Running for 2 hours in the morning every morning, how many kilograms can you lose in 2 months?

How much to lose depends on your current weight and physique, and it is certain that you can lose it, but if you are not very fat and a girl.

Don't be so **Oh, the calves may become very thick when you run down like this, and it's not beautiful, this is a college fellow of mine.

A painful lesson learned.

I think I have to reduce it, I can usually jump a rope to a hula hoop or something, jumping rope is very effective, or yoga.

It depends on how fast your heart beats when you run. Around 150 beats per minute is fine. Running for two hours is a bit long, can the body handle it?

Originally, your body used up all the energy you had eaten the day before. By the next morning, I didn't have much energy. **It is to let a lot of calories burn fat, 45 minutes to 1 hour is best, not too long.

You can lose about 10 pounds by running for two months like you, but you have to maintain or continue to lose weight through exercise in the future. So you want to improve your exercise program!

The effect is not very obvious in the first month, and it will not be effective until the second month, but jogging is best in the afternoon and half an hour after eating, and jogging will increase calf muscles, so it is better to change to other exercises.

Jogging. It is effective to persist for more than half a year

If you want to lose weight quickly, you can skip rope, 20min is fine

It is recommended to walk briskly and jog.

Carefully build your muscles.

Don't build muscles. It's ugly、

Jogging can increase your lung capacity!

Reading guide]:Many people like to run in the morning,Insist on morning running exercise is still very effective,Sometimes there will be a lot of problems,Running is a long-term sport,Let's take a look!

It is safer to lose 10 pounds a month, and it can also discharge all the fat in the body well, at least 20 minutes of running, and 40 minutes is the running time recommended by experts. If you stick to it like this, and pay attention to your diet, you will see some results in a month, and you will lose about 3 to 5 pounds.

There are many problems that need to be paid attention to when running in the morning, what must be paid attention to is stretching before exercise, the best time for morning jogging is the highest carbon dioxide concentration in the morning and the most serious time period of air dust in the spring. Try to choose the time period between 7 and 9 o'clock, when the air quality is slightly better.

Yes, it can also reduce the fat in the body very well, but it also requires continuous persistence to have a good effect, don't think that the faster you run, the more fat you will burn. On the contrary, when you run fast, the oxygen in the body is insufficient, the body is doing anaerobic exercise, and the fat cannot be fully involved in burning, so it cannot be consumed.

Many people know that jogging is still a good method, but also can fully discharge the fat in the body, under the premise of full warm-up, jogging for 20 minutes is a rapid energy consumption, reserve energy fat begins to mobilize to prepare for burning, if you stop exercising at this time, you will not achieve the goal of fully burning fat. Therefore, if you want to run for at least 20 minutes, 40 minutes is the recommended running time.

What do we want to define is a "normal diet"? The common understanding is to keep your current eating habits and not make any changes. However, everyone's "current eating habits" are actually different, so there is no unified standard of "normal diet", and the normal diet of passerby A may be 3000 kcal a day, while the normal diet of passerby B may be 2000 kcal a day.

Whether you consume more or less calories in your normal diet every day, it is not the key to whether you can achieve **, the key is whether the calories you consume are lower than the calories consumed, that is, to form an energy difference to force the body to use fat for energy, which can be thin.

First, after understanding this, we are actually more concerned about whether running 5 kilometers a day can make the total calorie consumption exceed the total calorie intake. The most direct way is to take out a calculator to estimate the total calories of food consumed in a day, and then estimate the total calorie expenditure in a day, including basal metabolism (about 60 to 75% of the total consumption), food caloric effect (that is, energy expenditure due to eating, digestion, absorption, metabolism, about 10% of the total calories), and physical activity expenditure (about 30% of the total calories). The calories consumed by a 5km run vary from person to person, and the estimated energy consumption value on the running app is generally between 300 and 400 kcal.

After estimating the total amount of heat in and out separately, the result can be obtained by subtracting them.

Second, this calculation is actually quite troublesome, and it is not necessarily accurate, so it can only be used as a reference. The most direct way is to maintain the current "normal diet" and implement a daily exercise plan of 5 kilometers, and then measure the body fat percentage regularly once a week, and you can visually see the change trend. If there is no change or significant decrease in body fat percentage, the caloric intake is too high and the caloric intake needs to be reduced.

Third, for friends who have been exercising for a long time, running 5 kilometers a day may not be much exercise intensity and exercise, and the body can adapt well. In this case, there may be no special effect on fat loss. , so the fat loss effect of 5km running is average.

But if you go for a 5km jog after a 60-minute strength workout, it's a different story, and the fat loss effect will be good.