Can Jogging 20 Min Burn Belly Fat? What Combo of Jog/Running Works To Lose Stomach?

[castro]

Re: Can Jogging 20 Min Burn Belly Fat? What Combo of Jog/Running Works To Lose Stomac

This a a work out plan. Remember rest, eating and hydration are as
important or even more so than working out.
1. Get an app that lets you count your calories
2. Get rid of ALL processed food. Whole grain bread and pasta are
allowed. Everything else must go.
3. Make stock food on the weekends. Bring lunch and snacks for the
whole day. Macros: 20/40/40 (fats/carbs/protein)
4. Think about everything you put into your mouth! Measure everything.
5. Calculate your Basal metabolic rate.
6. Exercise and have fun with it. Look forward to it. If you hate it
make yourself love it!
7. Results will be slow so stick with it,
8. Fuck the scale.

Monday (International Chest and back Day)
All of my workouts are 4 sets with 6-8 reps. the Third set being the heaviest.
Warmup: pullups (wide grips 4 x 6-8)
Active rest: situps/abs

Chest:
Flat bench (barbell) 4 x 8
Incline (dumbbell) 4 x 8
Decline (barbell) 4 x 8
Pushups 4 x 15

Back:
Seat cable rows 4 x 8
Bent over rows 4 x 8
Half Moons (look this up) 4 x 8 (if you can do this then do close grip
pull downs)
Pull downs (wide grip) 4 x 8

Cardio:
15 mins on bike (after workout)

Tuesday
Biceps and Triceps (This will be a longer cardio day)
Warmup: pullups (wide grips 4 x 6-8)
Active rest: situps/abs

Biceps:
Standing dumbbell Curls 4 x 8
Hammer Curls 4 x 8
Pinwheels (look this up) 4 x 8
Zottmann Curls (look this up) 4 x 8

Triceps:
Rope pull downs 4 x 8
Skull Crushers 4 x 8
Behind the back rope 4 x 8
Triangle pushups 4 x 15

Cardio:
Light jog/Steep incline walk 20 mins

Wednesday: Rest

Thursday:
Shoulders and Traps
Warmup: pullups (wide grips 4 x 6-8)
Active rest: situps/abs

Shoulders/Traps:
Dumbbell Military press (NO Back Support) 4 x 8
Lateral Raises (dumbbells side) 4 x 8
Lateral Raises (dumbbells front) 4 x 8
Dips (5 x 8)
Shrugs (dumbells) 4 x 8
Upright rows (barbell) 4 x 8

Cardio:
Light Jog/Steep incline walk 20 mins

Friday:
Legs!!
Warmup: pullups (wide grips 4 x 6-8)
Active rest: situps/abs

Legs:
Squats (Ass to Heel/Deep squats) Not that half ass shit.
7 x 8
Calves:
4 x 15 (Seated calf raises)
Super set: standing one leg calf raises 4 x 20

Deadlifts:
5 x 5
Go heavy. This is only effective if you go heavy. You know you are
doing it right because you should get light headed at the end of the
set (it taxes the Central nervous System)

Cardio:
15 mins on bike

Saturday: Rest

Sunday:
Long slow cardio day or HIIT (do the HIIT when you have a couple of
months under your belt.
30-45 mins bike/steep walk/light jog

 

[trick20]

Re: Can Jogging 20 Min Burn Belly Fat? What Combo of Jog/Running Works To Lose Stomac

Rotator cuff injury waiting to happen. Go to parallel.

listen to this man

 

[Art Vandelay]

Re: Can Jogging 20 Min Burn Belly Fat? What Combo of Jog/Running Works To Lose Stomac

So I'm going to start doing this...

Interval Running​

You can lose belly fat by running or jogging the same distance and pace daily, but if you want to burn the fat faster, implement interval running, says a study published in the "Journal of Obesity." Interval training was once used only by professional athletes, but has now become common for even for the novice. Interval running simply means you run at a certain pace, such as 6 mph, and every 2 minutes you sprint as fast as you can for 30 seconds, and then return to running at 6 mph. You could also start by jogging at 2.5 mph for 2 minutes and then run at 6 mph for 30 seconds.

Benefits of Interval Training​

Interval training will cause your body to burn more calories, which means burning more fat. The intermediate bursts of energy maximizes the amount of fat you will burn. Another important benefit of using jogging and running interval training is that you will improve your cardiovascular fitness ability. Over time you will be able to run longer, faster and with more intensity. Combining jogging and running into a single exercise will also help make your workout routine more interesting, keeping you motivated.

OP, four words:

Hight Intensity Interval Training

HIIT

that's all I'm saying

Week 1: Jogged 7 miles, no walking. Started with .8 and felt like I'd die. Most of that last quarter mile was pure will power to make it the rest of the way. (I don't think I could have done it on a treadmill-- I needed that concrete goal of making it back home to push myself where I definitely would have felt good stopping on a treadmill with how I felt at .5 or .6.) Went for 1.4 the next night. Altogether, I did about 7 miles in 5 jogs spread over 4 days.

Week 2: 2.8. Busier week in terms of life responsibilities, plus probably a little fatigue so I only jogged twice, with 1.4 now set as the standard distance. (By the way, I never jogged a full mile in life without stopping before this, so this is huge.) This is the week this thread was made.

Week 3: 4.2 so far. (Estimated finish of 7-8.4.) Started experimenting with that interval running... Goddamn. Shit works. I don't have a stopwatch and just estimated when I should start running based on music and landmarks-- I probably jogged less than 2 minutes and ran less than 30 seconds before switching on average. But the gained endurance is evident immediately and especially after the second time. I did it three times this week-- Just jogging 1.4 would be easy now. About to go for a fourth time, might take Sunday off. And I got in the gym and started with weights-- I've always been good with the legs but lacking on the upper body, just got in there twice and experimented with every machine. Actually did five sets of 10 sit-ups-- the first of the year-- on Tuesday night using some machine that added resistance, plus three or four sets on Wednesday night. My abs are still sore but just using the phrase "my abs" is new and promising. I'm only doing weightlifting at the gym and jog/run in my neighborhood so I can more conveniently space it out 3-4 hours as spider705 advised.

Gonna get that jump rope Saturday or Sunday and incorporate that for week 4... Eating right the whole time as well, definitely seeing results!

 

[spider705]

This is terrific information, man, thanks...

So three-four hours apart is what it takes to constitute "training purely for either one or the other" or, I guess more simply, separate sessions?

Yes.


If u get a chance download that book I posted, buy it, something. That shit is my holy Bible of weight training. I've recommended it to a few people and they all have nothing but good things to say about it

I’m just out here working hard every single day, just trying to be the best poster I can be....