Why don't I grow muscles when I exercise to lose weight?

Why don’t I grow muscle by exercising to lose weight? This is also something that many female friends need to understand, and it is also something that many female friends are particularly afraid of. When exercising, not only does our physical fitness improve, but we also lose weight. So how to avoid growing muscles while exercising and losing weight is something that many women particularly want to understand. Let's take a brief look at it below.

I want to run but I am afraid of getting "carrot legs"

Repeatedly exercising a part of the body may be effective in losing weight, but you can't stop muscle growth. Xia Hua, from the Sports Training Room of Suzhou Institute of Sports Science, believes that one should not rush to lose weight and get in shape, nor should one stick to just one sport. Among the common sports, running is very effective. However, many women who want to lose weight run for 1 to 2 hours at a time and do not control their speed well. After running for a month, their weight will change, but some people will start to gain more muscles in their calves. Instead of shaping their bodies, their calves will become thicker and stronger. This is true for running, and the same is true for other activities.

Body shaping exercises, like eating, require "nutrition balance", reasonable allocation of exercise volume and changes in exercise methods. If you exercise in the gym, the best program is treadmill (or bicycle), local strength exercises, aerobics (or swimming), and the exercise time for each item should be 10 to 20 minutes.

If you are doing fitness exercises outdoors, it is best to jog for 10 to 15 minutes first, and then do some waist and abdomen exercises, individual sports activities (such as ball games, skipping rope, fitness equipment, etc.), and then when doing some ball games or fitness equipment exercises, it is best to ensure that the exercise methods are diversified and try to involve more parts of the body in the exercise.

Whether indoors or outdoors, exercise time is an important indicator to ensure the effect. A total amount of exercise of one to one and a half hours will not make you feel tired and the effect will be very good. While exercising, athletes should control their pulse. About 20 times/10 seconds is an aerobic metabolism state that can fully burn fat. Doing this can not only help lose weight but also make the body shape more perfect.

If you want to make your body more perfect, you can occasionally give yourself some special training. Aerobics, Latin dance, and yoga are all good exercises for body shaping.

Now after reading the above introduction, you should understand why you don’t grow muscles when exercising to lose weight. This situation is also something we need to pay attention to when exercising in normal times. After paying attention to the correct methods and precautions during exercise, we can not only achieve the effect of losing weight and strengthening the body, but also avoid growing muscles.