Let's start with a conclusion: the muscle content of people who run for fitness has not improved significantly, but their endurance and cardiopulmonary function have improved significantly. People who like squat fitness, although their endurance and cardiopulmonary function are not obviously improved, their muscle content is very obvious. As an amateur bodybuilder, my coach often? Tell me: running improves your heart and lung function and reduces fat; Squat is an action to exercise strength and muscles.

First, there are differences in muscle lines.

Therefore, the difference between people who often squat and those who often run lies in the degree of muscle development on their bodies. Generally, people who practice squats have better muscle lines and shapes, and their bodies are more explosive. People who run regularly look more harmonious, but their upper body muscle lines are not prominent, but their endurance is good.

Second, no matter what exercise, you can lose weight.

Many people say that squats don't lose weight, but this view itself is wrong. As long as you start exercising, then losing weight has already begun. No matter what exercise you do, you are consuming energy. The essence of losing weight is that the daily energy intake is lower than the daily energy consumption. So whether you do squats, sit-ups or keep running, you can actually lose weight. However, running is an aerobic exercise, so it is more efficient than squatting for burning fat.

Third, the role of fat.

Fat is not useless in the body. First, it is responsible for keeping the body warm. Secondly, when people can't eat normally, fat can provide spare energy for the human body. The process of fat providing energy is biologically called fat metabolism. The digestion of fat is mainly concentrated in the upper part of the small intestine, where fat is hydrolyzed to form glycerol and fatty acids.

Generally speaking, 1g fat can provide 4kcal of energy for human body. Therefore, for the human body, the energy supply effect of fat is very good. Therefore, it is very important to control the intake of carbohydrates when we lose weight. Let the body consume as little energy as possible and let more fat be used to provide energy.

Fourth, what should I eat to lose weight?

During my weight loss, the staple foods I ate were basically corn, sweet potatoes and beans. Although corn and sweet potato are also carbohydrates, they contain a lot of cellulose, and the cecum of human body is not so developed, so polysaccharides such as cellulose cannot be fully digested and absorbed. So when you eat 100g corn and 100g rice, corn can provide you with enough satiety, but it won't provide you with enough energy. Moreover, corn also contains a lot of nutrients, which can ensure the normal operation of the human body.

Secondly, you can drink more milk and eat some eggs properly. Both milk and eggs contain a lot of protein, and protein is very resistant to digestion. It can also provide enough energy for the human body. And if you need to gain muscle, you must add protein.

5. How to train to lose weight quickly?

Finally, training. When I lost weight before, I could lose about 10 kg in a month. 1 year later, it changed from 270 kg to 150 kg now. In the meantime, I will go to the gym five times a week, including Wednesday and Sunday, to relax and rest. The rest go to the gym for 3-4 hours every day. In order to pursue the efficiency of reducing fat, my exercise is mainly running, supplemented by leg strength. This also proves from the side that people who run and exercise lose weight more efficiently.