Ran?

1. Begin slowly
The organism has to get used to new loadings gradually, differently failure and fast disappointment. If you never ran and were not engaged in sports walking, then at first be engaged in walking. Then you pass to jogging (slow run) and only after that – to run. If you got used to good loadings, it is possible to begin with jogging.

2. Wait for a second wind
All want to derive pleasure from the occupations. Probably, therefore choose yoga and dances as fitness. But if you try to lose the weight, then the main condition – it is constant to raise loadings. It as with diets and fasting days – needs just to be sustained. And in run – each stage you have to feel more and more hardy. Of course, you should not force each occupation the organism. But at least once in a week it is worth setting a new task: to run slightly more, than earlier. And on each occupation try to train the will power and endurance, overcome a pain threshold and continue to run (at least some more meters) when you are absolutely sure that you cannot run further. Pleasure from the carried-out task – not smaller, than from esthetic capoeira, believe! And about effect of weight loss also I do not speak, it is obvious.

3. Food for success
Food is very important for success of your occupations run. When you begin to run – you will need other food. A lot of protein, vegetables, fruit and wholegrain products will be required. With the high content of fat and calories we refuse dishes. It is the main mistake running, they think that as their loadings quite intensive, it is possible to afford high-calorific products. It's not true. You, of course, burn many calories at run, but you should not turn the organism into a warehouse of unnecessary things. For your new activity these calories absolutely useless it is like to fill in bad gasoline in the car. The machine or will not be started, or all the same will break. At healthy food the effect of run will be the best.

4. Regularity
In run it is important to adhere to the chosen mode of trainings. Skipping classes, practices in endurance suffer, and muscles should get used to loadings anew. Besides, heart suffers, it has to work for increase in loadings too, but not breakthroughs. Well, and the regularity of occupations improves metabolism, so necessary for clarification of an organism and weight loss. So if skipped class, start over again from less intensive loadings, and again gradually you enter run.

5. Develop the plan
All who advise write about it to go on a diet or to do fitness. But it is what does it mean concrete? And in practice it means that your own schedule of trainings has to meet your personal needs. That is, if your life does not allow you to be engaged three times a week in the morning and in the evening, then to you it is not necessary and to plan it. Be limited to jog in one of days off in the mornings for a start. If you only begin, you will want to begin at once intensively. It is correct, you will see effect at once. But after 1-2 months it is possible to reduce loading, being limited to one-two jogs a week that occupations did not turn into a routine and did not bother. Generally, the intensity and regularity, of course, are important, but it is more important that you did not become slaves to the plan of occupations, and on the contrary occupations were subordinated to your vital schedule.

6. We struggle with monotony
Run – such occupation which it is possible to call monotonous. And it bothers, because of it many give up run. There is an exit how to hold on longer, - to change. Change a route, a land relief from time to time. Arrange sometimes days when you run not quickly. Sometimes work as the sprinter. Watch the nature surrounding you – its changes will not give you feeling that every day same.

7. Throw down yourself a challenge
I will repeat about will power again. And about fight with by itself. Struggle with laziness, with lack of self-discipline and then you are waited by excellent success – a slim figure and a huge charge of cheerfulness. It is a difficult way, but it is worth it. Pass it, at least to look what you can be.

8. Don't be afraid!
My most important advice to all who wanted to begin to run. Do not allow fear to force you something not to do. It is terrible to be clumsy, it is terrible that I will not sustain, it is terrible what will not turn out … After the first occupation already a half of fears leaves, and after the first five you will have only one fear that suddenly occupations should be stopped and then the weight which began to leave will return again. So – the main thing to begin. Only in this case you will be able objectively to speak about that, you suit run or not.

Good luck!