I started running about 2 months ago. I’ve been able to build up my endurance but I’m not seeing changes to my body. I thought I’d see at least some of my fat around my but and thighs go away. 😢 need some encouragement. I’m doi about 4 miles 4-5 times a week. Did you see any changes in your body

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Switch to lifting.

Running simply burns calories, the adaptations from cardio don’t make it great for fat loss nor muscle gain.

Your body’s literal job with cardio is to get more efficient with it, which will burn less calories.

It’s also not the best for your endocrine system.

Often times, when people run and lose weight, they lose fat AND muscle and become a softer, smaller version of themselves. Think of Jonah Hill after he lost weight, very sloppy but a smaller version of himself.

Resistance training is where to go. My clients hardly do cardio and the results are so much better

And obviously - a calorie deficit is required to lose fat

likesmarthelpful

I can link with you if you want as I coach.

But otherwise Jeff Nippard has a great YouTube channel, there’s a ton of info out there - it’s just overwhelming.

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Second Amazon 1 in everything.. big message: Focus on your diet and start counting calories (rough counting is ok)

A few big no no’s can help a lot:
No sugary drinks
No fried foods
No salad dressings except low calories (eg lemon, vinegar, etc)
No fruit juices
No fast food
No processed bars and chips (even protein bars)
As much as you can, limit meats and oils

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Abs are made in the kitchen.

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Diet is the most important thing here. I’m a distance runner and what I’ve found is people always have this mentality that they can eat anything they want when running. Not true at all! You still have to keep your diet in check. You aren’t even burning a pound a week at that mileage.

I look my best combining high mileage with strength training.

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My routine depends on whether I’m training or not and what I’m training for. Not training my running base is 40ish miles/week and 4-5 days of strength/HIIT. Training for a marathon I peak at 60-65 miles a week and strength train 3-4 days a week. Ultramarathon, mileage is hitting 70 miles a week and lift 3 days a week.

2 months is not enough time to see any noticeable body changes unless you are hardcore dieting. Don’t be discouraged but you should think of exercising as a lifelong lifestyle and the changes will come. There are many benefits to exercising whether they’re physical or mental.

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