How to exercise to lose weight without growing muscles?

In real life, many people have unknowingly developed muscles during exercise, especially female friends. With the improvement of modern people's living standards, many women have very high requirements for body standards, so female friends want to have standard body curves to enhance personal charm. A good body will also increase people's self-confidence. However, it is very embarrassing that muscles always grow during exercise. How can you exercise to lose weight without growing muscles?

How to exercise without growing muscles

Diet: Avoid high-calorie, high-fat foods, fried foods, cola and other carbonated drinks must be avoided. The main way to eat is to eat small meals frequently, eat until you are half full each time, and eat more when you are hungry. Eat more fruits and other fiber, and drink more water when losing fat (by the way, I recommend a good liquid. Pour boiling water into a vacuum cup and wait for it to cool down. This water is very good. Chinese medicine calls it "revitalizing water")

Regular aerobic exercise: Regularly perform aerobic exercises such as running, aerobics, and rope skipping. The principle of exercise is that it should be effortless and last for a long time. After exercise, pay attention to sufficient stretching and relaxation to prevent muscle congestion and cause muscle enlargement. For example: jog three times a week, jog for 30 minutes, breathing in and out after three steps. Stretch your legs after exercise. If your calf muscles are sore, tap the calf and massage the "Zusanli" until the soreness is gone.

Moderate, low-load strength training: In addition to aerobic exercise, take out two days of free time a week to do small-scale strength training. Exercise principles: Make sure the weight of the equipment is moderate or light, practice more often, and the weight and number of exercises should exceed 70% of the maximum amount your body can withstand. For example: The maximum dumbbell lift is 30kg for 10 times, so our exercise should be set at 20KG 12 times, and practice more than 3 sets.

Sweat steaming: This is recommended for lazy friends. Regular sweat steaming can "force" out the fat in the body. This simple leisure activity can also have a certain weight loss effect.

It may not be suitable for everyone, but it has been successful for many people around me. Prepare a small towel and wrap it around the area where you want to lose weight. Wrap it tightly and then pull the towel tight and twist it back and forth. Adhere to it every day to have a certain local slimming effect

Pay attention to the methods and ways of running to lose weight

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.

Reasonably distribute the amount of exercise and change the way of exercise

Xia Hua pointed out that body-shaping exercises, like eating, require "nutrition balance", reasonable distribution 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.

To sum up, this is a detailed explanation of how to exercise to lose weight without growing muscles. Female friends should pay attention to relaxing their body parts during exercise to avoid building muscles. In addition, they should also pay attention to a balanced three meals a day, eat more fresh vegetables, supplement vitamins, exercise appropriately, maintain body balance, and pay more attention to their health.