Are you constantly adding to your workout tempo to see a flat belly in the mirror?
Running every day in a park or on the road with the same pace can make you jaded and translate into a short-term fitness gain. What if you stop running one day or for a specific period of time? You will surely not love your belly coming out again to say you ‘Wassup?’
If you are crazily running every day to achieve the long-term fitness benefits then you should know that you can try a lot of other things to shed your extra pounds and save lots of time. Many fitness institutes and organizations nowadays focus on the alternate Weight loss programs to running. Running definitely burns your calories but there are many better options as well.
Also Read : Lose weight fast with Running
Calories and Fitness
In general, men need around 2000-2500 kcal to sustain their present weight and the calorie range for women is 1500-2000 kcal. In the world of fitness, BMR plays a vital role. It is a parameter which decides the total number of calories needed by an individual to stay in a normal health with normal body functions. The BMR is influenced by few factors like height, weight, age and gender. The BMR for male and female is different.
There is a range of online tools available out there to calculate your BMR but the number you get from these tools is just a rough calculation, not exact. If you really care about your health and want to achieve real benefits then a simple maths is there associated with the basal metabolic rate.
Also Read : How Running Helps In Weight Loss
In line with the Harris-Benedict Equation,
655 + (4.35 x wt. (pounds)) + (4.7 x hgt. (inches)) – (4.7 x age (years)): this is the formula to calculate the female BMR
66 + (6.23 x wt. (pounds)) + (12.7 x hgt. (inches)) – (6.8 x age (years)): this is the formula to calculate the male BMR
The female BMR is generally 5% lower than that of male
There is another formula called Mifflin St. Jeor Equation to calculate the male and female BMR
10 x wt. (kg) + 6.25 x hgt. (cm) – 5 x age (years) + 5: for Male BMR
10 x wt. (kg) + 6.25 x hgt. (cm) – 5 x age (years) – 161: for Female BMR
Total Daily Energy Expenditure (TDEE)
It’s a basic maths; when you consume more calories than you lose, you gain weight and when you do the vice versa, you lose weight. It’s that simple. TDEE is the next important parameter after the BMR. This value tells you how much energy you have lost or need to lose every day to maintain an ideal weight and stay fit. In one lb, there are around 3500 calories which people more often than don’t realise while eating fat-rich foods.
The TDEE value depends on what activity you perform during the day.
To determine the TDEE, you need to find the AF or Activity Factor first.
|Activity Level||Activity Factor|
Total Daily Energy Expenditure = AF * BMR
Best Alternatives to Running
According to some studies, a person loses about 105 kcal running 1 mile. Getting too possessive about jogging or running is not a great thing. There are several other calorie-burning workouts that do wonders and, with lesser amount of torture.
- Boxing – 727 cal/hour
- Climbing up stairs – 852 cal/hour
- Swimming – 585 to 784 cal/hour depending on the type or style of swimming
- Rock Climbing Upwards – 454 cal/hour
- Dancing – 443 cal/hour
There are many other easy-to-lose calorie options other than the torturous and insane running regime. These options will also help you in the Abdominal firming & toning saving a significant amount of time. Are you all set to give them a try?