We're going to suggest a gradual program so that your muscles and joints get used to exercise.
I propose an empty stomach session once a week. You will run in the morning even before eating. This practice burns more fat, but it must be used sparingly. Respect the proposed plan to let your body get used to this practice. On your return, you will have breakfast as recommended by our nutritionist in the councils.
Over time, you'll become slimmer (before starting the program, remember to measure around your thighs, hips and waist) and then you'll lose weight, between 3-5 kilos.
Ideally, you should train on Wednesdays and Saturdays so that your sessions are staggered throughout the week.
If you can't run for 20 minutes without stopping, start by following the "run for 20 minutes continuously" program.
If you can't run for 25 minutes without stopping, start by following the "run for 20 minutes continuously" program.
If you've followed our advice properly, you should start to see a difference in your shape at the end of the first week.
The running sections will last for longer and longer. Over the week, you will have clocked up a total of more than two hours running!
You should always be able to breathe comfortably during the running phase i.e. you should be able to speak while running. You’ll gain nothing by going faster!
It's now 6 weeks since you started looking after yourself, following our running program and dietary advice. See you much better you feel!
As you can see running with an empty stomach is very effective for losing weight. however, this practice performed too often or too long can promote significant fatigue states. It is important to show moderation in the frequency (once a week maximum) and the duration of this type of training (one hour maximum). On any occasion, listen to your body.
Remember you must be able to breathe comfortably and be capable of talking. If you can't, go more slowly.
This week you will run for 1 hour on an empty stomach! Courage and motivation are the keywords to attack these last weeks!
Step by step, you have become used to running on an empty stomach. Now you can hold an hour, well done! Now the goal is to be able to run on an empty stomach 1 hour each week
Normally you have to bear better the running time on an empty stomach
The plan stops, but not your practice of running! You can either start this program again from week 9 or go on a plan to" stabilize your weight "