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Many people are confused that thunder can't run five kilometres a day, with small reductions in body weight and fine legs, and that only the stomach remains hard and in tight clothing is particularly visible. It was felt that the run was too slow, that it was deliberately accelerated, that it persisted for a month or two with no change in the waist, and that it was even more prominent. The core problem is not the speed of running, but rather the metabolic logic that does not distinguish between the fat under the skin and the fat inside, and it is difficult to tighten the abdomen with a long run。
First, two fats are clear enough to understand the root causes of simple running. The fat that we feel softly on the surface of our stomachs is subcutaneous fat, which piles under the skin; the fat that wraps the liver, gastrointestinal and pancreas inside our abdominal cavity is internal fat, which is invertible to rigid, and is a key incentive for small abdominal exterior cones, induction of fatty liver, hyperlipse, blood sugar abnormality. According to beijing co-operation and hospital's metabolic clinical statistics, 60 per cent of the long-term regular jogging population is “outside thin internal fat”, with four limbs thin but high internal fat, and it is difficult to consume deep abdominal fat by running at even speed alone。
Jama summarizes 116 test data on lipid loss, which can provide a visual indication of the difference: a cumulative 150-minute smooth run per week lasting eight weeks, with an average reduction of 3. 2 cm2 in the testee's internal body fat; and an equivalent exercise time combined with force training to adjust the sugar diet, with a reduction in internal fat of 17. 8 cm2 and a nearly six-fold reduction in lipid efficiency. Simple running speeds and long run distances do not solve the problem of internal fat accumulation, and the three underlying causes determine the limits of jogging and deflation。
First, smooth jogging is a low-intensity steady-state aerobic, with priority given to the order of body energy supply. The first 20 minutes before the run were mainly to consume the internal sugar platinum, and then the fat was moved gradually after 20 minutes and priority was given to the decomposition of the limbs and the lower skin of the abdomen. The decomposition of internal fat requires adrenalin irritation, slow running is difficult to increase the hormone concentration, and the internal abdominal grease is in a long-term storage hibernation, even if it runs 5 km per day, with very little deep fat decomposition. It is all the more undesirable that a full-scale, high-intensity, sustained movement over a long period of time will continue to raise the pressure hormone of cortisol, and the body will proactively accumulate excess oil resin in the abdomen to protect the internal organs. The more it runs, the more stubborn it is, the problem is experienced by many long-run fans。
Second, running without force training, muscle loss continues and basic metabolism decreases year by year. Muscles are natural fat engines for humans, and the more muscles are under the same weight, the more heat is consumed by daily rest. Long-term single long run is an aerobic consumption, slightly decomposition muscles to maintain motor energy, and once metabolism levels drop, if running stops, diet relaxs, internal fats rebound quickly. During many running hours, the waist was reduced slightly and the two weeks of disruptions were immediately restored to the stomach, which was rooted in muscle deficiency and a poor metabolic carrying capacity。
Third, hunger surges after running, and the vast majority of people are unconsciously ingestion of sugar-inhaled food, which is converted directly into internal fat. The long run consumes large amounts of sugar plains, and the body would have been thirsty for carbon water, sweet food, a cup of milk tea, a bowl of white noodles, a few cakes, a meal of refined sugar heat, well above 5 kilometres of running heat. The adult obese eating guide, 2024 edition, makes it clear that the sharp rise in insulin is the central channel for the conversion of sugar to internal fat, which is not controlled by running extra meals, amounts to zero total physical consumption and even continues to increase abdominal obesity。
A clear understanding of the short board of running fluids is that removing internal fat is a complete system, with only 30% exercise, 70% dietary adjustment, combined with utensils and stress management, so that the three are able to steadily narrow their waists without the need for crazy long runs. The following is a comprehensive programme that is long-term shared by ordinary people, supported by data and conducted in a manner that is free from extreme diets and overloads and suitable for working people and the elderly。
I. Optimizing running patterns without velocity and increasing the efficiency of internal fat consumption
Instead of abandoning the five-kilometre daily habit, we simply have to adjust the running style and without an acceleration of the sprint, a small change can increase the relative relevance of the fat。
1. The introduction of slow-duper jogging instead of full-speed running. Regular jogging every three minutes, one minute at a small speed, leaving or at a small acceleration, with a cycle of 5 km. This intermittent pattern does not require high-intensity sprints to increase adrenaline sterilisation, stimulate the decomposition of internal fats, and does not unduly lift cortisol and avoid pressure hoarding. The remaining days were replaced by 40 minutes of flat run-off to protect the knee while continuing to burn lipid。
2. Controlled single motion for a period of not less than 40 minutes. Large-scale decomposition of internal fats requires fat energy windows lasting more than 30 minutes, running for less than 30 minutes per day and stopping as soon as fat metabolism is activated, making it difficult to act on abdominal fats. If time is tight, a 5-kilometre jogging mix plus 10 minutes to go, with a total of 40 minutes, with a marked gap in the effect of lipid reduction。
3. The elimination of sugar and cooking before and after running. Half an hour before running, he ate a small amount of coarse grain, half a piece of corn and a small piece of wheat bread to avoid high abdominal activity; he did not touch milk tea, cake, porridge, noodles, and hunger gave priority to eggs, sugar-free milk, a small amount of green leaf, and cut off the way for sugar to transform internal fat。
Ii. 2-3 additional basic force training per week to increase basic metabolism and eliminate rebound
Power training is the core aid for the removal of internal fats, and without going to gymnasiums, the home moves with no hands, which is enough for 20 minutes at a time to focus on the exercise of muscles to increase metabolism. It is recommended that four unarmed manoeuvres, with deep crouching, kneeling, tablet support, hip bridge, be conducted 15 times each in a group, circular three groups, fixed for two days per week, on a run or rest day。
The increase in muscle mass also results in continuous consumption of heat during daily sitting and sleep, reducing fat storage space from the root causes. Clinical observations have found that the population that adheres to the eight-week rule of force training is falling twice as fast as the one that runs, while the abdominal skin does not become more tight because of the loss of fat and the tightness of the line, which solves the problem of thinness in the back. The upper and middle age groups are also able to maintain muscle mass and prevent metabolism decline without pursuing high intensity, slowing their movements and reducing the number of times per group。
Dietary adjustment is the removal of the inner fat core from hunger and cutting off the source of fat production head
Seventy percent of the internal fat pile is derived from diet, without a significant reduction in diet, with food structure and diet sequence being adjusted, and a four-week intuitive seizure of the waist, followed by the adult obese feeding guidelines 2024。
1. Replacement of fine staple foods and control of total carbon water. White rice, white noodles, buns and pastries belong to high-scaling sugar staples, half of which are replaced by rough rice, oats, sweet potatoes, maize and soybeans. The total amount of adult meals per meal is kept to one fist size, and the main food for dinner is halved to avoid an increase in the accumulation of abdominal oil by night insulin. Cooled groceries are more resistant to starch, and the rate of sugar rises more flat, with a preference for lipid reduction。
Elimination of three types of internal fat "accelerators". The first is invisible sugar, milk tea, bottled fruit juice, honey dessert, sugary milk, even a small amount of long-term ingestion, which continues to induce internal fat; the second is alcohol, which inhibits fat oxidation and as much as possible prevents alcohol from being lost in the lipid cycle; and the third is high-temperature, heavy-oil foods, high-fried chickens, fats, heavy-oiled kerosene, which can be transported directly to abdominal-packed organ, which is used for daily cooking only for steaming, cooking, cooking, cooking and cooking with a daily consumption of no more than 25 grams。
3. A sufficient quantity of high-quality protein and dietary fibre is guaranteed for each meal. Eggs, shrimps, thin beef, tofu and sugar-free milk are of high quality. Each meal guarantees the weight of the palm of the hand, which increases the abdomen and stabilizes the blood sugar; green leaves, mushrooms and celery are rich in dietary fibres, slowing down carbon water absorption and reducing fat synthesis, with the vegetable diet accounting for half the meal. The order of meals has been adjusted to eat vegetables first, then protein, and finally staple foods, so that the blood sugar can be stabilized and the probability of fat accumulation significantly reduced。
4. Controlled the duration of the meal and ate as early as possible for dinner. Dinner is done as far as possible before 19 o'clock, without eating three hours before sleep, with reduced metabolic rates at night, and excessive heat is very easy to convert to internal fat; and slow chewing, more than 20 minutes per meal, takes time for the brain to receive the abdominal signal and avoid unconscious eating。
Iv. Staffing, regulation practice and central quirements
Many people are fully fed, their stomachs remain prominent and problems arise from sleep and emotional stress. The general content of the science in kopp china indicates that elevated cortical alcohol leads to the accumulation of fats in the abdomen, and that long-term anxiety is the two main triggers of excess cortisol。
Adults are guaranteed seven to nine hours of continuous sleep every day, as long as they can go to sleep by 23 o'clock. A lack of deep sleep after 2 a. M. Disrupts the balance between thin and hungry, increases the desire for high-heat food during the day and doubles the rate of internal fat synthesis. An hour before sleep, the cell phone is dropped, the blue light inhibits the distillation of the melanoid, reduces the quality of the sleep and can be replaced by a warm water bubble and simple stretching。
Long-term anxiety and work stress can continue to spread the stress hormones, and the abdominal oil remains persistent even when the dietary exercise is fully compliant. Ten minutes of relaxation per day, deep breath, slow walking and simple stretching can reduce cortisol levels and pressure-based obesity. Day-to-day long sittings are avoided, with ups and downs for five minutes each hour, with a smooth circulation of the abdominal blood and a reduction in the amount of oily pile space。
V. Redressing two common thin abdominal faults and reducing lipid loss
The first area of error: madly doing sit-ups with thin stomachs. The groin and sit-ups only allow for the exercise of the upper abdominal muscles, which do not allow for the decomposition of the deep internal fats. The large abdominal exercise only increases the muscles of the abdominal muscles, is more visible in the abdomen, does not contribute substantially to the reduction of the abdomen by the sole abdominal exercise, gives priority to force training for the whole body of muscles, and is accompanied by a small core movement。
Second error: pursuit of very low caloric rapid weight reduction. The loss of more than 1 kg per week is a rapid loss of lipid, mostly of moisture and muscles, a rapid decline in basic metabolism, and the rate of rebounding of internal fats after normal diets is much higher than the rate of loss of lipid, which can also cause inactivity, loss of hair, and gastrointestinal discomfort. The nhsc standard is that health weight reduction is controlled at 0. 5 - 1 kg per week, and the solid removal of internal fat is not allowed to rebound。
The whole package does not have to run faster than a run, does not have to move at a very long distance every day, and the core logic is to adjust the mode of movement, optimize the diet, stabilize the diet, and combine to hit the internal fat. Upholding an eight-week cycle, the majority of the population can clearly feel the hardness and softening of the small abdomen and the shrinking of the waist, reviewing the steady decline in the internal fat index, while improving the performance of such metabolic differentials as abdominal swelling, early strangulation and fatigue. It is by nature to adjust the entire metabolic environment, rather than simply sweating to consume heat, abandoning a desire for speed and distance, and using a scientific approach to deflation, so that the stomach is truly flat。
Topical discussion
How long has everybody been running? Is the stomach still strong every day? Is there a habit of staying up late, eating sweets, running paste? The comment section said that you had a problem with lipid reduction, and that the follow-up would share a targeted adjustment approach that felt that content could be useful enough to bring up to date the scientific waste reduction dry products。
