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This training program will help you lose between 8 - 10kg (about 20lbs) progressively through running workouts and a healthy Jiwok diet (included with this training).
You would like to start or resume physical activity with a running program. Jiwok's training consists of 3 sessions per week for 8 weeks, and will help you to regain fitness, shed pounds, and feel great about yourself.Each workout alternates between walking and active running. Intervals of 'race running' are included, gradually increasing during the program.This training targeted towards the weight loss of 8-10kg will enable you to run about 50 minutes continuously. After this program you will be in a position to focus on a bigger challenge, such as running a 10km race or pushing your running velocity.On your personal info page in "My Training Documents", you will find the recommended Jiwok diet associated with this training created by our nutritionists.
Firstly, make sure you have a pair of shoes in good condition which are suitable for your running surface. Consult an expert in a fitness shop to help you make the right choice.Stretch well after each workout and drink regularly during your day. Follow the instructions during the sessions including rhythm of pace.Remember that you must learn to run and have fun at the same time; this pleasure depends upon the mastery of your race pace.From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax.Stay fluid in your breathing, but also in your form and stride.Ideally do your workouts on Tuesday, Friday, and Sunday, to allow for muscle recovery.During a weight loss program it is important to drink a lot of water, eat slowly (chewing food completely before swallowing), avoid carbohydrates in the evening (focus on vegetables and meat or fish), and banish sugar and cheese.In this program, it is very important to follow the diet recommended by Jiwok.Good Luck.
