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For one, the runs werent very vigorous. I burned an average of 258 calories per run or just under 900 calories per week. ing to Mayo Clinic, you need to burn 3,500 calories to shed a pound of fat. I made no changes to my diet at all and lost two pounds since I started Couch to 5k.
These flaws make Couch to 5k especially difficult for (real) beginner runners, and those who are overweight. If you want to start running, you need a plan that progresses with you. Running shouldnt be so hard that you risk injuring yourself, burning out, or giving up.
Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.
Ive completed the C25K and have been keeping up 3 runs per week. Some 5k, some less. Ive lost just under 2 stone since changing my diet and running. Problem is, Im now at weight Im happy with but still losing weight.
5K training plan Day 1: Run 5 minutes, walk 1 minute. Repeat 3 times. Day 2: Rest or cross-train. Day 3: Run 6 minutes, walk 1 minute. Repeat 3 times. Day 4: Rest. Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times. Day 6: Rest or cross-train. Day 7: Rest.

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For Couch to 5K to be successful long term, and for it to help you lose weight, it needs to be the catalyst for building a consistent long-term habit of exercise and changing how you think about food. Remember: you never get to be done, so you need to enjoy the journey and look forward to exercising daily.
The good news is that studies show6 that moderate- to high-intensity aerobic exercise such as running can help reduce visceral fat, even without changing your diet.

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