@helpinghand Thanks a lot!
Lots of food for thought

Thank you very much!

Thanks for the answer but i am still confuse Should I run slow for a long period of time or should I run fast (Small sprints) ? Or just to increase the intensity of running every now and than ? Regarding food, I am vegetarian so I can't eat meat I am eating fruit in the morning than around noon I am...

Hey there :) I am 33 years old, 87 Kilos, 1.78 and I am trying to lose around 8-10 Kilos (and i want to reduce body fat) main workout is Running, I am running almost everyday for 45 min, around 5 kilometers (and from time to time I am doing P90X, Kenpo x) and I am a little bit confuse about the inte...