For the don'ts, you would be asked not to indulge in food that would be accumulated in the body as extra stored fat. You could ask a weight loss specialist about the perfect and effective weight loss program for you. Take note that the scheme should be complete. It should include dietary recommendations, exercise regimens, advises on doing of activities, habit recommendations, and sometimes, recommended supplements that are often in the form of appetite suppressors. And because fashion and sexiness have always been associated with well-maintained bodies, people think being skinny or slim is equivalent to being sexy and beautiful. Do not be surprised to see more people running around the open park especially in the morning. Running is a cost effective way to sweat and bring about cardiovascular challenge to the body. Deep breathing helps promote relaxation while running. This is done by taking a larger-than-normal breath and exhaling all the way out. During the exhale part, you should concentrate on releasing all the tension in your arms by shaking them, opening up your hands and moving your head in circles. This combination of activities will give you an easy way to remain relaxed during the run and does not even need to break stride to do all of them. The choice itself, the thought, and the actual preparations and the competition proper are enough factors to keep you busy (training) and motivated (prestige and awards) enough. Other runners are motivated by setting bigger goals to their training (if competing) or in just plain running. They set up faster times, or longer distances as their next goals. Your needs depend on how many hours a week you run, or if you are trying to lose body fat or if you are lifting weights. Fats The last food group, fat, helps sustain prolonged exercises at lower intensities. Our bodies have enough stored fat to fuel prolonged exercise. However, fat is difficult to use for quick energy. This is during those periods of intense training where he covers long and grueling distances every week. On the other hand, a sprinter who is working to improve his muscle mass by way of weight training and other equally intense exercises have to include additional amounts of protein into his diet. This is helpful because proteins can help stimulate muscle growth.