After reading the description of the problem, the topic belongs to the type with relatively large cardinality. Then I don't recommend you to run, or other aerobic exercises with higher impact, because it will bring more pressure to the joints.
In addition, it is very normal and tolerable for the whole body to feel pain after exercise. If you think it's too sour, it may be that your plan is unreasonable.
In your case, you have a large weight base and are afraid of muscle pain, so the only simple and effective way to lose weight is through diet and neatness.
How to Reduce Fat: Necessary Conditions
Eating clean, eating healthy, eating less carbohydrates, eating less fat, eating less junk food, eating six meals a day, exercising and so on, all of which I said will help to reduce fat and will certainly promote it. But they themselves, no matter which kind, can't lead to the loss of fat. In fact, you can still lose weight as long as you guarantee one thing and do the exact opposite of the above.
Simply put, this thing is to create a heat gap. This is an eternal truth and a fact proved by numerous scientific researches. Even if you don't exercise, you will lose weight as long as you create a heat gap. Even I would strongly recommend dieting to create a calorie gap, because it will be much simpler and more efficient. So how to create a heat gap? We must first understand the concept of total daily energy consumption.
Total daily energy consumption (TDEE)
TDEE= basal metabolism (BMR)+ food thermal effect (TEF)+ exercise consumption (EAT)+ non-exercise consumption (NEAT).
As long as the total calories of food you eat every day are less than TDEE, you can create a calorie gap and you will be thin. Then we will analyze them one by one.
1. basal metabolism
Basal metabolism depends largely on your weight. The greater the weight, the higher the basal metabolism, which is difficult to change when we lose weight.
2. Thermal effects of food
We also need to consume energy when digesting and absorbing food. Among the three nutrients, protein has the highest thermal effect (20%). Therefore, eating more protein during fat reduction can improve the thermal effect of food. Not only that, protein has a strong sense of fullness and satisfaction, but also can prevent the loss of lean body mass in the process of reducing fat. Therefore, it is strongly recommended that the subjects ensure the intake of protein.
According to your information, the required protein is still quite high. So I recommend using protein powder to help meet the demand of protein all day. In fact, when I lose weight, I drink protein powder of Muscle Technology every day, not because it is magical, but because it can help me meet the demand of protein for a day.
100g meat generally contains about 20g of protein, which is easy to bring in a lot of oil when cooking, which is not good for reducing fat. But with the help of protein powder, we can avoid this shortcoming. In addition, protein powder is convenient and does not need to be prepared, so it can help supplement protein anytime and anywhere.
Generally speaking, I still suggest that most of protein comes from meat, eggs and milk, and then the insufficient part is helped by protein powder. Think of it as eating eggs. The intake time is not very particular. You can take it with meals, before exercise, after exercise and before going to bed, as long as it can help you meet your intake throughout the day.
For example, this is my meal of the day. The staple food is miscellaneous grains rice, and the vegetables are baby dishes. When protein had no time to cook, he washed a spoonful of protein powder. My diet is relatively simple.
3. Sports consumption
We all know that exercise consumes energy. But if we completely expect exercise to consume energy, we may let you down. However, strength training is necessary to reduce fat, because only strength training and adequate intake of protein can help us maintain or even increase lean body mass.
Speaking of which, by the way, I will take creatine in addition to protein powder during fat loss, because creatine is very helpful for strength training during fat loss. Many people think that creatine can only be drunk when gaining muscle, but it is not. Although the body stores water after taking creatine, the water is stored in muscle cells, not under the skin. In addition, there are a lot of studies to support the effectiveness of creatine. Creatine can help us maintain strength during fat loss, thus maintaining muscle content, which is a very good thing for fat loss.
As for the method of taking creatine, it is very simple, there is no need for shock period, and the intake time is not important, but I usually take it with protein powder. After all, creatine has no taste, and it is convenient to put all powdery things together.
4. Neat
NEAT refers to the energy consumed by all activities except formal exercise. From now on, you brush Zhihu, blink, shake your legs, do housework, buy food, and so on. , can be counted as neat.
From the picture above, you may only exercise for 3-5 hours a week, and what you do for the remaining 163- 165 hours is very important. Everything you do will add up.
For example, this study compares the differences of neatness among people in different occupations [1]. NEAT has a minimum of less than 500 cards, while NEAT has a maximum of nearly 2000 cards! What concept? Exercise can only consume three or five hundred calories. Therefore, there is a big difference between neatness and eating.
In fact, in terms of weight loss, neatness is even more important than formal exercise. Some people think that to lose weight, it is necessary to increase the amount of exercise, and the intensity of exercise is also great. As we all know, our daily exercise time is limited, and the energy consumed by exercise is lower than we thought, especially when you are in the late stage of losing weight, your body will reduce the energy consumption of aerobic exercise to "save energy". In addition, if you are too tired to exercise, it will lead to a great reduction in the amount of activity during non-exercise time!
Think about it after every high-intensity leg training and the next day. Can you sit instead of standing and drive instead of walking? If the neatness is affected by regular exercise, it may be counterproductive. As I mentioned above, NEAT is even higher than the energy consumed by exercise in some people.
Therefore, the importance of neatness to lose weight is greatly underestimated! Everyone is emphasizing the importance of exercise. In fact, it is one of the simplest and most effective methods.
So how can we improve our daily cleanliness? Very simple, it is to consciously increase the amount of activity, such as:
Take the stairs instead of the elevator.
Drive as little as possible when going out.
Buy food and cook by yourself
Even if you drive out, you should park a little farther and walk a few more steps.
Set an alarm clock, sit for a while and get up and move.
Well, after calculating TDEE, you only need to consume less energy than this. Of course, you can't calculate TDEE, and you don't need to. You just need to monitor your weight, and the trend is downward. Telling you TDEE is to let you know the factors that affect weight loss.
summary
In my opinion, the simplest and most effective way is through the diet and neatness I mentioned. For losing weight, they are more important than exercise. Of course, if you have time, I still suggest you do strength training.
References:
[1]von Loeffelholz C, Birkenfeld a. The role of heat production of non-exercise activities in human obesity. [updated on April 9, 20 18]. Published in: Feingold KR, Anawalt B, Boyce A, etc. Text [Internet]. South Dartmouth: MDText.com Company; 2000.