Running clarification

Question
Hello sir,
I need a small clarification.
I am 28 yr old male started to run a month ago mainly to burn calories and eventually get a 6 pack abdomen. My BMI is normal and I am on the lower side of weight actually. But I do have uneven fat distribution and tendency to deposit fat in my abdomen and flanks for which the only solution appears to be diet and aerobics. I also do crunches but I need to burn fat first.

I actually jog indoors and usually do fat pace running for shorter duration than low pace long duration running. I dont like to invest too much time on exercise as well. Now that I have built a little stamina, I dont run to exhaustion at all.  It does get my heart rate up but I dont sweat much anymore because of the practice. Does that mean I am burning less calories? Do you recommend fast pace running or slow long distance running? I also dont run in one go.. I run for lets say 2 min fast.. then i do other work and once my body relaxes and come to baseline, I then run again.. So I do this several cycles a day and hence my running time is not devoted to one single time period.. Is that recommended?By giving rest like this, I feel that my joints are also rested and are less prone for chronic damage. I also run on soft surface.

Answer
Hi Rick
I understand what your looking for so i'm going to make this very simple for you to follow in which will produce max lean tissue.First you have to get squeaky clean with a well balanced diet and stay away from junk.Second in regards to your running.The formula is if you have a lot of time then run long with medium pace with little surges at faster pace of 5 minutes during the run.I would shoot for 1hr.Next if your short on time then just plane go faster at a pace you can handle.I would also have your body fat taken with a set of calipers from some one knows how to test with them.BMI is ??...The body responds to overload so you want keep changing the intensity.I would focus on one major high quality running work out a day and if you want to you can fit in a double from time to time as you become fitter.You can also add 500mg vit c to strengthen ligaments tendons and collagen 3times a day with food.I hope this is simple and clear for you.Any other thoughts just get in touch Rick.


All the best

John