It is impossible to achieve ideal results in the short term, and only regular exercise will improve the level of exercise. If you run only once a week, there is little benefit in running longer distances. Because in the six days of running, body tissue has consumed the benefits of running. Therefore, you should not run less than three times in a week. The usual lack of exercise, once determined to start regular exercise, often excessive exercise, which can lead to undesirable consequences.
If you can insist on running three times a week, plus a reasonable diet structure, one months thin 4-5 catty should be no problem. The amount of fat you can consume in one hour of running is likely to exceed 49 grams (including excess oxygen consumption). For those who do not have the willpower, this data is also a fresh picture, should eat to continue to eat. For people with perseverance, this value will be used as a reference, and then list their own weight loss plan, pipe shut, stride open leg, ready to usher in the next 30 days better self.
So, if you want to lose weight, you must first stick to it and then keep your mouth shut.
Running one months without thin what's going on
1, eating too much. Some are running to lose weight is not firm willpower, see some good food can not control their mouth, this situation you do a lot of exercise is no use, the most important thing is to eat less energy to consume, if you after running in the diet or wayward words, then weight is not possible to decline.
People who want to lose weight have strict control over their diet, especially at night and cannot eat high-calorie foods.
2, fat reduction, but muscle growth.
Some people do not lose weight after running for a while, but the body is actually getting better, which means that fat is reduced, but the muscle is more, so the body weight is not changed, the muscle contour becomes more obvious!
3, the running time is too short
Let everyone insist on running one months is really very difficult, but every day running only more than 10 minutes is not up to the weight loss effect, running every day at least half an hour or more, so that the amount of exercise to achieve the effect of weight loss.
4, the time of persistence is too short
The normal situation is that one months of running is able to let the weight drop, a lot of people in the middle of giving up, so obviously can not achieve the purpose of weight loss, adhere to the time is still less than the heat.
Tips for running weight loss
Attention, warm up. Before exercise to do warm-up exercise believe that there is no need to popularize the truth, especially before running, the leg stretching is particularly important.
Only in the case of full preheating, and stretching in place, the calf can be put in the best state of the ' lose weight combat '.
Heel Landing The most important skill for running weight loss. A lot of mm running will be landed with the forefoot, it is easy to run, but for the calf stout mm are not appropriate. The correct way to prevent the calf from getting thicker is to use the heel to ground, then the whole foot touch the ground jog.
Can compare into a walking race, recall the next leg of which race walkers are too well-developed calf muscles?
Aerobic exercise burns fat The real time to burn fat starts after 30 minutes of continuous exercise, so it takes more than half an hour to keep running. It is important to note that the more intense the exercise, the better the effect of weight loss, focusing solely on the calories consumed by each exercise is wrong.
General jogging control in the 6-8km/hr is very suitable, once the intensity of increased speed, the consumption of heat does increase, but the calf and the knee caused too much burden, the muscle will accelerate growth.
Stretching shank Stretching after exercise is a crucial point in the shaping of the calf. In this small part of a recruit, love lazy mm can completely give up the traditional leg press, more convenient way is to stand away from the wall arm wide distance, and then with the hand-held wall support, the body and the wall into a 30 degree angle.
Adhere to 5 minutes, feel the calf muscles are infinitely stretched, can be adjusted according to their own flexibility of the body.
Hot blisters Legs Do not just think that the completion of the calf stretching exercise is finished, OH, the leg plan is still one step, that is, after running stick with hot water soaked your calf. Can buy a wooden bucket, bubble legs, listen to music to read books, fully promote the blood circulation of the calf. After the bubble good to use emulsion massage calf, for the choice of frost is not high, wipe in the lower leg from the next massage, coupled with a circle of massage until thoroughly absorbed.
After painting, gently pat the calf, allowing the muscles to relax thoroughly.
Time Control Running time should not be too short or too long, aerobic exercise to last 30 minutes, so time should not be shorter than 30 minutes, otherwise you can not achieve the effect of slimming.
