How to run properly to lose fat without burning muscle mass?

How to run properly to lose fat without burning muscle mass?

How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)

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answers (3)

Answer 1
August, 2021

Well, everything seems to be correctly written, just want to add that the joints suffer a lot when running. It is advisable to strengthen, proper nutrition, sufficient water and Glucosamine & Chondroitin from the SportExpert series. A natural preparation of foreign production, I usually buy it at the evalar shop.

Answer 2
August, 2021

It is best to run on an empty stomach in the morning. So fat burning is best due to increased levels of hormones (growth hormone - the main fat burning hormone) and other enzymes. In order for the training to give a result, it is necessary to select such an intensity so that the body feels physiological stress in response to which it will issue another release of hormones (for example, adrenaline). That is, you can jog for several kilometers and not even sweat - yes, you spent calories, but hormones were not released at the same time and the desire to compensate for the energy spent with food will be much higher than if you ran the same distance at an increased speed, and at the end we did our best at 100 meters.

In order to minimize muscle loss, you need to continue strength training and not lose weight, but the volume of training (that is, the number of approaches / exercises) should be reduced by about half. Also, on drying, the body's need for protein increases even more than during weight training, but keep carbohydrates and fats under control so as not to gain back what you spent on training.

Answer 3
August, 2021

For fat burning, running should be from 35-40 minutes, the pulse fluctuates between 130-150 beats per minute. Less - ineffective load, more - muscle burning. A big mistake all long distance runners make is to place the foot incorrectly when striding. Many run on toes, but you need to distribute the weight throughout the foot, while reducing the load on the Achilles. At the end of the run, you cannot stop abruptly, you need to gradually. It is best to take a shower after completion. It's better to stretch before jogging, or it will start to hurt in your side. It is better to eat two hours before training, otherwise you will lug a sacking bag with you.

For fat burning, interval jogging is suitable, where jogging alternates at maximum with jogging. The principle of fat burning is the inertial action of metabolism, when, when you switch to jogging, the reserves of glycogen (and then fat) are depleted with the same force as during maximum acceleration. Before interval jogging, I advise you to stretch so that your sides do not hurt in the process. Usually they run according to the following system: 1-4 km jogging - jogging distance required to restore breathing; OR 100 meters running at the limit - 200 meters jogging; OR 100 meters at 60% speed - 200 meters jogging - 100 meters at 70% speed - 200 meters jogging - 100 meters at 80% speed - 200 meters jogging and so on, I hope you understand the system.

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