Morning running for weight loss - how to start running to lose weight. Morning jogging for effective weight loss

There is probably no woman who would not like to have slim figure. Looking at themselves in the mirror, many representatives of the fair sex find themselves overweight even where they are not.

If they exist, then for many this becomes a real problem, which, fortunately, can and should be dealt with. How? With regular running.

The main thing that makes running a great way to lose weight is its “mobilization” effect for the whole body. Moreover, this effect is complex, not only transforming a thick, loose body into a beautiful, slender figure, but also improving the functioning of various internal organs.

Running actually loads the entire body, and therefore the heart is forced to work harder. redoubled force. This in turn leads to faster blood pumping through the vessels and delivery of more oxygen to the tissues, which actively burns fat.

The deposits in the most problematic areas are the first to “burn out” - in the back and abdomen, under the skin of the arms, buttocks and thighs. Some time after the start of systematic jogging, the layer of fat becomes noticeably thinner, and human body losing weight.

Why is morning running the most beneficial?

Every novice runner has probably wondered what time of day is best to go jogging. You can, of course, run when it is most convenient for a person. But scientists, after a series of studies, have found that morning running is the most effective for the following reasons:

1. Invigorate your own body more natural in the morning, before the start of daytime wakefulness. It is better to devote the evening to relaxation.
2. For objective reasons, morning jogging is performed on an empty stomach. Before going to the park or the stadium treadmill, your stomach should be free of food. Under influence physical activity the human body will spend energy not from the products of a recent lunch, but by burning excess calories “stored” in subcutaneous fat deposits.
3. Morning air is, by definition, several times cleaner than the atmosphere that will be at the end of the day. Therefore, breathing in the morning is much easier and healthier than in the evening.

Where to start morning jogging for weight loss?

By approaching your running activities with full responsibility, you will very soon see that simple but regular jogging can streamline your daily life.

For example, according to the findings of scientists, the maximum effect of morning running occurs if you use this method weight loss every day from 6 to 7 am. Considering that before jogging you need to wake up on time, have time to take a shower, and do a short warm-up, you need to go to bed on time the day before, say, no later than 10 pm.

Agree, this brings into our chaotic life certain order. But there is no way to save time through these procedures, otherwise you will end up with overweight will be in question.

To make running useful and enjoyable, do the following before starting:

Action	Description
Take a shower	It is recommended to make it contrasting. You need to start with a warm stream and bring it to a hot state. Then the hot tap is abruptly closed and the tap opens with cold water. Just a few minutes - and the muscles of the whole body are ready for the upcoming loads
After your shower, drink some water	It is useful to drink mineral (only still!) water. Bring a small water bottle to the treadmill. During classes, it is recommended to drink water, taking no more than a couple of sips each time.
Warm up	Before the start of the race there will be enough light and simple exercises from school curriculum in physical education. These are well-known squats, warming up the knees, warming up the ankle by rolling from toe to heel, jumping, turning the body and rotating the arms

From the first days you should not overexert yourself with long runs. Doctors recommend starting with 15-20 minutes a day, with a gradual increase in jogging time to 40 minutes. You absolutely must increase them, otherwise 15-minute runs will have no effect on improving your slim figure.

As for running tactics and techniques, they are almost decisive for weight loss. In any case, the notorious jogging to solve the problem of excess calories is clearly not the solution.

How should you run to lose weight?

Experts believe that the best “running” way to lose hated excess weight is the so-called interval running, especially with a partner.

There is nothing complicated in this term; it just means a run in which a calm (slow) section of the distance is replaced by an intense section. But you shouldn’t run from the start right away.

Doctors advise starting any jogging with normal walking. Having overcome 200 meters in this way, you need to switch to easy running (another 200 meters). Then the maximum possible speed is “turned on”, with which you need to run another 200 meters.

After this, you need to slow down to a calm run, which is replaced by a new acceleration. The cycles must be repeated continuously for 30-40 minutes. Thanks to interval tactics, it is possible to ensure combustion excess fat not only during, but also for several hours after running loads.

In order to feel the real effect of morning running, you will have to wait a while. Experts say this will take at least several weeks of regular practice.

Video - How to properly run to lose weight

Running technique is no less important for weight loss:

1. Hands while running You shouldn’t swing it vigorously and lift it to chest height; they should move freely and relaxed.
2. At the same time, you need to run in such a way that “landing” took place on a full foot, and not on the toe or heel.
3. The torso should be kept straight, shoulders should be straightened all the time.
4. And about breathing: inhale through the nose, exhale through the mouth.

A properly organized jog ends the same way it begins, that is, with a calm walk, gradually slowing down over 2-3 minutes.

Important “little things” that you should pay attention to

In fact, a well-formed set of physical activities does not tolerate trifles. Here's what you need to remember when parting with unsightly folds of fat:

What you should pay attention to	Description
Morning running frequency	For beginners, it should be no more than 2-3 times a week. After getting used to this regime, the number of runs increases
Jogging places	To breathe while running clean air, it is better to choose parks or country paths. Moreover, a “primer” for feet is preferable to an asphalt path
Running clothes	In summer, shorts and a loose-fitting T-shirt are recommended. For autumn and cool weather It is better to use a sports suit with a fabric base. The ideal shoes for morning running are sneakers with thick soles.
After running	Be sure to take an invigorating shower, but not a bath, which will only relax you. You can have a snack only 40 minutes after finishing your run. It is better to have a light breakfast, with minimal consumption of fatty foods.

As you can see, there is nothing complicated here. But if you ignore these rules, all efforts to reset excess weight will be in vain.

Proper nutrition and exercise are the most simple formula to maintain a slim figure. In the variety of diets, you can always find a menu that won’t break your budget. But going to the gym is more difficult: memberships to fitness clubs are not cheap. But there is a great alternative to exercise machines and a personal trainer for weight loss! It's running in the morning fresh air. There is zero monetary investment, and the result is simply priceless.

The health benefits of running in the morning

The main goal of morning running is to activate metabolic processes and put all types of muscles into action. After all, after sleep the body is in a relaxed state, and we need to set it up for a productive working day. In addition, jogging:

• saturates blood vessels with oxygen,
• strengthens the immune system,
• charges with vivacity, energy and good mood.

Efficiency in weight loss

Morning jogging extremely effective for weight loss. On average, you can lose 1–3 kg in a week. You will see noticeable results within a month after starting running training. Naturally, it is recommended to completely avoid flour and fatty foods, alcohol and cigarettes.

Why does running make you slim? An hour-long run burns approximately 360 kcal. For comparison: working at a computer is only 100 kcal, and a leisurely walk is 200 kcal. “Energy leaks” occur due to the acceleration of metabolic processes. When running, the body uses all muscle groups, organs work more intensely, and, accordingly, calories are spent more efficiently. In addition, between 5 and 7 a.m. the first peak of human biological activity occurs. According to physiologists, it is at this time that physical activity is easier to bear.

How to run in the morning correctly

If you are determined to run, then keep in mind that the run should last at least an hour. Because the body begins to burn fat cells only after half an hour of such exercise. Therefore, a novice runner needs to choose a special training regimen in order to maintain the distance with flying colors.

1. You will achieve the desired result faster if you choose an uneven surface for jogging. An excellent option is the steps of a stadium or an area with frequent descents and ascents. When running upward, the heart “accelerates” metabolic processes, and fat deposits are slowly “shed.” And when running down, the intensity of the load decreases, and the body rests a little.
2. Experienced trainers recommend starting classes with the so-called interval running, when the intensity of the load alternates evenly. The first 10 minutes are fast walking, the next 15 minutes are running at an average pace. After this, go to the maximum pace. When you start to get tired and breathing becomes difficult, gradually return to an average pace. In one approach (per hour), it is advisable to do 2-3 approaches with accelerations.
3. Don't squeeze the last juice out of yourself. If you can't last an hour, reduce your jogging time. Listen to the overall health of the body. Gradually endurance will come. The adaptation period is purely individual. If you have never played sports actively, then be patient.
4. The best places for a morning jog are stadiums, fields, forests, parks, squares. In general, all paths away from noisy highways.
5. Try not to eat anything in the morning. Drink a glass of water or organic yogurt and go for a run. And after it, eat a hearty and healthy breakfast.
6. The key to a successful run is proper breathing. Inhalations and exhalations should be rhythmic. Breathe through your nose. This will allow you to run more kilometers.
7. Remember, you will be taxing your heart. Therefore, before you start training, consult with your doctor, get a cardiogram and pass the necessary tests.

Morning running program for weight loss

To make it easier for you to plan your run, we suggest taking a look at the standard training plan for beginners. Distances are indicated in both meters and minutes. Choose the value from which you will start (but not both at once!). The table also shows your heart rate, but if you don’t have a smart watch or fitness bracelet, use the tips. This scheme running is designed for 4 km.

Table: morning jogging plan for beginners

Stage No.	Acceleration	Rest	Note
1.		Warm-up - 800 m or 10 minutes	Run barely, one foot at a time, shaking your arms, warming up your legs. Pulse - 100–110 beats per minute.
1.1 (optional)			Light stretching, squats, swings.
2.	200 m or 1 minute
3.		400 m or 3 minutes
4.	200 m or 1 minute		Pulse - 130–150. Or count at the beginning of the “and-one-and-two-and three” stage.
5.		400 m or 3 minutes	Pulse - 100–120. Or count to ten at the beginning of the “and-one-and-two-and three” stage.
6.	400 m or 2 minutes		Pulse - 130–150. Or count at the beginning of the “and-one-and-two-and three” stage.
7.		400 m or 3 minutes	Pulse - 100–120. Or count to ten at the beginning of the “and-one-and-two-and three” stage.
8.	200 m or 1 minute		Pulse - 130–150. Or count at the beginning of the “and-one-and-two-and three” stage.

Video: rules of interval running for weight loss

Contraindications

There are many contraindications for running. After all, this is a serious burden on the body. You should avoid morning jogging if:

• diseases of the cardiovascular system (heart disease, stenocardia or tachycardia, chronic heart failure, previous heart attack or stroke);
• diseases of the spine (osteochondrosis, intervertebral hernia, some forms of scoliosis);
• acute chronic diseases;
• problems with the pulmonary system (bronchitis, asthma);
• arthritis and arthrosis;
• flat feet;
• glaucoma.

The benefits of this activity are obvious after just a few runs.

The benefits of morning running

Firstly, insomnia disappears and becomes stronger nervous system. Secondly, energy appears and your mood improves (if you jog in the park, against the backdrop of nature, the effect will double). Thirdly, and especially important, morning running is good for your figure: extra calories are instantly burned, and after regular exercise, cellulite disappears, your shape becomes firmer, and your legs become the envy of your friends and the subject of admiration.

Also, morning running helps cleanse the lungs due to the large amount of inhaled oxygen, and such exercises help with poor posture.

Running is not just useful, but also convenient. Evening time not particularly conducive to active movement (although this varies from person to person), but still there are not so many people in the morning, nothing prevents you from enjoying nature and fresh air. A morning jog will help not only improve your physical health, but also emotional condition: will distract you from the hustle and bustle, will help you set up a positive mood for the coming day.

Some tips on how to do your morning jogging correctly

1. The main thing in this matter is willpower. The first morning jog is usually the hardest, but if it succeeds, then this activity will become pleasant and enjoyable. good habit. Running in the morning is a regular activity!
2. For those who are just starting to master morning running, it is good for their health to do it about three to four times a week for half an hour (the time can gradually be increased to an hour).
3. Before exercising, you should consult a doctor (therapist or cardiologist). People who are overweight or diabetic should strictly follow the recommendations.
4. First you need to stretch your muscles and only after that go for a run. Warming up will not only be beneficial, but will also protect you from unnecessary injuries. A dirt track is suitable for running, as running on asphalt can harm your joints.
5. It is important that they are pressed to the body, and that the arms move in the same rhythm as the legs.
6. After a run, a glass of water or milk will help the body recover; do not neglect the shower.

If you follow these simple rules, the effect of running in the morning will be noticeable after some time. Your figure will become slim and fit, and your health will certainly improve!

When you went outside in the morning, you probably noticed people in sportswear running leisurely through stadiums, parks, and alleys.

They all know how significant the benefits of a morning jog are.

Would you like to run too? This correct solution. And all the benefits that running in the morning will give you will be like an incentive.

The first is to force yourself to run every morning. This is a dubious option.

Second, want to run. To do this, you need to understand why you want to start running in the morning?

Maybe for good health, tone, weight loss, or just for health?

Only strong motivation will allow you to get out of bed in the morning, and not turn off the alarm clock.

And no Mondays. Have you decided to start running? Run tomorrow. By Monday you'll be hungry, I assure you.

What are the benefits of morning running?

There is quite a lot of controversy regarding the impact of morning jogging on the human body.

But let others argue, sitting at home on their sofas with a sagging beer belly.

There are a lot of armchair experts and theorists now.

Yes, and we didn’t come to argue, but to deal with health.

So, what are the benefits of a morning run?

How long should you run in the morning?

Let's start with time. This question worries most people who prepare for running in the morning.

How to choose the right duration? Are there any specific recommendations regarding the time frame of classes?

Those who are just starting to run and do not have any athletic training need to be extremely careful when determining the time of their morning jog.

You need to start with a minimum duration of 20 minutes.

After several, when greater potential is felt, the duration of the run can be increased to 30-40 minutes.

After a few more weeks, you can run for an hour. The main thing is that jogging is a pleasant and stimulating procedure, and not a grueling activity.

Breakfast after a morning run

During physical activity, the body mobilizes and spends its resources, which must subsequently be replenished with a nutritious breakfast rich in proteins, fats, carbohydrates and vitamins.

If you do not do this, you will experience a loss of strength, decreased physical and mental activity, chronic fatigue, and drowsiness.

What's for breakfast? There are several ideal options:

According to this principle, everyone can choose the most suitable and tasty breakfast, with which you can replenish your reserves of vitamins and nutrients.

Why can't you run in the evening?

Think for yourself. Firstly, you will be tired after work. Secondly, there are crowds of people and cars on the streets.

And I think you have completely different plans for the evening. The benefits of morning running are much greater.

You need to wake up an hour earlier, and we can say that you are charged with positivity for the rest of the day.

But if you prefer running in the evenings, at work you will constantly be tormented by thoughts about whether you will have time to run today or not.

However, this is a matter of habit and everyone does as he likes.

Running in the morning for weight loss

I already said above that without balanced nutrition You can run as much as you like, there’s still no point.

It is better to run on an empty stomach.

If you eat before training, running will become difficult and uncomfortable. I don't recommend it.

On average, 1 hour of running consumes 400-600 calories, sometimes more.

Depends on the weight and fitness of the person.

You can run for 30 minutes, or an hour, or two, but it still may not bring the desired results.

Research has shown that interval running is better for burning fat than jogging.

How to run?

We run at intervals, I advise you to start with 4 sets of 30 seconds.

Those. We run at maximum pace for 30 seconds, normal running for 30 seconds, then repeat again. So we perform 4 approaches.

You can do more, do more. I got up to 10 sets in 15 weeks.

How many times a day should I do it?

Once is enough, you can do it every day. If it is very difficult, start with 15 seconds of intense running, 45 seconds of regular running.

After a couple of weeks it will become much easier and you will be able to increase the load.

How much fat can you lose?

No one will give you an exact answer to this question.

Depends on nutrition, % body fat, training, experience, program, etc. Lots of nuances.

But I can give an example from a study on fat burning: they took two groups of people.

One ran for 30 minutes - classic cardio, the other - interval running.

After 8 weeks, it was found that the first group lost only 2% fat, and the second group lost 6 times more.

The conclusions are obvious. Try it!

Contraindications for running

Despite the fact that running cannot cause harm to health, there are some contraindications that should not be overlooked.

• Heart problems. If there are disturbances in the functioning of the cardiovascular system, I recommend consulting with a doctor and determining whether exercise is allowed for you at all and how intense it should be.
• Joints hurt. If your knees hurt or feel discomfort, running is highly not recommended. You will only make your situation worse.
• Pregnancy. In principle, everything is logical here, but in the summer I saw a couple of pregnant women jogging.
• Don't run with a hangover. Yes, this happens too.
• Bad dream. If you have problems sleeping or you just don't, I think you probably won't have enough strength to run in the morning. There is a high risk of injury.

Pros and cons of running in the morning

Actually, I talked about all the advantages of running in the morning above. What are the disadvantages? Yes, none. What could be the downsides here?

You run for fun, lose weight, get a boost of vigor and spirit, and great mood and new acquaintances.

But no, there is one minus, I forgot about it.

You have to get up one hour earlier before work, but isn't that worth the pleasures I described above?

In my opinion, it's worth it! Go for it!

In the article we discuss how running helps you lose weight and fight cellulite. We will tell you about effective running techniques, as well as additional activities that you will need to lose weight. You will learn what interval running is and why it is better than the rest.

Running is an intense sport that puts a lot of strain on the heart, muscles, joints and the entire body. If you exercise every morning, the first signs of cellulite will disappear within a week, as this activity tones the body. However, there are a number of contraindications in which this method of losing weight is not recommended. This applies to people who suffer from the following diseases:

• previous myocardial infarction;
• heart disease;
• stroke;
• angina pectoris;
• tachycardia;
• problems with blood circulation;
• bronchitis with an asthmatic component;
• lung diseases;
• arthritis, arthrosis, polyarthritis;
• osteochondrosis;
• intervertebral hernia;
• glaucoma;
• any chronic diseases during the period of exacerbation.

If you have any of the above problems, you should consult a doctor before starting training.

Daily jogging brings joy and health to the body, which gradually adapts to the stress. This means that you need to start running gradually, because at the initial stage of training it is possible discomfort in the leg muscles, palpitations, difficulty breathing.

To facilitate the adaptation stage, special recommendations have been developed for beginners that can help cope with the first difficulties when playing sports:

1. You should not run several kilometers at once, as this will be difficult for the body. It’s better to start with a calm walk (1-2 km). After a week, walk a greater distance, alternating it with walking. Gradually, walking gives way to slow running, then increase the pace.
2. To avoid getting tired of the monotony, alternate your regular workout with runs over rough terrain (forest, park) or up stairs.
3. Be sure to drink a glass of clean water about an hour before starting your workout, and another half an hour later. Not a large number of Water is also acceptable while jogging.
4. The best time for training, according to experts, is 06:00-07:00, 11:00-12:00, 16:00-18:00.

How to breathe correctly

In order for jogging to benefit the body, you should breathe properly. Breathing movements should be deep and uniform. If inhalation and exhalation are performed correctly, then the cardiovascular system works normally without experiencing excessive stress, and the permeability of oxygen to organs and tissues increases.

The breathing process is different for everyone, but there is a basic technique that beginners can use. One of the main rules is to breathe through your nose during exercise.

The right "equipment"

During training, you should not be distracted by the inconvenience that clothing and shoes sometimes cause. To ensure good results when jogging, wear thick leggings and thermal underwear in winter. Such clothing tightly covers problem areas, helps remove excess fluid from cells and helps get rid of orange peel.

Use special sneakers with shock-absorbing soles. This will protect your joints from injury. It is advisable to train on soft ground; running on hard asphalt is quite dangerous - it tests your joints. excessive loads from impacts on a hard surface.

Morning running

If you set out to get rid of cellulite and lose weight, then it is better to run in the morning, before breakfast. Exercising in the morning uses up energy by burning fats accumulated overnight. In addition, in the morning the air is much cleaner than in the evening.

Before you start morning workout, you should warm up well. Warm-up is very important not only to warm up and stretch the muscles, but also to stimulate the whole body. The warm-up procedure is as follows:

1. Circular rotations of the head.
2. Hand movements to the side.
3. Circular movements of the pelvis.
4. Alternately raise your legs with bent knees.
5. Squats.
6. Walking, smoothly turning into running.

Evening jog

Evening workouts are beneficial and also give good results. They help to unload after a hard day at work, they relax well, switch off negative thoughts, relieve accumulated stress.

It is advisable to jog between 19:00 and 21:00. 1-1.5 hours before a run, you can have a light snack (suitable vegetable salads, light soups).

To make your evening workout beneficial and enjoyable, choose a less crowded place, for example, a park. Start with a calm rhythm, the duration of classes is no more than 30 minutes. You are allowed to drink along the way warm water. Before jogging, do a warm-up (the method is described above). You can get good results only if you do it regularly.

Nutrition rules

1. It is forbidden to run on a full stomach.
2. Two hours before training, you are allowed to consume foods such as kefir and yogurt.
3. After jogging, 30 minutes later, you can drink clean water, green tea.
4. Sweets, fried and smoked foods should be excluded.
5. Nutrition should be varied, but balanced.
6. The diet should contain more fruits, vegetables, and greens.

Running to fight cellulite

This type of cardio exercise works great against orange peel and eliminates problems in the buttocks area. A large number of different programs have been developed, but to achieve a consistent effect, we recommend that you first contact trained trainers.

Training program

One of the programs is designed for 4 weeks. Training can be done at any time convenient for you. There must be two days for rest.

First week. On the first day of classes, running should last no more than 10 minutes. After this, 2 minutes of fast walking, then jogging again for about 5 minutes. Increase subsequent sessions by 3 minutes.

Second week. The duration of the workout is 20 minutes with a one-minute rest break. Finish the lesson with a maximum sprint run (3 minutes).

Third week. Gradually increase the duration of your runs; by Friday you should be running for half an hour.

Fourth week. You need to immediately start running for 30 minutes, increasing the time by 5 minutes every day. By the end of the week, the duration of the workout should reach 50 minutes.

Exercises at home

People who lead an active lifestyle always have excellent shape. For each of us, the day begins with a rush to work and various family matters. IN modern life There is practically no time to run in the morning.

As an alternative solution, running at home comes to the rescue, replacing classic outdoor workouts. They have a good effect on the human body, calorie burning is activated, the functioning of the heart and muscles throughout the body improves.

Interval training

Interval running is one of the most common weight loss methods. It consists of running with different loads and speeds. There are three main types of interval running:

• repeated;
• interval sprint;
• tempo.

The scheme is as follows:

Day 1 - a short warm-up, alternating running (fast - about 200 meters, then 3 minutes slow).

Day 2 - warm-up, jogging up to 800 meters (the intervals remain the same).

Day 3 - alternation (fast - 600 meters, slow - 400 meters).

Benefits of jogging and standing still

Jogging - great way lose weight and remove cellulite from problem areas. Also helps strengthen the immune system, cardiovascular system. Thanks to running in place, the muscles warm up and the cells are filled with oxygen.

Such activities are the best option for mothers on maternity leave. Remember the basic rules:

1. Lift your feet off the floor as high as possible.
2. Keep your back straight.
3. The stomach should be pulled in and the arms should be bent at the elbows.
4. Shoulders relaxed.
5. You should breathe like this: inhale through your nose and exhale through your mouth.

If you run 10-15 minutes a day, then within a month you will see the first positive results.

steps

Running up stairs is more effective than usual in that it puts stress on the leg muscles and burns up to 850 kcal. It is enough to do a few simple warm-up exercises and then run up the stairs for 30 minutes.

In this case, the muscles of the legs and buttocks are involved, which helps eliminate orange peel in problem areas.

Exercises on the simulator

To get your body back in good shape, excellent option There will be exercises on the simulator. After all, not everyone has the opportunity to go for morning or evening runs in the fresh air.

The computer, which is built into the simulator, allows you to regulate the speed and time of training. You should start by walking, gradually increasing time and speed. Half an hour a day of training is enough. Within a month you will be able to see the first results. If there are problems with the joints of the legs, then such training is contraindicated.

Which is better - a treadmill or an exercise bike?

An exercise bike is an excellent way to get rid of cellulite, excess weight, and also strengthen blood vessels. Experts say that the effect of a treadmill and an exercise bike is the same.

Treadmill program

The simulator helps you perform different types aerobic exercise. For effective weight loss It is necessary to alternate all types of training.

Before starting classes, select the beginner level (classes for beginners). After 3 months of training, switch to ongoing training. After six months you can try the advanced one.

The program lasts 30 minutes and consists of a warm-up, walking, and a tempo part.

1. Warm-up takes about 5 minutes. Speed ​​3-5 km per hour.
2. The walk lasts 10 minutes. The speed is 6 km per hour, which should be gradually increased.
3. The tempo part is performed for 5 minutes. Operating speed from 10 km per hour.

1. When performing exercises, straighten your shoulders, your back should be straight, your arms bent at the elbows.
2. Breathing should be deep, through the nose, and exhale through the mouth. Then proper blood circulation is maintained and the level of oxygen in the blood increases.
3. Fat is burned faster if you periodically change the angle of the treadmill and alternate walking with movements during training.
4. Should alternate speed limits: start with a calm walk, end with an active one.

How to enhance the effect

If exercises do not bring you the desired effect, then you are not exercising regularly. Here are tips on how to enhance your weight loss effect:

1. Choose comfortable equipment.
2. Focus on running for at least half an hour a day.
3. Get positive emotions from running.
4. Watch your movements during exercise, follow your running technique.

You can also enhance the anti-cellulite effect by using a special film and applying a special cream underneath it.

Wraps

Wrapping with Capsicam and running is the best means against orange peel. For wraps, it is best to use blue clay or coffee grounds.

Blue clay wraps

Clay is sold in every pharmacy. Preparing the mixture is quite simple. To do this, take a container into which you pour the powder and dilute warm water until the consistency of thick sour cream.

Apply the mixture with a special brush, or if using your hands, then wear gloves. After this, wrap the body cling film, put on your thermal underwear, and then start training.