But doing it right is more important than doing it well.

I also run every day, but I just can't lose weight.

Many friends insist on running every day.

Besides, I'm sweating all over. I'm too tired to do it.

But I just don't lose weight.

These people began to wonder if they were hereditary,

It can't be reduced at all,

Some people even think that running does not lose weight at all.

Running to lose weight is a proven effective way to lose weight. Running is really good for your health, and men, women and children can participate. Running weight loss plan is a method that every girl has implemented on the road to lose weight, but either she can't stick to it or she doesn't lose a few pounds after a few months. What is the deviation between this ideal and reality? Is it a bad running method? Or ... Do you have the same question?

Because if you want to lose weight by running, the efficiency of running and the way of running are scientifically matched, instead of running around downstairs. Girls, in particular, don't care much about the details and precautions of some scientific actions, so the effect is average, and the final result is to give up fat loss. So, what I want to share with you next is how to make running a fat-reducing weapon.

Think about it, are your running styles the same?

Our bodies are the most complicated instruments. When you start running, your body will consume a lot of energy because you don't adapt, but if you run like this every day, your body will begin to adapt to your motor function, and then you will minimize energy consumption. Therefore, you can run so many distances and use the same speed, but the fat-reducing efficiency is very different.

Find out carefully whether you run like this every day and feel more relaxed, and if you keep running like this, the metabolic mechanism of your body will continue to learn, and then under the same exercise situation, the calories burned will be less and less.

If you can't reach your limit every time you run, then the golden period of fat loss is when you feel very tired at first. For example, you will lose a few pounds in the first week, but it will have no effect later. Therefore, in the process of high-efficiency fat reduction, we will choose advanced exercise methods or varied exercise methods, which will make the body unable to adapt, thus improving the highest efficiency of exercise fat reduction.

Simply put, either refresh your record every day and make yourself feel tired and difficult forever. Or, exercise in a variety of ways, such as running today, weight training tomorrow, and skipping rope the day after tomorrow. Take a sprint the day after tomorrow, so that your body will never find the law of your exercise and there is no way to mobilize your function to adapt.

On second thought, do you always run the same distance?

We always say that you start burning fat after running for 30 minutes. Then, many friends will set the time as 45 minutes and run like this every day. As long as it reaches 45 minutes, we will end today's exercise. This method is very good for the exercise endurance of the body, but it is not helpful to improve the efficiency of fat reduction.

From another dimension, the most efficient time to lose weight is to reach the heart rate of burning fat. When you run like this every day, your heart rate will drop day by day, so even if you reach this amount of exercise, the exercise effect will be mediocre.

Authoritative experiments do this:

Two groups of people, one group does 4-6 groups of 30S sprint; One group jogged for 45 minutes every day. As a result, the fat burning efficiency of the partners in the latter group is more than twice that of the former group. A lot of anaerobic exercise and aerobic exercise are mixed together, and the exercise that reaches this critical point is actually the most efficient in reducing fat.

Think about it, do you run too much?

The more exercise, the better the effect. This is an illusion. Authoritative data combined with a large number of our cases show that a large number of low-intensity and long-term running will directly lead to the disorder of hormone secretion in the body, and as a result, the weight will rise instead of falling. Long-term exercise like this will make your body exhausted, and then it will directly delay your recovery. When you are extremely tired, you will slow down your metabolism. At this time, you will naturally gain weight.

Therefore, we require that the daily aerobic exercise time should not exceed 1 hour. 1 hour is a very good exercise time, too long will affect the speed of fat loss. We have a little friend who loves running, and then we spend 2-3 hours running every day. As a result, her fat loss data is not ideal. For such a small partner, we generally suggest using each other's exercise time to do some anaerobic exercise, resistance exercise and core strength training, so that the effect will come out immediately. You can try if you don't believe me.

Do you always count calories burned?

At present, all sports equipment or sports apps will calculate your approximate exercise calories. But you should know that the calories you burn are not equal to the fat you burn. A lot of software, sports equipment, that is, a rough estimate, really want to let the meat go down, there are many conditions to produce results.

If you only focus on calories and then calculate how much meat you have lost, you will be disappointed.

We must be psychologically prepared for this. While doing aerobic exercise, we should pay more attention to the use of muscle groups. The more muscles are used, the more calories are consumed, and the corresponding fat-reducing effect will be improved. Therefore, we have always suggested that we should cooperate with some anaerobic exercises when we are aerobic, and do more muscle exercises in other parts after running, so that we can fully consume calories and exercise muscles more harmoniously.

Is your aerobic exercise just running?

Many friends are superstitious about running and think that running is the best way to lose fat.

However, if you only have running in your exercise menu, no matter how you change your mode and increase your running speed and time, you still can't get the most efficient fat-reducing part of running.

Because no matter what, you still run, go to heaven or run. And your body will adapt to it more or less, which leads to the physical adaptation problem mentioned above.

If your aerobic exercise is diversified, such as skipping rope, hiit, swimming, elliptical machine and spinning bike, not only will your body and mind be very happy, but more importantly, different muscle groups will make your body unable to fully adapt, so you can always choose the most efficient part of aerobic exercise to lose fat, and at the same time, you will always maintain a high degree of sports enthusiasm.

high mountain

See, losing fat is not just a silly run, but a whole process full of scheming. This kind of scheming is aimed at the efficient and mysterious machine of the body, which makes it impossible to guess what the owner wants to do, resulting in the need to mobilize a lot of fat in exchange for energy to adapt. So you can lose weight as quickly as you wish.

Shut up and slim down. We are a fitness, fat burning and slimming community-yuppie slimming interest group.

Find the official account of WeChat and the "Ya Fei Slimming Interest Group" on the social application of friends circle, and you can find us.