But why do many people find that “running can’t lose weight” after trying to run for a period of time? There are many reasons for this, such as excessive supplement after exercise, insufficient water supplement during and after running, or the exercise intensity did not improve in time after running for a period of time, or the running plan was not scientific enough, which caused injuries and hindered the continuity of running weight loss, So one of the most important principles of running to lose weight is to keep it going
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For example, the shoulder width of the hip, waist thin, joint slightly thin, muscle fiber long and round people in the embryo type constitution, on the basis of eating more fruits and vegetables, each meal carbohydrate content should be maintained at 40% – 60%
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A survey by the sports goods manufacturers association found that nearly 80% of women are not in the habit of doing weight training, which may be one of the reasons for the bottleneck of weight loss program
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“You can do strength exercises like push ups and squats,” Dunn suggests
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Because of this, improving the mileage or speed of running is the key to continuous fat burning
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Can running really reduce weight? This is a question that many people will ask when they fail
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There are many reasons for Wang Qingpu, an intern of surging journalist Ma Zuoyu, to start running
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While making a healthy diet plan, as long as you can keep your mouth shut, the effect of weight loss will be obvious“ If you don’t make any changes to your diet and just rely on running to lose weight, the effect is not obvious
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This applies to running as well
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” Katherine beers, academician of the American College of sports medicine, emphasized the key points that “fat paper” should pay attention to in running
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For those who have a broad chest, thick joints, hip wider than shoulder, short limbs and relatively round body, they should eat less and more meals, with 25% carbohydrate, 35% protein and 40% fat in each meal
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Weight loss is the most common one; There are many reasons to stop and give up running, and losing weight is the most common one
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As a result, people who eat a healthy diet are more effective in losing weight
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Dunn gave a 4-week “run walk run” training plan, which started with fast walking, gradually changed to run walk balance, and then run accounted for a larger proportion
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The problem is not running, but the intensity of the exercise
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Can running really reduce weight“ Running is one of the most effective fat burning exercises
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In addition to endorphins and enkephalins, running also releases an endogenous cannabinoid that helps regulate pain, mood, appetite, memory and fertility, according to a study in the professional journal Experimental Biology
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But there are also rules in the intensity of improvement
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More importantly, running to lose weight is actually a “comfortable” way
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It’s important to note that if you eat too few calories, you may feel so tired that you can’t continue to exercise
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Recently, the US sports website women’s health invited long-distance running coaches, triathlon experts and doctors of nutrition and physiology to create a “Complete Guide to running to lose weight” for those who want to lose weight through running
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Another survey in the same year showed that overweight or obese people who had a long-term healthy diet and exercise program lost more weight than those who only relied on diet programs
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For example, if you run 3 kilometers and burn 300 calories, but you eat another 400 calories, it’s hard to lose weight
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” For all dieters, associate professor Byers, who focuses on exercise and nutrition, gives this advice
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“It’s very important to let the body recover slowly from the stress.” In addition to the physical pressure, for the beginners who need to lose weight, their heart and lung have not reached a certain strength
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If it’s already easy to do a unarmed squat, try a weight-bearing squat
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” Of course, weight loss is not a simple addition or subtraction of calorie consumption and intake, but only when the body is in a “low calorie” state, can it have an ideal weight loss and fat reduction effect
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05 join the strength training, fight against the “hit the wall period”, many choose to run to lose weight “fat paper” will find that after the initial stage of obvious weight loss effect, weight loss will enter a “hit the wall period”
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Not only that, according to associate professor beers, running with a healthy diet can bring other benefits besides weight loss, such as improving mood, promoting heart and overall health
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In addition, scientific experiments have also verified the feasibility of running to lose weight
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So, how can we eat healthily? Beers gave a simple suggestion: first, eat more fruits and vegetables; Secondly, choose more whole grain food; Third, eat healthy fat; Finally, reduce the intake of processed food
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It’s an iron rule to eat more fruits and vegetables
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Specifically, for different physique of “fat paper”, there are some different choices in diet
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VDOT coach Karen Dunn stressed, “if you run too fast at the beginning, it’s a challenge for the heart and lung, and it’s easy to cause physical and psychological discomfort.” So, how should “fat paper” get started? Dunn’s professional advice is not to worry about the initial weight loss effect is relatively slow, to “run walk run” such a step-by-step process into the weight loss cycle, is the most reasonable
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Everyone’s body is a machine
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For heavy weight runners, the risk of injury is very high if there is no reasonable plan at the beginning of running“ For beginners, especially for heavy weight runners, running will cause some loss of joints
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” A study in 2009 showed that obese men and women exercised five times a week for a total of 12 weeks
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You only need a pair of decent shoes, and one or two friends can make a walking or running plan
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As early as 2013, a large study compared the fat burning effects of walking and running
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But some of them asked, “in the process of reducing calorie intake, you still have to eat a balanced diet
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The data show that, especially for men and some heavier women, walking and running can reduce weight, The weight loss effect of running is more obvious
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Senior tiesan coach Angela Rubin stressed that the weight loss effect of “fat paper” is not ideal, often because they overestimate their calorie consumption, and then add too many calories to their diet“ People tend to overestimate the calorie consumption of running
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You have to combine the two
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” That’s the answer given by Daniel O’Connor, a professor of health and human kinesiology at the University of Houston, “and it’s much cheaper to lose weight by running than to hire a private trainer.” In fact, there are so many motivational stories about running to lose weight
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” Adding more muscle, including the core, also increases metabolism when you’re not running, and allows your muscles to “burn” more calories.
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As Dunn said, “every time you increase the speed and mileage, the increase should be controlled within 10% of the previous stage.” In addition, strength training or high-intensity anaerobic training is also necessary
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Over the past six years, researchers have conducted a survey on more than 45000 walking and running enthusiasts
If you do the same thing over and over again, the process will become easier and easier
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A professional study in 2009 also showed that regular resistance training can increase the resting metabolic rate, muscle strength and non fat weight of men and women
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