor yourself and your hard work but in such a way that its really motivating, not in a way to express yourself as better that else but in a way to help other also become better in themselves, i don't know if this makes sense 😅 but keep up the work siss

[vittlesnskittles]

“as great as the science is, don’t discount your own experience” YES!!! this is revolutionary for me lol

[LiTtoSpArKls]

Love that you explained the science but made sure to tell us to listen to our body 👏🏻👏🏻👏🏻 Thank you!

[RosesareRed]

I have thick muscular thighs due to lifting heavy weights. I don’t like how my body looks. Now I’m only doing yoga, Pilates, callisthenics. I’m trying to build my endurance and I’m sick of having zero stamina. I miss cardio!

[ashleycottone]

This is probably the most helpful video I’ve ever watched 🙏🏼

[bignerdbdp]

Thank you for taking the time out and making this very informative video, sharing your knowledge and experience. Your passion is stitched into the fabric of this video. Congratulations!!!

[rianneangevare]

You talk so fast haha I love it! I often feel like other people's videos are so slow and I like your tempo. Keep it up!

Unfortunatly I've been struck by a muscle injury from running, and I really miss it😔 hopefully can build up my endurance soon 💪 love ya💙

[leonaaoki]

Yes I super agree running would make you lose so much weight however resistance training is important too. I remember losing weight coz of running but I lose my body form lol. Also, some parts of my body needs losing weight, still because they tend to be left off (ex. shoulders, waist) So don't skip resistance training.

[Isabella-vmir]

YESSS this is sick!!! You’re crushing it!! Love these!!

[MsElizordon]

Thank you so much for sharing your knowledge and experience! I wish your videos spread and people loose the idea that all you need is to work harder. No. Work smarter :)

[KendraKleiner]

Awesome video abby. Starting to drop weight running intervals and a relaxed pace with a minute of walking at least every 10 minutes. Need to pick up my resistance training again though. It can be hard to balance both.

[skullbellztv]

Just subscribed! Blown away at how you explained and simplified this. Thanks so much Abby :)