If you can talk naturally when running, it is jogging. If you can't speak naturally but your breathing can be controlled, you are running fast. If you can't breathe with your mouth open, it is basically anaerobic exercise.
And we say that in order to have the effect of burning fat, it is best to keep the heart rate of burning fat for at least 30 minutes. Everyone's physical characteristics are different, and the heart rate of burning fat is also different.
So the topic says jogging four kilometers a week, but I don't know your pace and specific duration. Whether you can lose weight or not is really not a good and accurate answer.
The topic owner has the consciousness of losing weight through aerobic exercise, so share some experience of losing weight with the topic owner here!
In fact, the time is ready, so I suggest to improve my pace. It is best to alternate running and jogging to achieve the effect of reducing fat, such as running for two minutes and jogging for half a minute.
Besides running, you can also choose skipping rope, playing ball, doing aerobics and swimming. It's best not to repeat the same exercise every day, because repeating the same exercise for a long time only exercises a part of the muscles of the body, and the body will sacrifice other muscles to adapt to the exercise you do.
You can choose a rotation method, such as running on Monday and Wednesday, playing ball on Tuesday and Thursday, then taking a day off, then continuing to skip rope or swim, and arranging your own exercise plan according to your actual situation.
1, diet control
As the saying goes, "eat seven points and practice three points". If you don't make a good diet, it's useless even if you exercise well. Many people think of dieting as soon as they see diet control, which is wrong.
When we talk about diet control, we don't want you to go on a diet without eating anything, but we want you to know how to control yourself. Don't be too full or too full at every meal, and it is appropriate to be full at seven or eight points.
Step 2 eat regularly
Nowadays, for various reasons, many people's diets are actually irregular. Some people can't eat well during the day and start to get high at night. Having a full meal and being hungry is a great challenge to the stomach. During the period of losing weight, they advocate eating regularly, eating less and eating more. You can fix the time of eating, which is helpful to cultivate good eating habits.
Step 3 adjust the structure
In terms of diet structure, China people are used to eating staple food, so it is suggested to eat coarse carbohydrates to lose weight, which is what we call coarse grains, including whole wheat bread, purple potatoes, corn, brown rice, potatoes, yams, pumpkins and so on. Pay attention to the intake of high-quality protein and vitamins during weight loss. Try to have a light diet, do not eat high-sugar, high-oil and high-calorie foods, and do not touch midnight snacks or snacks.
Exercise to lose weight, not by general! Because the problem of obesity has not been solved from the root of obesity. Losing weight is to reduce visceral fat and vascular fat and restore the normal metabolic function of the body. Instead of blindly losing weight, exercise can lose weight but reduce moisture, nutrition and minerals, so that the skin will relax first, and then rebound faster. This is also the reason why many fat friends lose weight and gain weight year after year.
Hello, Jianyou, any weight loss effect achieved by aerobic and dieting will definitely rebound! It is suggested to fundamentally solve the obesity problem! Improve basal metabolism so that you can lose weight while sleeping. Reducing fat is nothing more than creating a calorie deficit, not difficult! It is suggested to start with diet and exercise. Try to have a light diet and give priority to a high-protein diet. The intake ratio of protein, carbohydrate and fat should be 5:3:2. Snacks, fried foods, cream and processed foods should be abandoned to reduce calorie intake. Combine exercise with anaerobic and aerobic training, and do more comprehensive body strength training, such as squat, hard pull and bench press. In particular, lower limb training is more critical, and it is recommended to do it more than twice a week. Lower limb muscles account for 70%, which can be said that the rate of turning head is quite high! On the premise of ensuring the action standard, try to choose the heavy one, a group of 8- 12 times and 3-4 groups. Through strength training, increase the body muscle content, thereby fundamentally improving the basic metabolic value. To reduce fat, we need to understand that exercise metabolism accounts for 20-30% and basal metabolism accounts for 60-70%. Simply put, if you have more muscles, you can lose weight by sleeping! At the same time, run or spin your bike quickly on the treadmill. It is recommended to be anaerobic for 45-60 minutes and aerobic for 30-45 minutes, 5-6 times a week! A month's body fat rate is conservatively reduced 1.5-2%, so try it quickly! If you don't understand, you can write privately!