30 day winter running record: You can lose weight without dieting and double your cold resistance!

How much courage does it take to go for a run in winter? It's probably the self struggle at the moment of lifting the covers, and the instantly refreshing sourness when facing the cold wind. But after persisting for 30 days, I found that the waist circumference inside the down jacket had quietly shrunk, and even in sub zero temperatures, I could walk alone without shivering - this operation was worth it!

1. The secret to doubling fat burning efficiency

1. Low temperature environment activates brown fat

The human body has two types of fat cells, white fat is busy stocking up, and brown fat is responsible for burning. When cold air irritates the skin, brown fat acts like a furnace pressed to turn on, burning calories at a rate nearly three times faster than at room temperature. When running with deep breathing, the effect is more pronounced.

2. Unexpected Benefits of Trembling and Heat Production

During the first 10 minutes of running, it may become so cold that it trembles, and this high-frequency muscle contraction consumes additional energy. Don't rush to add clothes, exercise in a mild shivering state, and the subsequent fat burning efficiency will actually be higher. Just control it at the critical point where there is no runny nose.

2. Eating enough carbon water will make you thinner and faster

1. The correct way to open hot soup noodles

One hour before the exercise, come to a bowl of hot Noodles in soup, choose slow carbon water such as buckwheat noodles or naked oats noodles, and match with mushrooms and green leafy vegetables. The temperature of the noodle soup can preheat the internal organs, and the continuous supply of slow carbohydrates can prevent hypoglycemia and overeating during running.

2. Must eat warm-up combination after exercise

Within 30 minutes after running, pair steamed sweet potatoes with ginger jujube tea. The resistant starch in sweet potatoes helps repair muscles, while gingerol promotes blood circulation. This combination can quickly increase core body temperature and avoid overeating after exercise.

3. Advanced Training Method for Cold Resistance

1. The Golden Ratio for Layered Dressing

Choose a quick drying jacket with silver thread for the close fitting layer, a down vest with a weight of over 200g for the middle layer, and a windproof jacket for the outer layer. Focus on protecting the back neck and wrist, as these two areas have shallow blood vessels and provide adequate warmth to keep the whole body warm.

2. The breathing rhythm determines tolerance

adopts the "two breaths and one exhale" breathing method: inhale twice through the nose and exhale slowly through the mouth once. This rhythm can fully warm up the cold air in the nasal cavity, avoiding direct irritation to the respiratory tract. Maintain a pace that allows for complete speech Good.

While others are wrapped in blankets and watching the show, your running shoes are leaving steaming footprints in the snow. After 30 days, standing on the weight scale, the declining numbers and soaring cold resistance are the double gifts of winter for self-discipline. Which pair of socks should I wear for tomorrow morning run? It's time to preheat it on the radiator now.