Let s talk about how to run to lose fat?

Aerobic is the main thing, and strength is done before aerobics. Moderate-intensity aerobic exercise that lasts more than 30 minutes, such as running, cycling, swimming, hiking, etc., is the first choice for reducing body fat. However, in the first 15-20 minutes of aerobic exercise, the body first consumes glycogen and does not burn fat.

So, how to get the body into the state earlier and burn more fat? That is, doing multi-joint, full-body compound strength movements (weightlifting, squats, deadlifts, rowing, etc.) before cardio.

Running in the morning until you sweat profusely, I think this is a good effect on **.

When I was running for more than a year, I noticed that my speed was constantly decreasing, and I could feel it myself! In fact, many people have encountered this situation, so many people are really distressed, and they don't even go running! In fact, this is a kind of adjustment and adaptability of the human body, we should break the comfortable state, let our body try a new way of running, so that the body is in a state of discomfort again!

We can use fast running, slow running alternately, or high-intensity aerobic mode, or skipping rope and running!

Running is the most convenient aerobic exercise: aerobic exercise can fully burn the grape food in the body and convert it into new energy consumption.

Running a distance of 5km every day can be done while running while listening to songs, which can make your mood more relaxed and make you forget your current running fatigue.

The best way to lose fat while running is to jog, and be sure to slow as much as possible. Running is an aerobic exercise that takes more than 30 minutes to achieve the effect of fat burning.

Take myself as an example, I started to insist on running in August 18, and the results of the B ultrasound examination in August were severe fatty liver, basically running every day, at the beginning of the three-kilometer pace of eight minutes per kilometer, running now five kilometers per kilometer every day 6-7 minutes, in January 19, the B ultrasound examination fatty liver magically disappeared.

When running, the speed is not fast, but the frequency is relatively high, and the time is relatively long, because if you run in this way, you will not be very tired, but you can burn a lot of fat and have the best effect.

In order to achieve better results, we should run more, we should improve every day, run a little more every day, until you can easily run five or six kilometers! This way you can lose weight faster!

Jogging for aerobic exercise is most suitable.

Fat-burning running is OK**, because I've personally experimented that if you keep jogging, then he'll always grow muscles in your legs.

Running is not the best way to lose fat, but it is the healthiest way, so I recommend that you run more.

Obesity is one of the confusions of many people in modern times, because of uncontrolled diet and unhealthy lifestyle habits, many people have obesityTherefore, there are a large number of people who are keen on **! In fact, there is nothing wrong with it, but if you use the wrong way and method, it is very likely to bring harm to our bodyIf you want to achieve good health**, you can choose running, which is a great way to burn fat!

First of all, we need to learn how to run intermittently! This kind of interval running is a way of running at high speed and low speed alternately, which can pull away our heart rate fluctuations, and the effect of heart rate fluctuations is actually very significant for our fat loss! Although we all like constant speed endurance running in our daily life,But in fact, this kind of running has no change in heart rate, and it does not play a role in fat burning at all!

In addition, it is especially important to learn the core run, because the core run can mobilize all the muscles in our body! The core run is about using our abs to move the whole thigh, and then our entire torso is involved in the runAt this time, because the whole body is in motion, it can play a role in high-speed fat burning!

In addition to the above two methods, we can also use the oxygen resistance method! The consciousness of the oxygen-blocking method is to reduce the intake of oxygen in the process of running, and then let our body enter the process of anaerobic metabolism. Although we usually have a very adequate oxygen intake for running, we burn fat during runningOnce we finish running, our body will no longer burn fat, and the effect will not be so significant compared to the oxygen-blocking running method!

I just want to tell people who are ready to exercise to lose fat that you will benefit immensely if you really embark on the road of sports and fitness! There will be all kinds of changes in the whole person, but don't want to rely on three days of fishing and two days of drying nets. One is persistence, and the other is the cooperation of diet!

Young people want to get the form of an athlete very quickly through method training. However, many people with chronic diseases, middle-aged and elderly people, are not physically able to adapt to these professional training methods. Personally, I think that jogging is okay as long as you are running, mainly for comfort, and then it is necessary to stick to the time, preferably more than half an hour.

This one has a lot of meaning.

Eat less high-fat foods, eat more healthy, low-protein foods, and drink plenty of water.

The right way to run, gradually pick up, jog and run fast together, and you'll find that it works well.

Alternate between fast and jogging, which is equivalent to HIIT, and has a better fat loss effect than running at a constant speed.

I don't think it's very reliable to run to burn fat, after all, Zhu Bajie has walked 108,000 miles, and people's stomachs are still so big, and there is still so much fat, and I haven't seen it lose weight.

Stick to the correct running posture and have a certain exercise intensity.

Running** is really worry-free, so you have to go through jogging or climbing.

That is, pay attention to the pace of running and the breathing while running, it will have an effect.

When running, pay attention to the stride spacing and breathing rhythm, so that running can be the most worry-free.

Jogging is allowed, at least half an hour at a time.

Don't run too fast, find a pace that suits you.

I think mountaineering can be harder than jogging, I don't want to run, but I climb a lot, maybe a lot, and now my knees hurt a little.

In our daily life, many people use running to achieve the best effect, so do you know whether running can have the best effect? And why can it have the best effect? How can I run to make the best results?

Today, I will give you a brief talk about whether reducing running can have the best effect, why it can have the best effect, and how to do it to achieve better results.

According to practice, running is a very good exercise to reduce fat, so it is safe to tell you that running can indeed have the best effect, but under the premise of not dieting, you need to reach a certain amount of training to eat and drink normally every day, you can accelerate the metabolism, avoid food accumulation in the abdomen, and improve the effect of fat burning.

The reason why running can play the best effect, Xingtong is because it belongs to a common aerobic exercise, in the process of carrying out this exercise, it can effectively increase our energy consumption, running it can reduce our body fat, accelerate our fat burning, we want to achieve the best effect, in the process of running must be jogging, because strenuous fast running, it not only can not burn our fat, but will accelerate the consumption of glycogen in our body, This can lead to symptoms such as exercise-induced hypoglycemia and reduced exercise capacity, so we must jog during the run. In addition, we can't finger or diet during the time of running exercise, we need to eat and drink normally, and we can't diet in order to have the best effect.

If we want to exercise our body through running, and can play a good role, we should have enough speed, and to maintain a uniform speed of running, with even breathing, so that we can digest the fat in our body as soon as possible, to achieve the purpose of **, we can do some strength training before running, and then jog for 20 minutes, if you have the habit of running in the morning, you can get up in the morning and eat half a banana and then go jogging for 30 minutes, because in the morning our body blood sugar content is low, at this time, Lower-intensity runs will burn fat more efficiently.

Running is a very good sport, how to run the best effect, it is recommended to run by constantly changing the speed, will have the best effect. Specifically, in the process of running, one will jog, one will run fast, and you can even run backwards, so that there is no regular speed change, and there will be the best effect of doing the first before.

Running can play a leading role, in this process can play the effect of burning the slag and burning fat, should be aerobic infiltration, the effect will be better, and Liang Shi can also have a particularly good physical state.

Running can not prepare slow liquid to play a certain effect;

Because it's not a physical exercise that targets every body part;

It should be aimed at the waist, abdomen, legs and calves to do a special training method, so as to imitate the effect of fat loss and achieve **.

It can have the effect of **; Is it possible to consume the fat stored in the body? The running time is generally more than 20 minutes, and you can use a combination of fast running and buried dust jogging, and reasonable running fitness according to your own bending situation. Tour the town.

Everyone has heard of the phrase "three pounds of weight during the festival", every time during the festival, everyone always can't control their mouths, and at the same time can't open their legs, resulting in their own weight quickly increasing, and many times the weight is eaten by us inadvertently.

In order to lose these fats, we have used a lot of methods, and now the most common method we use is aerobic exercise, there are many people through running**, and this method has been recognized by a lot of people.

It is very difficult for us to control our diet during the holidays, so most people pin their expectations on exercise to control their weight and maintain their figure, and running is the most common and easiest way to exercise.

So how can you run to achieve better fat loss? How can I maintain my figure more efficiently and even lose weight further? Let's take it slowly**!

The first step is to jog for 30 minutes every day! Morning jogging works better on an empty stomach! If you want to keep your body out of shape, it is necessary to exercise quickly, especially when you can't control your mouth during the New Year's holidays.

Or if you're running a little bit faster and you're really tired at 30 minutes, you can get a good workout.

Aerobic exercise burns fat, and when you run on an empty stomach, because you don't have enough sugar in your body, fat will be burned faster, which is more beneficial for you to lose fat!

Step 2: Don't give yourself too much food before and after running. Eat less before running, you get less energy to digest while running, so you are more dependent on the fat reserves in your body, and you will burn more fat.

And if you eat a lot of food in a short period of time before running, you digest it while running, and then you are hungry after running, it is equivalent to you taking the energy from the food for running, and it has no effect on your fat.

Don't eat a lot of energy in a short period of time after running, because your body will absorb nutrients more efficiently during this time, which will cause you to absorb what you eat like crazy, replenish the fat and sugar you consume, and affect the workout effect.

And after running, there will be a period of time when the appetite will increase, and you will eat a lot of things when you are not aware of it, so you need to restrain your appetite, you can't eat a lot of things during this time, you can go to take a shower after the run.

In this way, you can eat a little vegetables and a small amount of staple food every half an hour, which can help you control your energy intake well, and you should also control yourself a little when you usually eat, and you should not overeat.

The third step is to control your weight with a diet. Controlling your diet is always an important step in fat loss, and you should learn to control your diet during the festive season.

You can drink a few glasses of water before eating, and then eat a little greens, which can effectively suppress your appetite, and the vegetables and water you eat first are low-energy foods, even if you accidentally eat a lot later, it will not cause you to exceed the energy standard.

If you want to achieve the effect of fat loss by running, the most important thing is to combine long-distance running and jogging, and pay attention to the stretching of the legs to achieve such an effect.

Interval running. Because interval running can burn body fat to the maximum, the effect is better than normal running.

When running, you must change the rhythm, so that you can better achieve the effect of running, so that the four halves and the result are doubled. In addition, it is important to stretch after running, and massage is very important and very important to make the running effect better. It is also to prevent muscle soreness.