I have a sports foundation. How long have you stopped exercising? In addition, what was the previous exercise style?

If you stop training for a short time and used to run a lot, if you start running again, you will soon return to your original level of exercise.

If you stop practicing for a long time, or if you used to do other sports instead of running, you will need more time to improve your athletic ability.

I stopped practicing for more than 1 month because of my sprained ankle. I used to jump rope, but now I resume my exercise and start running. Let you see, just started to restore the pace and heat consumption of 3 km running.

3.6 kilometers, the pace is only 7 minutes and 50 seconds, and only 2 16 kcal of heat is consumed. It's just the calories of a bottle of coke.

Of course, you are taller and heavier than me. You should be a boy. Under the same conditions, your calorie consumption is higher than that of girls, but your height is limited.

From here, you can clearly see that it is almost impossible to lose weight by running 3 kilometers a day unless you stretch the front line for a long time.

So what kind of weight loss plan is suitable?

To lose weight, we should start with diet and cooperate with some exercise to save the burning of fat.

Diet contains two aspects:

Suppose we lose weight 1.5kg per week (the healthy weight loss rate recommended by the World Health Organization is 0.5- 1kg per week).

We must ensure good health while losing weight, so we must ensure the intake of six nutrients as needed.

The basic proportion is matched according to the new pyramid of things promulgated by the Nutrition Society of China.

The staple food is high-quality carbohydrates with low GI;

Protein chooses high-quality protein such as beef, chicken breast, milk, eggs, fish and shrimp;

Choose rainbow vegetables as vegetables. Potatoes, taro, lotus root, etc. It is classified as a staple food because of its high carbohydrate content.

Not everyone can run, and the suggestion that the weight exceeds the standard weight 16 kg starts with walking quickly.

According to the calculation method recommended by the World Health Organization:

The standard weight of a boy = (178-80) × 70 ~ = 68.6kg.

83-68.6= 15.4 kg. Infinitely close to 16 kg. So I suggest you go.

Male, height 178cm, weight 83kg, walking at a moderate speed five times a week for 30 minutes each time. Plan to lose weight every week 1.5kg.

It is advisable to be greater than basal metabolic rate.

In other words, you only need to eat 1800 calories of food every day, walk at a moderate speed for 30 minutes every day, five times a week, and you can lose weight at a speed of 1.5 kg per week.

Of course, as the weight decreases, the basal metabolic rate will also decrease. Then you need to make a more detailed weight loss plan.

Hello, if you are a group that once loved sports, your muscle endurance, muscle strength, cardiopulmonary function, etc. It will drop a little, but the muscles will not forget the previous training mode. So running three kilometers a day to lose weight may not be ideal.

In addition, according to your height and weight, your health index is calculated as body mass index: 26.2.

The full name of body mass index is body mass index, which means body mass index. It is a widely used international standard to measure the degree of obesity and health. Body mass index = = weight (kg)÷ (height× height), 18 or less is thin, 18-24 is normal, 24. 1-26 is overweight, 26. 1-27.9 is obese.

If the cardiopulmonary function and endurance are greatly reduced, even if you seldom exercise during this period of inactivity, such as sedentary and driving, it is not bad to run three kilometers a day to lose weight.

However, if you feel relaxed after running three kilometers, it is recommended to formally enter the training!

Run 3-4 days a week, plus 2-3 strength training? 1-2 days off.

The principles of aerobic exercise can be brisk walking, jogging, skipping rope, swimming, playing basketball and climbing mountains for a long time.

The principle of strength training is small weight and multiple times. For example, bodybuilding is a group of 8- 12RM (maximum weight). Then it is suggested to make a group of 12-25, which can better help reduce fat.

Other things to pay attention to are sleep and diet. If there are no special circumstances, it is recommended to fall asleep before 22.00 pm and ensure more than 8 hours of sleep.

Eat less staple food, starch, sugar and oil, and protein should eat more, because protein is more full and resistant to digestion than carbohydrates. You can choose from: milk and eggs, beef, chicken breast, fish, shrimp, seafood and beans. Try not to put too much oil in the meat, and it is best not to stir fry, otherwise the oil will turn into a hot bomb.

Reducing fat is the most important thing for health, so there is no need to go on a diet for quick success. I hope I can help you, come on!

It is difficult to lose weight by single exercise every day, and it is easy to rebound by running to lose weight. It's very important to change your diet. Eating it wrong is inefficient. It is best to pay attention to fitness coach Dapeng. If you don't eat meal replacement powder, diet pills, go on a diet, eat three meals on time, eat enough for three meals, and cooperate with exercise, you can lose weight healthily and beautifully, because I use Dapeng Health to lose weight. You can pay attention to Dapeng and get to know it.