When running to burn fat, in order to make the effect of burning fat better, you need to change your pace actively. First, you need to run for a long time with big strides, then you need to run for a short time with small steps, or you need to change the two steps to run with each other. In this way, the running mode of changing the pace can burn your body fat better and play a better weight loss effect.
1. Eat more edible fiber
It's also very important to eat a scientific diet while running to burn fat. We must control the calories we eat every day. When we lose fat, we must move three times and eat seven times. When running to burn fat, we must eat more and eat less. When eating, we must pay attention to the healthy diet.
We must eat more coarse grains, fruits and vegetables, lean meat, dairy products, eggs, fish, beans and bean products. We must not eat sugar or high fever Amount of food. Especially the friends who run and lose fat, don't let their sweat flow because of the uncontrollable intake of Ren Liang!
2. Run slower
Many people think that the faster the fat burning running, the better the effect. In fact, this is not the case at all. Although the method of running to lose weight consumes a lot of calories, if not paid attention to, it may cause a large number of growth of calf muscles, resulting in calf thickening, and it needs to be noted that the fat will start to burn officially after 30 minutes of running, so If you choose to run fat burning, you must keep running for more than 30 minutes. You can run slower and longer.
3. Always stretch your calves before and after running
The first step of fat burning running is to do warm-up exercise -- stretch the lower leg. Since primary school, when we have physical education, the teacher has taught us to do warm-up exercise before exercise to prevent muscle strain. How can we forget the teachers' respect and instruction when we grow up? Therefore, before we run to lose weight, we should first stretch the leg muscles, so that the leg can meet the following sports in the best condition.
The taboo of running to lose weight:
1. Eat a big meal after running
After running, you burn a lot of calories, which can cause hunger, but it's important to eat wisely. Eating junk food will not only give you more calories than before, but soon you will be hungry again. Although a snack is essential after a run, it must be a protein and carbohydrate rich food with no more than 150 calories.
If you don't eat until you've finished running, make sure you distribute your meals properly and don't gobble up your efforts. If you're completely hungry every time you finish running, that means you should get some food before running.
2. The amount of exercise can not meet the needs
If you can't run effectively, look at your schedule. One 45 minute run or two 20 minute runs a week doesn't burn enough calories to lose weight. To lose a pound a week, you need to burn 500 calories a day through a combination of diet and exercise. If weight loss is your goal, then you need to run 3-4 times a week, intermittently, in combination with other calorie burning aerobic exercises and / or metabolic strength training.
3. Less consumption than expected
When you're sweating after the run, you believe you've burned 500 calories. But is that true? In fact, a 150 pound woman can burn 495 calories by running 45 minutes at a 10 minute pace per mile. If you don't run long or fast enough, you don't burn as many calories as you think. You'd better use a heart rate monitor or some practical running app to track your workouts and make sure you burn enough calories.
4. Do the same exercise again and again
If you find a good place to practice 3 miles at home, it may help you form a running habit. But the problem is, you keep repeating the same run, and after a few weeks, your muscles will get used to it. This is one of the reasons why weight loss has entered the platform period.
5. Only look at the numbers on the scale
Running is one of the best ways to lose weight because it helps to reduce fat and promote muscle growth. Muscle tissue is denser than fat tissue, so less space is needed. This means that while you may not lose weight (or even gain a little), other things, such as the size of your waist, chest, or the shape of your butt, can change.