Why do people run without losing fat?

Sometimes you don't have to lose fat when running, you feel very tired during the running, and your abdomen is very empty, so you will eat a lot of things, so you can't have the best effect at all.

The first is the exercise time, each exercise lasts more than half an hour to have a fat loss effect. If you only run for ten minutes, then the running consumes glucose in the body. Moreover, there are many people who like to eat before running, and in their opinion, it is uncomfortable to run hungry, and to ** first eat enough.

With this kind of thought, they eat and run at the same time, which naturally cannot achieve the effect of fat loss.

And then there's not keeping your mouth shut. Diet is not in harmony with exercise, and running will not achieve the effect of fat loss. <>

Those who don't eat fat, partly because of their physique, have less body fat conversion, on the one hand, because they eat more and exercise more.

Now there are many Internet celebrities who eat and broadcast big stomachs, they eat dozens of times the food of ordinary people, but they maintain an unusually good figure. The official commentary they gave was that they were all working hard except during the recording period.

Although the experience of Internet celebrities eating and broadcasting is not very suitable for the public, we also need to calculate how long it takes to exercise when we eat to lose the converted fat we eat, and then exercise reasonably, so as to maintain a good figure.

The first thing is to see if you are using a scale to see if you have lost fat by weighing your weight. You must know that the scale only allows us to see if our weight has changed, not to let us see if we have lost fat, so I think it is better to weigh your body fat if you want to see it.

Then the effective time of running is at least 30 minutes or more, although some people are running, and they insist on it every day, but each time they only run for more than 10 minutes, they feel that they can't run today, how do you think this kind of running can achieve the effect. So I recommend running for more than 30 minutes every run. And you have to run four times a week to have an effect.

Finally, I think the most important thing is that since you are running, you should also control your diet at the same time. With such a reasonable match, we can lose fat and become slimmer. So that's what I give to people who can't lose fat when they run, so that they can get better and better.

Aerobic exercise consumes glycogen first, which is the amount of calories in our body, first liver glycogen, and then muscle glycogen.

After that, fat is consumed, because fat is a storage substance, fat is consumed first, and this process does not involve muscle fibers, because our muscle tissue also has some intermuscular fat, so the fat loss process will have a muscle dimension reduction. Unless the fat is completely consumed, under normal circumstances, our body will not use muscle, which is mainly protein, the basic raw material of life.

Exercising for less than half an hour will not have any fat loss effect, because our body stores enough glycogen to sustain half an hour of exercise.

Overload exercise is theoretically a damage to the body, after all, we are not machines, the ability to self-repair is limited, it is not recommended to overload exercise for a long time, when let, under this kind of exercise, fat will be consumed a lot, and the fat loss effect is more obvious.

In principle, aerobic exercise should not be less than half an hour, of course, depending on personal physical fitness, I think it is generally more than 40 minutes, no more than an hour.

Because running is the most painful exercise for your knees, it is recommended that you try other aerobic exercises.

As for sweating, because everyone's physique is different, not sweating does not mean that there is no effect, as long as you are exercising, and you can persevere, there will definitely be changes after persisting for a period of time!

You can control your diet, you can usually eat vegetables, burn the queen, and refuse high-calorie foods.

Continuous exercise (the intensity lasts at VO2max 60-80% without rest) for more than 90 minutes may consume glycogen (marathon runners will replenish sugar during the race), and continuous exercise for 90 minutes actually consumes the body, so it is not recommended. Continuous exercise for more than 30 minutes will indeed consume a large part of the sugar, but at this time, due to the lower and lower proportion of glycogen, protein will participate in the energy supply more and more (at most about 15%), that is to say, running for more than 30 minutes is not actually losing fat, but losing muscle, and the more muscle you lose, the fatter you are.

Weight determines basal metabolism, can be freely changed is fat and muscle, the human body in order to protect their basal metabolism (life), will have a protective mechanism for weight, when your weight has been reduced to a certain extent (BMI 24, BMI weight kg height m), if your muscle can not increase the proportion, fat will definitely fill the weight. This is also the reason why some people can't lose weight no matter how much they run, because you can't gain reasonable muscle when running, and even make the upper body muscles that are not involved in the load during running run less and less.

When we lose fat, we basically focus on aerobic exercise, supplemented by strength training, and cooperate with certain dietary control. But there are so many people around us who insist on losing fat, why are few people really able to lose weight, and even if they lose weight, many people will **, how do those who don't lose weight do it.

In fact, there is no mystery in fat loss, fat loss is a very simple process, what we eat is increased energy, what we consume is minus energy, if you increase more than you subtract, you will gain weight, on the contrary, you will lose weight. Fat loss is actually about increasing energy expenditure and reducing your energy intake.

It's very simple to say this, but it's really very difficult to actually operate, many people don't know how to exercise, and there are many people who don't know how to control their diet, because of various reasons that lead to fat loss failure, of course, there are some people who insist on running and control their diet, but they still haven't lost weight, why, in fact, it's nothing more than the following two points.

First, the basal metabolism is too low. Many people lose fat repeatedly, which is very devastating to our body, we will lose a certain amount of muscle when we lose fat, I believe many people know this, long-term fat loss and diet control, will inevitably lose muscle.

And muscle loss brings about a decrease in basal metabolism, everyone should know about basal metabolism, people who don't know can check it, this is a physical attribute that is very important for fat loss to maintain body shape, generally people with high metabolism are not easy to gain weight, even if they gain weight, it is easy to lose weight, so the muscular men I can see can generally maintain a very low body fat.

Many people lose fat repeatedly, so they will continue to reduce the muscle content in their body, and the basal metabolism will continue to decrease, so it will be easy to lose weight, we need to pay attention to increasing our muscle content when losing fat, the method is very simple, that is, to increase the amount of strength training, and supplement more protein, which can allow us to increase a certain amount of muscle content and maintain our figure after losing fat.

The second point is that when it comes to fat loss, you just do everything about the same, not try your best. When we lose fat, there are nothing more than two processes, one is the process of exercising, and the other is the process of controlling the diet. But a lot of people are problematic in both of these areas.

In the process of exercising, many people do not really consume their physical energy, and always retain a certain amount of physical strength, such as when running, it is generally more than half an hour, and many people run for half an hour and then stop immediately, so that the amount we consume is definitely not enough.

Diet control is definitely quite important when it comes to fat loss, and only by doing a good job of diet control and reducing energy intake can you lose fat well. Many people think that controlling their diet is starving, but in fact it is not, controlling their diet is to reduce their energy intake while eating normally and not starving.

The body's metabolism is too slow, and there is only focusing on fat loss but not controlling the diet, and not using all their strength.

There is no control of the amount of food, poor metabolism, and a bottleneck period of exercise.

The body's metabolism is too poor, and there is no reasonable control of one's diet.

It may be because you don't control your diet, so you can't lose weight even if you exercise.

Some people have no taboos other than running, and their eating habits have not been corrected.

Because the fat-burning effect of running is not very good, running is no longer useful for many people.

The first is that there is no regular running, and the other is that there is no reasonable control in terms of diet.

It may only be running, and the posture of running is unscientific. It is also possible that it is not accompanied by a corresponding ** meal.

Maybe others don't control their diet, they can't eat and drink, and persistence is also essential.