We're going to suggest a gradual program so that your muscles and joints get used to exercise.
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 2-3 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 30 minutes without stopping, start by following the "run for 30 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 one hour running!
You will be running for a total of 2 hours 30 minutes this week. Remember you must be able to breathe comfortably and be capable of talking. If you can't, go more slowly.
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.