David Dack

Let’s get real for a moment – running isn’t just about lacing up those sneakers and hitting the pavement. Nope, it’s a journey filled with highs, lows, and a whole bunch of learning curves. And boy, oh boy, have I had my fair share of hiccups along the way.

Picture this: me, a wide-eyed running enthusiast, charging through the streets, feeling like a total boss. But little did I know, I was also collecting some sneaky little monsters called bad habits. Yep, they crept up on me like a ninja in the night, sabotaging my progress, and leaving me frustrated and injured.

But hey, I’ve come a long way since then, thanks to the wisdom of fellow runners and some awesome coaches. Together, we’ve waged war on these pesky habits, and let me tell you, it’s been a game-changer.

Now, I won’t pretend to be the perfect runner – oh no, far from it. But I’ve got some tricks up my sleeve that have turned my running game around. And today, my friends, I’m sharing those gems with you!

Ready for the ride? Let’s dive into the top five running habits that we’re ditching, and the fantastic alternatives that’ll have you running stronger, faster, and happier. Buckle up, because this journey is about to get epic! Let’s do this!

Bad Habit I – Overdoing It

Oh boy, have I been guilty of this one! Picture me, the overenthusiastic runner, charging through life like a marathon with no finish line. I thought more running meant more gains – oh, how wrong I was! Overdoing it is like trying to bake a cake with too much sugar – disaster awaits!

You see, it’s great to challenge ourselves, to push those boundaries, and feel that runner’s high. But, my friends, there’s a fine line between pushing yourself and pushing yourself off a cliff! Overtraining is the devil in disguise, ready to wreak havoc on your precious body.

I learned this lesson the hard way – chronic soreness, injuries popping up like whack-a-mole, and my immune system waving the white flag in surrender. Moodiness? Oh yes, I could give Oscar-worthy performances!

And trust me, you don’t want to be on that overtraining list of horrors. It’s a path to nowhere, and I’m talking quicksand kind of nowhere. Your body needs rest, just like you need a lazy Sunday on the couch binge-watching your favorite show..

The Solution

Now that we know the perils of overdoing it, let’s talk about the antidote – the solution to this madness. We’ve got a toolkit full of techniques to keep overtraining at bay and let our bodies dance to the rhythm of our running dreams!

First off, let’s all embrace the sacred art of rest days. Yep, you heard me right – rest days are your best friends. After a hard run, treat yourself to a day of pure relaxation. You’ve earned it! Your body needs time to rebuild those muscles and recharge those batteries, so don’t skimp on rest.

Oh, and here’s a secret – recovery weeks! Like a mini-vacation for your legs, these magical weeks reduce your mileage by 40 to 60 percent every fourth or fifth week. It’s like giving your muscles a spa day – they come back stronger and happier!

But wait, we’re not done yet. Cross-training is the secret weapon of the smart runner. Swap those running shoes for some biking, swimming, yoga, or even a leisurely stroll. It’s like giving your legs a vacation while keeping your fitness game on point. Win-win, right?

Now, here’s a golden rule – the 10 percent rule. Never, and I repeat, never increase your weekly mileage by more than 10 percent from one week to the next. It’s like nurturing a delicate flower – let your body adapt and grow at its own pace.

Last but not least, my fellow runners, the best advice of all – listen to your body. It’s like having your personal running guru whispering in your ear. Elevated heart rate, fatigue, persistent soreness – these are the red flags. Don’t ignore them; they’re your body’s way of saying, “Hey, I need a break!” Trust me, running through pain is like running into a brick wall – it won’t end well.

Bad Habit II –Bad Form

Let’s talk about something that might not be the most exciting topic, but it’s crucial for our running success – form, form, form! Yes, I know, it’s not as fun as that runner’s high, but trust me, it’s just as important.

Picture this – you’re out there, pounding the pavement, feeling like you’re on top of the world. But hold up, have you ever wondered if your running form is top-notch? Well, if it’s not, it could be holding you back, big time!

Now, don’t get me wrong – our bodies are made to run, but that doesn’t mean we all automatically run like gazelles. Bad form is like a sneaky little thief, stealing our performance, and we don’t even know it!

But fear not, my running pals, there’s hope! By mastering the art of proper form, you’re giving yourself a one-way ticket to a smoother, more enjoyable run. Say goodbye to those nagging muscle soreness days, and hello to a reduced risk of injuries. It’s like running heaven!

Here’s a little secret – when it comes to running, quality trumps quantity any day. So, let’s shift our focus from mindlessly logging miles to perfecting our form. Trust me, your body will thank you, and your running will reach new heights.

Oh, and one more thing – don’t be afraid to ask for help. Seek the guidance of seasoned runners or even a running coach. They’ve been there, done that, and are more than happy to share their wisdom.

The Solution

If you want to unleash your inner running superhero, these universal guidelines are your golden ticket to success. Let’s break it down, shall we?

First up, the upper body – keep it in check! Stand tall and proud, with a slight forward lean. No slouching allowed! Channel that graceful energy, and you’ll be amazed at the difference it makes.

Next, let’s talk flow – the secret ingredient to smooth running. Your elbows are your trusty sidekicks, so keep ’em moving forward and backward, in harmony with your lower body. Imagine you’re dancing with the rhythm of your stride. It’s like a beautiful ballet on the run!

Now, here’s a biggie – relaxation! Don’t tense up like a startled deer. Stay loose and carefree, especially in your face, shoulders, and hands. We want to run like the wind, not like we’re running away from it!

And here’s a pro tip – when in doubt, seek help! No shame in asking for guidance. Schedule a date with a professional coach or join a class to fine-tune your form and learn the right techniques. Trust me, it’s worth every second and every penny.

For more on proper form, check the following sources.

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Bad Habit III – Refueling Badly

You heard it right, fellow runners – refueling is a game-changer! Don’t let your hard work go to waste by neglecting your body’s needs. It’s time to get smart about what and when we eat, and I’m here to spill the beans on the magic formula.

Picture this: you’ve just finished a glorious run, and your body is in prime mode to absorb all those precious nutrients. It’s like a sponge, soaking up every bit of goodness you provide. That’s why the post-run refuel is crucial for your performance and recovery.

So, what’s the secret recipe for refueling like a pro? It’s simple, really. Carbs and protein are your running BFFs. They team up to replenish your glycogen stores and repair those hardworking muscles.

Don’t skimp on the carbs – they are your body’s energy source, and you need them to power through those runs like a superhero. Think whole grains, fruits, and veggies – they’re the real MVPs!

But let’s not forget about our buddy protein – the muscle-building ninja. It helps repair and rebuild those muscles that took a beating during your run. Lean meats, eggs, and plant-based protein sources are your go-to options.

Timing is everything! Aim to refuel within 30 minutes to an hour after your run – that’s when your body is most receptive to the nutrient party. It’s like a celebration for your muscles, and you’re the host!

The Solution

First things first – let’s measure it! No, not your shoe size, but your calorie needs. You’re a unique individual with specific running goals, and your body deserves the right amount of fuel. Use a trusty calorie calculator to get an estimate based on your activity level. It’s like finding the perfect shoe fit, but for your nutrition!

Now, picture this – you’ve just conquered a tough run, and your body is yearning for replenishment. Don’t leave it hanging! Grab a post-run snack that’s high in carbs and moderate in protein. It’s like giving your body a high-five for a job well done. Need some ideas? How about a delightful banana and peanut butter combo or some mouthwatering Greek yogurt with honey?

But the refueling party doesn’t end there! When it’s mealtime, aim for a balanced plate. Complex carbs, like whole grains and veggies, will be your running fuel. Lean proteins, like chicken or tofu, are the muscle-supporting heroes. And don’t forget about those healthy fats – they’re like the cheerleaders that keep you going strong!

Bad Habit IV –Not Getting Enough Sleep

Oh, sleep – the magical elixir for runners and humans alike! We’ve all been there, trying to squeeze in that early morning run, only to sacrifice precious sleep hours. But let me tell you, my fellow runners, skimping on sleep is like trying to run a marathon on one leg – it just won’t work!

Imagine this – you drag yourself out of bed after a night of tossing and turning, and your body feels like it’s been hit by a freight train. Your eyes are barely open, and your mood? Well, let’s just say grumpy is an understatement! Sleep deprivation is like a villain that messes with our alertness and leaves us feeling like zombies on a run.

But here’s the plot twist – proper sleep is what our muscles need to recover and repair! When you give your body the rest it deserves, you’ll wake up feeling like a well-oiled machine, ready to conquer the world (and the track) with a smile on your face.

You see, sleep is more than just shutting our eyes and drifting off to dreamland. It’s a crucial time when our bodies release growth hormones, repair tissues, and consolidate memories. So, skimping on sleep is like robbing your muscles of their superhero recovery time. And trust me, you won’t be running at full capacity – it’s like trying to run a race with a flat tire!

The Solution

You got it, sleep seekers! Now that we’ve realized the superpower of sleep, let’s dive into the solution – how to get those precious Zzz’s and wake up feeling like a well-rested superhero!

• Step one – keep track! Just like we log our miles and workouts, let’s log our sleep time too. Grab that trusty workout diary and jot down when you hit the hay and when you rise and shine. Look for patterns and see how much sleep your body craves – we’re all unique, after all!
• Step two – find your sleep range! Studies have shown that most of us need between seven and nine hours of uninterrupted sleep each night. Think of it as your magical sleep zone – the time your body needs to recharge and recover fully. So, figure out what your sweet spot is and aim for it!
• Step three – embrace the early bird life! Now, I know some of us are night owls and that’s okay, but for runners, there’s something magical about being an early bird. The saying holds true – the early bird gets the worm, or in our case, a fabulous morning run! Try hitting the sack a bit earlier, and you’ll be amazed at how much better you feel.

But hey, I get it – sometimes life throws curveballs, and getting enough sleep feels like a mission impossible. We all have those nights where Netflix and chilling just takes over. But here’s the thing – let’s aim for consistency! On those days when you know sleep might be a bit scarce, make up for it on other nights. Create a sleep routine that works for you, and your body will thank you with boundless energy on your runs.

Bad Habit V – Skipping Stretching

I get it, you’re all pumped up after that fantastic run, and the last thing you want to do is spend extra time on stretching, right? But hear me out – this little post-run ritual is like magic for your body!

Now, we all know that doing static stretches before a run isn’t the way to go – it can actually do more harm than good. But when it comes to post-run, oh boy, stretching becomes your best friend!

So why is post-run stretching so important? Well, my running comrades, it’s not just about the feel-good factor (though that’s a bonus!). When you stretch after your run, you’re doing your body a massive favor – here’s why:

Flexibility for the win! Post-run stretching improves your flexibility, making you more agile and nimble. It can also help improve your range of motion. Those stretches will give you the freedom to move like never before.

What’s more?

Stretching is like a little zen session for your muscles. It helps relieve stress and tension, leaving you feeling oh-so-relaxed.

But wait, there’s more! Stretching can level up your running game – yes, really! When your muscles are nice and flexible, your performance soars. You’ll be able to reach new heights (or should I say lengths?) in your runs.

The Solution

Make stretching a part of your routine: Just like you lace up your shoes before a run, make post-run stretching a non-negotiable part of your training plan. It’s all about consistency, folks!

Hold it, hold it: When you’re stretching, don’t rush it. Give each muscle some love and attention by holding the stretch for at least 30 to 45 seconds. This gives the blood a chance to flow through every nook and cranny, leaving your muscles feeling oh-so-happy.

Find your groove: Stretching routines come in all shapes and sizes, and there’s no one-size-fits-all approach. Explore different stretching routines to find the one that clicks with you. My blog has a treasure trove of options to keep things fresh and exciting.

Remember, stretching isn’t just a “nice-to-have” – it’s a must-have! So, next time you wrap up that invigorating run, make sure to spend those extra minutes stretching it out. Your body will thank you, your performance will thank you, and your running journey will reach new heights of awesomeness

Here are a few of my favorite routines.

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Conclusion

Here you have it. The above are some of the most common bad habits that afflict many runners.

I’d love to hear from you in the comments section if you have any suggestions or questions.

In the meantime thank you for reading my post.

Keep Running Strong

David D.

Running is a great way to keep fit, but without the right equipment, it can lead to discomfort and potentially, injury. One essential and often overlooked component of running gear is the back support belt. In this blog post, we highlight its importance, demonstrating why it is a must-have accessory in every runner’s wardrobe, novice or veteran.

Benefits of Using Lower Back Support Belt for Runners

It is a protective gear that you fasten around your waist – spanning over your lower back – providing stability and support in this region. The belts are typically made of sturdy, breathy materials like neoprene and come in various sizes to snugly fit all body types. This accessory works by reducing the stress on the user’s lower back. It facilitates proper weight distribution and absorbs some of the impacts when a runner’s foot strikes the ground, ensuring that the pressure does not overwhelmingly concentrate on the lower back.

The usage of these braces is not just limited to professional runners; even hobbyists and those who partake in occasional or moderate running sessions can make great use of the back belts. When running, the repetitive jarring motion can give rise to an incidence of strain and potential injury, especially in the lower back area. Regular usage of a lumbar back belt adds an extra layer of defense against these injuries, effectively reducing the risk of muscular strains or ligament sprains in the lower back region.

Moreover, they are incredibly beneficial for those recovering from an injury. As the belt restricts undue movements and provides optimum support, it aids in quick and safe recovery by preventing further damage to the strained muscles. Thus, incorporating it into your running regimen will invariably improve posture, decrease discomfort, prevent severe injuries, and aid in recovery, urging you to push your limits.

Ensure You Choose the Right One

Picking the perfect back belt for running depends on key factors:

1. Adjustability: The brace should have flexible fitting options to provide custom compression levels according to your needs;
2. Material: The material used should ensure durability and effective performance. A prevalent material choice is neoprene due to its robust nature, flexibility, and ability to retain heat, thereby soothing the muscles;
3. Comfort and support: They should also be key considerations, as a belt should not feel restrictive or uncomfortable. It should give your lower back secure but comfortable support.

Among the myriad options available, Nygex stands out as the top brand. Its distinguishing feature is the stretchy interlaced bands offer steady compression, while the adjustable hook and loop straps let you select the fit that feels most comfortable. Further, its premium quality neoprene ensures maximum breathability while providing a high level of support without hindering mobility, making it a preferred choice. By visiting https://nygex.nz/p/lumbar-back-support-brace/, you can see other benefits of this back support and choose the right size.

To utilize it effectively, ensure that you wear it snugly around your waist in a way that covers your lower back adequately. However, remember not to fasten it too tightly as it may hinder blood circulation. Ensure it fits you comfortably even during movements. Wearing such belts over a thin layer of clothing is ideal to evade skin irritation.

The Role of Back Belt in Maintaining the Proper Running Posture

The right posture can make a world of difference in improving the run and conserving energy by maximizing efficiency and speed and minimizing force. Back support braces play an integral part in achieving and maintaining correct running posture. The belt supports the natural arch of the lower back, aligning the body correctly from shoulders to legs. With a snug fit around the waist, they keep the lower back firm yet flexible. This helps prevent unneeded stress on the back, facilitating a correct and consistent posture throughout a run.

To achieve the correct running posture, here are specific tips:

• Ensure your head is up, maintaining a comfortable and neutral position while looking ahead;
• Keep your shoulders relaxed, loose, and lowered, and avoid shrugging;
• Your arms should be bent at a 90-degree angle, swinging loosely from the shoulders;
• Engage your core muscles while keeping your back straight;
• Remember to land softly on your heels, rolling forward to push off the balls of your feet;
• A lower back support belt can highly facilitate this, allowing you to focus and maintain this ideal stride, supporting a flawless running form.

The Impact of Regular Exercise and Proper Gear on Spine Health

Exercise strengthens muscles around the spine, improving balance and posture, thereby reducing the risks of back pain and injury. Proper gear like lower support belts, good running shoes, and suitable clothing further enhance this protection by providing additional support and safety.

Apart from offering support, back braces encourage proper alignment of the spine while running. They maintain and stabilize the normal curvature of the spine, reducing the chances of undue strain or uncomfortable postures. This functionality is beneficial to protect from potential injuries and also to heal from existing ones.

The combination of regular exercise, engaging in proper alignment, and the use of a back support belt helps in keeping the core and back muscles sturdy, resulting in better spine health. Moreover, these measures help prevent painful conditions like herniated discs or sciatica that runners can sometimes face.

If you’re a beginner runner and you’re in need of some inspiration in order to help smash any future goals, then Russell Cook might just provide you with it. Born in Worthing, the YouTuber is attempting to run the entire length of Africa as we speak, a quite remarkable achievement should he manage to pull it off.

The 26-year-old, who is also known as the “Hardest Geezer”, is currently making excellent progress after already covering the entire length of South Africa and Namibia. Along the journey so far, Cook has even had messages of support from legendary athletes who have won numerous gold medals, inspired others, been backed by millions in the betting stakes, and put on numerous masterclasses in a competitive scenario.

Mo Farah has shown his support for Cook

One world-famous runner who has backed Russell Cook on his journey is Mo Farah. The four-time Olympic champion said: “I’m so proud of you and what you’re doing. Nobody can tell you that you can’t, because you can. Believe in yourself. You’re doing an amazing thing for charity. It’s incredible to see you on this journey. Let’s go Russ!”

With any money raised going towards The Running Charity and Water Aid, Cook is certainly doing an amazing thing for charity, as Sir Mo himself said. This isn’t just a YouTuber aiming to generate views and turnover huge sums of money for himself, this is a man on a genuine life-changing mission that he has clearly trained for intensely as he aims to inspire others to do the same, be more active, and get stomping out on the tarmac.

Cook wants us all to get running

Along the journey on YouTube so far, viewers have been exposed to Cook’s strong mentality, while also witnessing the evident struggles he is already having in these relatively early stages. Already, Cook has suffered with illness on numerous occasions, but he keeps pushing through and continues to run around 31 miles (50km) most days. While having no rest days was the aim from the offset, it has been vitally important on a few occasions already in order to replenish his body and essentially improve his chances of success further down the line. If Cook can dig deep and smash this amazing goal, then why can’t the rest of us?

He has a team behind him

As you might expect, despite his nickname, Cook can’t do this alone. After all, he is essentially aiming to run 9,320 miles (14,500km) in total during the challenge, crossing 16 borders in the process and experiencing a number of different settings, from bustling city environments to dead deserts. His small team of close friends follow his every move, making sure he is safe from any wild animals, while also focusing on his health and important aspects of any run, such as water intake. There have been numerous incidents already along the journey, too. From urinating blood to being held-up at gunpoint, the group have experienced plenty in a short space of time, but if Cook was alone it’d certainly be far more of a risk to take.

A Christmas finish is looking unlikely

With the extreme challenge officially beginning on 22 April, the initial aim was to finish it in time for Christmas given that it is expected to take more than eight months to complete. Given the numerous issues that Cook and his team have encountered already, though, we could see a later finish date. Regardless, Cook can enjoy his turkey when he returns, with the inspirational athlete capable of inspiring the world should be manage to complete one of the toughest challenges any runner has faced.

If you’d like to follow his every step, then tuning in to the action on YouTube is highly recommended. Although he has a massive amount of ground still to cover, Russell Cook is looking like he’s more than capable of smashing this phenomenal goal and motivating the planet’s population in the process. Here’s hoping he can pull it off.

Hey there, fitness enthusiasts! Hold on to your kettlebells because I’ve got a mind-boggling question for you: Ever wondered just how much the fitness and health industry is worth? A cool billion? Maybe 10 billion? Think bigger, my friend!

Believe it or not, the industry’s value is a jaw-dropping 100 billion dollars! Yup, you heard that right – $100,000,000,000! And no, we’re not talking Hong Kong dollars here; we’re dealing with good old American greenbacks.

Now, imagine this – that’s a whole lot of zeros! But hold on, that’s not even the juiciest part. The market is sprinting forward like a marathon runner on rocket fuel. Yoga studios and CrossFit gyms are popping up faster than daisies in spring!

What’s the big picture, you ask? Well, it’s not just a bunch of fitness fanatics out there; it’s a thriving industry ripe with opportunities for anyone with a fitness- or health-related blog. Cha-ching! Money-making potential, ahoy!

So, here’s the scoop – in today’s post, I’m dishing out some secrets from my treasure chest of blogging knowledge. I’ll share the steps I took to turn my passion for fitness into a money-making machine.

But wait, there’s more! As an added bonus, I’ll sprinkle some traffic generation tactics to supercharge your blog’s voyage to success!

Ready to set sail on this thrilling adventure? Ahoy, let’s go!

Part 1 – Drive Traffic

Picture this – your fitness blog is like a shiny gem, filled with valuable content and knowledge. But what good is a gem if nobody gets to see it? You need to send waves of eager visitors to your posts, like a stampede of fitness enthusiasts hungry for wisdom.

Because let’s face it, my friends, traffic is the lifeblood of your blog. It’s what fuels your journey to more engagement, more sales, and more moolah! Without it, even the greatest content can get lost in the vast digital wilderness.

The traffic sources you need:

Now, don’t fret! I’ve got the secret map that leads you to the ultimate traffic sources. Let’s check a few.

First stop – the mighty Google! With over 3.5 billion searches every day, it’s like a bustling marketplace where people seek answers to their fitness dreams. You want to be right there, waving your blog like a banner, saying, “Hey, I’ve got the solutions you need!”

Next, let’s board the Pinterest express! This platform is a gold mine for fitness bloggers like us. With its 320 million active users and billions in ad revenue, it’s like a bustling bazaar of inspiration and ideas. So, pin your way to success, my friends!

And of course, we can’t leave Facebook behind! With billions of members, it’s like a massive party where you can showcase your fitness expertise to the world.

Now, don’t get me wrong – we’ve got other traffic routes too! I’m talking about Twitter, StumbleUpon, and Reddit – the hidden trails of opportunity. But, if you want to reach your destination fast, focus on Facebook and Pinterest first.

But hey, don’t just stop there! Once you’ve built your audience, it’s time to expand your empire! Explore new territories, try new strategies, and conquer the digital landscape.

Optimize Your Posts For SEO

With over 3.5 billion searches every single day, Google is big—like really really big, and guess what? They’re hungry for fitness advice too! It’s like a never-ending parade of potential readers, just waiting to discover your fitness blog!

Think about how we use the internet – it’s our ultimate guide to life! Whether we’re searching for the best protein shakes or directions to the nearest gym, we turn to those trusty search engines. And as a blogger, one of the best ways to make your content stand out above everyone else’s is to have a solid SEO strategy (check this post if you have no idea what SEO is).

Now, let me share the secrets of SEO success with you. It’s like a carefully crafted recipe, combining various ingredients to create the perfect blog post.

First off, we’ve got the “keyword research” spice. With tools like SEMrush and Ahrefs, you can uncover the hottest keywords in the fitness universe. These are the secret codes that unlock the doors to higher rankings. So, sprinkle them strategically throughout your content, and watch your blog soar!

Next up, we’ve got the “epic content” seasoning. Imagine crafting blog posts that are so valuable, so helpful, and so inspiring that readers can’t help but fall in love with your blog! That’s the magic of epic content.

And let’s not forget about the “click-worthy post titles” sauce! These are like little appetizers, tempting readers to click and dive into your blog. But remember, no clickbait here! We want titles that promise real value and deliver on that promise.

Now, to add that extra oomph to your blog, we’ve got the “descriptive meta-descriptions” garnish. These little snippets of goodness show up in search results, enticing folks to click on your link. So, make ’em snappy and include those juicy keywords!

Last but not least, we’ve got the “Yoast plugin” magic dust! This nifty tool helps you sprinkle SEO goodness all over your blog posts. It’s like having a fairy godmother for your SEO efforts!

Pinterest

Pinterest is like a treasure trove of readers, just waiting to discover your amazing content!

You see, Pinterest has a special place in my heart, and here’s why – it drives more traffic to The Runners Blueprint Blog than any other social media platform.

Why is Pinterest so magical, you ask? Well, it’s because I pour my heart and soul into it! I’m like a pinning wizard, constantly creating new pins, showcasing my stuff, and spreading the love by pinning other people’s awesome content. It’s like a dance of pins and clicks, and I can’t get enough of it!

And the best part? Pinterest is like a never-ending garden, always blooming and growing. At the end of 2019, it had over 320 million active users, and boy, has it been growing like wildfire! It’s like a rising star in the social media galaxy, shining bright as the fourth largest platform in the US, right after YouTube, Instagram, and Facebook.

But wait, there’s more! Pinterest’s ad revenue is projected to hit a billion dollars – that’s billion with a B! It’s like a gold mine of opportunities for fitness bloggers like you and me.

Facebook

Facebook has been my trusty ally in the quest for traffic! With over 15,000 followers on my personal page, this powerhouse sends me a whopping 15 percent of my blog’s traffic. It’s like having an army of fitness enthusiasts marching towards my content!

But here’s the secret sauce – I don’t just stop at my personal page. Oh no, I take the plunge into the vast world of Facebook groups! I’m like a social butterfly, fluttering from one group to another, spreading my fitness wisdom and sharing my blog posts like precious gems.

And guess what? It works like magic! Joining relevant Facebook groups within your fitness niche is like stepping into a wonderland of like-minded individuals. It’s a place where you can interact, engage, and share your expertise with people who actually care!

Here’s the golden rule of Facebook group success – be active like a whirling dervish! Post regularly, answer questions, share valuable insights, and above all, be a force of good out there.

Be that shining light of positivity, and watch how you attract the right kind of attention – the attention that brings more readers to your fitness blog!

Additional Resource – How to make money running

Guest Posts

Guest posting is the practice of producing captivating articles for other blogs or websites, sharing your wisdom with their audience. And guess what? It’s a win-win situation! You get to showcase your yoga prowess while the host blog receives valuable content to delight their readers. It’s like a fitness feast for everyone involved!

And let me tell you a secret – guest posting is not just about winning hearts; it’s about winning the favor of Google too! Oh yes, when you publish those amazing guest posts, Google nods its virtual head in approval. Why? Because every link back to your website acts like a glowing endorsement in the eyes of the search engine gods!

As a result, take a leaf out of my book. In the past year, I’ve been on a guest posting spree, like a fitness globetrotter, exploring different websites and leaving my fitness wisdom wherever I go. It’s like planting seeds of knowledge in various corners of the virtual world!

And guess what? I’ve seen the magic unfold! My fitness blog’s page authority has soared like an eagle, flying high in the realm of Google’s search results.

Here are a few examples.

Making Money with Your Blog

Now, let’s talk business, fellow bloggers, because there are countless ways to rake in the moolah in the vast realm of the internet. But don’t fret; I’ve boiled it down to the top five ways to line your pockets with green using your precious fitness blog!

Ad Networks

First up, we have the trusty Ad Networks – the gold mine of passive income!

Picture this: you set up adverts on your blog, and voilà, the money starts flowing in without you lifting a finger! As a beginner, I’d suggest diving into the AdSense pool. It’s like dipping your toes into the waters of earning without breaking a sweat.

But hold on to your yoga mats, because there’s more! Once your fitness blog starts attracting a decent crowd of monthly visitors, it’s time to level up.

Enter AdThrive, my faithful partner-in-profit! When I switched from AdSense to AdThrive, it was like transforming from a mere mortal to a fitness blog tycoon overnight!

But here’s the catch, my aspiring money makers – you need a hefty crowd cheering for you to dance in the ad revenue spotlight. To waltz into the world of real money (yes, more than a mere $500 a month), you’ll need a sizable audience, with thousands of visitors every single day! Trust me; crossing that threshold can be like climbing Mount Everest!

Fear not. Start by setting your sights on the 25k visitors a month mark – it’s like setting a new personal record in the blogging world! Once you conquer that milestone, it’s time to review your options and select the private ad manager network that suits you like a perfectly tailored workout outfit.

Affiliates

With affiliate marketing, you get to play matchmaker between your audience and awesome products or services. It’s like setting up the perfect blind date, and if your audience falls head over heels for the product and makes a purchase using your special links, cha-ching!

You earn a sweet commission – it’s like winning a gold medal in the fitness blog Olympics!

Now, just like finding the right fitness gear for your workouts, choosing the right products to promote requires a little research and finesse. You need to find products that align with your fitness blog’s niche and resonate with your audience.

Here’s the good news. The internet is brimming with fantastic affiliate programs that are eager to partner with fitness blogs like yours. You can sign up for affiliate accounts on Amazon Associate, Awin, CJ, or ShareASale, to name just a few – it’s like having a buffet of affiliate options right at your fingertips!

Once you’ve found your perfect match, it’s time to get creative! Promote those products through your blog posts, social media shares, or even some jaw-dropping fitness videos.

Sponsored Content

Picture this: you, the fitness influencer, shining like a superstar in your niche, talking about awesome brands and products while getting paid for it! It’s like becoming the face of a top-notch supplement brand, only without breaking a sweat!

But hold your kettlebells, my fitness stars, because sponsored content is a path reserved for those with a loyal and established following. It’s like being the captain of a championship-winning sports team – sponsors want to work with influencers who can score big with their audience!

Selling Your Own Product/Service

Next up, we have the self-made entrepreneurs of the fitness blog universe – the ones who dare to create and sell their own products or services. Writing an eBook, for example, is like crafting your own personalized fitness plan for your audience – it’s a way to share your passion and knowledge while earning some well-deserved bucks!

Freelancing

Now, let’s talk about freelancing – the flexibly rewarding option that lets you showcase your fitness writing or any other skill. With the fitness industry booming, there’s a hot demand for talented fitness writers, and your expertise is like a rare gem in the treasure chest!

Remember, my fitness freelancers, always know your worth. Like a top-notch personal trainer, your skills are valuable, and you should never settle for anything less. It’s like commanding the price you deserve and building a reputation that shines like a golden trophy!

Conclusion

See, there are so many opportunities to make a good buck on the internet.

You just need to try out different things and see what works best for you and your blog. Just don’t overdo it.

And please do not be a SPAMMER.

We don’t need more of those here.

We already have enough for a lifetime.

Have a sense of ethics and strive to, first, help people, then, second, make money.

Don’t let money be your ultimate goal.

Trust me, building a successful fitness blog takes a lot of time, work, and patience, but if you can provide true values and are genuine in your endeavors, you’ll get there, sooner or later.

To me, that’s invaluable!

Are you ready to unlock the secrets to shedding those stubborn 10 pounds? Well, you’ve come to the right place! Losing weight doesn’t have to be a mysterious puzzle; it’s all about finding the right pieces and putting them together to create your masterpiece.

First things first, let’s talk about numbers. Weight loss is indeed a numbers game, but it’s not about deprivation. It’s about finding the right balance between exercise and eating. A little more movement, a little less food, and you’ll be on your way to success!

But wait, I know the weight loss landscape can be a maze of confusion, with contradictory advice lurking around every corner. Fear not! I’ve got your back, and I’ve sifted through countless studies and research papers to bring you the cream of the crop.

So, are you ready to embark on this exciting journey with me? Let’s conquer those 10 pounds with a blend of science, determination, and a dash of adventure! Together, we’ll unravel the mysteries of weight loss and create a masterpiece that’s uniquely yours.

Let’s do this

1. Drink Water Before Your Meals

This may surprise you but water can work wonders for our weight loss journey. According to some fascinating research presented at the annual meeting of the American Chemical Society, the simple act of drinking two glasses of water before a main meal can make all the difference. And hey, cutting back on portions is an added bonus!

You won’t believe the numbers—they found that dieters who followed this water-sipping strategy lost a whopping 44 percent more weight than their counterparts who didn’t adopt this habit. Now, that’s some serious progress! But the best part is, they were able to keep those pesky pounds off for at least a whole year. Talk about a lasting impact!

But wait, there’s more evidence to back this up! Across the pond, the University of Birmingham in the UK conducted a study with 84 obese adult volunteers under the watchful eyes of their doctors. The results were eye-opening. Those who pre-loaded with two glasses of plain tap water lost an average of 10 pounds over a 12-week period. Impressive, right?

And it’s not just a one-off finding either. The Journal of Obesity decided to put water to the test, and guess what? They came to the same delightful conclusion. Drinking water before meals is like a secret weapon in the weight loss arsenal.

So, why does water work its magic? Well, when you gulp down those two glasses before a meal, it helps fill up your stomach, making you feel more satisfied with smaller portions. Plus, it’s calorie-free, so you’re not adding any extra baggage to your plate—literally!

Isn’t it amazing how something as simple as water can have such a profound impact on our weight loss journey? No fancy pills, no complicated diets—just good old H2O doing its thing. It’s like nature’s weight loss elixir!

2. Drink Black Coffee

Coffee lovers, rejoice! Here’s some good news that’ll put an extra pep in your step. That delightful cup of joe you savor every morning might just be your secret weapon in the battle against those stubborn pounds.

You see, research has shown that caffeine, the beloved buzz-inducing compound in coffee, is not only a great pick-me-up but also a powerful metabolism booster. It can rev up your metabolic rate by a cool 3 to 10 percent, and if that wasn’t impressive enough, it can even kickstart fat burning by 10 to 25 percent. Now that’s what I call a double shot of goodness!

But here’s the kicker—those magical polyphenols, a group of plant-based antioxidants, are the real heroes behind this fat-blasting phenomenon. And to get the full dose of these wonderful compounds, you’ll want to indulge in the best coffee money can buy—Kenyan or Ethiopian coffee. Trust me; your taste buds will thank you for it!

Now, I know what you’re thinking—how much coffee is enough to get that metabolism-boosting magic going? Well, here’s the scoop. According to the experts, you need not down more than one cup a day to reap the benefits of black coffee. So, go ahead and savor that cup like it’s a precious elixir from the coffee gods!

But, and this is a big but, there’s a catch. If you’re looking to shed those extra pounds, you need to steer clear of the sugar, creamer, and flavorings in your coffee. I hate to break it to you, but that Venti Mocha Frappuccino Blended Coffee with whipped cream might taste heavenly, but it packs a hefty 500 calories. Yikes! That’s definitely not what you signed up for in your weight loss journey.

So, here’s the golden rule—keep your coffee calorie-free and let it work its magic on your metabolism. That way, you can enjoy the full benefits without any guilt or extra baggage.

3. Drink Green Tea

Move over, coffee; there’s another invigorating elixir that’s making waves in the world of weight loss—green tea! Don’t be fooled by its mild appearance; this humble drink packs a powerful punch when it comes to shedding those extra pounds.

Green tea, with its caffeine and flavonoids, has been turning heads in the scientific community for its potential to turbocharge your metabolism, boost insulin activity, and ramp up fat oxidation. It’s like having a secret weapon in your weight loss arsenal!

You might be wondering, “Is there any proof to back up these claims?” You bet! One study revealed that participants who took green tea extract lost an average of seven pounds and burned an extra 180 calories over three months—without even changing their eating habits. Talk about a helping hand from nature!

Here’s what sets green tea apart from its counterparts—its catechin-rich goodness. Catechins are powerful antioxidants that take center stage in green tea, making it a nutritional powerhouse. Oolong and black tea might be popular, but when it comes to catechins, green tea steals the show.

So, how much green tea should you be sipping to reap these fantastic benefits? According to the experts at the University of Maryland Medical Center, two to three cups a day is the sweet spot. And let me tell you, each cup is brimming with about 100 to 300 milligrams of those potent catechins and up to 10 to 50 milligrams of caffeine, depending on how you brew it.

4. Eat More Fiber

Fiber is the unsung hero of the weight loss world! While it’s true that fiber is a type of carbohydrate found in plant-based foods, don’t be quick to dismiss it as just another carb. This little gem is the key to filling you up and helping you shed those pesky pounds.

Let’s talk science, shall we? A study published in the Annals of Internal Medicine had 240 adults with the metabolic syndrome consume 30 grams of fiber daily, while keeping the rest of their diet unchanged. Guess what happened? They lost more weight than the control group! It’s like fiber waved its magic wand and made those pounds disappear.

But wait, there’s more! Fiber doesn’t stop at just weight loss. It’s a multitasker, working wonders on your metabolic markers like blood sugar, blood pressure, and cholesterol levels. Talk about a superhero in disguise!

So, how much fiber is enough to set you on your weight loss journey? The dietary guidelines suggest 20 to 30 grams per day. Not bad, but if you’re looking to kick things up a notch, listen to this pro tip: aim for around 40 to 50 grams per 1,000 calories you consume. That means more minimally processed plant foods in your diet, and trust me, your body will thank you for it.

Now, let me spill the beans on some precious sources of fiber that you can fill your plate with:

• Beans and legumes: These little powerhouses are packed with fiber, making them an excellent addition to your meals.
• Flax seeds: Don’t underestimate these tiny wonders—they’re fiber-rich and can easily be sprinkled on top of your dishes for that extra boost.
• Asparagus: Not only does it taste delicious, but asparagus also delivers a healthy dose of fiber to keep you feeling full and satisfied.
• Oats: Starting your day with a bowl of hearty oats not only fuels you up but also keeps your fiber intake in check.
• Brussel sprouts: These little green marvels may not be everyone’s favorite, but they sure are a fantastic source of fiber.

5. Eat More Protein

Protein is another powerful ally for your quest to losing 10 pounds. You won’t believe what this research from McMaster University in Canada uncovered! They found that a low-calorie, high-protein diet, coupled with exercise, is a match made in weight loss heaven. Not only will you shed those pounds faster, but you’ll also gain some fabulous muscle mass. Talk about a win-win situation!

But that’s not all. The Rowlett Research Institute in Aberdeen chimed in with its findings, revealing that a high-protein, low-carb diet is a true champion at taming those hunger pangs and aiding in weight loss, at least in the short term. It’s like protein is your trusty sidekick on this weight loss adventure, keeping you on track and satisfied.

Now, let’s talk numbers. How much protein should you be loading up on? Aim for a delightful 20 to 30 grams of protein with every meal. It’s like a magic formula, helping you lose those 10 pounds and gain some lean muscle along the way. Who knew eating could be this powerful?

So, what’s on the menu for your protein-packed feast? Oh, just the most delicious choices like grass-fed meat, eggs, chicken breast, fish, beans, tofu, and nuts. Your taste buds will be dancing with joy!

And don’t you worry, my vegetarian friends—there’s a whole world of plant-based protein sources waiting for you to explore. Whether it’s quinoa, lentils, chickpeas, or tempeh, the options are endless, and they deliver on the protein punch.

Feeling like you’re not getting enough protein in your life? No problem! You can consider supplementing with whey protein. Research has shown that substituting some of your calorie intake with whey protein can help you shed about 8 pounds while gaining that coveted lean muscle mass.

6. Don’t Drink Your Calories

Liquid calories are the ultimate diet saboteurs.

You won’t believe the numbers—hold on to your seat! The average American chugs down a whopping 250 calories a day from soft drinks alone. Can you imagine? That’s like carrying around an extra 25 pounds of sugary baggage every year!

And guess what? The so-called “diet” drinks aren’t the weight loss wonders we hoped they’d be. Research from the Imperial College in London pulled the curtains back on this illusion and revealed that these seemingly innocent diet beverages are just as harmful and weight gain-friendly as their sugary counterparts. Oh, the disappointment!

But fret not—we’ve got a plan to curb those sugary cravings and make a healthy switch. Step one, wean yourself off any sugary drink that’s not plain water, black coffee, or the mighty green tea. These three will become your trusty sidekicks in your battle against sugar!

Next up, always have an alternative. You know, stock up on plenty of non-soda drinks, so when the sugary temptation comes knocking, you have a whole army of better choices to reach for. Convenience is key here!

And here’s a nifty trick—take a closer look at the sugar content of your favorite drinks. Knowledge is power, my friend! Once you’re aware of the hidden sugar traps, you’ll be able to make smarter choices and keep those pesky pounds at bay.

This image can help.

7. Use Contrasting Plate Colors

Isn’t it fascinating how something as simple as the color of our plate can trick our minds and lead us to consume more calories? It’s like a sneaky optical illusion that our brain falls for without even realizing it! Let me tell you about this intriguing study published in the International Journal Of Obesity.

Picture this: you’re serving yourself a delicious meal, and unknowingly, you reach for a plate that perfectly matches the color of your food. Well, guess what? According to this research, when your meal blends in with the plate, you’re likely to serve yourself a whopping 20 percent more food compared to when you serve it on a plate of contrasting color. Who would have thought that the color of our plate could have such an impact on our portion sizes?

But hey, it’s not our fault—we’re naturally drawn to things that look visually appealing. And the food industry knows this little secret too. Just take a look at fast-food chains! They use bold and eye-catching colors in their packaging and décor to entice us into indulging a bit more. Clever, right?

Now, how do we outsmart this sneaky illusion and keep our portion sizes in check? Well, here’s a nifty trick for you. Get yourself a variety of low-cost plates in different colors? This way, you can ensure that your dishes always contrast with the meal you’re serving, and you won’t be tricked into piling on those extra calories unknowingly.

And here’s a fun twist! Research suggests that eating your food on the bluest plate you have in your cupboard might just do the trick. Why, you ask? Well, blue foods are quite rare in nature, making them the least appealing blend with the food you’re eating

8. Try Intermittent Fasting

Intermittent fasting, or IF as it’s commonly known, has been making waves in the world of weight loss, and it’s backed by some serious scientific evidence! Multiple reviews and randomized clinical trials have shown that IF can be a powerful tool for shedding those extra pounds, especially for overweight and obese individuals.

Now, let’s be clear right from the start—intermittent fasting is NOT your typical diet. It’s more like an eating schedule that works wonders in speeding up fat loss and muscle growth. Instead of focusing on what you eat, IF focuses on when you eat.

Here’s the deal: during the fasting period, you simply skip meals, which naturally reduces your calorie intake. But don’t worry, you won’t be starving yourself! The magic lies in limiting your “feeding” to a specific window of time. So, while you may not eat during certain hours, you get to enjoy your delicious meals within a designated period.

And let me tell you, the results can be impressive! Studies have shown that IF can lead to a weight reduction of three to eight percent over a period of three to 20 weeks. Not bad for simply adjusting your eating schedule, right?

The key to making IF work for you is to stay hydrated during the fasting period. Drink plenty of water and zero-calorie beverages to keep your body nourished and happy. Just steer clear of anything with caloric content to maintain the fasting benefits.

Now, here are the main IF protocols to consider:

• The 16/8 Method: This one is quite popular. You simply skip breakfast every day and enjoy your meals during an 8-hour feeding window. Imagine having your scrumptious dishes from 2 pm to 10 pm—it’s like having a food festival in the afternoon!
• Eat-Stop-Eat: Here’s a daring option for the adventurous folks. You go on one to two 24-hour fasts each week. It’s like challenging yourself to see how well you can handle the fasting game!
• The 5:2 Diet: This one adds a bit of variety to your week. You get to consume no more than 500 calories two days per week while enjoying your regular meals the rest of the week. It’s like having a mini challenge to tackle!

9. Go Low Carb

If you’ve been remotely connected to the world of health and fitness, you’ve probably heard that carb-restricted diets are the way to go for achieving lasting weight loss. So, let’s dive right into the delicious details of this nutritional regime.

Low carb diets are all about cutting down on carbohydrate consumption while indulging in plenty of high-quality proteins and healthy dietary fats. And guess what? Science is backing it up with a treasure trove of studies and research papers that reveal the true power of these diets.

Picture this—eating fewer sugars and starches is a critical factor in your weight loss journey. On the flip side, consuming more carbs is linked to weight gain, obesity, and a whole host of health troubles. Ouch! But don’t worry, I’ve got your back with some solid evidence to prove it.

In one eye-opening study published in the prestigious New England Journal Of Medicine, they randomly assigned 63 subjects to either a low-carb group or a low-fat, calorie-restricted group for a full year. And what happened? Drumroll, please! The low-carb group triumphed, shedding around 7 percent of their total body weight, while the low-fat group could only manage about 4 percent. Way to go, low-carb superheroes!

But wait, there’s more! The brilliant minds at Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health conducted further research, comparing low-carb diets to other approaches. And guess what? Low carb emerged as the heavyweight champion of weight loss for the long haul. Knockout!

For the full list of modern scientific studies that show the importance of low carb eating for weight loss, check this link.

And here’s a little bonus—low carb diets aren’t just about weight loss. They’re like superheroes, protecting you from life-threatening conditions like cancer! Talk about having your cake and eating it too—except it’s a low-carb cake!

Now, here’s the plan of action—limit your daily carb intake to a tantalizing range of 20 to 50 grams per day. That’s the equivalent of 80 to 200 calories provided by carbohydrates. And remember, balance is the key! Severely cutting it down to 20 grams or less can leave you feeling drained and not-so-super. So, let’s avoid any fatigue, dizziness, weakness, or headaches, shall we?

To make things easier and safer, you might consider taking advantage of low carb meals sent to your door.

10. Remove Distractions

Alright, foodies, listen up! You may think eating on the go is a smart time-saving strategy, but guess what? Research from the University of Surrey spills the beans—dieters who munch on the move end up packing on the pounds later in the day. Yikes!

But don’t worry, we’ve got more tasty nuggets of research to share. Another study in the Journal Appetite reveals that those who gobble up lunch while glued to their screens or lost in games tend to snack more later. The struggle is real, folks!

And here’s a head-scratcher—multitasking while munching can be a recipe for overeating, as proven by a study in the American Journal of Clinical Nutrition. Eating while texting, talking on the phone, watching TV, or strolling around triggers our inner overeater. Oh no!

Believe it or not, even walking while wolfing down your meal is a sneaky culprit. Those who eat while walking consume more calories than those who sit down to savor their food. The researchers suggest that when we eat on the go, we don’t treat it as a “real meal,” so we subconsciously snack more later. Oops!

But fear not, my mindful eaters! We have a solution for you to savor each bite and stay on track. Ready? Here are some deliciously simple tips to become a “mindful eater”:

First off, treat your mealtime as a sacred moment. Sit down and savor your food with intention. No more munching while multitasking!

Next, let’s slow things down. Chew slowly, focusing on the flavors and textures of your food. Say goodbye to distractions and hello to chopsticks if you want to add a little fun to your dining experience.

And remember, good things take time! Aim to take 15 to 20 minutes to enjoy an average-sized meal. Trust us, the longer you linger, the more satisfied you’ll feel.

11. Eat a Big Breakfast

Breakfast, the most delicious and important meal of the day! And guess what? It’s not just about satisfying your morning hunger pangs, it can actually help you shed those stubborn pounds. So, rise and shine, because we’ve got some breakfast wisdom to share!

Now, picture this: you start your day with a scrumptious breakfast, and what happens? You feel satisfied and energized, right? Well, that’s because by fueling up in the morning, you’re less likely to go overboard during your next meal. Smart move, huh?

But don’t just take our word for it! Let’s dive into some juicy research, shall we? In a study published in the Journal Obesity, two groups of obese women with metabolic syndrome were put to the test. Group I had a hearty 700-calorie breakfast, while Group II settled for a paltry 200 calories. And guess what happened? Group I lost a whopping 18 pounds and three inches from their waist, while Group II only managed to shed 8 pounds and 1.4 inches. Talk about a breakfast victory!

But wait, there’s more! Researchers at the Imperial College of London took things a step further. They scanned the brains of breakfast skippers using MRI, and guess what they found? When shown pictures of tempting treats like cake, chocolate, and pizza, the “orbitofrontal cortex” in their brains lit up like fireworks! And it gets even juicier—when offered lunch, these breakfast skippers chowed down 20 percent more calories than the breakfast eaters. Not a great way to kickstart your day, right?

So, here’s the bottom line: skipping breakfast might prime your brain to go on a calorie-hunting spree later in the day. Not cool at all! But fear not, breakfast believers! We’ve got your back.

And just when you thought we were done, here’s some more food for thought! Researchers from the Loma Linda University School of Public Health in California found that one of the keys to a drop in body mass index was having a substantial breakfast. So, if you want to make those pounds say “bye-bye,” make sure to enjoy a satisfying morning meal.

12. Have Eggs for Breakfast

I’d like to recommend one tasty food for anyone looking to lose 10 pounds or more; I won’t be recommending eggs enough.

Let me fill you in on the details.

A mind-blowing study published in the International Journal of Obesity spilled the beans on the egg-cellent benefits of starting your day with two eggs. Brace yourself for this—those who had the egg-tastic breakfast experienced a 65 percent greater weight loss, a 61 percent reduction in body mass index, and a 34 percent smaller waist circumference compared to the bagel munchers! Talk about egg-ceptional results!

Why do eggs pack such a powerful punch? Well, it’s simple. They’re incredibly nutrient-dense and low in calories, making them a weight loss warrior. Packed with top-notch proteins, essential vitamins, and healthy fats, eggs have everything you need to power through your day with gusto.

And guess what? If you’re not a fan of eggs, fear not! There are plenty of other high-quality protein options that can do the trick. Take a page out of the Pennington Biochemical Research Center’s book, where they found that a protein-rich breakfast left subjects feeling less hungry and munching on less food come lunchtime.

So, what are some egg-cellent choices besides eggs? How about some smoked salmon, mackerel, plain yogurt, or a tantalizing omelet? Oh, and let’s not forget about the raw muesli with nuts—yum!

Here are 25 delicious egg recipes to try.

13. Cook Your Own Food

Cooking at home isn’t just a delightful hobby; it’s actually a secret weapon for a healthier and more balanced diet. Don’t believe me? Well, let me dish out some juicy research findings that’ll make your taste buds tingle!

Researchers from the University of Washington School of Public Health unveiled the magic of home-cooked meals. Those who don their chef hats at home are more likely to whip up a well-balanced, nutritious feast without blowing up their food budget. It’s a win-win situation!

But wait, there’s more! A study published in the esteemed journal Public Health Nutrition served up some eye-opening numbers. Dieters who savored their meals at home were gobbling down a whopping 200 fewer calories per day compared to their restaurant-hopping counterparts. Can you believe that? It adds up to over 60,000 calories in a year—a staggering 16 pounds of fat! Now that’s a pretty compelling reason to grab that apron and get cooking!

Cooking at home empowers you with unrivaled control over every little ingredient that goes into your masterpiece. You’re the mastermind behind your meals, deciding just how much fat, sugar, and salt make it onto your plate. It’s like having the superpower of wholesome eating!

And here’s the secret to making it even better—focus on healthier and more wholesome ingredients while giving those refined and processed ingredients the boot. Your taste buds will thank you, and your waistline will too!

Here is the beginner’s guide to cooking

Next, start small by making one of these healthy meals recipes in just 15 minutes or less.

14. Consume Coconut Oil

Research shows that consuming medium chain triglycerides can increase metabolism by 120 calories per day, and lessen appetite so that you consume about 250 fewer calories per day.

Here is how to add coconut oil the healthy way into your daily menu

16. Use Smaller Plates

Picture this: You switch from using larger plates to smaller ones at home, and suddenly, you find yourself naturally eating less. It’s like your brain plays a little trick on you, but it’s all in your favor!

You see, a study published in the Journal of The Association for Consumer Research unraveled the secret. When you serve your meals on smaller plates, your brain associates any white space on the plate with less food. So, even though you’re eating a smaller portion, your brain tricks you into believing it’s the same amount of food. How clever is that?

And it gets even better! This nifty strategy works like a charm when it’s time to control your portions. By using an eight to 10-inch plate instead of a larger, 12-inch one, you’ll be serving yourself just the right amount, and you won’t even notice the difference.

17. Exercise Portion Control

Portion control, my friend, is the secret sauce to conquering those pesky pounds! Research has unmasked the culprit behind the obesity epidemic in the U.S.—increased portion sizes. But fear not, for science also unveils the magical solution: portion-controlled meals!

Imagine this: You opt for those pre-packaged, portion-controlled delights, and like a charm, you witness higher weight loss than with a self-selected diet. The evidence is undeniable, with studies like the one in the Journal Obesity showcasing how these meals work wonders for shedding weight.

Even a humble smaller plate can wield its power! Researchers from Cambridge University discovered that using a smaller plate reduced calorie intake by a whopping 160 calories. Talk about portion size becoming your secret weapon in the battle against those extra pounds!

Now, let’s get practical with portion control:

Embrace those single-serving packaged meals, loaded with nutritious goodness in just the right proportions. They’re like little weight-loss superheroes!

Your hands can be your trusty guide—two handfuls of veggies, one fistful of good carbs, a palm of lean protein, and a thumb of healthy fats at every meal. Voilà! The perfect portion awaits.

When dining out, think small, my friend. Instead of going for the colossal seven-inch sandwich, go for the charm of a small salad, a petite hamburger, or any other delightful mini portion.

18. Eat Spicy Foods

Capsaicin, the active ingredient in chili peppers, has been linked to an increased ability to burn energy, according to a study from US Arizona University and reported by China’s Xinhua news agency.

Additionally, research published in the Journal Obesity Open Access found that supplementing with capsicum extracts can boost resting energy expenditure in healthy adults. Another study from Purdue University suggests that consuming spicy food can help reduce appetite and calorie intake.

The secret lies in capsaicin’s potential to stimulate brown fat, which can increase metabolism by up to five percent and enhance fat burning by up to 15 percent.

To incorporate this spicy goodness into your diet, consider adding small amounts of crushed ground cayenne or red pepper to your meals three to four times a week.

Sprinkle cayenne pepper on sandwiches or eggs, use fresh pepper slices to accompany your dishes, or mix it into salads, soups, or dips.

However, remember not to go overboard, as not everyone may be accustomed to the spiciness.

Here are 40 awesome spicy food recipes to try.

19. Use A bigger Fork

Fork size matters. A study published in the Journal of Consumer Research suggests that using a bigger fork could actually help you consume fewer calories.

In a unique experiment, researchers took over an Italian restaurant and randomly assigned tables to receive either unusually large forks (20 percent larger than average) or unusually small forks (20 percent smaller).

The results were surprising. Customers who received the bigger forks ended up eating less food. When they finished their meals, they left roughly 7.9 ounces of food on their plates, compared to 4.4 ounces for the other group. The researchers theorized that people with the bigger forks may have felt fuller with less food because they were eating larger mouthfuls, which created the impression of consuming more food.

20. Walk After Your Meals

Walking is a fantastic low-impact exercise with numerous health benefits, but did you know that taking a brisk walk right after a meal can actually enhance its effectiveness for weight loss? According to Japanese research, participants who went for a 30-minute walk immediately after eating lost more weight compared to those who skipped the walk.

And it’s not just about weight loss. Another study published in the International Journal of General Medicine found that walking after any meal, including dinner, can lead to significant health improvements. These benefits include reducing blood sugar levels, speeding up digestion, curbing triglyceride levels, and increasing calorie burn—all contributing to weight loss.

Moreover, research conducted at the Lawrence Berkeley National Laboratory in California discovered that brisk walking can lower the risk of diabetes, high cholesterol, and high blood pressure just as effectively as running.

21. Take up Running

When it comes to losing weight and maintaining a healthy lifestyle, running takes the crown as one of the most effective exercises out there. Despite being a high-impact sport, running has the incredible ability to torch calories at an impressive rate—around 100 calories per mile, although the exact number may vary based on factors like training intensity and fitness level.

The scientific community stands in agreement with the weight loss potential of running, and numerous studies have highlighted its benefits. For instance, there’s a compelling body of research supporting its effectiveness in shedding pounds and improving overall health.

The best part is, you don’t need fancy equipment or a gym membership to get started. All you require is a good pair of running shoes, and you’re ready to hit the ground running, quite literally!

Here are the resources you need to get started running.

Top 9 Weight Loss Rules For Runners

Absolute Beginner’s Guide to Running

The 8-Week Beginner Running Program

The 30-Minute Treadmill Workout for Beginners

22. Join a Yoga Class

Regular yoga practice has been linked to mindful eating, which, in turn, may help curb binge eating, as per research conducted at the Fred Hutchinson Cancer Research Center.

Another study published in the Journal of Alternative and Complementary Medicine found that regular short yoga training led to weight loss and reduced cardiovascular disease risk in overweight men.

Additionally, a study in Menopause, the journal of The North American Menopause Society (NAMS), reported that six months of yoga significantly reduced body weight, lean body mass, and waist circumference in obese post-menopausal women.

One reason why yoga is effective for weight loss might be its ability to lower cortisol levels—a hormone that tends to rise during periods of high stress and is known to increase abdominal fat. Beyond its potential impact on weight, yoga offers a wide array of physical, emotional, and psychological benefits, making it a holistic approach to improving overall well-being.

Here is a YouTube Tutorial to help you get started on the yoga path.

23. Lift Weights

If you’re a regular reader of Runners Blueprint, you already know that I’m a huge advocate of strength training, and for a good reason—it works wonders! Not only can regular resistance training enhance your running performance, but it also has numerous other benefits.

By incorporating strength training into your routine, you can build muscle mass, increase your resting metabolic rate, and safeguard your precious muscle from wasting away.

But here’s the real kicker—some studies even suggest that weightlifting might be more effective for weight loss than traditional cardio-based exercises.

Yes, you heard that right!

According to research published in the International Journal of Cardiology, high-intensity strength training could be the secret weapon to help you shed that stubborn belly fat, outperforming cardio exercises alone.

So, if you’re ready to get started with strength training, don’t worry—it’s simpler than you think. Begin with the basics and progress gradually, making sure to hit the weight room at least three times a week. Focus on compound movements like squats, deadlifts, pushups, pull-ups, burpees, lunges, and other full-body exercises that engage multiple muscle groups simultaneously.

This way, you’ll get the most bang for your buck and set yourself on the path to a stronger, leaner, and more resilient body.

24. High-Intensity Interval Training

While extended steady-state cardio can certainly burn calories, if you want to maximize the effectiveness of your workouts and boost your metabolism, high-intensity interval training (HIIT) is the way to go.

HIIT involves alternating intervals of high-intensity effort with periods of low-to-moderate effort for recovery. This type of training has been shown to be highly effective for burning calories and increasing metabolism for a prolonged period after the workout—much more so than steady-state training of even longer duration.

Research has consistently shown that HIIT can help you achieve better results in a shorter amount of time compared to traditional steady-state cardio. Not only does HIIT burn more calories during the workout, but it also triggers an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories at an elevated rate even after you’ve finished your workout.

Here are three HIIT routines to try:

• Post 1
• Post 2
• Post 3

25. Exercise First Thing in the Morning

Exercising first thing in the morning can be a game-changer when it comes to burning calories and achieving weight loss.

Research from Northumbria University indicates that working out on an empty stomach in the morning can lead to a whopping 20 percent more fat loss compared to exercising after breakfast.

If you want to become a morning exerciser, here are some tips to help you get started:

• Plan your workout the night before: Decide on the type of exercise you’ll do, whether it’s a morning jog, yoga session, or a home workout routine.
• Lay out your workout gear: Set your exercise clothes and shoes in plain view the night before. This will make it easier for you to get dressed and get moving in the morning.
• Set two alarm clocks: Put your alarm clocks away from arm’s reach, so you have to physically get out of bed to turn them off. This can help you avoid hitting the snooze button repeatedly.
• Stick to a consistent routine: Try to wake up at the same time every morning, even on weekends. This will help regulate your body’s internal clock and make it easier to get up and start your workout.
• Prioritize sleep: Aim for seven to nine hours of sleep each night. Having enough rest makes it more manageable to wake up earlier and tackle your morning exercise
• Find a workout buddy: Partner up with a friend who shares your fitness goals. Holding each other accountable can provide motivation and make morning workouts more enjoyable.

26. Keep a Food Diary

Keeping a food diary can be a powerful tool for weight loss and maintaining a healthy diet. Research published in the American Journal of Preventive Medicine suggests that the more detailed records you keep of the food you consume, the more weight you’re likely to lose.

In a six-month experiment involving 1,700 overweight subjects, participants were encouraged to exercise and follow a sensible diet while diligently keeping a food diary. The results were striking, with the individuals who religiously recorded their meals shedding about twice as much weight as those who didn’t keep such records.

To make the most of your food diary, here are some key things to keep track of:

Time spent eating: Note the time of day you eat your meals or snacks. This can help you identify patterns in your eating habits and plan better for healthy meals throughout the day.

Place of meal: Jot down where you have your meals, whether it’s at home, work, a restaurant, or on-the-go. This information can provide insights into your environment’s impact on your food choices.

Your mood at the time of the meal: Record your emotions before and after eating. This can help you recognize emotional eating triggers and find healthier ways to cope with stress or other emotions.

Hunger levels at the time: Rate your hunger levels on a scale before and after eating. This will help you distinguish between true hunger and eating out of boredom or habit.

Food choices and portion sizes: Be specific about what you eat and the quantities. Including details about portion sizes can give you a better understanding of your calorie intake.

27. Sleep Well

Ensuring you get enough sleep is a crucial factor in making sure your efforts to lose 10 pounds are successful. Various studies have highlighted the impact of sleep on our eating habits and overall weight.

According to a study published in the Journal of Clinical Nutrition, sleep deprivation can lead to an increase in late-night high-carb snacking. Further research conducted at the University of Chicago revealed that sleep-deprived individuals tend to consume snacks with twice as much fat as those who get enough sleep.

A long-term study published in the American Journal of Epidemiology found that women who don’t get enough sleep are 30 percent more likely to gain about 33 pounds over the next 16 years compared to those who sleep for eight to nine hours each night.

The link between sleep and weight gain lies in the impact of sleep deprivation on the frontal lobe of the brain, which controls impulse control and decision making. When we lack sleep, it becomes harder to resist temptations and make healthy choices.

Moreover, sleep deprivation disrupts the balance of hunger hormones, leading to increased appetite and potential weight gain. It can also lead to other health issues like high blood pressure, diabetes, cardiovascular diseases, and cognitive problems.

28. Surround yourself with The Right People

The influence of friends and social circles on our weight loss journey is significant, as research from the University of California shows. If you have a friend who gained weight in a given interval, you are 57 percent more likely to do the same.

However, the flip side is that having an exercise buddy who successfully lost weight increases your chances of achieving sustained weight loss, according to a study published in the Journal of Consulting and Clinical Psychology.

Further research has also demonstrated that embarking on a weight loss journey with friends can be highly beneficial. Those who have supportive friends on their weight loss journey are more likely to lose weight and maintain a healthy weight compared to those who go about it on their own.

To leverage the power of peer pressure to your advantage, start by communicating your weight loss and fitness goals within your social environment. Share your aspirations and seek support from friends and family.

Additionally, consider joining online communities on platforms like Facebook, Twitter, or other forums that offer support, advice, and monthly challenges. These communities can provide a sense of camaraderie, motivation, and accountability, making your weight loss journey more enjoyable and successful..

Here is a list of websites to check out:

• Spark People
• com
• FitLink
• Peer Trainer
• Weight Loss Buddy
• Weight Loss Wars

29. Meditate to a Thinner Body

Emotional eating can significantly impact healthy body weight and hinder your weight loss goals. However, there’s good news: daily mindful practice can help you become more aware of hunger cues, emotional triggers, and feelings associated with binge eating.

In a study conducted at North Carolina State University, 80 subjects were divided into two groups. One group engaged in daily meditation, while the other group designed their own mindful practice. The results showed that the meditation group lost an average of 4.2 pounds, which was seven times more than the other group’s average of 0.6 pounds.

Furthermore, research from The French NutriNet Santé reported that regular meditation could decrease the risk of obesity by 50 percent.

To build the habit of daily meditation, you can try various forms of mindfulness practices, such as breathing exercises, Vipassana, transcendental meditation, muscle relaxation, self-hypnosis, Yin yoga, and more. Find the technique that resonates with you and make it a part of your daily routine to improve your relationship with food and enhance your weight loss efforts.

Check this beginner YouTube tutorial for getting started down the mindfulness path:

30. Reduce Your Stress

Cortisol, a stress hormone produced by the adrenal glands, has been linked to increased food cravings and stubborn belly fat in numerous research studies. This hormone plays a role in regulating appetite, metabolism, and body composition.

A study published in the Journal Obesity analyzed cortisol levels in hair samples from participants and found that those with higher cortisol levels had larger body weight, waist circumference, and BMI.

Stress may also affect the secretion of peptide YY (PYY), a hormone that signals fullness and regulates appetite, released by cells in the intestines and colon.

To reduce stress, consider incorporating the following practices into your daily life:

• Engage in regular meditation or mindfulness exercises.
• Surround yourself with positive and supportive people.
• Spend more time in nature and limit screen time.
• Laugh more often to release tension and boost mood.
• Treat yourself with kindness and self-compassion.
• Learn to say no to unnecessary commitments and prioritize self-care.

By managing stress levels, you may experience improved overall well-being and better weight management.

31. Pay cash for Groceries

Research conducted at Cornell University found that the payment method used for groceries can influence food choices. The study showed that individuals were less likely to buy unhealthy junk food when they used cash instead of credit cards.

In a separate analysis of supermarket purchases from 1,000 households over six months, it was observed that shoppers who used credit cards tended to buy more junk food compared to those who paid in cash. This suggests that using credit cards may lead to the purchase of calorie-dense and unhealthy foods, despite the potential additional cost to both health and finances.

Therefore, if you want to make healthier food choices and avoid unnecessary junk food purchases, consider using cash when shopping for groceries. It may help you stay more mindful of your purchases and make better decisions for your overall health.

32. Visualize the Food You Crave

Research published in the journal Science suggests that imagining oneself repeatedly indulging in junk food can actually help in consuming less of the actual food when presented with the opportunity. This finding challenges the traditional thought-suppression strategy often used in weight loss efforts.

Rather than trying to suppress thoughts about tempting foods, the study recommends embracing those thoughts and visualizing oneself indulging in the desired treats. By doing so, individuals may reduce the intensity of their cravings and feel less compelled to overindulge in unhealthy snacks.

However, it’s essential to strike a balance and maintain a healthy and balanced diet overall. While this visualization technique may help manage cravings, it should not replace the importance of making mindful and nutritious food choices for long-term health and weight management.

33. Don’t Diet. Build A Healthy Lifestyle

Building a healthy lifestyle is key to achieving lasting weight loss and overall well-being. Crash diets and quick fixes may yield temporary results, but they often lead to rebound weight gain and can be detrimental to overall health.

Instead of chasing after short-term solutions, focus on creating sustainable habits that promote a balanced and healthy lifestyle. Regular exercise, a well-balanced and nutritious diet, adequate sleep, and stress management are essential components of a healthy lifestyle.

Rather than depriving yourself of the foods you love, practice moderation and portion control. Allow yourself occasional treats and enjoy them guilt-free. This approach fosters a positive relationship with food and helps prevent feelings of deprivation that can lead to overeating.

Remember, a healthy lifestyle is not just about physical health but also about mental and emotional well-being. Engage in activities that bring you joy and help reduce stress. Prioritize self-care and self-compassion, as they are vital for maintaining a healthy and sustainable weight loss journey.

By focusing on creating a positive and balanced lifestyle, you’ll not only achieve your weight loss goals but also experience numerous benefits for your overall health and happiness.

How to Lose 10 pounds – The Conclusion

I’d like for the record to state that what works for some people may not work for others when it comes to losing weight.

All the strategies below are backed by real science, but that does not mean that they guaranteed to work for everyone. Your friend might lose 10 pounds by trying them. You may lose more. or less. Depends.

Everyone is different and responds differently to various methods and strategies. So experiment widely to find out what works the best for you.

I hope this article can help in some way, small or big, and keep in mind, if any of the above strategies are put into action it’s a step in the right direction—no matter how far you still have to go.

It might not be your fault that you’re in the situation you’re in right now, but it’s up to you to drive your own bus and take it where you want to go.

For more, check the links to the studies and research papers.

Wondering how long a half marathon is? Then you’ve come to the right place.

A half marathon is exactly 13.1 miles. There you have it. The answer you seek.

For many, a half marathon is a challenging distance. It’s also one of the most popular distances around the world.

If this is your first time running a half marathon, or you are just looking for some motivation to run your 11^th marathon, this article has got you covered.

More specifically, I’ll delve into

• How many miles in a half marathon
• What’s a good time for a half marathon
• How long it takes beginners to run a half marathon
• Half marathon training tips
• And so much more

The Many Miles of the Half Marathon

Before you sign up for a half marathon and start training, it’s a good idea to consider how long a half marathon is so that you can evaluate your current fitness skill and learn more about training for the race.

So, how many miles is a half marathon exactly?

The official half marathon distance is exactly 13.10 miles or 21.09 kilometers in length.

A half marathon is also:

• 5 Feet
• 5 Meters
• 5 Yards
• 830610 Inches

As you can already tell, the half marathon length is quite precise. This strangely precise distance forms the full marathon length, which has a long history. Here’s the full guide to how long is a marathon.

Putting Things Into Perspective

Let’s examine the half marathon distance in another way.

For example, the standard length of most sports is 400-meter long. So, you’ll need to run around 53 laps to cover a half-marathon distance. Again, yes, that’s a lot of laps.

How Many Steps in A half Marathon

Overall, your height and gender impact the most your stride length.

Thanks to these two variables, stride length varies from one runner to under and among sexes.

Overall, the taller you’re, the longer your stride length, so you can cover more ground on each walking step and/or running stride. By the same token, those who aren’t that tall will have shorter stride lengths, so they’ll have more spites to cover the same distance as a taller person when walking or running.

On average, you can take up to 20,000 steps to run a half marathon. So yes, that’s a lot of steps.

But How Does That Stack up?

Surveys show that the average American takes around 4,000 steps per day.

This means you would take around five times as many spites as the average person in The United States.

There are around 22,000 walking in a half marathon when an average of all sexes and heights run at a pace of around 9 to 10 minutes per mile.

Half Marathons Are Common

Half marathons are attracting more and more runners.  Thanks to this rise in popularity, events are everywhere, as more and more keep popping up across every corner of the globe.

Not only that, but half marathon races are also easy to find and are a fantastic excuse to travel to a new city. Almost every city will nowadays host at least one of these races every year.

Of course, don’t take my word for it.

Research released by Run Repeat reported that half marathons boast the highest numbers of participants, with over two million athletes in 2018.

The main reason is that up HM training isn’t as physically demanding nor time-consuming as training for the full marathon.

Additional resource – How to use running pace charts

Is Running a Half Marathon Hard?

It depends on the person. If you’re not used to endurance training, logging 13.1 miles in one go can be daunting.

That’s why you should follow the right HM training plan to help you build endurance and strength, regardless of your current fitness level.

With the right plan, everything is “relatively”’ easy. At least consider something within your reach.

If you’re a beginner, start with the couch to a half marathon plan. During this plan, you start with easier sessions that consist of a mix of walking and running; then, you build up your weekly volume over long weeks up to the event.

This allows you to gradually build your endurance without risking injury or burnout.

What’s more?

If you’ve just finished running a 5K or 10K race and still looking for more challenges, signing up for a half marathon is the exact thing you need.

How Long It Takes to Finish a Half Marathon

How long it takes you to complete a half marathon will depend on several variables, such as your age, fitness level, gender, running experience, race course, and temperature.

Most beginners may complete it in two to three hours. However, opting for the walk/run method might take longer.

In most races, the cut-off time for completing the half marathon is around 3.5 to 4 hours, depending on the race.

So as long you can walk fast and throw in the occasional jog, you can finish before the cut-off time.

Here are some estimates.

• Beginners Runners – The average half marathon time is around two to three hours.
• Intermediate runners – The average half marathon time is around one hour 40 minutes to two hours.
• Advanced runners – The average half marathon is around one hour, 10 to one hour 40 minutes.

Additional Resource  – Running for time Vs. distance

Your First Half Marathon Goal

If this is your first very first half marathon, set a goal of making it to the finish line instead of finishing in a certain time.  Depending on your first endurance level,  training plan, and race course, you might expect to reach the finish line between two to three hours.

How Long It Takes To Train For a Half Marathon

Most half-marathon training programs last between 12 to 16 weeks. At the very least, it will take you three months to race, but again, it depends on your starting option.

Beginner runners must follow a beginner half marathon plan—such as the couch to half marathon plan—that lasts no less than 16 weeks to be race ready.

However, if you’re more of an intermediate runner, expect to train for 12 to 16 weeks for the distance.

Last but not least, advanced runners will follow a plan that’s 12 weeks long.

However, keep in mind that these are just suggestions. Your current fitness level is the deciding factor.

Tips For Beginners

Training for a half marathon isn’t just about lacing your shoes and running as far as you can a few times a week. Instead, you need to follow a sensible plan that helps you build endurance without risking injury or burnout.

Consult Your Doctor

Before you sign up for your first race, get the green light from your healthcare provider first.

They can confirm whether your new adventure aligns with any medical conditions or physical limitations you might have.

Sign Up In Advance

As a beginner, you might need to train for 16 weeks—or longer—to be ready for the race.

So, sign up for a race in advance and start training accordingly. Don’t sign up for a race on a whim.

Fortunately, you can find a variety of half-marathon plans designed for different experience levels.

Choose A Good Plan

To run a half marathon, you’ll need to start with a training schedule that suits your fitness level, running experience, and goals.

Choosing a plan that will fit in with your lifestyle is also important. For example, you’re simply wasting your time if you opt for a plan that requires you to run five times a week if you cannot commit.

Get The Right Shoes

I cannot emphasize this enough, but proper running shoes are key for efficient training and racing.

Therefore, as a rule, choose a pair of running shoes that fit well and provide plenty of support. Head to the nearest running specialty store and ask the staff to help find the perfect pair.

Expect to pay around $100 for a decent pair. Other than time, getting proper shoes is the most important investment in your half-marathon training.

Build Up Your Mileage

Avoid doing too much too soon.

During the early stages of your training, focus on running a few miles a week and then slowly increase your weekly load.

I’d recommend following the 10 percent rule, in which you increase weekly mileage by no more than 10 percent from one week to the next.

Check this guide for the full scope.

Cross Train

Spending more time running is the best way to improve your running performance. Practice makes perfect and all that.

But that’s no excuse to dismiss the impact of proper cross-training on your running performance.

Non-running exercises such as strength training, biking, yoga, and swimming can help improve your overall fitness without adding running-related stress to your body.

Come Up With A Race Strategy

Once you have signed up for a half marathon, it’s time to devise a race strategy.

Start by determining your race pace, then break down the distance into manageable chunks.

For example, if you’re aiming to finish the race in two hours, this is the strategy for you

Keep It Up

Training for a half marathon can be challenging, so you must find ways to help you stay motivated for the long haul.

So what should you do?

I’d also recommend that you make your goals public and seek support from other like-minded individuals—and runners. Peer pressure can do wonders for your motivation.

If you’re eating healthy, exercising regularly, but the scale isn’t moving, it’s time to meausre your body fat percentage.

Here’s the truth.

When getting in shape, monitoring your body fat is as important as monitoring your overall weight. I’d go as far as to say that it’s a better way to track your progress.

How come? Regular exercise, especially high-intensity training or weight lifting, can build muscle. The increase in muscle mass can make the scale stay stale or, in some cases, increase.

How come? Simple. The average bathroom scales cannot distinguish between muscle, fat, and water. After all, when we talk about weight loss, we actually mean fat loss. The typical scale isn’t designed to detect that.

Don’t worry, though.

There are many ways to assess your fat percentage progress, with some methods being more accurate than others.

In today’s article, I’ll explain some of the best ways to calculate body fat and how to accurately measure body composition. More specifically, I’ll dive into the following:

• What is body fat percentage
• What’s the difference between body composition and body fat
• The importance of keeping track of body fat percentage
• The Factors That Impact Body Fat Percentage
• BMI Vs. Body fat percentage
• What’s the best way to measure body fat percentage
• And so much more.

Sounds great?

Let’s get started.

What is Body Fat Percentage?

First things first, what do I mean by body fat percentage?

Body fat percentage refers to a measure of how much of your whole body mass is made up of fat versus other lean tissue. The metric has nothing to do with your muscle mass, which is why two people with similar body fat percentages can look completely different from each other.

In other words, it’s the amount of fat in your entire body, compared to everything else, such as your:

• Muscles
• Organs
• Bones
• Tendons
• Ligaments
• Water

Let’s assume that you weigh 180 pounds and have 35 pounds of fat, and your body fat percentage is 19 percent (35/180).

Then you decide to start heating healthy and lifting weights regularly until you were able to increase your weight from 180 to 190 pounds with only three pounds of extra fat gain.

In this case, your new body percentage would be roughly 20 percent (38/190).

Now let’s assume that you stopped going to the gym and lost 10 pounds of muscle but no fat; your body fat would be approximately 21 percent.

This means that your body fat percentage is constantly changing, whether when gaining/losing fat as well as when gaining/losing muscle.

The Significance of The Number

On its own, body fat percentage means little, but when you wrap your head around the factors behind the number, it becomes super important.

Your body fat percentage is one of the most reliable and useful metrics for keeping track of your overall fitness and health. It’s more relevant than your body weight and even more than your body mass index (more on this later).

Let me explain more.

Why do you Need To Keep Track of Body Fat Percentage

Though most people often focus on the scale when getting in shape, body composition is a much more useful number to track.

Here’s why. The scale doesn’t tell the whole story. Exercise regularly, and your body composition will change as you gain more muscles and lose fat. The scale won’t reflect that change.

But tracking your overall body fat can tell you how well your program is working

It also tells how much fat you need to lose, helping you set realistic goals.

In other words, it’s possible for your scale to remain unchanged, even as you get fitter, especially if you’re gaining muscle and losing fat.

That’s why, for instance, a bodybuilder will have more muscle than is typical for his weight. Not only that, the classic body mass index may rank them as overweight despite having low body fat.

What’s more?

Regardless of how much you weigh, the higher your body fat percentage, the higher the risk to develop obesity-related diseases, such as heart disease, type II diabetes, high blood pressure, stroke, etc.

The Factors That Impact Body Fat Percentage

Many variables influence fat percentage.

For example, men and women have different amounts of body fat percentage due to the physiological differences between the sexes.

That’s why a super athletic bodybuilder in the cutting phase could have a body fat percentage as low as 4-5 percent, whereas a female athlete of the same caliber would only get as low as 8 to 9 percent.

The main variables that affect body fat percentage include:

• Genetics
• Age
• Sex
• Menopause
• Activity level
• Activity amount
• Diet

So, where does all the fat in your body come from?

Of course, the food you eat. Carrying extra pounds means that you’re taking in more calories than you’re burning.

The additional fuel is stored in adipose tissue all around your body in the form of triglycerides. Tiny amounts are also deposited in your muscles and liver as glycogen.

Fat Storage Explained

Overall, fat cells can be stored in three ways: essential, subcutaneous, or visceral fat.

Essential fat, as the name implies, is essential for a functional, healthy body. In other words, it’s the minimal amount of fat required for survival.

Subcutaneous fat is found under the skin and makes up most of our bodily fat.

Last but not least, visceral fat is found deep in the abdomen nestled among your major organs. In excess, this type of at can be extremely dangerous and can increase your risk for many diseases.

Additional resource – Here’s how to lose body fat.

Body Fat Vs. Body composition

Although they sound interchangeable, body composition and body fat are not the same measures.

Body composition, in simple terms, is the proportion of muscle, fat, bones, and water in your body. The metric breaks down your body into its distinct components, including muscle mass, body fat mass, bone, tissue, and water.

In other words, body composition is basically dissecting exactly what the human body is made up of.

On the other hand, as I’ve already explained, body fat percentage is the amount of fat you’re carrying relative to everything else. This makes it a component of body composition.

Measuring body fat doesn’t reveal much about the proportions of lean body mass/fat-free mast, as it’s the case when taking a body composition test.

Additional Resource – Your guide to running and sex drive.

Body Fat Vs. BMI

Before we get into how to calculate body fat, let’s quickly explain the difference between body fat percentage and body mass index.

Body mass index estimates body fat based on your height and weight. This, in turn, makes this metric a consistent indicator of your overall health. And the reason health professionals have used this index is to determine whether you’re underweight, normal weight, or overweight.

Overall, a higher BMI in an untrained individual is closely related to the body fat they carry.

To figure out your BMI, you simply divide your weight in pounds by height in inches squared, then multiply it by a conversion factor of 703.

The higher the number, the more overweight you’re and the higher your risk for health problems.

The CDC has these BMI recommendations for adults

The Downside

BMI cannot measure body fat as it doesn’t distinguish between fat and lean muscle weight. The metric uses weight and height in the formula, but sadly it doesn’t account if your weight comes from lean muscle rather than fat tissue—or the other way around.

For example, bodybuilders with a lot of muscle mass could have a high body mass index based on their weight and height. But that doesn’t make them less healthy.

For these reasons and more, if you want a clearer picture of your body fat percent, you have to measure it directly. That’s where the rest of this article comes in handy.

How To Measure Body Fat Percentage

Now we got the definitions out of the way, let’s delve into the many methods used to measure body fat percentages.

Pictures And Mirror

This is one of the easiest ways to estimate body fat percentage even though it’s not that exact, and it also requires a trained eye. By taking pictures from week to week and comparing the progression, you can virtually guestimate what your body fat percentage is.

You can pretty much get a close estimate of your body composition simply by checking your pictures. Why? Simple.

The visual appearance of different body fat percentages can differ depending on how much muscle you have.

Your muscle mass plays an important role in determining how you’ll look.

In other words, if you’re losing fat and gaining muscle, you’re going to look better and better, no matter what the scale or anything else is saying.

For example, an average person at 180 pounds and 25 percent body fat has about 45 pounds of fat.

A ripped athlete at 180 pounds and 8 percent body fat has only 14 pounds of fat. As you can already tell, these two are going to look very, very different.

The accuracy

This method isn’t a reliable way to measure body fat percentage, but it’s a good way to keep track of your progress. Pictures, after all, don’t lie.

The How

Make sure to take your pictures in front of a plain white wall or a solid background. And remember to take more than one picture.

Next, take front, side, and back pictures. Use the same angles and body positions every time. And try to take the pictures at the same time, preferably on the same day. Be consistent.

For better accuracy, use a digital camera or your phone. I’d recommend asking a friend or spouse to snap your pic.

Are you taking the pics yourself? Put the camera on a flat surface and set a self-timer.

Waist Measurements

The amount of fat you’re carrying around your waistline says a lot about your health.

Even if you have a relatively healthy body mass index, you could still be carrying excess belly fat. This may put you at a higher risk for diabetes, heart disease, and stroke.

Of course, don’t my word for it.

Research has reported that men with a waist reading of more than 40 inches (101.6 cm) and women with a waist measurement higher than 35 inches (88.9 cm) are at a higher risk for diabetes and cardiovascular disease.

Additional Reading  – Does running give you abs?

The Accuracy

This method’s accuracy can vary based on your similarity to the people used to form the equations.

When performed properly, the error rate can typically be within 5 percent of the body fat value measured using underwater weighing—one of the most reliable s ways of assessing body composition.

The Downsides

This method is only an estimate of body fat— not a reliable measurement of total body composition.

What’s more?

The equations are not universal. For example, people have different shapes and fat distribution, making body circumferences equations less accurate.

The How

The method is simple.

Get a measuring tape, then take the readings at specific spots, such as your waist, forearm, and hip. At the very least, repeat the measurement process three times for an average reading.

Next, input the measurements (along with your height and gender) into a calculator, like this one. And voila!

Skinfold Calipers

Skinfold calipers are relatively cheap (around $10 a pair), making them one of the most accessible methods for measuring body fat.

Often employed by fitness experts and coaches, this method measures the thickness of the subcutaneous fat, the fat underneath the skin by pinching the skin fold.

The test is performed at specific body sites, either using three, four, or seven parts (different sites for men and women). The measurements are given in millimeters and compared to a chart according to age and gender.

The Accuracy

The accuracy varies depending on the skill of the person taking the measurements. Error margin can range from 3 to 5 percent body fat.

The Downsides

The accuracy of the measurement depends on the expertise of the person taking the readings. That’s why you should have the same person taking the measurements each time. It’s also hard to get a reliable reading if you’re obese.

The How

The test requires two people.

Your assistant—whether your spouse, friend, or coach—starts by pinching your skin at the specific sites. Each protocol has specific body parts for measuring, including the thighs, belly, arms, and chest.

After inputting the readings into a formula, you can estimate your body fat percentage.

Test on the same side to minimize error, using the same spots every time. You should also take an average of three readings at each site.

Here’s a YouTube Tutorial:

Dual-Energy X-Ray Absorptiometry (DEXA) Scans

Although used to measure bone mass for osteoporosis diagnoses, A Dexa scan can also be used for body composition.

As the name implies, the DXA scan works by sending low x-ray beams throughout your body. By gauging the absorption rate of each beam, the technicians can measure fat mass, lean body mass, and bone mineral density.

The method is safe and quick—roughly four minutes, and it’s done. It not only tells you how much fat you’re carrying but also how it’s distributed around your body.

What’s more?

This test can also examine the bone density and offer information about the bone, lean mass, and fat in different body regions, such as the torso, legs, and arms.

The downsides

Taking a DEXA scan involves making an appointment with a medical professional.

Depending on your location, the scan can be expensive and might not be covered by insurance. Expect to pay around $140 or more for the accuracy. But, of course, the high level of accuracy comes with a price tag. And yes, they also deliver tiny amounts of radiation.

The Accuracy

The DEXA scan is considered the golden standard for body composition measurement. The error margin can range from 2.5 to 3.5 percent body fat.

The How

To get a DEXA scan, you’ll need to find a place that has the machine, usually available in medical or research centers.

During the test, you lie still on a table on your back for roughly 10 minutes while the machine’s rays scan you over.

Hydrostatic Weighing

Also known as underwater weighing or hydro densitometry, this method measures your body composition based on its density.

The premise is simple. Bone and muscle are denser than fat. Therefore, if you have a high body fat percentage, you’ll weigh less underwater relative to the amount of water you displace.

Hydrostatic weighing compares your normal bodyweight—outside of the water—to your bodyweight while fully submerged.

By assessing these two numbers and the density of the water, the technicians—usually medical professionals—can accurately estimate your body’s density. Then your body’s density is used to estimate your body fat percentage

The Downsides

To minimize error during the test, you’ll need to forcefully breathe out as much air of your lung as possible while still fully submerged underwater. For some people, this might be a problem.

People with denser bones, such as some elite athletes, may not get an accurate measurement, too.

What’s more?

Just like with a DEXA scan, you’ll need to find a research center or lab that has the equipment.

The Accuracy

The error margin can be as low as 2 percent body fat when performed properly.

The How

You’ll be first weighed on dry land. Next, you’ll slowly enter a large tank of water. Then, while sitting on a special scale, you will be lowered into the tank until you’re fully submerged.

Next, you’ll be asked to exhale as much air as possible from your lungs then stay motionless while your underwater weight is taken. The test is repeated three times for an average result.

Bod Pod

Similar to underwater weighing, the body pod measures your body composition based on the density of your body. But, instead of water, this method relies on “displaced” air.

You’re weighed before sitting in a small pod machine, then weighed again while sitting on the machine. By gauging the amount of air displaced while on the pod, the technicians can measure your body density, therefore, deduce your body composition.

The method is non-invasive, safe, and quick. It’s super accurate and reliable for repeat tests. It does not require getting radiated or getting wet.

What’s more?

This method is also suitable for people of all ages, sizes, and shapes and is reliable for groups including the obese, elderly, children, and disabled people.

The Accuracy

Research has reported that the Body Pod’s accuracy is similar to underweight weighing. The range of error for this is around 1-2.7 percent.

The Downsides

Hard to find. The machine is exclusively available at a few research centers and academic institutions. The test isn’t cheap—costing around $100.

The How

You’ll need to fast two hours before the test and wear skin-tight clothing during the test for an accurate reading.

Next, you sit and remain motionless inside the pod bod—an egg-shaped chamber—for a few minutes while the air pressures inside the Chambre are altered over regular intervals.

Bioimpedance Spectroscopy (BIS)

The Bioimpedance Spectroscopy method uses electrical current and high and low frequencies to accurately measure the amount of body fluid.

The premise is simple.

Muscle mass conducts electrical currents easier than fat due to the higher water content of muscle.

The technology works by detecting how your body reacts to small electrical currents. This is performed by placing electrodes on your skin. Some send small currents into your body, whereas others receive the signal once the current has passed through your body tissue.

By sending a small current between two conductors, the technicians measure the resistance between the two to get an accurate image of your body composition.

Accuracy

How accurate this method largely depends on how similar you are to the people used to develop and form the equations. So results could vary.

3-D Body Scanners

The 3-D body scanners method relies heavily on the shape of your body. The method employs infrared sensors to get a thorough picture of the shape of your body. Then the sensors create a 3-D model of your body.

Although the method may seem similar to the body circumference methods, you get many other details that help for a more accurate estimation of body composition.

The Accuracy

A 3-D body scanner is considered a highly accurate way to measure body composition with an error rate of only 5 percent.

The How

The method uses advanced infrared scanners to get a thorough look at your body shape. Some devices use sensors that rotate around the body, whereas in others, you’ll need to stand on a spinning platform for a few minutes while the sensors analyze your body shape.

Next, a 3-D structure of your body is created to get a clear picture of the required details.

Multi-Compartment Models

This all-encompassing method is considered the most accurate method for assessing body composition.

The Multi-Compartment Models method breaks down your entire body into three parts to obtain the needed measurements. It measures physiological mass, bone density, body volume, and water content.

Data from these models is collected to create a more thorough and complete picture of the most accurate body composition measurement.

As you can already tell, the method isn’t cheap—at all.

The Accuracy

Super accurate. The error rate can be around 1 percent overall.

The downsides

Just like discussed earlier, accuracy comes with some inconvenience. For starters, don’t expect to find the 4-part Multi-Compartment model machines at your local gym.

The method, as you can already tell, isn’t that cheap.

The How

The Multi-Compartment Models method measures your body composition using the best approach for each component by obtaining information from some of the methods and techniques already discussed.

For example, hydrostatic weighing or Bod Pod is used for body volume, Dexa is used for bone content, etc.

Your Next Step

So what should you do next?

Here’s my best advice. If you’re going to start measuring your body fat percentage, make it a rule to test yourself under the same conditions, using the same method(s) each and every time.

For example, every Saturday morning on an empty stomach.

This way, even if you’re not using the most accurate method, you’ll, at the very least, get a consistent, less-than-accurate reading and can tell how much you lost or if you’re heading in the right way.

What’s more?

For convenience and cost, I’d recommend that you use a combination of progress pictures, caliper measurements, and the scale.  Then, once you have the time and resources, try a Dexa scan or Bod Pod for a more accurate reading.

Next, compare and contrast and see how accurate your initial measurements were.

Conclusion

Keeping track of your body fat percentage is one of the best ways to check on your progress—or lack therefore. And this is the case whether you’re exercising to lose weight, build muscles, or simply stay in shape.

The methods above should provide an objective picture of your current fitness and health status.

What’s more?

As you’ve seen in this article, measuring your body fat percentage isn’t rocket science. Sure, you may need to spend some money on accuracy, but it’s not that much overall.

Plus, it isn’t something you will be doing every day. A couple of tests per year are more than enough.

Looking for meal ideas on what to eat after a run at night? Then you’ve come to the right place.

Figuring out what to eat after an evening run can be tricky. This is especially the case if you’re trying to eat healthy or lose weight.

Here’s the truth, though:  Eating after night run can actually help you improve your performance and speed up recovery.

How come? That’s where today’s post comes in handy.

I’ll also briefly explain how to effectively refuel after a run, ensure proper recovery, and get ready for your next workout.

Sounds great?

Let’s get started.

The Importance of Post-Run Eating

Post-run eating is really important, and you should not avoid it even when you run late at night.

Long and hard runs have a lot to offer. They help you shed calories, lose weight, strengthen your muscles and joints, build endurance, improve cardiovascular health—I can go on and on.

However, logging the miles can take a toll on your body, especially fuel tanks.

When running, your body uses up glycogen stores to fuel activity. This causes the muscles to get partially drained of glycogen.

What’s more?

Some of the protein in the muscles also gets broken down and damaged during training, so it will need to be replaced and regenerated too.

By consuming the right foods soon after a run, you can help your body get this done faster.

Here’s the breakdown:

• Reduced muscle protein breakdown
• Restore glycogen
• Improve muscle protein synthesis
• And so much more.

Sounds great, right?

Now let’s get to when/what to eat following your evening runs.

When To Eat After a Night Run

The countdown starts the moment your cool-down ends. Aim to eat something within 30- to 45-minute post-run, especially an intense or long one.

Keep in mind that you don’t have to have a big meal.

A snack can do the trick as long as it’s rich in carbs and protein. Feel free to have the bigger meal in a few hours (but not too close to bedtime).

What to Eat After a Run at Night?

Timing is just one piece of the puzzle.

The content of your meal (or snack) is actually as important as when to eat it.

Aim for a healthy mix of carbs and protein. Carbs are key for refueling energy reserves, and protein helps rebuild your muscles.

More specifically, your meal should contain a 3:1 carbs to protein ratio.

Just make sure to choose the right carbs. Complex carbs are the best and the ones that should be eaten not only after an evening workout but throughout the day.

These take longer to digest (thus providing a steady source of fuel), contain a lot of fiber, and helps improving metabolism and the immune system.

What’s more?

Complex carbs also have magnesium, which can help soothe anxiety; therefore, eating them at night may help improve your sleep.

Healthy sources of complex carbohydrate include:

• Brown rice
• Whole-grain pasta
• Sweat potato
• Whole-wheat bread
• Lentils, beans, and peas
• Fruit
• Vegetables

Additional resource – Running with diabetes

What Not To Eat After Running At Night

What you should avoid instead when it comes to carbohydrates is the simple ones.

These provide a quick source of fuel because they’re absorbed by the body rapidly. That’s why they might force your blood sugar levels to rise, causing hunger pangs and other issues.

Simple or refined carbs are found in all types of processed foods. These are typically low in fiber and quickly digested for short-term energy.

Simple carbs are found in

• White pasta
• Pastry flour items such as bread, cakes, cookies, and rolls.
• Soft drinks
• Sugar and sweets
• Alcohol

Additional resource – How to run at night

What to Eat After a Run at Night? – Conclusion

Refueling your body after a run is key, but it’s also not rocket science. As long as you eat healthy after a a run at night, then you are okay.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.