Run to Lose Weight - The 5 Ingredients of a Successful Running Program for Instant Weight Loss

The paths to permanent weight loss can be a daunting challenge to aspire to. As you may know, losing the unwanted weight and keeping off for good are totally different things. In my opinion, the best way to shed the extra pounds and stay in shape forever is achieved through starting and keeping a running program.

Why running is the best way you may ask. Well, running burns more calories than any other activity. It has been proven time and time again by millions fitness enthusiasts just like you, to be able to burn fat effectively and easily. Running also has tremendous benefits beside weight loss. Here are the 5 principles for an effective weight loss running program.

1- Set weight loss running goals

The first step to any type of change is getting to know what you are after. If you don't know what you want, how do you expect to achieve it? Well, you won't go far. Therefore, before you head out the door; ask yourself this existential question: "what do I really want?" After that, your reticular activation system will do the rest for you. You will start seeing opportunities coming from everywhere. You will start picking up ideas and getting a clear vision of the kind of person you would like to become. This will boost your motivation and get you up and ready for running.

2- Plan your weight loss running

Nothing is achieved without a well thought plan. Great businesses fall down on the ground almost overnight due to the lack of strategic planning. I know, you are not about creating a multi-million company. But this principle is universal and can be applied throughout all areas of life. Plan your running around your life, not the other way around. We all have our errands to run, our job and kids to take care of. Sometimes your lifestyle can be an obstacle to starting a running program. I usually plan my workout in the early morning. Find what works the best for you.

3- The beginner runner

If you are a beginner, my advice to you is to start slow and build up gradually. This is usually means that you have to walk before you run. You should combine walking and running until you feel capable to run without exerting yourself. Your ego may try and get in the way--just don't let it ruin your life

4- Balanced diet

The other side of the weight loss coin is a balanced diet. The reason behind weight loss is the concept of a calorie deficit. When you are using up more energy than you are taking in, you will be creating enough calorie deficits to shed the extra pounds. Just be smart with it and don't starve yourself to death!

5- Be consistent

Going for a jog around the block and expecting instant results is a shortcut to disaster. Permanent weight loss is achieved through permanent training regime. In the early stage, you may have to work extra hard to see some results, but as you get more fit and acquire your endurance foundation, you won't have to work on it as much as you used to. Therefore, be patient and remember to have fun.

by John Angel

Running Programs - How to Achieve the Tenacious Consistency You Crave

Starting a running program and keeping it are totally two different things, are they not? The best way to stay motivated and consistent with your running program is by making it more fun and enjoyable. In my opinion the single best way to make your running fun is not by purchasing some fancy apparels or buying the coolest pair of shoes - it is by having a training partner.

Getting and staying fit requires focus and motivation - working out with a training partner can make exercising fun and helps you stay on track. Training with a partner or group is a wonderful way to stay motivated and ensure that you will do the required work everyday; of course as long you share the same goals and schedule.

Finding the right partner can not be that easy, your best friend could not be the best candidate for the task. Instead you should pick a running partner who is at the same level as you are. If you are a beginner runner, choose someone who is also on the novice path.

Your running partner should also share the same vision as you, your training schedules must be in sync, and thus there will be no conflict down the road. If you running partner wants a hard workout, and it is supposed to be an easy day for you - that may cause problems. You should find a pragmatic solution to work around such conflicts.

In fact, you could have one steady partner or you might have several partners on different days. By doing so, you could make your running program fit with theirs. Join your local running club and pick the right running partner for you - do not worry, there is always someone who will fit exactly with what you need.

When you plan your workout week, try to do as many as runs as possible with a running partner, because as you may know - the group that you surround yourself with, will have the most impact and influence on the type of decisions you make. Especially, if you are on the journey of getting into a better shape and becoming a better person.

by John Angel

Starting a Running Program: Why Do So Many Fail To Make The Mark?

It's a sad fact that around 80% of people taking up running for the first time will give up within four weeks of training. Although the wish to improve fitness or lose weight is evident, there is obviously something going wrong with their training program to result in such a high drop out rate.

This article looks at some of the reasons why people fail to continue running.

Lack of planning or preparation is I believe a major factor. Invariably the decision to start a running program is acted upon very quickly and often without the proper running shoes or apparel. Running any reasonable distance in shoes not designed for the activity will cause discomfort and could put off the novice runner.

Likewise, running in clothing meant for the gym does not lend itself towards an agreeable run. Today's hi-tech running apparel will take the sweat away from your body and cause minimal friction with the more sensitive parts of your body. Money spent upfront on good quality running gear can not only make a difference whilst running but also ensure the commitment if you have spent good money on your kit.

Although we are familiar with the idea that we should get a check-up from our doctor before taking up a physical activity, few will ever do this. Yes it is probably a result of an industry fearing litigation, but a large percentage of people taking up running are doing so because they are unfit. Your doctor may recommend other light exercise first before graduating up to running.

Impatience and a desire for quick results is another reason so many fail to progress past the fourth week. Many will attempt to run too far and fast in the first sessions and experience pain and discomfort. It is no fun running in this condition so it's not surprising they soon stop altogether. A slow gradual build up of distance and speed will ensure that interest is maintained as new targets are met each week. This approach will also avoid the unpleasant sensations of burning lungs and aching limbs.

Running is an excellent activity for lifelong fitness and personal development. A few simple preparations combined with patience will take you through those first crucial weeks of training and onto a lifetime experiencing the pleasures of running.

by John Angel

Tips to Starting a Running Program

If you are interested in starting a running program, here are some tips to get you started.

First, decide why you want to run. This is your motivation. You will need to remind yourself of this often, especially in the winter when its very cold and windy outside. Motivation is what will get you started and keep you going.

Second, try to carve out time during your day when you know that you will be able to run. Maybe its 6am (like it is for me) before your kids are up and you r partner goes to work.
Perhaps it is during your lunch hour at work. Or maybe after work is your best time. Look at your schedule and find a place to write running in. Consider your running appointment as important as any other appointment that you make.

Third, get a good pair of shoes made especially for running. It is so important to get a pair of quality running shoes. Running can be hard on your joints and its vital that you get a pair of shoes that are made for your feet and your style of running. Your running goal makes a difference as well .If you are planning on training to run a marathon, the type of shoe you need may be different then if you are running shorter distances. I recommend going to a running shoe specialty store and getting their help in finding the best shoe for you.

Fourth, start slowly. Don't go out and run 5 miles your first time out. Determine your schedule based on your activity level NOW. Don't think about how active you were back in high school (unless you just graduated) or the fact that 10 years ago you ran 5 miles 4 times per week. What have you done lately? Its always a good idea to get the okay from your physician before starting any exercise program, especially if you have had any type of health issue in the past. If walking to the break room and then out to your car after work is the extent of your physical activity, you should start walking before running. Walk a mile or so a couple times a week before you start running. Remember, you will be sore, especially if this is your first physical activity in a while. Don't go too fast or you won't want to continue.

Running is a great activity that can help you lose weight, relieve stress and be a happier person.

by John Angel

How To Start a Running Program

Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat. Running strengthens the heart, lungs and can be done just about anywhere at anytime.

The problem is most people don't know where to begin and usually do it wrong.

In this article I am going to show you an effective way to start a running or jogging program without killing yourself.

The first mistake people make when they begin a running or jogging program is that they run too fast. This will leave you out of breath and spent in about 5 or 10 minutes. When this happens people generally think to themselves that anyone who runs is crazy or likes punishing themselves.

This simply is not true. Once I found out how to run properly, I was able to run a few miles with ease and comfort.

I had been running for about a month and was up to two miles. But at the end of these two miles, I felt as if I was going to keel over and die. My legs hurt. My lungs hurt. Everything felt wrong.

I thought I would just keep running these two miles until it became easier, but it never did. It got harder, if anything.

Then I heard about a guy named Stu Mittleman. This guy had run from San Diego to New York in 56 days. Basically Stu ran two marathons a day for 56 days. So I bought his book called Slow Burn and it completely changed any negative feelings I had about running.

The first thing I did was bought a heart rate monitor. This cost around 100 dollars and was the best purchase I have ever made. It allowed me to monitor my heart rate and stay at a comfortable running level, even while running up hills.

What I did, was started running at 50 to 70% of my maximum heart rate. At first, I felt like I was going too slow and not getting a good workout. But within a week, I was able to run 4 miles without any problems. The best thing was that after the four miles, I felt incredible.

Instead of feeling like I was going to die before, I actually felt better.

To find your targeted heart rate zone, do the following:

Subtract your age from 220. Then multiply this by .50 and .70 and that will give you your targeted zone.

Example: Age 28

220-28 = 192

192 x .50 = 96

192 x .70 = 134

By this example, if you are 28, then you should be running in the heart rate zone of 96 to 134. To make it easier to remember, just round it up to 100-135.

If you are running in this zone, you will probably be very comfortable and be able to run a good distance.

You see, the problem people usually face is that they start off running too fast. You just need to slow down. It isn't necessarily how hard you run, but that you are moving as much as possible, as often as possible.

Once you begin to add mileage, you will get in better shape and be running faster anyways. You just won't be working any harder. Your body will adapt, and you will begin to move more efficiently, without more effort.

This program worked perfect for me, and has turned me into a runner for life. I hope it does the same for you.

by John Angel

Basketball Skill Development: Use These Five Tips To Solidify Your Shots

While a proper basketball skill set will take a lot more than just shooting into account, like proper defense and the essential skill of passing, no player can deny that they would like the ability to sink more baskets. And nothing is more concrete than adding more points to the scoreboard. So even though game should be versatile, every player will spend plenty of time working on their shooting.

Here are some simple tips for improving your shots and sinking more baskets.

1. Set Up By Getting Open

While this seems obvious when you're not dribbling down the court, the action in a game makes things a little more complex. A lot of shots are tossed on a sudden whim, as if grabbing a spontaneous opportunity, but these are most often the shots that brick or completely miss the basket.

Anticipating and setting up a shot is much more likely to end in a goal, so try to plan things out even while doing all you can to not telegraph that plan.

2. Use Your Teammates

Never be a ball-hog and just take a shot because you want to claim it. Not only does this create more missed shots but it damage's team morale.

Keep an eye on where all teammates are before taking your shot, and if someone is open for an easier basket than you, throw the ball to them instead. Knowing when not too shoot is just as valuable, and if you miss, you will be very sorry that you did not make the right decision.

3. Precision Focus

Once you've moved into shooting position, drown out everything else and keep your eye directly on the target all the way through the shot, keeping your attention specifically on the rim. All other obstacles and distractions should be zoned out. Always follow through to get the most out of your motions and hold focus until the last possible second.

4. Work on Passing

Passing really is part of shooting as what often starts as a shot will end up turning into a pass, and most of the same smaller skills and movements that lead to a good pass also add up to a good pass. And I cannot stress enough how important it is to capitalize on a pass that makes more sense than being a ball-hog.

5. Practice, Practice, Practice

While it should go without saying, your shots should be practiced over and over and over and over again. Even once you feel you've mastered it in practice, you will often find your skills don't hold up in a game. The only way to defeat this is to keep practicing until you've developed enough confidence to stay consistent under pressure. It's all in your mind.

Check out some sensibly-price adjustable basketball hoops and consider getting one set up at home so you can practice in your free time. This is the type of dedication it takes to become a star shooter.

by James Druman

How To Jump Higher So You Can Dunk

Most people who play basketball dream of being able to dunk the ball. Dunking is the most exciting move in the sport and an automatic way to intimidate your opponents and excite the crowd. For players wondering how to jump higher and dunk the ball, today we're going to explain how it's possible.

The first thing you have to understand is that even if you're under 6 feet tall, it is still possible to dunk the ball! Many players assume that unless they're over 6 feet tall there is no chance of reaching the rim. This isn't the case!

Some of the most impressive dunkers I've seen are well under 6 feet, they have just worked on their vertical and trained their body to jump higher. Anybody has the ability to train their body to increase it's vertical leap by a substantial amount.

If you follow the right vertical leap training program, it's reasonable to expect an increase of at least 12 inches. If you stick to it, this should increase even further.

Imagine what adding a foot or more to your vertical would do - you would be a much better player. Your rebounding skills would improve, the range of your jump shot would increase - there's so many benefits.

So what does a vertical leap training program involve? Let's take a closer look so you know what you will need to do.

It involves training and targeting specific muscles that are used when you jump. They must not only be strengthened, but also worked in a way that makes them more "explosive".

As well, you will work on your form in order to maximize your jumping ability. In fact many people instantly add 3 to 4 inches just by making some simple changes to how they jump.


These training programs will reshape the way you jump by working on your form, explosiveness, muscle strength and technique. If you are committed and put in the work, being able to dunk is in your future.

The bottom line is that you need to take action and give it a shot! Imagine how great it would feel to go into the gym and show off your dunking skills! It won't happen overnight, but with the right training you should learn how to jump higher by 12 inches and more within just a few months.

by Grant Dougan