Are you Running FROM the Fat
                           …Or Running OFF the Fat…                         
What is the Difference?

Written By Certified Personal Trainer, Lori Vick

www.3n1fitness.com

For years I kept a constant log of my daily calories In and Out…In my head.   The problem with that was, however, that I was self-defeating by counting the “Out” calories.  Instead of simply making good choices with each meal and considering exercise “Just another piece to the Healthy-Life puzzle” I would eat a candy bar with 75% of its calories from fat…and then decide how long it was going to take me to burn off those calories on the treadmill…It ultimately BECAME a treadmill of my own making! 
I never made forward progress, but rather stayed in the cycle of eating and burning equal numbers or calories daily.  I was never able to improve in any way because the food I was choosing was not Fuel…It was JUNK.  I was also not taking into consideration that someday I would actually be like every other human being and as I approached (Then passed) forty years old the fat would be more and more difficult to keep off my thighs!

Burning the FAT

As a distance runner you will, by default, burn fat as a primary fuel over the course of your runs.  For this reason it will seem as though you can virtually eat “Anything” and “Everything” without packing on the pounds, but this is not entirely true.  We have already alluded to the fact that all calories are NOT created equal!  Not only will you Feel Better, but you have a Responsibility to make wise, thoughtful food choices when it comes to fueling your body in between runs.  After all, it is this body that carries you out into the world each day as you run your race. 

How it Works

Fat storage is essentially your body’s way of preparing for “Hard Times” …In case food becomes scarce or you decide to deprive your body of the nutrition it will need to operate properly.

The more you participate in endurance exercise such as distance running, however, the more readily your body will trust that it is okay to use the stored fat for fuel--The most efficient form of slow-burning, long-lasting fuel needed in running a 5k, 10k, half-marathon or more.

No matter how many miles you run each week you cannot, however, off-set your body’s need for proper nutrition.  All calories are NOT equal and eventually Fat IN =Fat ON.

 Just as you map out each run you must also %20Where%20do%20you%20live?" target=_blank>map out each meal and snack that you eat.

If your food plan involves losing unwanted pounds that you may have struggled with for a long time then you are definitely on the right road…And RUNNING is definitely one of the most efficient vehicles by which to travel it!

When it comes to consistently burning unwanted fat as fuel and keeping the fat off running is an exceptional choice.  Endurance activities tend to stoke the fat-burning furnace within the body and keep it burning steadily throughout the day and night…Even while you sleep.

Is it Possible to Lose Pounds and NOT Lose Fat? 

As a runner it definitely is.  This is generally due to dehydration.  A very important aspect of fueling your body is insuring you replace the liquids that your body loses when you run.  Dehydration can cause diminished energy levels, trouble focusing, nausea and, if not reversed, can cause you to overheat and can be quite a serious condition.

As a result, it is recommended that when you JOURNAL your mileage, pace and running schedule, you also make it a habit of recording your weight regularly before and after each run to make sure you are replenishing the fluids that you lose in each run.  You know that if you weigh 3 pounds less after an hour and a half of running it must be water weight and not actually “Fat” loss.

What IS the Proper Fuel?

Your car most certainly cannot run far on water in the gas tank before it breaks down…And your body cannot run far on junk food as its primary source for “nutrition” before it breaks down as well.

Although it may perform seemingly normal for a time--A result of residual gasoline in the system from the last time you filled it with the proper fuel—this will not last.  It does give the mistaken impression that the car might actually be “OKAY” on water, but when only water remains in the tank the car will ultimately stop running completely.

Your choices remain:  Leave it broken down or refill the tank with more of the proper fuel. If you can’t get where you need to go--because your car won’t run--then your car isn’t really worth much.  It is, after all, a vehicle by which you travel the road toward your destination each and every day.

The human body does not, of course, run on gasoline, but just like the car it does require the proper fuel to operate.  The quality of functionality depends almost entirely upon the grade of the fuel that you put into it!

Toaster pastries for breakfast, cheese burgers with French fries for lunch and pepperoni pizza for dinner may sound tasty, but those types of “non” foods on a regular basis will “water-down” your body’s tank.  Too many simple carbohydrates, refined sugars, bleached flour and fried-greasy foods will make you sluggish, low on energy…Not to mention they will eventually make you FAT!

A distance runner with low energy levels and extra weight to tote along on every run is not going to be a HAPPY runner!

Good nutrition should not be complicated.  You should, however, think about and plan every bite of food that goes into your mouth before you put it there. CLICK HERE  to download your FREE Daily Food Diary right now!

These simple steps may help you map a plan and follow it more readily:

Be Mindful of your daily menu: Plan meals at least one day ahead at all times

Eat small, healthy snacks throughout each day; Every 2-3 hours is best so you won’t get too hungry and then binge on too many calories at one time.  This will also keep blood sugar levels steady, energy levels elevated, hunger down and minimize mood-swings due to calorie deprivation.

Variety is not necessarily always a good thing:  If you find a food plan that works it’s okay to stick with it even if it means eating the same foods every day for a while.   Sometimes too much variety just confuses the issue at hand…That food is for FUEL—Not for FUN!

Educate yourself on what you are eating:  Without fail you must read the food labels!

Grocery Shopping:  Shop around the outside edge of the grocery store; All of the whole foods—Unprocessed, most nutritious foods--Are available along the outside edge of every grocery store.  The “Right Road” is even obvious when you purchase your groceries!

Eat Whole Foods:  Foods that are not processed or pre-packaged; As close to their original, natural state as possible both when you purchase them as well as the way you prepare them for consumption.

Eat Whole Grains:  Wheat bread instead of white bread; Whole Wheat pasta instead of white pasta; Brown, Wild rice instead of white rice.

Eat RAW:  At least One Serving of RAW Veggies every day.

Eat lots of colorful foods: To insure you are getting all of the nutrients your body needs to function and remain healthy you should eat a variety of colors in the fruits and vegetables department.

 *It is always better to get your primary nutrition from the food you eat vs. Relying on Vitamin Supplements.  Herbal Supplements are, however, a good addition to any healthy lifestyle…I take and highly recommend the ADVOCARE line of herbal supplements—CLICK HERE TO SHOP ALL ADVOCARE PRODUCTS.

 The ADVOCARE products I take include supplements that provide:  Increased Mental Focus and Long-Lasting Energy-- CLICK HERE TO ORDER “SPARK” NOW; Enhanced stamina for running distance as they increase your body’s ability to utilize Oxygen more efficiently—CLICK HERE TO ORDER “O2GOLD” NOW; Nighttime Recovery for muscles and connective tissues—CLICK HERE TO ORDER “NIGHT TIME RECOVERY” NOW; And a Joint Health formula that includes glucosamine—CLICK HERE TO ORDER “JOINT PROMOTION” NOW. *  

Go Easy on the SALT and steer clear of processed foods that contain high levels of sodium: Salt actually contributes to dehydration which for the runner can cause decreased energy levels, sometimes nausea and leg muscle cramping.

Trim the FAT:  Soy instead of Dairy; Low-Fat or Fat-Free Dairy products; Broiled or Baked instead of Fried; Lean red meat (Limit Red Meat to twice per week); Ground Turkey as a substitute when you can.

Eliminate Refined Sugar: It is definitely NOT easy, but cutting out or cutting way down on simple, refined sugars will tremendously increase your performance as a runner.  This change does not, however, come without physical adjustments in your body.  You will most likely experience some level of “DETOX FOG” as a result of breaking the sugar addiction in your body.  It may last for 3-4 days, depending on the severity of your “contamination,” but BE ENCOURAGED…Once you get through this detox period you will most likely feel better than you have EVER felt or if you are over 40 like me  then you will feel better than you have felt in years.

The direct benefits of a sugar-free diet include: More over-all energy, Increased mental focus, Body’s increased ability to tap into FAT as a fuel source during endurance exercise such as distance running, and provides an over-all sense of well-being! (Natural sugars in fruit are healthy choices, but you can still over-do those sugars as well so eat all sugars in moderation)

Eat with GUSTO!  When you cut out or closely monitor and limit the sugar, salt and fat in your diet you will really begin to taste your food much better than before.  (That is, once the DETOX Fog has lifted!)

When you are truly hungry and there are no “Unhealthy” options available…A mixed green salad with tomato and balsamic vinaigrette Never Tasted So Good!

Eat well and enjoy this life that you have been given:  Live long and prosper.

Making healthy choices will ultimately give you more energy:  Energy to do all of the daily tasks you are required to do with less effort than before and Energy to participate in and excel at all of the activities you enjoy!

Distance Running as one of those activities you enjoy: Proper nutrition can help you improve your over-all time and help you achieve your distance goals:  5k, 10k, Half-Marathon and eventually a Full-Marathon if that is something you strive to accomplish.

Consider these tips the next time you are RUNNING:

Remember why you eat…For FUEL and not for FUN!

Understand what foods your body needs and give it those things.

Never eat when you are NOT hungry.

Never deprive your body of the nutrients it needs to function normally.

Implement a daily plan and stick to it.

Never give up…If you mess up don’t wait until tomorrow to do better—Make better choices at your very next meal!

Go enjoy running as a part of a Life Well-Lived!

I offer a special “Thank You” to Todd at RunningMateFitness.Com for a terrific 5k101 FREE running podcast!  If you are a runner who has been off for a while or who is just beginning for the very first time I highly recommend the 5k101 8-week running podcast.

Look for more Health & Fitness articles for runners coming soon at the NEW 3n1Fitness Blog or drop by and leave your feedback.  You can also visit the website at www.3n1fitness.com

Until next time…PLEASE REMEMBER TO MAKE TODAY COUNT!

-Lori V.