Beginner's Running Weight Loss Guide: 4 Stages of Advancement, Those who Persist Until the End Are Winners

In the cold winter months, even the bedding is desperately trying to keep you, but the self in the mirror mercilessly reminds you: it's time to move! Don't rush to be intimidated by those 5-minute pace experts in running apps. Today's "Frozen Mode Exclusive Running Guide" specializes in treating various types of problems such as not being able to get up, run, and lose weight - after all, every pound of fat shed in winter, spring Heaven can save three pounds of sweat.

1. New Village Equipment: Keeping warm is more important than being cool

1. Onion style dressing method: close fitting quick drying clothes+fleece middle layer+windproof jacket, can be peeled off layer by layer when running hot, which is ten times more practical than wearing thick down alone. 2. Magic headscarf protects throat: Does cold air directly irritate the respiratory tract? Folding a regular headscarf into a triangular scarf instantly turns the face mask into a warm one with adjustable elasticity. 3. Night running reflective strips must be pasted: In winter, when it gets dark early, reflective strips should be pasted on shoelaces and elbows to ensure safety.

2. Zero base start: Don't let your body light up red lights

1. Dynamic warm-up new posture: stand still and lift your legs for 30 seconds+open and close jumps 20 times, which can activate frozen muscles more effectively than static stretching. 2. The golden formula for running and walking alternation: In the first week, running for 1 minute and walking for 2 minutes in a loop of 8 groups is easier to persist than running continuously with a hard support. 3. Breathing rhythm cold knowledge: Use your tongue to press against your upper jaw and inhale. The cold air is heated and then enters your lungs, and your throat is no longer dry or sore.

3. Platform Breakthrough: Small Changes Bring Big Breakthroughs

1. Slope Adjustment Cheating Method: Adjust the treadmill to a 3 ° slope, burn 20% more calories at the same speed, and protect the knee joint. 2. Music rhythm mind machine selection: Electronic music with BPM between 120-130 (such as the remix version of "Wild Wolf Disco"), the step frequency unconsciously follows. 3. There are rules for running on an empty stomach in the morning: drink half a cup of warm water+1 piece of dark chocolate before going out, which not only prevents low blood sugar but also accelerates fat burning.

4. Ultimate Endurance Battle: Turn Running into a Habit

1. achievement System Self built Method: Stick star stickers on the calendar and reward yourself with new socks for 7 consecutive days, with a gamified design that is super addictive. 2. Be cautious of social supervision: Join the local running group WeChat group, and on rainy days, even lying flat and seeing someone else's check-in photos will make you feel guilty. 3. Data comparison visualization: using old jeans as a tool; Ruler "; Try it on once a month, which is more impactful than the weight scale numbers. Remember, the hardest part of running in winter is always the step of putting on shoes. When you are conflicted; Do you want to run; When it's time, tie your shoelaces first and stand at the door - when the cold wind blows, it actually gives you more fighting spirit than staying at home. Open next year Spring reunion, the surprise character who secretly lost weight, it's your turn now.