Running is the real and a great way for increasing stamina and also for a total body transformation!
This is the 1st part of the series of a 8 weeks schedule to let you know that body transformation is possible through running as it increases your stamina and believe me at the end of 8 weeks if you follow this program to the last detail, you will see a visible change in the shape of your body irrespective of what it is today! Hell you will also experience weight loss!
This is for everybody who wishes to bring about a body transformation through running without joining an expensive gym or heavy equipments. You will achieve your goal by running for weight loss and by increasing your stamina thus increasing the flexibility of your muscles as well.
Let the ride begin:-
The bottomline is this. Before we build on strength, it is vital that we have enough stamina and our lungs function at a very good capacity and that can be achieved only through running.
Day 1:- Day 1 will lay a foundation and you will know what your position currently is
Record your stats today as you will need this piece of page on Day 7. Record your jogging, stamina, brisk walking tiredness cannot be measured but try and feel your breath of how much taxed are you and the stretching and flexibility of your muscles and the stiffness.
We will start with 4 minutes of a brisk walk and follow it with 1 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 2 minutes
We will then walk for 2 minutes at a brisk pace and jogging for 3 minutes
The total time consumed till now is about 15 minutes!
Next step will be "Running"
You will walk for 30 seconds and run for 10 seconds
You will walk for 30 seconds and run for 10 seconds
You will walk for 30 seconds and run for 10 seconds
That will conclude you day and now you must and I mean, must stretch all your muscles to cool down. Do not overdo at initial stages and rest when needed since most will overdo it in excitement of weight loss or total body transformation and will experience extreme sore muscles and quit instead of sticking around! Instead, do it so much so that you can take it everyday and can continue! That was the only warning.
Running will help you tackle a lot of common problems such as cough and cold as your Running will help your lungs pump more oxygen into your system and thus will increase your stamina of your lungs. As for body transformation through running, we are just getting started and don't run towards weight loss. Let's move on to day 2.
Day 2:- Day 2 will play an important role because your muscles might just get sore for you to start day 2 but against all odds, you have to commence on your journey of Stamina increase
We will start with 3 minutes of a brisk walk and follow it with 30 seconds of slow jogging
We will then walk for 2 minutes at a brisk pace and jogging for 30 seconds
We will then walk for 2 minutes at a brisk pace and jogging for 1 minute
The total time consumed till now is about 10 minutes!
Next is "Running"
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
Stretch to cool down for at least 3 to 4 minutes.
Let's move on to day 3 of your body transformation through running series.
Day 3:- Day 3 The soreness will still be there so let's keep it easy again. Remember don't be in a hurry to lose weight or go on a crash diet concentrate on building a healthy lifestyle that you can continue for a lifetime!
Repeat of Day 2 or increase back to schedule of day 1 if muscles are not sore!
We will start with 3 minutes of a brisk walk and follow it with 30 seconds of slow jogging
We will then walk for 2 minutes at a brisk pace and jogging for 30 seconds
We will then walk for 2 minutes at a brisk pace and jogging for 1 minute
The total time consumed till now is about 10 minutes!
Next is "Running"
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
Stretch to cool down for at least 3 to 4 minutes.
This entire week will be to get your muscles ready for more and to actually start losing weight through running! But you will realise that your stamina as compared on day 1 and on day 7 has grown and you will start feeling relieved from coughing or cold in case you already had it at the time of starting. Smokers will take some time to feel the change but if you continue... your body will transform itself and will thank you as well.
Day 4:- Day 4 and the soreness will be almost gone so let's get our pulses raising and start running for weight loss!
By now the soreness due to running will start to disappear. This would mean you have crossed the
initial quit phase, although the quit phase can come up anytime but let us cheer ourselves that we are now on level 2 of our level of our Stamina and body transformation through running
We will start with 4 minutes of a brisk walk and follow it with 1 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 2 minutes
We will then walk for 3 minutes at a brisk pace and jogging for 2 minute
The total time consumed till now is about 15 minutes!
Next is "Running"
Walk for 1 minute and running for 10 seconds
Walk for 1 minute and running for 10 seconds
Walk for 1 minute and running for 10 seconds
Stretch to cool down for at least 3 to 4 minutes.
Day 4 will get your excitement racing as you will now realise that you can very well participate in a mini marathon if you wish to, or achieve your desired weight loss goals with your new found levels of stamina! :) The more you run the more calories you burn which the single most important reason for having a glowing skin, healthier body, weight loss and increase of stamina and better functioning of lungs.
Day 5:- On Day 5 we will increase everything that we are doing but our goal is still what it was on Day 1 (Body Transformation Through Running! and nothing else) We are still going to work our way to increase our stamina at first! Rest all for later
By now you must have realised that it is important to increase the stamina and capacity of the body at first and then move on to training for strength and muscle development so we will focus on Stamina as of now.
We will start with 5 minutes of a brisk walk and follow it with 2 minute of slow jogging
We will then walk for 4 minutes at a brisk pace and jogging for 3 minutes
We will then walk for 3 minutes at a brisk pace and jogging for 4 minutes
The total time consumed till now is about 21 minutes!
Next is "Running"
Walk for 1 minute and running for 20 seconds
Walk for 1 minute and running for 20 seconds
Walk for 1 minute and running for 20 seconds
Stretch to cool down for at least 3 to 4 minutes.
Day 5 can be taxing. During your running part i.e. the last part, you might realise that you have a long way to go for a mini marathon nonetheless your lungs will now know that you ain't gonna stop increasing your stamina so they will have no alternative but to pump more oxygen...
Day 6:- On Day 6 once again you will increase the running, walking will reduce and the jogging will increase so as to increase your stamina!
We will start with 4 minutes of a brisk walk and follow it with 3 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 4 minutes
We will then walk for 2 minutes at a brisk pace and jogging for 5 minutes
The total time consumed till now is about 25 minutes!
Next is "Running"
Walk for 1 minute and running for 30 seconds
Walk for 1 minute and running for 30 seconds
Walk for 1 minute and running for 30 seconds
Stretch to cool down for at least 3 to 4 minutes.
Please remember that the running part is not meant that you run like Carl Lewis or Usain Bolt but you must make a quick sprint! You must run.
Day 7:- Today we will perform a Fitness Test today to check your Stamina and whether it has increased or not!
Use a clock and record the following:-
1. Start with a brisk walk for 2 minutes
2. Jog non-stop for 10 minutes at a constant pace. Go slow... Please go slow. The idea of the fitness test is to know how much have you added to your stamina. Please keep the thoughts of weight loss and body transformation through running away for now.
3. Take a long walk normal not brisk now for 3 minutes and cool down
4. Now sprint for 1 minute!
See the difference on the notes of day 1 and day 7. In case you have not realised, you can now jog for almost 1.5 to 2 kms non-stop at one pace! That is the level of your stamina! Not bad uh... If you increase all that you have done so far at a gradual pace then you will be well on your way to a total body transformation.
Well from Day 1 to Day 7, you have certainly managed to increase your Stamina. However, it does not stop here. We have a long way to go and we have a target of jogging a mini marathon or 10 kms at one pace! We've just begun. Our Stamina is just budding and our lungs are just responding! So pull up your socks, take a day off from jogging and start a day after that day so as to give your body some much needed rest. Don't forget to check your weight and let me know if you experience some weight loss.
Good Luck, share your results and let me know what you think! All comments are welcome. Increase your stamina first and then we will build strength into those muscles with exercises and we will ultimately see a body transformation in totality besides seeing changes due to running!
Regards,
Mukund
This is the 1st part of the series of a 8 weeks schedule to let you know that body transformation is possible through running as it increases your stamina and believe me at the end of 8 weeks if you follow this program to the last detail, you will see a visible change in the shape of your body irrespective of what it is today! Hell you will also experience weight loss!
This is for everybody who wishes to bring about a body transformation through running without joining an expensive gym or heavy equipments. You will achieve your goal by running for weight loss and by increasing your stamina thus increasing the flexibility of your muscles as well.
Let the ride begin:-
The bottomline is this. Before we build on strength, it is vital that we have enough stamina and our lungs function at a very good capacity and that can be achieved only through running.
Day 1:- Day 1 will lay a foundation and you will know what your position currently is
Record your stats today as you will need this piece of page on Day 7. Record your jogging, stamina, brisk walking tiredness cannot be measured but try and feel your breath of how much taxed are you and the stretching and flexibility of your muscles and the stiffness.
We will start with 4 minutes of a brisk walk and follow it with 1 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 2 minutes
We will then walk for 2 minutes at a brisk pace and jogging for 3 minutes
The total time consumed till now is about 15 minutes!
Next step will be "Running"
You will walk for 30 seconds and run for 10 seconds
You will walk for 30 seconds and run for 10 seconds
You will walk for 30 seconds and run for 10 seconds
That will conclude you day and now you must and I mean, must stretch all your muscles to cool down. Do not overdo at initial stages and rest when needed since most will overdo it in excitement of weight loss or total body transformation and will experience extreme sore muscles and quit instead of sticking around! Instead, do it so much so that you can take it everyday and can continue! That was the only warning.
Running will help you tackle a lot of common problems such as cough and cold as your Running will help your lungs pump more oxygen into your system and thus will increase your stamina of your lungs. As for body transformation through running, we are just getting started and don't run towards weight loss. Let's move on to day 2.
Day 2:- Day 2 will play an important role because your muscles might just get sore for you to start day 2 but against all odds, you have to commence on your journey of Stamina increase
We will start with 3 minutes of a brisk walk and follow it with 30 seconds of slow jogging
We will then walk for 2 minutes at a brisk pace and jogging for 30 seconds
We will then walk for 2 minutes at a brisk pace and jogging for 1 minute
The total time consumed till now is about 10 minutes!
Next is "Running"
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
Stretch to cool down for at least 3 to 4 minutes.
Let's move on to day 3 of your body transformation through running series.
Day 3:- Day 3 The soreness will still be there so let's keep it easy again. Remember don't be in a hurry to lose weight or go on a crash diet concentrate on building a healthy lifestyle that you can continue for a lifetime!
Repeat of Day 2 or increase back to schedule of day 1 if muscles are not sore!
We will start with 3 minutes of a brisk walk and follow it with 30 seconds of slow jogging
We will then walk for 2 minutes at a brisk pace and jogging for 30 seconds
We will then walk for 2 minutes at a brisk pace and jogging for 1 minute
The total time consumed till now is about 10 minutes!
Next is "Running"
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
Stretch to cool down for at least 3 to 4 minutes.
This entire week will be to get your muscles ready for more and to actually start losing weight through running! But you will realise that your stamina as compared on day 1 and on day 7 has grown and you will start feeling relieved from coughing or cold in case you already had it at the time of starting. Smokers will take some time to feel the change but if you continue... your body will transform itself and will thank you as well.
Day 4:- Day 4 and the soreness will be almost gone so let's get our pulses raising and start running for weight loss!
By now the soreness due to running will start to disappear. This would mean you have crossed the
initial quit phase, although the quit phase can come up anytime but let us cheer ourselves that we are now on level 2 of our level of our Stamina and body transformation through running
We will start with 4 minutes of a brisk walk and follow it with 1 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 2 minutes
We will then walk for 3 minutes at a brisk pace and jogging for 2 minute
The total time consumed till now is about 15 minutes!
Next is "Running"
Walk for 1 minute and running for 10 seconds
Walk for 1 minute and running for 10 seconds
Walk for 1 minute and running for 10 seconds
Stretch to cool down for at least 3 to 4 minutes.
Day 4 will get your excitement racing as you will now realise that you can very well participate in a mini marathon if you wish to, or achieve your desired weight loss goals with your new found levels of stamina! :) The more you run the more calories you burn which the single most important reason for having a glowing skin, healthier body, weight loss and increase of stamina and better functioning of lungs.
Day 5:- On Day 5 we will increase everything that we are doing but our goal is still what it was on Day 1 (Body Transformation Through Running! and nothing else) We are still going to work our way to increase our stamina at first! Rest all for later
By now you must have realised that it is important to increase the stamina and capacity of the body at first and then move on to training for strength and muscle development so we will focus on Stamina as of now.
We will start with 5 minutes of a brisk walk and follow it with 2 minute of slow jogging
We will then walk for 4 minutes at a brisk pace and jogging for 3 minutes
We will then walk for 3 minutes at a brisk pace and jogging for 4 minutes
The total time consumed till now is about 21 minutes!
Next is "Running"
Walk for 1 minute and running for 20 seconds
Walk for 1 minute and running for 20 seconds
Walk for 1 minute and running for 20 seconds
Stretch to cool down for at least 3 to 4 minutes.
Day 5 can be taxing. During your running part i.e. the last part, you might realise that you have a long way to go for a mini marathon nonetheless your lungs will now know that you ain't gonna stop increasing your stamina so they will have no alternative but to pump more oxygen...
Day 6:- On Day 6 once again you will increase the running, walking will reduce and the jogging will increase so as to increase your stamina!
We will start with 4 minutes of a brisk walk and follow it with 3 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 4 minutes
We will then walk for 2 minutes at a brisk pace and jogging for 5 minutes
The total time consumed till now is about 25 minutes!
Next is "Running"
Walk for 1 minute and running for 30 seconds
Walk for 1 minute and running for 30 seconds
Walk for 1 minute and running for 30 seconds
Stretch to cool down for at least 3 to 4 minutes.
Please remember that the running part is not meant that you run like Carl Lewis or Usain Bolt but you must make a quick sprint! You must run.
Day 7:- Today we will perform a Fitness Test today to check your Stamina and whether it has increased or not!
Use a clock and record the following:-
1. Start with a brisk walk for 2 minutes
2. Jog non-stop for 10 minutes at a constant pace. Go slow... Please go slow. The idea of the fitness test is to know how much have you added to your stamina. Please keep the thoughts of weight loss and body transformation through running away for now.
3. Take a long walk normal not brisk now for 3 minutes and cool down
4. Now sprint for 1 minute!
See the difference on the notes of day 1 and day 7. In case you have not realised, you can now jog for almost 1.5 to 2 kms non-stop at one pace! That is the level of your stamina! Not bad uh... If you increase all that you have done so far at a gradual pace then you will be well on your way to a total body transformation.
Well from Day 1 to Day 7, you have certainly managed to increase your Stamina. However, it does not stop here. We have a long way to go and we have a target of jogging a mini marathon or 10 kms at one pace! We've just begun. Our Stamina is just budding and our lungs are just responding! So pull up your socks, take a day off from jogging and start a day after that day so as to give your body some much needed rest. Don't forget to check your weight and let me know if you experience some weight loss.
Good Luck, share your results and let me know what you think! All comments are welcome. Increase your stamina first and then we will build strength into those muscles with exercises and we will ultimately see a body transformation in totality besides seeing changes due to running!
Regards,
Mukund
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