Run how long to consume a pound of fat to lose a pound of fat how much exercise

Fat to come like a mountain, fat to go like a silk, then reduce it. Many people began to choose the most common running to lose weight, but in the process, it seems that all have a problem that can not get around, that is, how much to run to consume 1 pound of fat.

How many calories are in 1 pound of fat

1 gram of fat contains 9 calories, 1 pound of fat for 500 grams, then 1 pound of fat contains calories: 500 × 9 = 4500 calories What is this concept? This amount of calories is equivalent to 8 Big Macs (about 550 calories each), or about 94 bananas (48 calories each).

How many calories can be burned in 1 hour of running

For example, a person weighing 60 kg, running at 6:00 pace, can consume 10 calories per kilogram of body weight per hour, so the calories he can consume in 1 hour of running are: 60 x 10 x 1 = 600 calories

How much of the calories consumed in 1 hour of running come from fat

Run two steps directly consume fat which is impossible, just like the rice in the mouth just eat down to become fat you do not want ah. This time the human body is a mixture of sugar and fat involved in energy supply. According to different intensity exercise sugar and fat energy supply ratio chart we can see: if you are 6:00 to start running, at this time the proportion of fat energy supply is 60%, then 60 kg body weight of people running 1 hour, the consumption of 600 calories, from the fat of the calories: 600 × 60% = 360 calories This also means that running 1 hour, about can consume: 360 ÷ 9 = 40 grams of fat.

How long do you have to run to consume 1 kg of fat

60 kg weight people running 1 hour can consume 600 calories, of which 360 calories from fat, then to consume 4500 calories contained in 1 pound of fat, it means that you need to run: 4500 ÷ 360 = 12.5 hours So, the mathematical theory tells you to run to consume 1 pound of fat need to run 12.5 hours, those who claim that "daily thinning a pound, month thinning 20 pounds" of weight loss methods is absolutely a rogue. Weight loss is a chore, to find a part of the part of the movement to consume calories table, in the feeling of weight loss is not easy at the same time, you can choose more like the movement.

Healthy meal recommendations

1、Breakfast

Carbohydrates: a bun, bread, rice, noodles are available (to light diet) Protein: protein powder (milk) a cup, 2 egg whites Vitamins: vegetables and fruits, a banana or an apple Lipids: nuts, 2 walnuts

2、Lunch

Carbohydrates: a large bowl of rice, noodles or dumplings, rice noodles are fine (no limit) Protein: liver, beef, fish, chicken, tofu, seafood are available (braised, stewed, steamed optional) Vitamins: vegetables and fruits: kimchi, kelp, mushrooms, cauliflower, bean sprouts, persimmon peppers, spinach (if you are ready to reduce sebum at the same time, side dishes in microwave, boiled or steamed are best) Lipids: nuts, cashew nuts a

3、Dinner

Carbohydrates: a large bowl of rice, noodles can be Protein: beef, fish, chicken, tofu, seafood are available (best stewed, steamed) Vitamins: vegetables and fruits with lunch Lipids: nuts, 2 walnuts

4、Additional meals

If the training volume of the day, a cup of protein powder plus two slices of whole wheat bread before bed. If the training intensity as usual, a glass of milk before bed, or two egg whites, plus a slice of bread can be.