Does jogging help you lose weight or build muscle?

There are more and more obese people. Now many people are troubled by obesity and try their best to solve the problem of obesity every day. Almost all of them have more fat on their stomachs and legs. Which fat can be reduced by jogging every day? Will the fat on the stomach slowly decrease? There are still many people jogging in the morning. Now most people choose jogging as an exercise and think that jogging can consume the body's energy. If you persist for a long time, there will definitely be good results.

1. First, you need to measure your basic weight and then set a goal for yourself, such as jogging for an hour every day, or one hour in the morning and one hour in the evening.

2. You have to persist for a period of time before you can see the effect. It may not seem obvious at the beginning. Train 3-5 times a week, preferably between 5 and 6 pm every day. This is the best time for weight loss activities.

3. Generally, it is better to stay awake for more than 40 minutes and sweat slightly. It depends on individual differences and personal qualities.

4. Pay attention to a light diet, drink plenty of water, and eat less spicy and other irritating foods. Pay attention to strengthening physical exercise, go to bed early and get up early, and develop habits and nature.

5. Exercise intensity: Only when the intensity reaches the required level can fat be burned. The intensity is usually controlled by the exercise heart rate. It is best to keep the exercise heart rate between 115-130. If it is lower than 115, the oxygen intake is insufficient and the fat burning effect is not good. If it is higher than 130, it is easy to feel tired and difficult to persist.

6. Sudden increase in exercise will inevitably increase your appetite. It's time to test your perseverance. Most people give up at the diet stage. But don't reduce your intake drastically suddenly. Just keep it the same as usual. If you don't like starchy foods, you can replace them with some protein foods. Chicken and fish are both high-quality proteins.

If you just want to lose belly fat, you can try sit-ups. Doing about 20 sit-ups a day will also have a certain weight loss effect. In fact, if you want to lose weight, you must do it within your ability and don't do too much training just to lose weight. As mentioned in the article, if the exercise intensity is too high, you will feel hungry, so you will eat more and the exercise will be ineffective.