So now that you have been running for a year, why hasn't your weight changed?

Let me analyze this problem in detail.

Analysis of your training mode.

Your current training is:

Train 7 times a week and jog for 20 minutes each time.

At present, it has been adhered to about 1 year.

The problem now is that the weight figure has not changed.

Analysis:

Jogging for 20 minutes, according to your current level, the normal mileage should be around 3.5-4KM.

The heat consumption is between 200 and 250 calories.

It must be clear that warm-up activities and stretching relaxation time before running cannot be counted as the total training time.

Why hasn't the weight figure changed?

It has something to do with your size.

If you are thin and have no excess fat, no matter how long you jog, it won't change much.

The main function of jogging is to increase heart and lung function, which can naturally reduce fat after a long time. But you don't have fat, you increase muscle endurance.

At the same time, running will also exercise the muscles of the calf and the back of the thigh. With the increase of muscle mass, the weight figure will not change much.

② The amount of training is too small.

Although you jog for 20 minutes every day, your body has adapted to this training intensity. If you operate in this mode, it won't change much.

And remember the effect of reducing fat, a jogging time should be at least 30-40 minutes, which is about 5KM-6KM. Only in this way can glycogen decomposition occur.

③ Dietary problems

Although I keep exercising every day, my diet is still the same as before, such as eating too much, eating fish at every meal and so on.

You haven't improved your eating habits. Even if you exercise, the calorie intake per meal is too high, so that one is positive and one is negative, and the weight remains unchanged.

2. How to adjust the training mode?

① Change the training plan

Change the daily training to four times a week.

Jog for 40 minutes for the first three times or set it at 5-6 kilometers.

The fourth jog is 1 hour or set to 10KM.

You have three days to rest, three jogs, and the fourth jog is a challenge.

In this way, your training intensity will increase and you will burn more calories.

② Reduce dietary intake.

The diet of three meals a day must be adjusted, and you can eat 8 points for each meal.

You can't eat too much for breakfast and dinner except at noon.

Usually, whole grains, low-fat, high-protein and low-sugar foods are the main foods.

3 pay attention to the body shape.

Not being thin doesn't mean you must be obese.

Find out your current figure and see if you have excess fat.

Don't care too much about weight, pay attention to exercise and basic diet.

Write at the end:

Sticking to punching in for fitness is a sign of self-discipline, but it doesn't mean the result is good.

Know your figure, don't just focus on your weight.

It's better to change to a running plan four times a week and increase the amount of training, so the effect will be better.