Personally, I lost weight 18kg in two months after I started fitness and running in the gym. Now I've been working out for four years, and those black people in the gym can hardly compete. I went to training not long ago and worked as a personal trainer for several months. I can share some experiences with you.

Jogging is an aerobic exercise in fitness programs, which can improve people's cardiopulmonary function, but if you want to lose fat, there is no certain requirement, just jogging is absolutely impossible, which I will tell every student.

First of all, if you just want to lose weight by running, I personally don't recommend running in the morning. Morning running is easy to get dizzy and sleepy after running, which affects the quality of life in a day, and running on an empty stomach may even endanger life. As you all know, the latter is my personal experience. The best time for running should be after 6 pm. Eat something 0 hour before running. You can't eat on an empty stomach for 65438+ half an hour. 6: 00 -9: 00 is the best time.

The next step is to start running some requirements about running. First, you can adjust the speed and slope according to your usual walking speed. It is recommended that the slope be above 3. Walk slowly for 400 -600 meters and then start to increase the speed (very important). To achieve the effect of reducing fat, the running speed should be kept above 10 and the distance should not be less than 2000m m. At this time, the muscles do anaerobic breathing and the fat rubs violently, and the effect can be seen soon. If you were in poor health before, fine-tune the above data to a lower position and adjust it back when you get used to it, otherwise your muscles will hurt for several days.

In fact, the way to lose weight is not just running. As you said, squat, push-ups and yoga all have corresponding standard postures. If you can't reach that standard or amount, the weight loss effect is very small. You can check these online and exercise at home to lose weight. . . . The key is: persistence. After all, I have really seen eating snacks and doing sit-ups at home. This is no joke. ..

Finally, there is a banana before running and fitness. Fitness people all know that bananas are high in calories and easy to absorb, which is very helpful for gaining muscle and reducing fat.

Finally, I wish you success in losing weight!