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Warning! Jogging for Fat Loss may be a Waste of Your Time!

Jogging for fat loss

For over a decade, I have heard countless people saying they have been exercising hard to lose weight but yet, have not experienced any results. So I ask, “what exercises have you been doing?” The number one answer they all give is something along the lines of, “I jog 3 times a week, 30 min each time.”

Sorry, but here’s why it’s not working well.

Firstly, do not use time as a sole measure of your jogging routine. If there is only one measure you can use, choose distance instead. For an average 70kg adult, you burn around 60 Calories per km jogged. Whether you’ve been jogging fast or slow, the amount of Calories you expend does not vary by a whole lot. If you are lighter than 70kg, you will be burning less than 60 Calories, and if you are heavier, a little more.

So, 60 Calories per km, what does that mean? Assuming you are jogging at a decent pace of 10km/hr, 30min will allow you to cover a distance of 5km, which burns you around 300 Calories. Do it 3 times a week, you burn 900 Calories. Skip a session or two, you burn less. Do you know how many Calories is 1kg of fat equivalent to?

“ A 5km jog burns you around 300 Calories.”


1kg of fat you store in your body provides you with an energy storage of roughly 8000 Calories. At the rate of jogging 30mins 3 times a week, you will take almost 9 weeks to drop your body fat by 1kg assuming you have been very regimental in your training. 9 weeks! From another perspective, you need to jog a distance of over 130km to lose 1kg of fats, that’s more than 3 full 42km marathons! So if your goal is to lose 1kg of fat a week through jogging 3 times a week, you know how far to run now. Yikes!


“ You need to run over 130km to burn 1kg of fats!”


Besides, jogging puts a stress equivalent to 3 times your body weight on your knees, ankles and hips. So if you are 70kg, you are effectively putting 210kg of stress on each of your legs every stride you take! So if you are feeling some aches on your knees or ankles, now you know why! Jogging is a convenient exercise that can be done anytime anywhere, but certainly not the most efficient one.


“ Jogging puts a stress of 3 times your body weight on your knees!”




So what should we do now? I’m not saying jogging is all bad. I’m just asking you to trust the science behind effective fat loss. Jogging cannot be the only weapon you have up your sleeves in your war against fat lost. The real nuclear power bomb for any fat loss program is a customised weight training routine complemented with a smart dieting program. This combination will boost your metabolism rate significantly, allowing you to burn fats even while you are siting on your couch or lying on your bed, 24 hours a day, 7 days a week. Transform your body into an effective blast furnace that melts down all the unwanted belly fat, and unveil your sexy body underneath those layers of excess flabs.


“ You can burn fats even while you are lying on your bed!”


It’s easy if you know how. Trust what your body is telling you.




Warning: Intensive weight training program may be risky. Seek professional guidance if you are not 100% sure about what you are doing.


“ Insanity is doing the same thing over and over again and expecting different results.”

– Albert Einstein

Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


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