First, get out of the comfort zone.
If you run 5 kilometers today and 5 kilometers in the next three days, the weight loss effect will be greatly reduced. Because the human body has strong adaptability, if your body adapts to your exercise, then your body's energy consumption will reach a balance, and the consumption and increase of fat will also reach a balance, so naturally you can't achieve the goal of losing weight. To put it bluntly, if you want to lose weight, you must be tired. Running consumes everything you eat! When you feel that running 5 kilometers is not so tiring, don't stop, keep running until you reach the limit!
Another way to break the balance between supply and demand of body energy is to change the way of exercise. My body is used to running. Try skipping rope for a few days. You can go swimming and rock climbing. Even if you run, you can have a variety of running methods, such as fast jogging, leg-lifting running, slope running and so on. Different exercise methods can break your body's comfort zone, but at the same time, it will not be boring and increase your body consumption. In short, it is to change the way you exercise!
Second, the diet should be strictly controlled, but the food calorimeter can only be used as a reference.
Most people fail to lose weight by eating. If you eat cake, fried chicken and barbecue every day, the gods can't help you lose weight! Of course, most people who lose weight don't do this. They just "accidentally" ate a cream cake or chicken chops after running, and then someone said, do you know how high the calories of the cake are? You basically ran away for nothing today!
Actually, it's not. For example, your running consumes 100 calories, but the consumption of exercise is not only at that time, but also the consumption of recovery after exercise. In other words, when you rest after exercise, your muscles also need energy to recover. As for how much energy you consume, it depends on how much exercise you have just done. Here, we still recommend the above methods, get out of the comfort zone, constantly impact the limits of your body, and use methods such as variable speed running, leg lifting running, and slope running to make your muscles consume a lot of energy, so that even if the exercise stops, your body will continue to consume energy to restore your muscles the next day.
The picture is from Baidu.
Third, do proper anaerobic exercise.
Many girls who lose weight are scared when it comes to doing anaerobic exercise. They think they can turn themselves into king kong Barbie by lifting an iron. It's sheer nonsense! Look at the figure lines of the angels in Victoria's Secret. Anaerobic exercise is indispensable in their daily life.
Anaerobic exercise is a good partner for aerobic exercise. Especially when running to lose weight reaches the bottleneck, no matter how long you run, you can't achieve the goal of losing weight. At this time, you especially need anaerobic exercise to help. On the one hand, because the energy consumption rate of muscle is much higher than that of fat, moderate muscle growth can make the body consume more energy and make the body more symmetrical and beautiful. On the other hand, doing more anaerobic exercise can also help you better find the fatigue threshold of your body, so that when you run, you will know when you are under-exercising and when you are over-exercising. With a standard in mind, you can better adjust the amount of exercise and lose weight more effectively. Moreover, anaerobic exercise can also improve the muscle strength of runners, thus reducing the risk of possible injuries during exercise. Why not?
So how to reduce fat scientifically and reasonably? First of all, no matter how we discuss the basis of any fat reduction method, we must ensure good health. Secondly, let's take a look at how to lose fat. Don't ask what you can lose weight without eating, what you can lose weight without eating, and when it is easier to lose weight by exercising. If you want to lose weight, you must eat well and exercise regularly. 1, pay attention to the daily heat difference. In order to ensure health, we must make the total calorie intake meet the needs of basal metabolism, and we must control the daily calorie gap within 1000kcal, otherwise it will lead to the decline of basal metabolism, and the body will be scarred before the fat reduction is completed. (The calculation formula of basal metabolism is attached at the end of the paper) 2. Balanced distribution of calories from the perspective of nutrients Since we know that any kind of nutrients is indispensable, let's start to scientifically distribute the calories of various nutrients (only the ratio of carbohydrates and protein to fat is indicated here). In order to meet the demand of reducing fat, it is necessary to control the intake ratio of three nutrient elements roughly as carbohydrate: protein: fat =4:3:3 (the ratio here is the ratio of energy to calories), which is more conducive to effective fat reduction, and then evenly distributed to each meal to achieve the effect of balanced calorie ratio. 3, with reasonable exercise here includes two categories: one is aerobic and the other is anaerobic. Most of our daily calorie gap comes from daily exercise. The more exercise, the better. It is more important to choose the appropriate form of exercise. Bian Xiao suggested here that aerobic consumption combined with anaerobic consumption can slightly increase basal metabolic rate (so that you can eat more slowly) and increase daily consumption. You can choose to exercise 4' 6 times a week according to your physical condition. In order to adhere to it for a long time, you can adjust it flexibly and conform to your own life rules.
Running is an aerobic exercise, which contributes to heart and lung function. Before running, you should also pay attention to warm-up exercises and running methods and taboos, so as not to lose weight and affect your health. Below, I'd like to share with you the precautions for losing weight by running efficiently and healthily.
1, stretch your body before exercise and make full preparations. When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging. After getting used to jogging, find the best running speed without feeling tired.
2. Many friends will land on the ground with their forepaws when running, which is easy and labor-saving, but the MM with thick calves is not suitable. The accurate way to prevent the calf from getting thicker is to land on the heel and then jog with the whole foot on the ground.
3. Keep breathing rhythmically while running. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing. In order to expand vital capacity, abdominal breathing is used.
4. Stretch after running and do enough relaxation activities. Stretching after activity is the key point of calf shaping. You can stand an arm's width away from the wall and support it with your hands. The body forms a 30-degree angle with the wall. After 5 minutes of confrontation, I feel that the muscles of my calf are infinitely stretched and can be adjusted according to my body flexibility.
5. After exercise, rub your body with hot water instead of cold water. Drinking water and eating after exercise should be carried out after the heart rate returns to normal level.
6. Friends who want to lose weight should not exercise too much. High-intensity exercise basically does not consume fat, and sometimes it will increase the accumulation of fat in the body.
7. After running, you can soak your calves in hot water, listen to music and read books to promote blood circulation in your calves and relax your nerves.
The next article will update how to quickly and scientifically stovepipe, and friends who like it can pay attention to it!