Jogging is the best way to lose weight.
Run for 20 to 30 minutes four to five days a week. It is best to run every other day, or take a day off after running for two days. Running every day is bad for people.
You'd better not stop, because your body is already burning calories. If you stop and run again, it will take some time before you start to consume a lot of calories, so it is much better to run for 20 minutes and run twice at once.
Don't be full or empty before running. Drink less than half a glass of water before running. Don't stop immediately after running. It's best to walk about 100 meters. You can't eat for half an hour after running (to prevent gastrointestinal discomfort) before taking a bath (rheumatism is easy to get in old age, which is not good for your heart).
Pay more attention to diet (strongly oppose dieting, just eat less high-calorie foods such as chocolate and ice cream. ) It will be effective in one month, and it will be reduced in almost half a year.
Extended data:
Precautions for jogging
Jogging is effective whenever you start, and the intensity of exercise should be gradual. Run less at first, or once every other day. After a period of exercise, it can be gradually increased to 3000 to 4000 meters per day, and the weekly increment is 5%~ 10% of last week's running amount. When jogging, relax naturally, take a deep breath, breathe rhythmically, and don't hold your breath. Don't run too fast, don't run too fast and don't sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age. For example, if the heart rate of a 60-year-old jogger is 180-60 = 120 beats/min, the running speed of patients with chronic diseases can be appropriately reduced and the distance can be shorter to prevent endogenous oxygen deficiency.
Sogou encyclopedia: jogging
Running weight loss plan
Fitness Running Week Training Plan
Weekly training plan and content
Rest on Sunday
Run at 60%-65% maximum heart rate for 20-30 minutes on Monday.
Running/jogging alternates on Tuesday. First jog for 5 minutes to warm up, then run at 70% maximum heart rate for 5 minutes, repeat for 3 times, and finally relax and run 10 minutes.
Closed on Wednesday
Run for 20-30 minutes on a mountain road with a maximum heart rate of 65% on Thursday.
Rest on Friday
Run at 60%-65% maximum heart rate for 40-45 minutes on Saturday.
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In the "fitness run", you must do some warm-up activities. The plan I gave you is the minimum requirement. I hope that when you run every week, you can add as many as 5 minutes on the original basis. If you think running is boring, you can listen to MP3 while running. During exercise, you should also replenish water.
Maximum heart rate =220- Your age
Can you lose weight by running?
I also often run. Slow running is the best way to lose weight.
Run for 20 to 30 minutes four to five days a week. It is best to run every other day, or take a day off after running for two days. Running every day is bad for people.
You'd better not stop, because your body is already burning calories. If you stop and run again, it will take some time before you start to consume a lot of calories, so it is much better to run for 20 minutes and run twice at once.
Don't be full or empty before running. Drink less than half a glass of water before running. Don't stop immediately after running. It's best to walk about 100 meters. You can't eat for half an hour after running (to prevent gastrointestinal discomfort) before taking a bath (rheumatism is easy to get in old age, which is not good for your heart).
Pay more attention to diet (strongly oppose dieting, just eat less high-calorie foods such as chocolate and ice cream. ) It will be effective in one month, and it will be reduced in almost half a year.
Another suggestion: we must persist, but we should also take a proper rest, preferably two or three days a week.
Also, if you lose weight successfully, you'd better keep jogging. Not only do you lose weight, but jogging is of great help to your immunity and cardiopulmonary ability.
I wish you success in losing weight!
Can you lose weight by running?
Not thin fast, but thin fast.
You must find a method that suits you and stick to it easily, which is the best way to lose weight. I lost weight before I knew it, and it was not easy to rebound. I'll tell you the way I've been insisting.
Eat less and exercise more, don't be lazy, because laziness is one of the direct causes of obesity.
Try to eat more vegetables and white meat, don't eat fried and greasy things, and insist on not eating after 7 pm.
Do more housework, and you will find yourself getting thinner and your skin will get better unconsciously. These are my years of experience in losing weight, and I have lost a lot of weight. I hope you can lose weight too.
And don't believe in any diet pills, which can only make your body very poor.
Losing weight is a protracted war. If you want to beat yourself, you must have unremitting courage!
If you are willing to exercise and jump rope, you will have unexpected gains.
All the above are my personal weight loss experience and persistence methods.
No harm to the body, the effect is very good.
Here are some suggestions, hehe, you can try.
1. Eat less: keep your mouth shut.
If you eat less, you will consume less calories and naturally suffer. You can't get fat if you want to. Among the popular weight loss methods mentioned above, apple weight loss method, fruit and vegetable weight loss method and so on all belong to this category. Low calorie will make you miserable, but the calorie intake must meet the body's metabolic needs.
Needless to say, the benefits are very effective.
Disadvantages: Too little calorie intake will lead to the decline of physical function, and women may even have endocrine disorders.
How to avoid it: eating less is not not not eating. Remember, don't be too wronged for your good figure.
2. Exercise more: develop a good habit of exercise.
I don't need to say more about the benefits of sports. It can promote metabolism, exercise all aspects of your body, and most importantly, it can help you consume a lot of calories.
Benefits: Good exercise habits can keep you slim and beautiful forever, so don't be afraid to eat too much.
Disadvantages: improper exercise turns fat on the body into muscle, which leads to body deformation and destroys slim and good figure.
How to avoid: reasonable exercise, aerobic exercise, not anaerobic exercise.
3. Attitude: Attitude is everything.
Many people lose weight repeatedly. The key is that they don't have a correct attitude and always give up quickly. In fact, as long as you persist, you can succeed, so you must persist in the process of losing weight. As long as you think of a slim figure, you will be inspired again.
Benefits: Cheer up, eliminate mental depression, and cultivate self-discipline spirit. vadcfess
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Disadvantages: this method is only an auxiliary method and does not play a decisive role. Generally, it is necessary to cooperate with diet, exercise and other means to show the effect.
I believe that as long as you adhere to these three aspects, it is easy to lose weight, and this is the most effective way to lose weight in our eyes.
Can you lose weight by running?
Other running and brisk walking can lose weight, but you have to run for more than 30 minutes to lose weight, because water is consumed 20 minutes ago, so whether you run or brisk walking, it takes more than 30 minutes to achieve the effect, telling you how to speed up metabolism and consume as many calories as possible.
There is a term in sports medicine called "Extra Aerobic Consumption after Training" (EPOC), which means that you can continue to burn calories after training. In other words, even after you finish training, take off your sneakers and go to the shower, your rapid metabolism will continue for a while.
The following suggestions will help you burn as many calories as possible during and after training.
Get rid of the traditional "fat burning intensity"
For many years, people have always thought that the best way to lose weight is to extend the training time as much as possible and slow down the training speed. This kind of training intensity is usually called "fat burning intensity" and appears in the weight loss training plan.
However, understand the fact that if you improve.
The intensity of training, the total calories you consume (which is the key to losing weight) will be even greater. For example, if you walk for 20 minutes, you can consume 120 kilocalories, of which 90 kilocalories are produced by fat consumption; If you run for 20 minutes, you can consume 240 kilocalories, of which the heat generated by burning fat is 120 kilocalories. Moreover, research shows that heat can still be consumed after high-intensity training, but low-intensity training can't do this. After a mild and low-intensity training, metabolism will return to normal in a few minutes.
Of course, this does not mean that you should not arrange long and low-intensity training. The calories consumed by any route will help you lose weight. In addition, if you are training to recover from an injury or start training after a period of rest, slow and steady training is the most suitable.
Use medium strength
Once you increase the training intensity to 60%~75% of your maximum capacity, the calories you consume per minute in training will increase greatly immediately. Research shows that this kind of training intensity is the threshold to obtain additional calorie consumption. Through this kind of intensive training, you can get an extra calorie consumption period of up to several hours. The actual calories you can burn extra depend on your weight and health, but there will be at least 50 kilocalories. You can use this intensity for aerobic training.
Use high-intensity training
Research shows that if you want to consume the most calories during and after training, the training intensity should reach more than 75% of the maximum capacity. If you do high-intensity training such as sprinting, your metabolic rate can be kept at the peak for a few days, and you will get an extra calorie consumption of up to 200 kilocalories. However, intensive training is also more difficult. If you do too much intensive training, you will be troubled by fatigue, overtraining and chronic injuries. Therefore, it is best to limit intensive training to 1~2 times a week.
Strength training
Compared with fat, muscle tissue is more active and metabolism is faster. If you want to improve your body's ability to burn calories so that you can burn calories even at rest, you need to increase your muscle mass. There is still a great debate about how much calories muscles can consume. Studies have shown that each pound of muscle can consume 50 kilocalories per day, but some studies have also said that each pound can only consume 15 kilocalories per day. However, the unanimous view at this point is that although the extra calories consumed are very small, every little progress is beneficial to lose weight. Many studies have confirmed that core strength training can also bring considerable extra heat.
The best way to increase healthy and sexy muscles is to strengthen training. This is the best training method: do the whole body strength training at least twice a week, train all the main muscle groups of the whole body, and make the muscles tired with enough weight, and practice 8~ 12 times in each group. In order to grow muscles faster, you can do 1 time of heavy weight training every week, and each group can only do 3~5 times of weight training. Beginners can gain about 3 pounds of muscle after three months of continuous strength training, but their progress will slow down after becoming an advanced trainer.
Running to lose weight?
For losing weight, some friends are confident, have no money and have no such good fitness conditions. In fact, this is completely wrong. We have listed nine ways to lose weight for the poor. Come and have a look.
1. Run in situ
Effective point: tighten thigh muscles
Choose an open space of about one square meter indoors or in the corridor, and run barefoot every day 15 minutes.
go upstairs
Effective acupoints: calf, thigh and buttocks.
Going up and down the stairs three or four times a week for 30 minutes each time can consume about 400 calories, which is also possible.
Strong calf, thigh and thigh muscles.
Exercise method: Repeat the actions from step 1 to step 4, with 20 times as a group, and 2 groups of left and right feet.
Step1-Put the small step on the right side of your body, put your right foot on the step and land your left foot;
Step2— Squat slightly, and don't exceed your toes when your knees are bent.
Description: The function of these two steps is to beautify the calf and reduce leg fat.
Step 3-focus on the right foot to support the body weight, and lift the left leg outward and stop at the highest point.
Step 4-Count to 5, put your left foot back to the ground, and then change your feet several times.
Description: These two steps can help to eliminate the fat accumulated in the buttocks, tighten the muscles in the buttocks and reduce the fat in the buttocks.
go on foot
Effective acupoints: legs and waist
In the hustle and bustle of the city, day after day, how many beautiful fitness plans are stranded again and again. Is it really impossible to have time to shape your own beauty? Don't! Look at the slim figure and radiant spirit of these "runaway" girls, and tell you that everything will be fine as long as you persist and work hard, be encouraged and give up! About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour consumes a lot of heat. If you walk again 2-3 hours after meals, the effect will be better.
4. Yoga
Effective point: the whole body
The ancient fitness method from India, three or four times a week, can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
dance
Effective point: the whole body
Dancing softly, three or four times a week, is also one of the ways to lose weight.
rope skipping
Effective points: thighs and calves
As long as there is enough space, you can jump rope anytime and anywhere, and you can also lose weight in the game.
Step 7 do morning exercises
Effective point: the whole body and breathing are smooth (please use complete breathing in morning exercise)
After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.
drink water
Effective point: the whole body
We often sigh like this: Alas, I am really fat after drinking white water! In fact, drinking water to gain weight is caused by edema. As long as the intake of salt is reduced, the edema will gradually subside. On the contrary, if you know how to use water to lose weight, it's not far from being slim! Among many ways to lose weight, drinking water correctly is the simplest and there is no burden. The water you drink here refers to boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water every day, one cup after getting up, one cup before breakfast, one cup before lunch, one cup after lunch, one cup before dinner and one cup after dinner. It is best to drink slowly.
9. Salt therapy
Effective point: the whole body
Rinse the whole body with warm water, then smear the whole body with coarse salt, and then * * * warm the skin until it turns red. It usually takes *** 5-8 minutes, and then it is soaked in warm water at 38℃ for 20 minutes.
Run to lose weight?
& lt； Things are transformed, and it takes virtue to reserve all rights.
I am also losing weight now ~
Running to lose weight will grow muscles, and it will rebound easily if it doesn't work quickly ~
First, you can play badminton with your arms.
I have a method. I have tried it myself and it feels quite effective.
That is, the left hand bypasses the back from above, the right hand bypasses the back from below and pulls the left hand down.
Let the left hand feel taut for about eight seconds.
Then change hands, in groups of ten and twenty.
You can thin your armpits and arms, and it feels quite effective ~
The lower body, hula hoop and skipping rope are good, but it's not fast to stick to it ~
It takes two months to see the effect ~ and once it stops, it is easy to rebound.
I'm doing an exercise recently, which is very effective. It's thin thighs and hips ~
Kneel down and put your hands on the ground. Kick your leg back and up. Try not to bend your legs, just for a few minutes.
I think it is very effective. Try it ~ you can kick it back standing, but the effect is not so good ~
Climb the stairs two steps at a time! ~ it's also useful to lie down and ride ~ relax your muscles after rubbing your legs ~!
These are especially effective for people with loose meat ~!
If you have calves, you can always wear high heels or tiptoe to lose weight ~!
The best time to lose weight every day is from 4 pm to 6 pm ~ one week after menstruation every month is the weight loss period ~
Take a bath after exercise, relax and have a cup of cereal or soybean milk to supplement protein ~
Be sure to eat well in the morning ~ If you go on a diet, eat an apple in the afternoon.
You can't eat too greasy without dieting ~
Eating normally one day is actually good for losing weight ~ but you can't eat today and not eat tomorrow ~
Don't eat at night. I am really hungry. One more apple ~
Apple vinegar is a good diet drink if you are used to it ~ ~ I recommend Xianger ~
Then drink less water at night! ~ Drink more during the day! Eat whole wheat bread ~
Advocate chewing slowly when eating, and drink soup before meals ~
One is good for health, and the other is full ~
If you think the food is too greasy, you can wash it in a bowl of soup, which will be much better! ~
This way of losing weight is simple and quick, and it doesn't hurt your health.
Can you lose weight by running?
Health is the most important thing.
I used to take diet pills to lose weight.
Almost got anorexia
I think you'd better control your diet if you want to lose weight.
Not that you don't eat anything.
Just eat less.
And don't eat too much high-calorie food.
Losing weight is a slow process.
Need the right method+perseverance+effort+confidence.
Mainly eat less, don't eat too much ice cream, don't eat too much meat, do more exercise, such as playing ball, running, skipping rope ~ ~ ~ ~ eat more fruits and drink more water, go out for a walk after dinner, exercise in the morning and drink more water every day.
Can you lose weight by running?
There are two ways to lose weight.
A movement
Double thermal control
This is not what I said. It is recognized by the world as the two healthiest ways to lose weight. )
Exercise is tiring and time-consuming, and few people can persist until the end. Even if they succeed in the end, only a few successful people persist. Many of them stopped once they succeeded and stopped exercising, but they didn't eat enough.
The same exercise has declined, and the fat has accumulated again-rebounding.
The calorie control mentioned here does not mean that dieting can achieve the purpose of calorie control. What is said here is that under the premise of balanced nutrition, if you use dieting and drugs, you will lose muscle and water (70% of human body's water).
How to burn fat if you lose muscle?
Muscle is one of the organs that consume the most calories!
Dieting does have an effect at first (every method has an effect or it doesn't exist), but it can't be reduced later. People can't keep dieting, and dieting will eventually lead to a decline in metabolism. How can we talk about fat burning?
How to achieve comprehensive nutrition and low calories? . . Find a way to do this. You don't need much exercise. If you go on a diet and spend a lot of money on beauty salons, the effect will be obvious, and so on. ... I wish you success
Please contact me directly at13141473368 if you have any questions.
QQ53 1635904
The following is some information I have integrated.
For reference only!
1, excessive food intake (energy intake is greater than energy consumption)
2. Genetic factors (mostly inherited eating habits)
3. Metabolic decline
age
Chronic lack of nutrition
Unbalanced nutrition, heat accumulation
Weightlessness method
Why are you obese?
1 Diet pills:
Health loss (addiction, insomnia, constipation, irritability, depression)
Dietotherapy: diet, slimming tea, apple meal, high-protein drinks, slimming soup, etc.
The nutrition is unbalanced, and the metabolism declines.
3 beauty physical method: weight loss with space, fat exercise machine, etc
Water loss is easy to cause local fatigue and strain.
4 slimming center: aerobics, etc.
Short-term effect, not easy to adhere to, easy to rebound after stopping the drug.
5 acupuncture
It won't last long, but it stops and rebounds quickly.
6 surgical operation
Expensive and risky. Physique unchanged, and gained weight after operation.
(impaired metabolism, unbalanced nutrition, water reduction, muscle reduction. )-Rebound the fattening physique.
General weight loss misunderstanding:
1, hereditary obesity is a genetic problem, which is generally difficult to reduce.
You can lose 10 kg in 2,48 hours. Fat meat is a high-quality slimming product.
I will get fat even if I drink water, so I should drink less water to avoid edema.
Eating only vegetables without meat and food will make you thin.
5, there is nothing to lose weight, as long as you don't eat, you will lose weight.
When I was sick, I had no appetite and didn't want to eat. My body has no food to burn, so I will.
To burn the fat stored in my body so that I can lose weight.
7. The main ultimate goal of losing weight through exercise is to burn more calories.
8. Any way to lose weight must be unhealthy. Only sports are suitable for everyone.
And must be in good health.
9. Eating only protein and not carbohydrates can help you lose weight.
10, I run 400 meters every day, which consumes a lot. This is a good way to lose weight.
1 1, I will get fat only if I absorb it too well, if my stomach is worse.
12, I have normal urination and defecation, so my basal metabolism must be high.
13, I only eat two meals a day, and my calorie intake is reduced, which is beneficial to lose weight.
14, stressed, busy, often staying up late will lose weight.
15, diet replacement is definitely bad, and it may be malnutrition.
According to experts' conversion calculation of calories and fat:
7700 calories = 1 kg fat
A person needs to consume at least 1200 calories every day.
Normal people consume 2000-2400 calories a day.
The deficiency of about 1 100 calories needs to be supplemented by burning fat (both
Balanced nutrition will burn)
It can consume 7700 calories a week.
A week 1 kg, about 4 kg a month.
Accurate definition of weight loss in medicine;
Reduce fat
Increase muscle density
If you just eat less and exercise more, without balanced nutrition, you will lose muscle and damage organ function, and muscle is the organ that consumes the most calories, so you will become a machine that produces fat.
Enhance the function of human organs
The most ideal way to lose weight:
Balanced nutrition+calorie control
Scientists put forward the concept of meal replacement: replacing our main meal with a balanced and complete diet with low calories.
Nutritional balance+calorie control = healthy weight loss does not rebound.
Can you lose weight by running?
Running can lose weight, but not to lose weight. This is full-body exercise, and it is to lose weight. And a person's obesity is definitely not in the thigh, so running is a good exercise, which can improve people's health in an all-round way. At the same time, you don't have to run every day, just keep going. But if you want to lose weight on your thighs, I suggest that you can squat and stand up and increase the number of times. But don't move too fast, it's easy to hurt your joints. Put your strength on your thighs and stick to it for a long time will have a good effect. In addition, you can also do Zama Step, which is also very useful and has a good effect. You can try. These two movements can be done during your daily rest. But if you persist in physical exercise for a long time and suddenly stop exercising, you may gain weight again. It will be soon.