Have you ever started to lose weight, then come to a screeching halt? Learn the five reasons why this happens, and the four solutions for it.
Jillian Michaels counsels a fan on how to maintain weight.
Sorgente: Ask Jillian: How Can I Maintain My Weight? - Weight Center - Everyday Health
Dopo qualche mese di corse all'aria aperta mi sono appassionata sempre più al running, anche mettendomi alla prova. Fino ad ora il mio obiettivo è stato rimettermi in forma, ma adesso ho addirittura voglia di migliorare i miei tempi. Ho scaricato un programma gratuito da runkeeper.com, che prevede quattro allenamenti settimanali per 16 settimane, per migliorare i propri tempi sui 10 km fino ad arrivare a superare il test del moribondo. Però lo inizierò solo dall'8 dicembre, quando sarà consolidato il mio peso forma di 50-51 kg, perché nelle prime settimane il programma mi sembra così soft che non riesco a pensare di fare solo quello. Eccolo:
Sub 55 min 10k
This training plan is designed to help you dip below 55 minutes for the 10k. To start, this program assumes you can currently run 2-3 miles (= 3.2 - 4.8 km) without stopping and will slowly progress you to an average of 6-8 miles(=9.6 - 12.8) over the course of 16 weeks. This plan includes
1) strides (= falcate, passi) and short fartlek runs at the start of the training, to slowly introduces you to faster paced runs that will help you build the speed and endurance necessary to run at your goal pace
2) race specific workouts in the final few weeks to hone (= perfezionare) your pacing skills
3) Tempo runs and aerobic threshold intervals to specifically develop the strength you'll need on race day (the tempo runs help lower your lactate threshold, the pace at which you begin to accumulate more lactic acid, the burning feeling in your muscles at the end of a race, than your body can process)
4) fast finish long runs that teach your body how to run fast when tired.
All slow runs should be at a conversational pace, between 10:10 - 10:50 pace or slower.
https://runkeeper.com/fitness-class/running-10k/18?userClassRegistrationId=5641608&calendarType=MONTHLY&menuSelection=SCHEDULE