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This training will help you lose weight progressively (8 - 10 kg) through running and a healthy Jiwok diet (included with this training), while remaining within your physical limits.
You are able to run between 1 hour and 45 minutes without stopping. This Jiwok program which consists of 3 workouts per week for 10 weeks is designed to help you lose about 8 - 10 kg (around 20lbs). Your weight loss goal should be realistic and achievable within your lifestyle and fitness level. Don't expect too much too soon; gradual weight loss is better for long-term maintenance. Composed mainly of aerobic workouts, you must complete some sessions in the first ventilatory threshold (i.e. a faster pace but with controlled breathing) which will challenge your control of breathing rhythms. These workouts will help you progress aerobically and 'boost' your stamina. After this program and the progress achieved you will be in a position to focus on a bigger challenge if you wish, such as running a 10km race or running faster over a given distance. 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 good pair of shoes which are suitable for your running surface, and in good condition. 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 workouts, especially on rhythm of pace. A heart rate monitor is recommended to control your pace and prevent over-fatigue. 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. As part of weight loss 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. Your ideal workout days are Tuesdays, Thursdays, and Sundays. In this program, it really is important to follow the diet recommended by Jiwok for optimum results.
