How many miles a day are enough to lose weight???!

How many miles a day are enough to lose weight???

and for how many days a week..thanks

2 weeks ago
sorry i meant to say "RUNNING"

What really determines how much you lose is intensity and personal fitness before begining the exercise routine. If you don't do anything at all and weigh 600 pounds, 100 yards might be a good start. If you are a former marathon runner 20 miles might not be enough.

The general rule of thumb should be that 60-80% of your workout (depending on personal finess level) should be completed with your heart rate at or above 140 - 160 beats per minute (you can check this by feeling your pulse for six seconds, counting the beats, and then multiplying by 10).

Additionally you should be aware that interval training is INFINITELY more effective than miles and miles of walking at the same pace. Interval training is essetially short intence bursts of activity, followed by periods of rest and repeated many times. (I.e. walk 50 yards as fast as you can, rest 30 seconds, then do it again, repeat. Try starting with doing it four times (i.e. 4 sets) then gradually increasing the number of times you go through it each day until you are exercising four a total of 45 minutes to an hour). You should do this three to five days week, but spaced so there are no big breaks in between workout sessions.

For faster results you can add components of weight training. Weight training will not necessarily make you bulky. If you do many reps (repetitions) on low weight you will develope tone rather than bulk (i.e. start with 1 set but build to where you are doing 3-5 sets of 20 - 25 repetitions). The weight will depend on what you can comfortably complete, but you should begin feeling some burning near the end of your second set. If you do not, the weight is too light. If you feel it earlier, it's too heavy. Remember, the more muscle you have the more calories it takes your body to maintain it, even at rest. This means the more fat you will burn. If you do a total body workout, as few as one or two times a week can be effective.

Another thing you should keep in mind too is that your diet will effect your results. Many people who start working out for the first time start feeling hungrier and so start eating more. Be careful that you do not do this or it can minimize your results. Also do not worry if you actually gain weight in the first few weeks of working out. Muscle is heavier than fat per volume, so as you replace your fat with muscle, your weight can actually go up, but this is only temerary and will eventually head back down if you stick with your program.

Avoid foods that are high in simple sugars (soft drinks, candy, cakes, etc.) and those which are high in sodium/salt, because these can make you retain water and look fatter than you really are. Also be sure to CONSTANTLY drink water to aid with digestion. Ironically this also reduces water retention. Another practice that can increase your metabolism and speed weight loss is to eat five small meals (with no additional snacking) a day instead of three large ones. Breakfast should be your largest meal (since you will burn through more food during your active day) and dinner your smallest (since you retain more fat at night when you are asleep).

In terms of how long it will take to lose weight... This depends on several factors. It depends on your metabolism (which will increase the longer you continue in your program), your genetics, the intensity of your workouts (how hard the intense sections of your workouts are, how many you do, how long, and how often), and your diet (how much you increase/decrease your food intake and what kinds of food you are eating), but for fastest results you should increase your activity level as you decrease your food intake.

Hope this helps!