Running weight loss plan, 2 months, 3 stages, lose weight quickly!

Life is becoming more and more convenient, and most people have developed some bad habits, resulting in more and more obese people. If you want to lose weight, in addition to exercise, diet control is also the key. This content focuses on the way of running to lose weight and control diet, to explain how to arrange running to lose weight?

Running is an exercise suitable for all ages. The purpose of running for most people is to lose weight. Therefore, relatively speaking, running is a moderate-to-low-intensity exercise with good weight loss effect. Moreover, long-term running can not only lose weight, but also enhance cardiopulmonary function, improve physical fitness and physical fitness. There is more and more stress in life, and during running, dopamine can be secreted, which makes people feel happy. Therefore, insisting on running can also reduce the stress in life.

Generally speaking, running for 1 hour consumes about 500 calories, so if you keep running for a long time, you will gradually lose weight and gain a good figure.

Although running has a good weight loss effect, it is often difficult for many beginners to stick to it. why? Because the people who want to lose weight by running are basically fat people, and fat people have very poor physical fitness. If they don't run for 10 minutes, they will be too tired, and they will feel sore all over after running, especially in the legs, which will make many people Unable to hold on.

Novice runners have a mentality that they want to lose weight quickly, so they often run blindly, which will lead to failure to lose weight. Therefore, whether it is to gain muscle or lose fat, you must follow the rules of fitness-cycle and gradual. At the beginning of running, we should choose a running intensity that suits us, gradually improve our physical fitness, and then further increase the intensity of running, which will make it easier for the body to persevere, and it will also improve the efficiency of fat burning.

The author introduces a novice running weight loss plan today. After 2 months, the weight can easily lose more than 10 pounds. This running plan is suitable for people with a low weight base (120 catties for girls and 140 catties for boys).

But this weight loss plan you need to do: control your diet, you can't eat everything, you must quit all kinds of snacks, and eat less high-calorie and high-fat foods. Eat more vegetables, the staple food is mainly light, and ensure daily sleep time. If you can't do that, then you won't be able to lose weight, and the plan won't make sense to you.

The following introduces this 2-month running weight loss plan, we have to do it in 4 stages:

Phase 1: During the first two weeks, we should do basic training. During the running period, use a cycle of 10 minutes of brisk walking and 5 minutes of jogging, training 5 times a week, resting for 2 days, and keeping the time of each training above 40 minutes. Use 2 weeks for basic training, the purpose is to improve cardiopulmonary function, let the body adapt to the intensity of exercise as soon as possible, and prepare for the next training. Of course, the body is also burning fat during this time.

Phase 2: Primary training period (weeks 3 and 4). In the qualifying stage, jogging is used as the main transition. There are also 5 training sessions per week, 2 days of rest, and each training session for more than 40 minutes. By jogging, you can strengthen cardiopulmonary function, further improve endurance, and speed up fat burning efficiency.

Stage 3: Physical breakthrough stage (weeks 5 and 6). After the second stage, with the improvement of cardiorespiratory function, the body has adapted to medium and high-intensity training, and in the third stage, you can jog for 10 minutes and fast run for 5 minutes to perform circuit training in groups, each training 4 groups, each time 30 It takes about a minute or so, which can effectively put the body into a fat-burning state. At the same time, running at this training intensity can also exercise muscles and prevent muscle loss.

Stage 4: High-efficiency fat loss period (7th and 8th weeks). After the first three stages, the body can withstand high-intensity running. In order to improve the efficiency of fat loss, we need to add other high-intensity and high-efficiency fat-burning movements - skipping rope. In this stage, you can start by jogging for 20 minutes and then skipping rope for 20 minutes. Only by increasing the intensity of exercise can the efficiency of fat burning be improved.

Further reading:

How to improve fat burning efficiency during running? Pay more attention to maximize your weight loss efficiency!

Non-standard fitness movements can cause knee pain, but this is only a symptom, there are other reasons!

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