Jog and staying fit? This article would help you….

I am 5’8 male and I weighed 220lbs, I have worked out with weights my whole life on and off. My cholesterol was thru the roof :360. My blood pressure was high as well 145/90.

I started jogging. 1/2 mile per day, then 1 mile, adding 0.1 mile per day. I Also went on a 2000-2200 calorie diet. I carry a small notebook and keep track of my calories and miles per day.
I eat low fat and good complex carbs. When you eat low fat it is very hard to eat 2200 calories per day.

I now weigh 195 and am still going . I feel great.
Just had my blood tested and my cholesterol is way down: 109.
my blood pressure was 115/75
I run 5.6 miles a day. and my goal is to level out at 6 miles per day. and keep losing weight until I am 175 lbs.

Running is very good for blood pressure, blood sugar, blood fats.
The fat burning zone is a myth in my opinion because I’ve found that I lose more weight when I run faster than slower.
I have a scale that measures % body fat and I see the results.

Lastly the other thing about running is the runner’s high.
your body releases endorphines when you run long distances.
It makes you feel really good, for hours after. Thats why people are addicted to running….

hope this helps

I run for a distance of 7km at each of that session.

If you are overweight, please do not rely on running for weight reduction. That will ruin your knee joint because of the conitnous impact. You have to choose other activities for the cardios in this case.

One has to run more than twenty minutes if he/she really want to shed the weight. The reason is for the initiat 10 to 20 minutes glucose is being burnt to produce the energy. After this only the sympathetic nerves will get stimualted and fat will come in to play.

I need not have to say anything on BMR and weight training as you know a bit in that.

Have a nice day

Weight training will tone you up and build muscle (which can also add weight in a good way), but cardio burns fat better over a longer sustained period and there is nothing better than a long distance run for that.

By long distance running, I don’t mean a series of wind sprint sessions. A series of quick sprints (like weight training) will tire you out faster at higher intensity over a short period of time but you will not be burning as much fat this way. Long, sustained, aerobic, cardiovascular workouts (swimming, running, cycling, etc) start metabolizing fats that are converted into sugar that your body can use as energy. With weight training and sprints you are still burning mostly sugar reserves and your body has not quite reached the state where it is actively converting your fat reserves into sugar.

When the exercise is over a sustained period of time, you can reach this optimal “fat burning” zone easier at which point your body is actively converting fat into sugar during exercise… And basically that is how running is good for losing weight… Before you burn fat you burn sugar. It’s not until you actually need more sugar in your blood, that you start burning fat… A good low-fat diet makes a big difference too.

It burns a lot of calories and I see and travel many nice places to do it,.I am very careful with my diet however, adn weight training regularly too to keep my muscle strong.