Running does not exercise muscles, but it usually strengthens leg muscles, because running is faster than walking (it can consume protein in muscle fibers), and the lower limbs carry loads (weight) when running. You can only achieve the effect of not gaining muscle in time, protein tonic, or just run a gene variety that does not gain muscle. T.T means that each time is longer (generally more than 40 minutes), intermittent is better than no intermittent (for example, 30 minutes is continuous, and there are no three 2-minute 10 minutes), and the time and frequency of eating foods rich in protein are also particular, but all efforts can't overcome the power of genes. Some people run when they are hungry, and they gain muscle anyway.

How effective can simple stretching be? I feel that no matter in theory or in practice, it is impossible to prevent muscles from not increasing. Unless you often stretch, move joints, increase local circulation, and achieve basal metabolism enhancement (only for people with poor local circulation), it seems that the volume has decreased, but in fact the volume of muscle fibers does not necessarily decrease, but the accumulation of elasticity and fat has decreased.

Practicing strength doesn't necessarily mean not losing weight, because the energy consumed by strength training also depends on the supply of energy materials, but to achieve the goal of losing weight, you consume more than your body gets.