How can I lose weight by running without gaining muscle?

Running is a sport suitable for everyone, whether adults or children, you can see people of many ages running when you wake up in the morning. But running can easily cause muscle formation in the legs. This is a very bad thing for women who are trying to lose weight. How to avoid muscle tension while running has become a difficult problem in people's minds. If you want to solve this problem, follow the editor to learn about it.

The first point to be made is that, as a sport, jogging will inevitably promote muscle growth, and the claim that aerobic exercise will not make muscles bigger is simply groundless. But female friends who want to lose weight should never give up jogging for this reason. First of all, why is there a saying that aerobic exercise will not make the body grow muscle? This is because our bodies will make a certain degree of adjustments based on our daily needs, especially in terms of muscle. Since the muscle types required for explosive exercise and sustained exercise are different, the muscle types produced by long-term aerobic exercise and explosive exercise are different. Long-term aerobic exercise will help you grow streamlined muscles. Such muscles will not only not be too large to deteriorate the leg curves, but will also make the legs more slender.

In addition, the efficiency of muscle growth in women is very different from that in men. This is mainly because androgen stimulates muscle growth, while women have relatively less androgen in their bodies. Therefore, women are much less efficient than men in building muscle. This is really good news for the majority of women who need to lose weight, because even if you do high-intensity exercise, the rate of muscle growth will really "disappoint" you.

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. Now here comes the point, what exactly is the energy we consume in our daily life? It is 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.

Losing weight through exercise is a long process. If you want to lose weight through exercise, you must have enough endurance and confidence. Only by persisting can you achieve the effect of weight loss, otherwise it will be in vain. There is no shortcut to anything. If you want to lose weight, just stick to it. Do not overeat during weight loss and arrange your diet reasonably.