Many people try not to run when they lose weight, thinking that running too much will turn their legs into veritable muscle legs and elephant legs. In fact, as long as you use the right method, you can lose weight quickly and healthily.

Running on an empty stomach

Fasting is a state in which food is being digested. Running on an empty stomach can achieve the purpose of exercising and burning fat, especially running before breakfast can burn fat more efficiently. It should be noted that in the process of excessive dieting, you can't run, which will consume too much physical strength and vitality, and your body can't bear strenuous exercise, causing irreparable harm.

Do 10 minutes of muscle strength exercise before running.

Giving muscle * * * before running can improve the burning speed of fat, and muscle strength training can also produce growth hormone, which can decompose fat, increase enzymes in the body and burn fat quickly. Do squats or abdominal exercises.

Minutes or so will be more effective. Although it will be a little hard, after breathing is very hard, the fat burning rate of aerobic exercise can be improved.

The rhythm of running while talking.

It doesn't mean that the faster you run, the faster you burn fat. Providing enough oxygen for blood and muscles is the key to burning fat. Therefore, running without breathing is the most effective exercise to lose weight.

Run for more than 20 minutes.

Within 20 minutes after you start running, you only consume sugar and calories in the form of energy, and you won't burn fat. After 20 minutes, a lot of fat will be consumed, so it is very important to keep running for 40-45 minutes every day.

Treadmill speed and time

You'd better set yourself a goal when you start running. Don't run for too long at once, it will make your body hard to load and hinder your determination to lose weight next time. At the beginning, just control the speed to 6.8, and then slowly start to speed up.