Men running like this only lose fat but not muscle

Running to lose weight is also a weight loss method commonly used by many people. When male friends run to lose weight, they certainly do not want to go directly from a fat man to a thin man, but hope to go from a fat man to a muscular man. Running according to the following method can help you lose weight and gain muscle.

Four-step running method

A. Within the first 5 minutes of running, the heart adjusts to adapt to the body's movement. The heartbeat increases significantly and the heart pumps blood more vigorously, but the degree is uneven. This is called the "heart adaptation period."

B. After running for 5 minutes, the heart has adapted, the heartbeat is strong, the blood is pumped evenly, and it can make corresponding adjustments at any time according to the amount of exercise.

C. When running for less than 20 minutes, the main source of energy for exercise is glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be broken down into carbon dioxide and water under aerobic conditions, releasing a large amount of energy.

D. After running for 20 minutes, most of the glycogen is consumed, and the main source of energy supply is converted to fat in the body. Because fat requires a lot of oxygen to supply energy, when the running intensity reaches the level of hypoxia, it cannot rely on oxidized fat to provide energy.

When running for the purpose of losing weight, each running time should not be less than 20 minutes, because it takes time for the body to consume glycogen.