I wanted to lose 20 pounds, and the coach told me to run

No instruments are required. Just run.

Jogging, aerobics.

It is a minimum of 40 minutes, not 40 minutes.

The reason is that all you consume in the first 40 minutes of exercising is your food.

After 40 minutes, it's the fat on your body

It is not advisable for your coach to let you run, because once you don't run, the weight will increase sharply, so don't be in a hurry to lose weight, if you lose weight in a hurry, there will be no elasticity, and you should be persistent in doing appropriate exercises, such as walking (the distance is far), climbing, etc., more relaxed sweating exercises.

Regarding diet, you can refer to the following:

Starting point : First, find out how well you are eating and consuming calories. If the weight remains the same, the calories consumed and burned are approximately equal.

If you gain weight, it is an indication of too little consumption. Otherwise, it indicates excessive consumption. It's important to be clear about this before making changes to your diet.

Try to eat every three hours with 5-6 meals a day. Even high-protein drinks and baked potatoes can be served as a meal. Breakfast should be filled with more carbohydrates because you're already on an empty stomach for a few hours.

Because nutrition is holistic, it depends on every meal you eat.

Eat high-quality protein (protein foods that contain all essential amino acids) at every meal, such as eggs, chicken, beef, high-protein beverages and dairy products. In addition, carbohydrates should be available at every meal. I think protein and carbohydrates work synergistically, insulin is needed to deliver amino acids to muscles, and the release of insulin is the body's response to carbohydrate intake.

Choose small amounts of unsaturated fats, such as a tablespoon of olive oil per day. In addition, I recommend using a fish oil supplement, which helps control cholesterol levels and improve muscle insulin acceptance.

I only eat a small amount of fruit because they contain simple sugars that can be easily converted into fat, and I recommend no more than 1-2 servings of fruit per day. You should also eat some vegetables, which are mostly made up of carbohydrates. I prefer vegetables with a lot of fiber, such as flower cabbage, spinach, etc.

It's also important to take supplements that contain a variety of vitamins and trace elements, as weight training puts a lot of stress on the body and requires more vitamins than usual. I often take a little extra vitamin C. It helps to strengthen the immune system and helps repair tendons.

Studies have shown that vitamin C can reduce the secretion of adrenaline, which plays a role in inhibiting catabolism. Use these supplements as a base, then spend a few weeks trying to add a new supplement, such as creatine, glutamate, etc. But don't try more than one at a time, only try one at a time to see if it works.

Secondly, try to prevent permissive habits in your diet, but don't be too yourself. I eat pizza when I want to. If you control yourself too tightly, then eating becomes a chore and psychologically not good for you.

If you're preparing for a game, you can't mess around. If you're just looking to gain muscle mass, then once a week is no big deal. Don't overdo it!

Good luck!

First of all, dietary control does not mean not eating or eating too little, but in terms of content, it is necessary to control calorie intake, including eating less high-calorie foods.

Then, it's exercise, do aerobics, you don't have to run, you can swim, but the time is less, once in half an hour to three quarters of an hour, non-stop.

Preferably, an hour before exercise, eat a little professional fat burner, which athletes use to burn fat, but only if your heart is good enough to have no heart disease.

In addition, you can drink more oolong tea, which is conducive to the discharge of oil.

Do more exercise, eat more nutritious, eat less snacks, drink more water, and eat more snacks if you slander, and stick to it every day.

I also want to lose 20 pounds, but I can't exercise, and I have been on a diet recently, and I have lost four pounds in a week

Eat plenty of vegetables, or eat two meals a day.

In fact, as long as you exercise every day, it doesn't matter what you eat. As long as you can run for 40 minutes a day and eat regularly, you'll be fine. Whether you can succeed or not, the key depends on whether you have perseverance, as long as you can persevere, everything is OK!

Look at how successful I am, let your slander move less, move your legs more, and everything else is wild. Hehe!

Is there a famous saying you haven't heard? If you want to be healthy, please run. Do you want to be beautiful, please run.

It's a great idea.

Yes, I heard from others, but he had to run hard, and he had to wear very thick clothes, and he seemed to run longer than you. But the faster you lose it, the bigger it gets.

I guess it's better to pay attention to your diet!

Absolutely not to believe in science, the best way to do this right now is to not eat

No need to run.

Just control your diet, it works very well.

**Speed ·

**Speed ·

Proportional...

Obesity is caused by an unreasonable lifestyle diet and lack of exercise.

First of all, don't overeat, don't eat sweets, three meals a day are reasonable, on time and in quantity, less meat and more vegetarian, and all three meals are 7 minutes full.

Get up in the morning and exercise for an hour, stand for 30 minutes after three meals, exercise for 1 hour at night, and learn about health from [Fat Body Experience, Jiahong].

Running should be slow, starting with jogging and gradually increasing in length and intensity. This will help your body easily adapt to the new routine, prevent overexertion, and keep you motivated to run. If you feel exhausted when you first start running, you will often be discouraged and give up running, and of course, you can't get rid of the swimming ring on your stomach.

Make running a part of your daily routine, but don't run so much that you get tired quickly. If you're new to running, try running about three times a week. In the beginning, even if you only run for 10 or 15 minutes at a time, it is difficult at the beginning, but once you start running, you are taking a big step in the right direction.

On this basis, you can slowly run for a few more minutes each week.

As mentioned earlier, the ever-changing intensity of exercise helps prevent the body from adapting. One way is interval training, in which low-intensity exercise alternates periodically with high-intensity exercise. In the beginning, try switching between walking and jogging.

After the endurance is improved, it is possible to alternate between jogging and mid-running. Short, sudden, intense exercise can trigger a rapid burning of calories, even if only for a short period of time. In addition, this prevents burnout quickly.

In addition, the exercise process is divided into small pieces that are easy to carry out, which can keep the momentum up and prevent boredom.

Another way to vary the intensity of your exercise is to run along an inclined plane, let's say on a hill. The benefits of this approach are obvious – if you walk or run up the hill, you will know that it is more difficult than on flat ground. This way you need to run with more energy and burn more calories.

Finally, a diet plan must be included in your running plan. Starting to run doesn't mean you can eat whatever you want – if you burn more calories, but also eat more good food and eat more calories, you still can't**. However, running also requires good health, so be sure to eat the right foods to keep your body functioning properly.

In this way, the next time you stand on the scale, you will see the best results.

12 days minus 12% of the body method.

Day 3: Eat vegetables and fruits every day, eat fruits in the morning, eat vegetables and fruits together at noon, eat vegetables in the evening (no oil and salt), unlimited portions Day 4-6: Eat milk and yogurt every day (please don't buy crab pens inside.)

Scientific data shows that running is the most calorie-burning exercise for the body. With just a few tips, you can run faster, longer, and more effectively for fitness, fitness, and more. Running champions at major sports events are always in particular interest, so it's no surprise that sports scientists, coaches and athletes themselves are all focused on the art of running, and the sport continues to improve.

1. Shorten the stride length.

According to Alan Hreljac, a Ph.D. in biomechanics at the University of California in Sacramento, at least 8 out of 10 amateur runners have excessive pace. Not only does this make running worse on your feet, but it also slows down your speed. To change the mistake of over-stride, you need to keep your body slightly forward while running, so that your step can land slightly closer to your body in advance.

2. Defy gravity.

Runners should minimize the amount of time their feet are on the ground, and once the front foot touches the ground during your run, the supporting foot should be raised backwards. A standard pattern: land, steady, and kick back.

3. Reduce jumps.

When running, it's conceivable that you have a ceiling on your head that is 5 cm above your head, so you can't jump too high when running. This way, you will be able to move more steadily and effectively. Running doesn't require too much up and down movement, what you need to do is move forward.

4.Do acceleration training.

The conventional wisdom used to be that only the pros needed speed.

The new idea is that speed benefits everyone.

Think back to your past running workouts, how much of it was a brisk run without an anaerobic situation? At least 20% of today's top athletes train for acceleration runs, switchbacks, etc. This can work the fast-twitch fibers that don't need to be metabolized at all during jogging, and it can also increase the maximum oxygen carrying capacity of the blood, enhancing your footwork strength and efficiency.

Speed training will also increase your calorie burn, and you can eliminate more fat for the simple reason that the faster and harder you run, the more energy you expend. Fast running is like strength training, it is an exercise that exercises the body's fast-twitch muscle fibers.

On a normal track, you can practice the "stepped" running style: first, you can warm up with a 5 to 10-minute jog, and then stretch your muscles and bones well; Then sprint for a lap as fast as you can, followed by a jog lap; Then two quick sprints and one jog; Next, run three laps and jog once; And so on, sprint four laps ......Finally, jog for 5 to 10 minutes to relax.

Running in the morning and evening, the slower the better, the main thing is to run for 40 minutes, and you can stick to it for five days a week. So exercise under half an hour is not **.

Share how I managed to keep running.

Jogging, running 10,000 meters at a pace of 7-8 km/h every day, combined with a reasonable diet, can be effective in a week.

If you want to be effective, you must be persistent;

The running time has to be long.

You have to sweat every time, you have to sweat a lot.

It doesn't have to be too fast.

Hope it helps.

After brewing and drinking Longzhongtang oil-cut black oolong tea, I lost 15 pounds in a month.

How many pounds you lose depends on your base. If you are originally a fat person, say 180 pounds, running and controlling the diet will be enough in less than 2 months.

Lose 20 pounds. If you are not fat, such as 120 pounds, and want to lose 100 pounds, you can't run for more than half a year.

Be persistent and persistent. Don't try to lose weight overnight.

A brisk 60-minute run burns 700 kcal.

Jogging for 60 minutes burns 655 kcal.

Walking briskly for 60 minutes consumes 555 kcal.

Walking slowly for 60 minutes consumes 255 kcal.

Good luck with your weight loss! ：）

Some people still look fat no matter how they lose weight, and some people can't get fat no matter how they eat, which varies from person to person.

The beginning of the exercise, just to reduce water, seems to be a lot of exercise, but in fact it is just a warm-up exercise.

Before the weekend, I always participated in outdoor camping sports, so I gave myself 2-4 liters of water, 3 meals, climbed for 2 days, camped for one night, and lost 2 pounds when I came back, but I didn't exercise for a week, and I still came back.

It won't be lean, the fat will become muscle, and the weight won't be lost much. But the person will look a lot thinner and be in a good mental state. This varies from person to person.

Probably not much.

It's clear that there's something wrong with your perception.

**Don't just increase exercise and reduce diet.

Nor can we rush things.

I'm also in **, losing 5 pounds in two months.

Just increase exercise appropriately and eat more calorie-less foods after exercise.

The amount of exercise is not too much, but persistence.

It doesn't matter if you take it or not

It's my personal experience anyway. You're doing this kind of exercise.

Eat less. It's hard to stick to. Lifestyle changes are drastic.

Even if you lose it, it's easy**.

Adjust it well. One step at a time.

I hope you succeed hehe

That's right! It depends on how you run, 5,000 meters a day, you will definitely lose twenty pounds.

After running, I still use the normal amount of food as usual, and it is estimated that I can lose 10-15 pounds.

Fatty, no matter how much you run, it's useless, die.

Running for a month will give you weight now, minus weight in a month. Hopefully it won't be a negative number.