I don t lose weight by running a lot every day, why don t I lose weight when I run every day?

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The main thing is not training, but controlling the diet, what is the control diet? It's not that you will lose weight if you diet, if you diet, your body will think that you are in an environment lacking food, then it will automatically break down your muscles and use it as an energy reserve for life in the form of fat, you eat three meals a day normally, but eat less oil, aerobic, that is, running, it does not mean that if you run for a long time, run fast, the fat will fall, you have to run in a stable heart rate range to burn fat, that is... Running at a speed of about 3 meters per second, sit-ups and push-ups are best done in front, and then running after doing it, if you run directly, the first thing you consume is not your fat, if you run directly, you have to run for 20 minutes before you start to burn fat.

Not losing weight when you run every day may be due to a short running time or too many calories consumed.

1.Shorter running time: Running is a common form of physical activity that can help burn off excess calories in the body and also help strengthen the body. However, if the running time is short and the exercise intensity is insufficient, the best effect may not be achieved;

2.Excessive calorie intake: If you usually do not control your diet, often overeat, eat high-fat, high-calorie and high-sugar foods, etc., the daily calorie intake exceeds the calories consumed, and it is difficult to achieve the best effect through running.

If you want to make your body thinner, it is recommended to eat a reasonable diet and exercise properly, but you must pay attention to balanced nutrition so as not to affect your health!

In the end, I still have to say, ** It's really to control your mouth and open your legs, first manage your mouth, and then take your legs.

Take a closer look: the topic of whether running can help or not has been widely discussed for many years. Although running is a very effective aerobic exercise, many people find that running doesn't help them, especially at the speed and level they expect.

First of all, it's important to be clear that it's not a simple thing to want to get through sports. Although exercise itself can help burn calories, it can be very difficult if we have an unhealthy lifestyle and eating habits. If you want to exercise, then you need to control your diet and make sure your body gets enough rest.

Secondly, to make it through running**, you need to be active enough for a long enough time, or exercise at a high enough intensity. If you just jog a little, it will be difficult to burn a lot of calories and lose weight. Instead, you need to train at a high intensity, such as interval training or long-distance running, so that you can burn more calories in less time and with greater intensity.

Finally, we need to recognize that everyone's physical condition is different. Some people are naturally thinner, and they need more calories to maintain their body's energy metabolism. Some people may have metabolic disease or other health problems that cause them to gain weight more easily than others.

Therefore, if we want to run for the best of our lives, we need to consider our physical condition, set up an exercise plan that suits us, and combine a healthy diet and lifestyle to achieve the goal of running for the sake of running for the better.

To sum up, while running is a great exercise, there is no guarantee of passing it**. We need to understand our physical condition and needs, choose an exercise plan and a healthy lifestyle that suits us in order to achieve the best goal.

Kilometers are not enough, time to make up.

Sports biochemistry studies have found that within 5 minutes of running, the heart adjusts to adapt to the body's movement, the heartbeat increases significantly, and the heart pumps more heavily, but the degree is uneven, which is called the "cardiac adaptation period". After 5 minutes of running, the heart has adapted, the heart beats strongly, pumps blood evenly, and adjusts accordingly to the amount of exercise at any time.

Within 20 minutes of running, the main source of energy for exercise is glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be broken down into carbon dioxide and water under aerobic conditions, releasing a large amount of energy. After 20 minutes of running, most of the glycogen is depleted, and the main source of energy is converted into body fat. Because fat has a high demand for energy and oxygen, it is not possible to oxidize fat for energy when the running intensity reaches the level of hypoxia.

It can be seen that running for the purpose of exercising should not be less than 10 minutes, otherwise it will not help to improve cardiopulmonary function. The longer the running time of more than 10 minutes, the better the cardiopulmonary exercise. As for the speed of running, it is secondary, and you can adjust it according to your physical strength.

Running for the purpose of bodybuilding should not be less than 30 minutes, and the pace should be slower to maintain even breathing. A 30-minute+ slow run not only depletes a lot of glycogen in the body, but also uses body fat. And because the slow long-distance running is not very strenuous and will not make the body too hypoxic, it will help to consume fat, so as to achieve the purpose of **.

The above is the concept of the length of aerobic exercise burned, and using heart rate to control intensity is also the most scientific and ideal way.

Correspondence between exercise intensity and maximum heart rate:

The ideal fat-burning heart rate is 60% to 80% during low- to moderate-intensity exercise.

For example, if you are 30 years old, your maximum heart rate is:

220-30=190 beats per minute.

The ideal low limit for fat-burning heart rate is 19060% = 114 beats per minute.

The ideal fat-burning heart rate is 19,080% = 152 beats per minute.

The heart rate is too low, the exercise intensity is not enough, and the fat burning effect is not good. The heart rate is too high, entering the anaerobic exercise zone, the exercise intensity is too high, it is easy to get tired early, and the training time cannot be completed.

The first thing to do is to keep your mouth shut, and if you can do keep your mouth shut, the need to open your legs is greatly reduced. Because taking a leg is only a remedy compared to fat loss. Being able to eat is more important than being able to walk.

Secondly, on the premise of being able to control your mouth, opening your legs is the icing on the cake, which can keep you fit and shape, improve physical endurance, and speed up metabolism. Stick to it for a long time, see the effect after three months, don't rush it, fat people don't eat it in a day.

Therefore, it is more important and fundamental to keep your mouth shut.

To **, to do.

Eat less, exercise a lot per unit time, not look at the running time, and ensure 5-6 kilometers in half an hour.

Sufficient exercise time, at least 3 months.

Remember to keep your mouth shut while letting go of your legs! If you don't pay attention to your diet, no matter how much you run, you will be idle.

Running** is a great measure, but there are a few things to keep in mind.

1. You are sure that you are running rather than walking slowly, and running requires a non-uniform speed, but it requires a certain intensity. The speed of 7-8km an hour is jogging (that is, about 10 laps in half an hour in the university playground), and then the intensity can be increased, but you need to pay attention to your knees.

2. Whether you have lost a certain amount of weight by running, and the situation has reached a certain level of running**The effect will not be so obvious.

How long do you stick to running There are many details to pay attention to in running For example: you can't eat and drink when you get up early to run, eat well in the morning, eat well at noon, eat enough at noon, eat less at night, and be healthy When you go to bed early and get up early, you are in good health Stick to one hour a day Live happily for a lifetime Pay attention to rest and maintain a better spirit.

The body has adapted to this mode of exercise, the energy consumption value has decreased, and you have changed from a comfortable mode to a mode of exercise, and the fat burning efficiency will be very good at this time. However, after a period of time, the body's endurance and physical fitness have slowly improved, and they will gradually adapt to the mode of exercise, at this time, the calorie consumption will definitely decrease, and the fat burning efficiency will not be the same as before.

2. During the running process, the muscles have broken down, and the body has found a new state of balance.

Running is an aerobic exercise, in the process of running for a long time, the body will definitely decompose fat and glycogen, and the muscles will definitely be lost, the low level of the body's foundation will decline, the calorie consumption value will definitely decline, and the human body will find a new suitable level by itself, and the effect will definitely stagnate.

To consistently lose weight, you need to make changes and change your exercise patterns, not just a single workout. You can change to different aerobic exercises, choose swimming, skipping rope, jumping jacks and other exercises with higher fat-burning efficiency, but also change the original single running mode, from a constant speed of jogging to a variable speed of running, such as a 100-meter jogging and 100-meter fast running alternating cycles.

This kind of running is interval running, which is a combination of aerobic exercise and anaerobic exercise, which requires a certain amount of physical fitness to be able to control it, and the oxygen in your body will be consumed during training, and the heart rate will be quickly increased, so that the body enters a fat-burning state.

In interval running training, it only takes 20 minutes each time for the muscles to be fully activated, effectively exercising the function of the heart and lungs. After running, the body can also enter the state of superoxide consumption, continue to burn calories, so that you can slowly lose weight.

You can also add a set of strength training to improve the dimension of muscles and prevent muscle loss before doing aerobic exercise, so that the body can maintain a strong basal metabolism, make the body continue to burn fat, create a real and easy to lose physique, and also improve the sense of body line. We can start with compound movements, which can effectively drive multiple muscle groups of the body to participate in the development and achieve the effect of shaping.

** Fundamentally it is a process of fat loss, that is, fat consumption If the duration and intensity of exercise do not reach the critical point of glycogen consumption in the body, fat consumption will not be obvious.

Because in addition to running every day, you also need to control your diet reasonably, so that you can lose weight.

Because you eat too much, you consume more than you consume, so you don't lose weight.

It's because you don't have the kind of exercise that your body can withstand in place, so you don't fully mobilize the vitality of your muscles, so you can't lose weight.

Maybe it's because you don't control your diet and you're still eating too much.