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How long before weight loss on interval running program?

How long before weight loss on interval running program? Topic: How long before weight loss on interval running program?
June 26, 2019 / By Audra
Question: I want to lose 40-50 lbs. I started an interval running program two weeks ago, doing two miles in 24 minutes with five minute warm up and cool down before and after. I also weight train every other day and do 30 minutes of elliptical after my runs. I haven't changed my diet yet, but it wasn't that unhealthy to start, and I only eat about 1500 cals a day. I wasn't gaining before I started this program, so why have I not lost yet? When will I start losing?
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Best Answers: How long before weight loss on interval running program?

Abbey Abbey | 7 days ago
It's closer to 46 miles per pound. Granted 3700 the number of calories burned per pound of fat and you burn 110 cals per mile, but about 30 cals are burned from basal metabolism (you would have burned it anyway). So the actual number is 80 cals per mile or thereabouts depending on your weight. A few other key points... You're burning 330 calories by running, another 330 with the elliptical, along with 200+ from circuit weight training. Net calories remaining 640 for normal metabolic function. Imagine NOT working out and eating only 4-5 bananas a day. Borderline starvation mode. Your body is hoarding everything and seeing as much of your workout is anaerobic, you are burning more glycogen instead of fat. Glycogen is easily replaced by a coke or gatorade. If you are not losing 1lb ever 7 days, then your bod is in starvation mode. Eat a little more. Heart rate training may help. Stay in zone 2 (conversational pace) for an hour each day, swim, elliptical, bike or run. The first 20 minutes of any workout is spent burning sugars in your bloodstream and muscles...after 20 minutes of light exercise your body starts to deplete that sugar and starts to burn fat (convert to energy) which is more weight control efficient than controlling blood sugar levels. Eat lean meats, nuts, whole grain, fruits and vegetables and avoid empty calories and processed sugars. All your food should be nutrient dense (e.g. a banana instead of a honey bun). No soda, no fried foods, no exceptions. Weight train to tone up and slim down even faster, but your key workouts are the long zone 2 training sessions. Sign up for races -- 5K, 10K, 1/2 marathon, Triathlon, Marathon, 1/2 Ironman.... not necessarily in that order and train for them. Weight melts off as you start to think like an athlete instead of a dieter. If you're training for a 1/2 Ironman you'll be more concerned about when you'll be able to bike for 1 hour followed by a 30 minute run and less about the 1000 calories you burn during that single workout. :-D See you at the starting line.
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Abbey Originally Answered: How long before weight loss on interval running program?
It's closer to 46 miles per pound. Granted 3700 the number of calories burned per pound of fat and you burn 110 cals per mile, but about 30 cals are burned from basal metabolism (you would have burned it anyway). So the actual number is 80 cals per mile or thereabouts depending on your weight. A few other key points... You're burning 330 calories by running, another 330 with the elliptical, along with 200+ from circuit weight training. Net calories remaining 640 for normal metabolic function. Imagine NOT working out and eating only 4-5 bananas a day. Borderline starvation mode. Your body is hoarding everything and seeing as much of your workout is anaerobic, you are burning more glycogen instead of fat. Glycogen is easily replaced by a coke or gatorade. If you are not losing 1lb ever 7 days, then your bod is in starvation mode. Eat a little more. Heart rate training may help. Stay in zone 2 (conversational pace) for an hour each day, swim, elliptical, bike or run. The first 20 minutes of any workout is spent burning sugars in your bloodstream and muscles...after 20 minutes of light exercise your body starts to deplete that sugar and starts to burn fat (convert to energy) which is more weight control efficient than controlling blood sugar levels. Eat lean meats, nuts, whole grain, fruits and vegetables and avoid empty calories and processed sugars. All your food should be nutrient dense (e.g. a banana instead of a honey bun). No soda, no fried foods, no exceptions. Weight train to tone up and slim down even faster, but your key workouts are the long zone 2 training sessions. Sign up for races -- 5K, 10K, 1/2 marathon, Triathlon, Marathon, 1/2 Ironman.... not necessarily in that order and train for them. Weight melts off as you start to think like an athlete instead of a dieter. If you're training for a 1/2 Ironman you'll be more concerned about when you'll be able to bike for 1 hour followed by a 30 minute run and less about the 1000 calories you burn during that single workout. :-D See you at the starting line.

Spirit Spirit
eat a rainbow of colors have at least one brightly colored fruit or vegetable in each meal and if appropriate eat the skins thats where youll find a powerhouse of antioxidants
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Oswald Oswald
save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a weeks worth on sunday night
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Leroy Leroy
get your zzzzzs sleep deprivation alters levels of hormones in the body that regulate hunger causing an increase in appetite
👍 28 | 👎 -2

James James
decaf coffee is a great low calorie fluid when you re having cravings and a great source of antioxidants
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Fowke Fowke
It isn't as quick as you might think it is - 35 miles to the lb however however if you are just starting your programme you are also affecting your insides - making your heart and lungs fitter and this is a good thing. You might be altering your body shape and not your weight because you will be improving your muscles a bit with the weight training - muscles are denser than fat so smaller but weigh as much. Stick with it though and you will see results
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Fowke Originally Answered: long distance running weight loss?
That depends on how much you do long distance running, on the intensity, and the same goes for the sprints in comparison. If you sprint regularly, doing 8 - 12 sprints per session, sprinting to your absolute max speed, then you should be at a lower body fat percentage than if you regularly did long distance runs at a casual or intense pace. Sprinting makes you lose fat, not muscle, therefore it is superior for fat loss. Long distance running is superior for overall weight loss, that is both fat and muscle, runners outside of the elite levels are usually 'skinny fat' they are very light, very thin but they aren't lean or defined, often being a little bit flabby and soft. Long distance runners are noticeable fatter. So it depends what you want: If you want pure weight loss, then run longer distances more regularly, this may damage your knees btw. If you want pure fat loss, then do sprinting as it will speed up your metabolism, and make your muscles larger, more pronounced and give you the lean, ripped look. Also, yes your body probably is used to running long distances. It's good to switch it up to confuse your body and to put different types and levels of strain on your muscles and nervous system. Try cycling and swimming various distance as various intensities, try weight lifting, try bodyweight strength training (push ups, pull ups, crunches) ,try walking (trust me it really works) and try HIIT (High intensity Interval Training) plyometric circuits too (burpees, alternate leg squat thrusts, skipping etc.) Don't stick to any set routine, interchange all the different types of exercises I listed. If you eat healthy and count calories then maybe you should look at the sources of your calories, many carbs are considered healthy but are bad for weight gain. Carbohydrates are more readily stored as fat in the body than fat itself! Cut out even the healthy carbs such as fruit juices, porridge/oatmeal, wholegrain bread, rice, pasta, spaghetti and noodles. Don't forget to get plenty of water, vitamins, minerals, protein, fibre and fat :D .... but not too many minerals, that can be damaging ^.^

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