Will exercising to lose weight make you gain muscle?

Exercise to lose weight is a method of weight loss that many friends use when they want to have a perfect body. When exercising, the most feared thing for female friends is growing muscles. In fact, this worry is necessary. It can prevent us from growing muscles when exercising. Generally, we should pay attention to exercise or weight loss methods in normal times. Will exercise to lose weight make you grow muscles? Let’s take a look at the correct way to lose weight below.

Diet: Avoid high-calorie, high-fat foods, fried foods, cola and other carbonated drinks must be avoided. The main way to eat is to eat small meals frequently, eat until you are half full each time, and eat more when you are hungry. Eat more fruits and other fiber, and drink more water when losing fat (by the way, I recommend a good liquid. Pour boiling water into a vacuum cup and wait for it to cool down. This water is very good. Chinese medicine calls it "rejuvenating water")

Regular aerobic exercise: Regularly perform aerobic exercises such as running, aerobics, and rope skipping. The principle of exercise is that it should be effortless and last for a long time. After exercise, pay attention to sufficient stretching and relaxation to prevent muscle congestion and cause muscle enlargement. For example: jog three times a week, jog for 30 minutes, breathing in and out after three steps. Stretch your legs after exercise. If your calf muscles are sore, tap the calf and massage the "Zusanli" until the soreness is gone.

Moderate, low-load strength training: In addition to aerobic exercise, take out two days of free time a week to do small-scale strength training. Exercise principles: Make sure the weight of the equipment is moderate or light, practice more often, and the weight and number of exercises should exceed 70% of the maximum amount your body can withstand. For example: if you can lift 30kg for 10 times, then you should lift 20kg for 12 times and do more than 3 sets.

Sweat steaming: This is recommended for lazy friends. Regular sweat steaming can "force" out the fat in the body. This simple leisure activity can also have a certain weight loss effect.

Through the above introduction, we know how to exercise correctly to lose weight without growing muscles. In normal times, we have many ways to lose weight. Generally, aerobic exercise is much less likely to help lose weight and grow muscles. However, we also need to pay attention to it, especially through the correct methods to exercise or lose weight. Sometimes, the effect of combining multiple methods will be better.