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Why do some middle-aged men insist on running five kilometers a day or still have a big belly?
I have witnessed my dad gain weight by running. I think if my dad doesn't run, he may become super pregnant.

When people reach middle age, they still have to soak Lycium barbarum in a thermos cup and run five kilometers every day.

This sentence can basically sum up the cognition of ordinary people to my father. I believe many people will feel that it is very valuable and persevering to keep exercising in middle age.

If you think so, I can only say that you are too young.

What you see is a middle-aged man who keeps running every day. What you can't see is that the middle-aged man continues to drink beer after running. My father's famous saying is: Running is to eat better.

And like my dad, everyone likes to eat fat meat, especially braised pork and elbow meat, but they don't like lean meat. It's hard to get fat after a meal.

You really shouldn't underestimate this diet. The calorie of a piece of braised pork is about 185 calories, and it takes about 300 calories to run 5 kilometers. In other words, if you eat two pieces of braised pork, you will run five kilometers for nothing, and 70 calories will be accumulated.

According to the data of a health platform, a piece of braised pork is about walking slowly 185 minutes, running fast 19 minutes, climbing stairs for 26 minutes, skipping rope for 26 minutes and riding a bike for 26 minutes.

In addition, even when it comes to marathon, if you watch it at the finish line, you will find that this high-intensity race also has the phenomenon of paunchy, and it is not rare.

If we go deeper into more amateur running laps, especially those of my dad's age, they are basically 40 or 60 years old.

A big problem at this age is that the basal metabolic rate has dropped a lot, and there is basically no excess calorie consumption except running.

If you want to lose weight, the most fundamental thing is that calorie consumption is greater than calorie intake. Under the condition of uncontrolled diet and low metabolic rate, the possibility of losing weight is very low.

Today's sharing is over!

Thank you for reading. If you have any questions, please feel free to ask, and I will try my best to answer them for you!

Pay attention to those "people who insist on running and exercising all the year round" in the park, and you will find that it is impossible to see people with big bellies or big bellies running. Then, why do middle-aged men "run 5 kilometers a day" but still have a big belly? From the experience, there are two main reasons.

First, it is in the primary stage of running exercise. Let me talk about it first. What is "paunchy or paunchy"? Because "paunchy or paunchy" is just a word in life, it is not rigorous, so there is no unified standard. We can understand it as that when you wear it normally, you can always see your belly bulge clearly. The formation of this "big belly" figure must be caused by a long-term lifestyle of "eating more and moving less".

Aerobic exercise such as long-distance running can quickly lose weight and eliminate a big belly, but it takes time. Middle-aged men with potbellies have slower metabolism than when they were young, so they can't expect to "exercise today and be potbellied tomorrow".

Therefore, it is normal to have an obvious belly in the early stage of aerobic exercise to lose weight (such as long-distance running).

Second, the diet is not moderate. In fact, as long as you can persist in long-distance running for a period of time, such as a middle-aged man running three times a week, you have already persisted for four weeks. Even if the middle-aged man does not strictly control his diet, he will still cause a rapid increase in weight and body fat rate and a significant decrease in waist circumference in the early stage.

If we can persist in running and exercising, and at the same time, we can properly control our diet, such as reducing the attendance rate of binge drinking and reducing carbohydrates and greasy food, then the number of pot bellies will decrease rapidly in the first two or three months.

On the other hand, if you still eat and drink while running, the elimination of the big belly will be slow. Although in the long run, insisting on aerobic exercise can largely offset the negative effects caused by uncontrolled diet.

Many people who have been running for many years generally don't have a big belly, but as long as they don't control their diet, it is normal that their exercise plan remains unchanged, their body fat rate is high and their waistline is difficult to shrink. It will be very difficult to have a flat abdomen or a slim waist.

I can run 5 kilometers easily, and my stomach is long gone! People who really run for a long time will find that when an exerciser can easily complete a 5-kilometer run, he has already lost his stomach. Because "5 km running" is by no means an easy long-distance running event, most ordinary people can't run without a few months or more of exercise.

In other words, it is absolutely unrealistic for beginners (especially middle-aged men who never exercise) to lose weight by running 5 kilometers a day. A more practical method is to start running at a distance suitable for you, such as 500 meters, 1000 meters, or start from the interweaving of walking and running, and gradually transition to the level of running 5 kilometers.

So the reality is: when you are a novice, you have a big belly and can't run 5 kilometers; With the process of persistent exercise, with the deepening of time and the improvement of sports ability, the big belly gradually becomes smaller or disappears in this process. When you can finally run 5 kilometers, you won't have a big belly.

In addition, there is a basic common sense of exercise: the body needs rest, and the body recovers during rest and becomes healthier and stronger, so "running every day" is definitely an unreasonable exercise. This basic law of motion applies to most ordinary people.

How long can a middle-aged man get rid of his big belly by running and exercising? There is no standard or uniform time, and there is no formula to calculate. Because the weight loss effect is influenced by many factors such as age, initial weight, personal physique, exercise duration, exercise frequency, exercise effort and so on.

Yuhang Army's experience is (for reference), through regular long-distance running exercise for two to three months (three to four times a week, each time is not less than 30 minutes, running can be combined with running at first, and speed is not required), and diet (less oil and less sugar) can be properly controlled, so that a big belly can be turned into a small one, or a small one can be turned into nobody. Middle-aged men with relatively large initial weight, or older men, such as those over 50, may need to spend more time, such as half a year or a year.

It should also be emphasized that if the initial weight is too large, such as overweight or obesity, or exceeds the standard weight 16 kg, then it is not recommended to lose weight from long-distance running. Aerobic exercises, such as rowing, cycling, elliptical machine and stepping machine, should be selected to protect knees and ankles and reduce sports risks.

As long as you take part in aerobic exercise and keep exercising for a long time, any "paunchy" middle-aged man can reduce or eliminate his paunchy and become slim and healthier.

Extended reading

Running to lose weight, running for two steps is out of breath, what should I do?

Why can't you lose weight after running? Three reasons for self-examination, three ways to break through quickly.

I don't know his weight and speed when he runs 5 kilometers, but it is generally within a range. Running 5 kilometers generally consumes 200~300 calories, jogging takes a long time and consumes low calories per hour. It takes a short time to run fast, but it consumes more calories per hour. There is a difference between running fast and running slowly. In fact, the total calories consumed are not much different, because the displacement is fixed, the work you do is unchanged, and the calories consumed are only related to your weight. This is the difficulty of junior high school physics problems. Many people on the internet can't tell the difference between a card and a card, but they don't know how to keep fit and lose weight. The difference between a card and a card is 1000 times, and the heat of a card is 1000.

Middle-aged people consume 1400 calories in one day. Even if they run five kilometers, they still consume 300 calories, and other simple thinking activities and daily life consume 200-300 calories, that is, this person runs five kilometers a day, plus 2000 calories in daily life and work. The average person absorbs about 2000~3000 calories from food in a day, so running this 5 km is a drop in the bucket. Can you not be fat? A hot pot consumes more than 2000 calories and runs for three hours.

Besides, running 5 kilometers a day is not very awesome. It's not a high-consumption exercise. Comparing this table, you can see that jogging consumes no more calories than shopping and quarreling with couples. It's just that running 5 kilometers a day is definitely good for cardiopulmonary exercise.

I don't think I shut up, I just took my legs. If you eat less, your stomach will naturally become smaller and thinner.

There are five reasons:

First, eating too much.

Second, 5 kilometers is too slow, slower than walking.

Third, he didn't run at all, he was bragging.

Fourth, he is genetically determined to be a fat man.

Fifth, the running time is too short. Just after running for two weeks, I told others that you can't lose weight by running five kilometers a day.

Running kilometers every day, middle-aged men are still paunchy, which means they are still paunchy?

This is a little unbelievable.

If he really has this problem, he may have his own reasons. Let me analyze it for him.

1, I ate too much.

Eating without restraint, especially dinner. I guess I eat a lot for dinner every day, or I have to drink more beer and eat big fat after running. Every day, he eats Hesse. He can't run five kilometers, and it grows on his poor stomach.

You have a big belly, so it is understandable to run slowly. However, running should have the appearance of running, at least at a pace of 170 or above. After dinner, a big fat man strolled outside and went for a walk, telling others why my stomach hasn't lost weight after running for five kilometers.

Is it possible to reduce this situation? No

3, running is very popular now, everyone is running, some people like to join in the fun, feeling very fashionable, some people say running, he also said running. How can you lose weight by shouting and bragging? In fact, he didn't run at all. Minus a p!

4, heredity determines that you are a fat man, this can't be helped, take it yourself!

5, running to lose weight is also a long process, especially visceral fat, which takes a long time to eliminate.

It took me three years to reduce my weight from 163 kg to the current 140 kg.

Therefore, running to lose weight requires patience, especially reminding you not to give up halfway. If you stop, your weight will rebound quickly.

What you said is impossible.

Run five kilometers every day. How long did you run? If you persist for a week, you may still have a stomach.

But if he really persists for a month, or even a year, then he can't be paunchy.

So, what you said is against the laws of biology.

This is a ridiculous question.

I can say with great certainty that a potbellied person can't run 5 kilometers! How many fat people are running?

Many fat people jogged with me for 500 meters and got out of breath, so they changed their ways. And run 5 kilometers with a big belly and insist on it every day! Who are you kidding? ! Is there a concept of running? ! It was an own goal.

However, I think running is the best exercise program. As long as you set the running distance and speed according to different people and master the running essentials, it will be of great benefit to your health.

Running is a good aerobic exercise. As long as you stick to it and pay attention to diet control, it will also play a great role in losing weight. Fat people must step by step.

Here I advise obese netizens to shut up and spread their legs and move.

Although running can't guarantee a long life, it will at least give you health, relaxation and happiness. I'll tell you straight out, don't be angry. How many obese old people are healthy? How many obese old people live long? Don't talk about paunchy people, paunchy is the pain point of being a man. Stop fooling around. Only by running seriously can you be healthy.

Or income is greater than expenditure. Running five kilometers consumes 8000 calories, and then eating and drinking consumes 10000 calories. Do not lose weight.

If you take part in a half marathon and your score is within 2 hours, the proportion of fat people is very low, and most of them are in good shape. There is a clear and good way to lose weight by running, that is, if you can take part in a formal marathon for four and a half hours, or a half marathon for two hours, then more than 90% of you will not gain weight.

It must be that you run 5 kilometers a day but have a big belly.

1. Eat more at ordinary times

2. The actual distance of running may be less than 5 kilometers. For example, the route may actually be only 4 kilometers, but it is mistaken for it.

3. Run slowly, so the training intensity is low, for example, if the speed is slower than 7.5 minutes 1 km, and then only run 5 kilometers, then the effect is very low.

Whether outdoors or in the gym, especially in summer, there will be many runners, and now the number of men exceeds that of women. Their aim is to "lose weight" and they all point to the same thing, that is, a beer belly.

They are often 35+ middle-aged men. Usually, they exercise in the morning or evening, and you can see them sweating on the treadmill. Results 1 month, 2 months, half a year later, my stomach is still the same, and there is no change at all.

In fact, the root cause of this phenomenon is that running training is not serious and diet control is not in place.

1. Health running training assumes that the speed per kilometer is 6 minutes, so it takes about 30 minutes to complete 5 kilometers. This kind of training can consume 300 calories.

If you keep running every day, 1 month can consume 9000 calories. If you consume 2000 calories a day, it is equivalent to eating one less meal for four and a half days. The lower you are, you can lose at least 3 pounds.

But if they run in walking mode, it takes more than 10 minutes per kilometer and 50 minutes to run 5 kilometers, so the calories consumed are only 150 calories, or even lower.

Running like this belongs to health training. Although I punch in every day, there is no pressure in every training. I just walk with my feet, but I don't really move myself. Just like walking fast, the training effect will be greatly weakened.

2. Have a big meal after running. I have an old iron here. He has been exercising in the gym for two years. His original weight was 160 Jin. After long-term running training, his weight has actually reached 180 kg, but his abdominal fat has increased. He usually runs in the gym with fitness equipment almost every day, but he can't see any weight loss effect at all, but he has gained weight.

Later, I learned that every time he finished running, he would choose to go out to eat with his wife, not barbecue, mala Tang or hot pot.

There are many middle-aged men like him who obviously want to lose weight, but they are even hungrier after running. Coupled with the encouragement of their wives and children, they can't control the taste of food. As a result, their stomachs are still the same, and running is just a comforting training.

The calories of such a big meal may exceed 1000 calories, and you have to run 16 kilometers to burn them all, not including the basic diet. How can I lose weight successfully?

3. Middle-aged men who have too many dinners have another feature: they will have dinner if they have nothing to do, or others will invite you to dinner, or you will treat them, because this is part of work and life, and sometimes there is really no way to avoid it, so they can only bite the bullet and eat and drink.

A big brother in his early forties told me that when I was in my twenties, I could exercise every day, no matter what others said or thought. But it's different now. I may be exercising now, and the phone will ring the next second. As soon as I answer the phone, I know it's dinner. It's not enough not to go, otherwise the social distance will be enlarged and business will be difficult in the future.

Being able to run 5 kilometers a day shows that he is still a persevering person, but if there is only 1 dinner every week, the running training of 1 week will basically be ruined, which is equivalent to "running is the same as not running".

4. Long-term drinking is the key factor of obesity in middle-aged men. According to my observation, people who have drinking habits around them don't have a bulging abdomen, most of them are local obesity, showing their bellies and gaining weight, and other parts are OK.

If you just finished running this morning and ate very little during the day, but someone buys you a drink at night, you must eat vegetables. The more wine you drink, the less your reaction consciousness will be. At that time, eating vegetables was just like drinking water, which was out of control.

As a result, this meal far exceeds your daily diet, and there are all kinds of foods in this meal, so it is easy to overeat every time you drink. When food cannot be consumed in time, it will accumulate in the abdomen, and it will easily form fat over time.

Under this premise, running basically does not play any role, and the training state is also very poor. It may be difficult to run for 2 kilometers.

Another reason for overwork is "overwork", which is also related to running every day.

I have controlled my diet, but because I run too often and have to work during the day, I consume more physical energy. Usually I feel hungry in three hours, but now I'm hungry in less than two hours, and my appetite has improved.

Although overworked, I slept deeply, but my metabolic ability became worse. I used to exercise a little to lose weight, but now high training has no effect. And there will be such a situation: I sleep for a long time every day, but I am still very sleepy and tired, and I always feel that I have not slept well.

On this premise, even if you run every day, you will sweat a lot at that time, which may be a sign of physical fatigue and will not help you lose weight.

Written at the end: If a middle-aged man still has a beer belly after running 5 kilometers every day, he needs to adjust from three aspects: "eating, practicing and sleeping".

What you need to do: drink less, don't smoke, eat lightly, run three times a week, improve your running speed, rest before 1 1 at night, and ensure 8 hours' sleep.

Personally, I suggest that the daily dietary intake should not exceed 2000 calories, and the running time should be controlled within 35 minutes at a time. Focus on lean meat, vegetables and fruits, eat more eggs and milk, and eat less high-calorie foods such as fried, barbecue and hot pot.