How can I run without gaining muscle?

The most important thing to lose weight is to rely on regular exercise. We can lose fat by jogging, but many female friends will have some concerns about this, worrying that they will grow ugly muscles after running exercises. So how can we avoid growing muscles? This requires us to arrange our running methods correctly and reasonably when running, so as to achieve the goal of effective weight loss while avoiding the embarrassment of thick legs!

If we want to lose weight, what we actually need to do is to burn fat. Fat is stored in our body as a form of energy and serves as a backup energy source. So here comes the point, what exactly is the energy we consume in our daily lives? It's actually glycogen. Studies have shown that the first 20 minutes of aerobic exercise only consumes glycogen, and only when aerobic exercise lasts for more than 20 minutes will our body begin to consume fat. If you want to achieve a more obvious fat-burning effect, the aerobic exercise time should be kept between half an hour and 45 minutes.

However, I hope that all female friends will not blindly extend the exercise time in order to lose weight faster. If we do aerobic exercise for more than an hour, what is broken down and consumed in our body is not only fat, but also muscle and protein.

As mentioned above, a certain degree of muscle is only beneficial to our female body shape and has no harm. Moreover, due to the existence of muscles, even when our body is at rest, the metabolic rate will be higher than before, so even when resting, the calories consumed by the body in a day will increase greatly accordingly. It is estimated that for every pound of muscle gained, the body consumes an additional 50-100 kcal of calories per day. The most important thing is that the decomposition and consumption of muscles and proteins will make our bodies weaker and worse. Don’t ignore it, because this “weakening” also includes functional failure.

Therefore, I hope that everyone can allocate running time reasonably while running, and control the intensity of running according to their actual situation. Do not increase the running time in order to achieve quick results, and do not give up easily because of no effect. Use a reasonable and scientific way to control your exercise volume and ultimately achieve the goal of healthy weight loss!