How to lose weight through exercise without growing muscle

The number of obese people in today's society is still increasing. This has a lot to do with the current living habits and eating habits. Therefore, people especially want to lose weight, but not all weight loss methods are suitable for female friends. Therefore, it is best to choose some exercise methods that can lose weight without growing muscles. So what are the methods of exercise to lose weight without growing muscles?

1. Swimming

Among the many ways to lose weight, exercise is the safest and most effective way to lose weight; but among the many sports, swimming is one of the most effective weight loss exercises.

Swimming is an aerobic exercise that consumes a lot of calories. This is because the heat conductivity of water is 28 times that of air. The amount of heat consumed by a person staying in water for 8 minutes is the same as the amount of heat consumed in air of the same temperature for 2 hours. So it has a better slimming effect.

When swimming, the human metabolism rate is very fast, and 1100 kilojoules of calories can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.

When swimming, the buoyancy of the water will lift up the body, the hands and feet will work together, and the joints and muscles of the whole body will work together to make the person's body more symmetrical.

2. Jogging

Simple and easy running is called the king of aerobic metabolism, and jogging among running is even called fitness running. Jogging is a simple movement, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.

During jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, it can also burn fat, thereby reducing fat storage in the body and achieving the effect of weight loss.

But it should be noted that you should replenish water in time when jogging. It is best to run 3,000 to 5,000 meters every day. Just run normally without running on the forefoot. After running, you should do muscle stretching exercises for about 15 minutes.

3. Speed ​​running

This running method, which allows you to run fast and slow at times, is simpler, wilder and more casual, and there are no rules to follow.

Moreover, combining fast running and jogging, two types of exercise with different intensities, can consume both sugar and fat at the same time. Studies have found that variable-speed running is the best way to lose fat.

This is because when the human body is exercising, the energy consumed by the body mainly comes from sugar and fat. During short-term, fast, high-intensity exercise, sugar is mainly consumed; during long-term, moderate exercise, fat is mainly consumed.

This article introduces to us in detail some ways to lose weight through exercise without growing muscles. In fact, swimming is a very good way to lose weight because people consume a lot of calories when swimming, and it will not make their legs grow larger muscles.