No. 1: It doesn't matter if you lose weight for three months 10 kg, it depends on whether it really exceeds 10 kg. If it really exceeds, three months will definitely be reduced. However, if you are not overweight, but you feel fat, then you can't lose weight.
Second: it must be clear that it is impossible to reduce 10 kg mainly from the legs. Subtraction is the whole body, and many parts will have an impact. You may also lose weight where you don't want to lose weight. This phenomenon is inevitable. Because after many times of repair training, your body will be better. Losing weight is only one of the steps to shape your body. There are still many such "ones" to be done later, and your body will gradually get better.
Third: losing weight is determined by three aspects: training, nutrition and rest.
About training
The training you described is far from enough. If you just walk for three months, you won't make much progress. The achievement in training depends on two points: 1 the continuous improvement of sports performance and the continuous improvement of sports technical level. If you walk for three months, it means that your sports ability can't be improved well, so you won't get good grades. The way is to go first, but go faster and farther every time. You can run slowly and run faster and farther every time. Let your sports performance continue to improve, so as to lose weight.
In addition, only this kind of running to lose weight, 1 First, it is slow to lose weight, and second, it is difficult to maintain after losing weight.
The reason for 1 is that when you exercise, fat is broken down into glycerol and fatty acids, and then used as "sports fuel". Glycerol is consumed through our liver, while fatty acids are mainly consumed through muscles. If your muscle components don't go, your muscle's working ability is not high, and you will lose weight slowly.
The second reason is that losing weight by aerobic means, as mentioned above, is mainly in the form of consuming energy, so that we only do things from consumption, and the body itself has not established the ability to defend itself from getting fat, so it is difficult to maintain your grades. Therefore, we should improve our metabolism while losing weight. Only muscle strength can improve the body's metabolic ability, there is no second one, so we must carry out scientific and reasonable strength training.
So your training should not only be running, but also strength training, which is a perfect combination.
As for yoga, he didn't lose weight, just consider him yoga.
Talking about nutrition:
You mentioned dieting above, but this word is wrong. Losing weight doesn't need to be "frugal", but it should be "reasonable". If you are reasonable, the nutrition you eat can not only meet the needs of the human body, but also not cause unnecessary, that is, neither more nor less. Eating too much will make you fat, but eating too little will not work. 1 means that if the nutrition you eat can't keep up with the quality of your training, it will definitely not work. If the training quality is not good, losing weight will become a joke. In addition, if you eat too much, new problems will come again, and your weight will be reduced, making it even more difficult to lose weight. If you continue to eat like this for a while, you will feel unwell and should go to the hospital.
Nutrition is not bad, so it is good to eat more. The calculation of nutrition is based on seven elements: gender, age, height, weight, exercise purpose, exercise intensity and exercise cycle. According to these, figure out how much you should eat a day, how much you should eat at each meal, what nutrition you supplemented at the first meal, and which one accounts for the most.
Here are some examples of these recipes (these are made by others according to their own situation, and you can also make them yourself).
Finally, rest.
We must keep "enough time" and have high quality sleep. The principle is this: during the training process, we should have a reasonable "physiological rest" for our body, and then repair it through nutrient intake, and then we will look like what we need, and the repair process is more in your rest. .
These three aspects must, must, must be done well in order to get a healthy body.
Reply from fitness instructor who has been employed for 0/2 years.