Want to lose weight fast? Run before breakfast

Yes I know it takes a lot of discipline and effort to wake up early in the morning to run but it's really effective for weight loss.

Why run before breakfast?

The body is low on reserve when you just wake up as your previous meal is probably the dinner about 8-10 hours ago. So when you run your body will tap into next most effective energy source which is your fats!

Running intensity and distance

A good 30-40 minutes run will be sufficient. Ideally you should run at an intensity such that you cannot maintain an easy conversation. Every run should be slightly uncomfortable if not it's not effective and you're wasting your time. But do not push yourself so hard that you collapse! You know your body best.

What to eat for breakfast after the run?

Studies have shown that those who skip breakfast end up eating more calories throughout the day. So eat something! Some good examples for breakfast.

Oatmeals - keep you full, energized and healthy

Fruits - high in fibre, which will keep you full,

Eggs - high in good quality protein and low in calories

Yogurt - high in calcium, protein and promotes good gastrointestinal health

Wholemeal bread - keeps you full for a longer period compared to white bread


Good luck and just remember to wear a proper running shoe for your morning workout. Cheers!

Compound exercises

Always train your big muscle group first.

Some people like to hit their biceps and triceps as their first few sets for their workout. Ideally if you are short of time and your planned workout is only 30-45 minutes, you should train your big muscle groups first for your workout and finish off with smaller muscle groups like biceps and triceps.

What are compound exercises?

They are exercises that will target more than one muscle group. For example, the classic flat bench press will not only target your pectorals (chest muscles), you will actually work out your triceps as well. Therefore if you train your triceps before you do your flat bench press, your triceps might be exhausted and you cannot perform your bench press in good form!

More examples of compound exercises.

Squats - target your gluteals (butt), hamstring and quadtriceps as well as your lower back stabilising muscle.

Clean and Jerk - targets your deltoids (shoulder), triceps, forearm and quadriceps.

Chin ups - lats, shoulder, biceps and forearm

Arnold press - deltoids, triceps