Can men lose weight by running? Here are 9 correct ways to lose weight by running.

The correct way for men to lose weight by running

1. Before exercising, you should stretch your body and do adequate warm-up exercises.

2. When you start jogging, the amount of exercise should be gradually increased. You can alternate between jogging and walking, and the intervals should not be too long. After a period of training, when your body gradually adapts to jogging, you can reduce walking until you only jog.

3. After you get used to jogging, find the best running speed that does not make your body tired.

4. Before running, land on the sole of the foot first, then transition to landing on the entire sole of the foot.

5. Keep a rhythmic breathing while running. Start by breathing in through your nose and out through your mouth. Gradually transition to breathing through both your nose and mouth at the same time.

6. To expand lung capacity, use abdominal breathing (when you inhale, your abdomen bulges, and when you exhale, your abdomen sinks).

7. After exercise, you should stretch your body and do enough relaxation activities

8. After exercise, apply hot water to your body instead of cold water.

9. After exercise, you should drink water and eat when your heart rate returns to normal.

Amount of exercise: 20-40 minutes a day.

Misconceptions about running for weight loss

Misconception 1 about exercise for weight loss: Many girls don’t like to exercise on an empty stomach, thinking that their blood sugar level will be very low at that time, and they worry about dizziness, fatigue and other symptoms, and it will be difficult for them to concentrate, let alone exercise. However, there are many exercises that are better to do on an empty stomach.

Misconception 2 about exercise for weight loss: American research has shown that walking, dancing, jogging, etc. on an empty stomach one to two hours before meals can help with weight loss and effectively eliminate fat, consume very few calories, and will not affect your health.

Exercise weight loss misunderstanding three: Normal exercise can help burn fat and consume energy, so many girls insist on exercising for a long time or exercise for a long time, but still can't lose weight. That's because you overeat or eat too much calorie food.

Exercise weight loss misunderstanding 4: Jogging can achieve the stage of aerobic exercise and burn fat, and the time of each jogging should not be less than 40 minutes, because the early stage is mainly to consume your water, and only later can your fat be truly and effectively burned.

Exercise weight loss misunderstanding 5: The more intense the exercise, the easier it is to lose weight. This concept is wrong. Only sustained low-intensity exercise can achieve the real fat burning effect. The more you exercise, the less fat you burn. The most effective way to lose weight is to maintain a heart rate of 100-124.