How long does it take to run to lose weight, and what do I need to pay attention to?

How long does it take to run to lose weight, and what do I need to pay attention to?

In fact, there is no specific number for how long it takes to run to lose weight. In general, if you continue to run for 3 to 6 months, you will lose weight. I also often see a lot of people, running eight kilometers, or ten kilometers the next day, and losing more than ten pounds in a month or two.

There are also those who run for three months and have no change in weight at all. This is a normal phenomenon, even if you run for two or three months, and you don't lose a pound of weight, then the fat is gradually burning, at least there is no weight gain. If you have a reasonable diet, you can continue to run, and you will basically lose weight for about six months.

If you run for half a year or a year, and your weight has not been lost, you have to find out the reason for this and see if it is a problem with eating. In fact, there is another body type, that is, no matter how much you exercise, you will not lose weight, and there are very few such cases.

What should I do if I lose weight slowly after running for a while?

Run**, about a year and a half after running. Sometimes weight loss is slow. We've been running, and our bodies are constantly adjusting to the way we're running.

Because the body is very adaptable, it will gradually adjust to the minimum amount of energy to cope with running. That's why after a year or two of running, the weight loss gets slower and slower. What should I do if I want to continue to lose weight?

It can be trained with anaerobic strength. You can continue to burn calories. Strength training includes, mountain running, jumping jacks, high leg jumps, push-ups, arm flexions, freehand squats, etc.

Combined with strength training, it can not only burn fat, but also improve the body's strength, explosiveness, and athletic ability.

For beginners, what should I pay attention to when I first start running? For beginners, no matter the reason for choosing to run, fitness, or exercise. In fact, for friends who want to be the most heartfelt, the amount of exercise that you need to run every day at the beginning must not run too much.

Because his body has not exercised for a long time, he has not yet adapted to the state of running at this time. If you run too much when you first come up, you won't be able to run for long, and you will be prone to muscle soreness or discomfort, and you may also injure your body.

When we first started running, we started running a little less, so as to say hello to our body, we are about to start running, and we are ready to exercise. At this time, the body will receive a signal that we are about to exercise. As we gradually run, our bodies are constantly adjusting in order to better adapt to the state of running.

So just start running, even if you run for a short while, even if you still have energy, don't continue to run, step by step, in order to run healthy, in order to be better.

Running for about two weeks will make you lose weight. You need to pay attention to ensure that you eat a light diet, do not eat too greasy food, and run once every two days.

For a month, because the body has begun to adapt to this massive amount of exercise at this time, what we should pay attention to is not to eat too greasy food, not to drink some carbonated drinks all the time, and then to eat reasonably and eat more fruits.

Half. It should be noted that you should stick to it every day, and you should run for more than 40 minutes, not too much and not too little, so that you can remove body fat well.

The reason for the decline is that your excess fat is lost by exercise; The reason for the later rise is that your muscles have grown.

For runners, thick calves are inevitable.

You run unscientifically every day, and your muscles don't get enough rest for a long time. I think I should leave at least 2 days a week to recover my leg muscles, many people only run 3 days a week (of course, you can do apparatus exercises on other days, such as dumbbells). Running every day, running for a month, is not a species.

3 days a week, people who run all their lives, there must be a kind.

Because when you exercise, you will promote body fat burning, which will increase muscle mass and reduce weight.

The effect of energy expenditure is different depending on the time and intensity of exercise. More than 30 minutes of aerobic exercise can increase energy expenditure from 60% to 95% 98%. After 30 minutes of exercise, fat consumption increases and sugar consumption decreases, and the results are even better.

Note: You can't eat for 30 minutes after exercising, when the gastrointestinal blood vessels are in a constricted state, and eating affects digestion. Eat more fruits and vegetables after exercise to neutralize the acids produced in the body.

Don't drink a lot of water after exercising, because water can cause a burden on the heart after it enters the bloodstream through the stomach and intestines.

<> normal situation of trouser swimming, after three weeks of continuous exercise, the weight will gradually decrease. Weight loss is mainly to gradually burn off excess body fat through exercise, every 7000 calories consumed during exercise, about 1 2 catties of fat can be burned.

A person's weight can also vary throughout the day. The average human body weighs the lightest in the morning, the heaviest in the middle of the day, and the middle source weighs the heaviest in the afternoon, and the weight in the evening is between noon and morning. If you want to ask a person about the range of weight changes in a day, it is generally about 1 to 2 kilograms.

So go to the gym to work out and weigh weight, purely to scare yourself. Fitness is not an immediate thing, it has to be constantly persisted and practiced. As far as fitness** is concerned, if you want to see noticeable results, you need to stick to it for at least 6 weeks.

It also depends on how often the practitioner exercises and how hard they exercise during the exercise. However, for those who really stick to exercise**, don't worry if you find yourself gaining weight. Generally, if you do strength exercises during the ** period, you will gain weight first and then lose weight.

Because strength exercises will improve the muscle mass of the practitioner, as well as increase the muscles of the practitioner appropriately. The improvement of human muscle mass, as well as the appropriate increase in muscle, is definitely good for the best people. Because it can not only improve the athletic ability of the person and increase the intensity of future training, but also help the person to burn calories.

Second, in terms of the ratio of muscle to fat by volume, the ratio of muscle to fat by volume for the same weight is at least 1:3. Therefore, increasing muscle hail leakage will not only not make the body of the person fat, but can shape the person and make the body shape of the person more symmetrical.

Overall, fitness is definitely **... Just keep it in moderation, it depends on how you exercise. If you're working out to keep fit, to be active, to be healthy, you won't lose weight.

If you want to be able to exercise good muscles, you will**. Don't overdo it in terms of a nutritious diet. Ordinary home cooking is very o. 、、

In the process of exercising, people must have energy to support their muscles, which are mainly fat and sugar. Engaging in strenuous activity for a short period of time will temporarily put people in a state of hypoxia, breaking down a large amount of sugar in the body, and thus producing energy for the muscles to use, which is called anaerobic exercise. But anaerobic exercise only breaks down sugar, not fat.

After a long period of exercise, the decomposition of sugar in the body to produce heat can not meet the needs of the muscles at all, must be supplied by oxygen, at this time the body fat begins to oxidize and decompose to produce heat, which is called aerobic exercise, can help break down fat.

In addition, the endocrine system and nervous system in the body play a role in regulating and decomposing, and as long as it is in a balanced state, it is possible to maintain a normal weight. When there is a dysfunction of regulatory function, the balance of metabolism is disrupted.

Only by strengthening exercise can the endocrine system and nervous system be improved, so that they can restore their equilibrium, speed up their metabolism, prevent the accumulation of fat, and finally achieve the best effect.