Training for 5Ks to Lose Weight

By the Vteam, Kamau Austin Publisher

If you think long-distance events such as marathons and ultra marathons are the only way to lose weight, you are mistaken. In fact, training for shorter events such as a 5K, equal to 3.1 miles, can actually be quite effective for weight loss. Training for these types of events forces you to focus on high intensity speed work, which can have a tremendously positive effect on your metabolism. This article will discuss how training for 5K races can have an impact on weight loss in a number of ways. We will discuss how speed training can help you not only improve your time but also lose weight, how you can try different types of terrain to promote weight loss and how even planning your competition schedule can have an impact on your weight loss progress. This type of training can help you lose weight but, as with any fitness or weight loss program, you should consult your doctor before embarking on this type of exercise regime. Additionally, you should consult a doctor before you decide to start taking any supplements to aid your weight loss efforts.

Lose Weight While You Improve Your Speed

One of the primary reasons shorter distance events such as 5K races are so effective for weight loss is the amount of speed work often required when training for these events. Marathon training involves starting out with a relatively low amount of mileage and building on that amount each week. However, a race of only 3.1 miles does not require this type of building period. Instead, individuals training for this type of event often focus on interval training to help them improve their overall times. While marathon training promotes weight loss by necessitating increasing amounts of mileage, 5K training focuses on increasing the intensity of workouts and this is an extremely effective way to lose weight. These high intensity workouts are extremely taxing on the muscles and force your body to work harder. When this happens, you enjoy a metabolic boost that can be very beneficial in your weight loss endeavor.

Interval training involves bursts of sprinting interspersed with recovery running at a moderate pace. An example of an effective interval workout may include a five-minute warm up where you are running at a comfortable pace, followed by intervals of sprinting and jogging. If you are new to interval training, you might start out by following your five-minute warm up with one minute of sprinting and two minutes of recovery running. You can repeat this pattern of one-minute sprints, followed by two-minute jogs, several times before cooling down with five minutes of easy running. As you become stronger, you may wish to reverse the pattern by sprinting for two minutes and jogging for one and repeating this pattern several times.

You can also challenge yourself by increasing your speed during the sprints. One way to do this is to do your interval workouts on a track. You can practice by sprinting one quarter mile, which is equal to one lap of the track, then jogging a half of a lap to recover. During this time, you can use a stopwatch to monitor your progress and can strive to improve your quarter mile time during the sprint phases. As your speed improves, you will be working at a higher intensity. This increased intensity will help you lose weight.

Challenge Yourself with Different Terrains

Another way to help yourself lose weight while training for 5K races is to incorporate hill training into your workouts. Many 5K courses have at least a few hills during the course of the race. Training on hills will not only help to ensure you are adequately prepared for the race but will also be very beneficial in your effort to lose weight. Running on hills is significantly more difficult than running on flat ground. Additionally, hill running challenges the muscles in a different way. By challenging your muscles in this way, you will be helping to promote weight loss because your muscles will not become accustomed to a typical routine. When your muscles become accustomed to your workout, they become more efficient and, therefore, burn fewer calories.

Structuring a Competition Schedule to Facilitate Weight Loss

If you are racing in 5K races to lose weight, you may want to carefully consider the number of races you plan to compete in as well as the timing of these races. This is important because if you are competing regularly, you may not be able to enjoy as much weight loss success as you would if you incorporated fewer races into your training schedule and spread these races out by more than a few weeks. For example, if you plan to compete in a 5K race every other weekend during the summer, you may not be giving yourself enough time to improve from one race to the next. Speed work is very taxing, and if you only have a week or two between races, you are not likely to do many speed workouts in between because you do not want your muscles to be overly fatigued for the race day. Additionally, you will also not likely be able to enjoy as much weight loss success, because you will be focusing more on maintaining your fitness level rather than on improving your fitness level. By spreading the races out further and only competing in one race every 4-6 weeks, you will have more time between each event to focus on speed training. This speed training will help you improve your overall time and also lose additional weight because your muscles will be challenged more.

Focus Your Diet on Boosting Your Metabolism

Exercise is not the only way to bolster your metabolism. You can also utilize your diet to increase your metabolism. Eating foods high in fiber and protein can have a positive effect on your metabolism, but you might also consider taking supplements to improve your metabolism. Supplements such as Meltorin are designed to help boost your metabolism. To learn more about Meltorin, visit: www.Meltorin.com.

Suffering from Hypothyroidism…Try Eating More

By the Vteam, Kamau Austin Publisher

Hypothyroidism is a condition in which the thyroid does not function properly. The thyroid gland is responsible for producing the thyroid hormone that circulates through the bloodstream. However, in the case of hypothyroidism, the thyroid is under-active and does not produce enough of the hormone. This is significant because an insufficient amount of thyroid hormone in the bloodstream can result in symptoms such as a slow heartbeat, the inability to tolerate cold temperatures, constipation, physical and mental fatigue and small weight gains. This article will discuss the process of being tested for hypothyroidism, explain why drastically cutting calories is not an effective way to lose weight and will describe a plan for eating right when you are suffering from hypothyroidism. If you suspect hypothyroidism is affecting your weight and plan to begin a diet and exercise plan that includes the use of supplements to combat the effects of hypothyroidism, you should first consult with your doctor to obtain his opinion on your condition and on your proposed diet and exercise plan.

Get Tested for Hypothyroidism

If you gain weight easily or seem to have a great deal of difficulty losing weight, you might want to consider having your thyroid function tested. Testing for hypothyroidism is a rather simple process that involves an evaluation of your medical history, a physical examination and a blood test. The physical evaluation will involve an examination of your cardiovascular system, skin, hair, eyes, reflexes and body temperature. Additionally, your doctor will also feel your thyroid gland to determine if the gland feels enlarged.

The physical examination may lead your doctor to believe you are affected by hypothyroidism, but most doctors will require a blood test to confirm the results. The blood test will involve taking a small sample of blood for laboratory testing. If unnaturally low amounts of the thyroid hormone are detected in the blood, it is an indication that the thyroid gland is not functioning properly and is not producing enough of the thyroid hormone. The levels of T4 and T3 hormone are of particular interest to your doctor as well as the levels of thyroid stimulating hormone (TSH). Low levels of T4 and T3 indicate the presence of hypothyroidism while the levels of TSH can provide insight into the cause of the condition. High levels of TSH indicate that hypothyroidism is a result of a malfunction of the thyroid gland. If the TSH level is high but the thyroid is not producing enough hormones, it indicates that the thyroid is not responding properly to the body's requirements. However, if the TSH levels are low, it indicates the pituitary gland is not functioning properly. This is because the pituitary gland is responsible for producing the hormone which stimulates the thyroid to produce T4 and T3.

Why Drastically Cutting Calories Compounds the Problem

If you are like many women, you may believe drastically cutting your caloric intake is the best way to lose weight. Unfortunately, this is not true and cutting calories by too much can result in a great deal of difficulty in losing weight. This is especially true for women who are suffering from hypothyroidism. Eating too few calories per day can result in the metabolism slowing down even further as the body believes it is being starved and makes an effort to store food in the form of fat in case it needs energy in the future. Diets that require you to severely limit your calorie intake to 1200 or fewer calories per day are likely to cause this slowing of the metabolism.

Eat Right to Counteract Hypothyroidism

If you are suffering from hypothyroidism, it is important for you to eat properly in addition to seeking medical attention. If you have hypothyroidism, your doctor will likely prescribe a medication such as a thyroid replacement hormone. This will help to stabilize the hormone levels in your bloodstream and will likely result in a small weight loss. You can compound the weight loss effects by ensuring you are eating enough to keep your metabolism high but are not eating so much that you are gaining weight. How many calories your body requires is a function of your current weight. To determine how many calories your body requires to maintain your weight, convert your weight in pounds to kilograms by dividing your weight by 2.2. Next multiply your weight in kilograms by 30 because your body requires 30 calories per kilogram of weight to function. This will result in the amount of calories you will require to maintain your weight if your thyroid was functioning properly. However, to account for the poor function of the thyroid in those with hypothyroidism, subtract 200 calories from this total. The formula for the number of calories you require looks like this:
Number of Calories Required to Maintain Weight = ((Weight in pounds/2.2) * 30) - 200

If you want to lose weight, you should use a formula similar to the one above. The only difference is you would now multiply your weight in kilograms by 25. This difference allows for only 25 calories per kilogram of weight instead of 30. This is not enough to maintain the weight and will result in a gradual weight loss. The formula for weight loss looks like this:
Number of Calories Required to Lose Weight = ((Weight in pounds/2.2) * 25) - 200

Consider Taking Supplements

A poorly functioning thyroid can be a problem for many women. If you are having a great deal of difficulty losing weight, you might want to consider trying supplements designed to improve your thyroid's function. Thyvox is one such product you may find helpful. You can learn more about Thyvox from the following web address: www.thyvox.com.