The secret to losing fat in 2 months: weight training + squats

Those who have been to Japan have probably seen the SMAP commercial where Shingo Katori shows off his chest muscles while squeezing lemon juice. It turns out that he developed his muscular body by training intensively in a private fitness center with a one-on-one exclusive trainer, which enabled him to become the proud muscular man he is today.

This Japanese private fitness center adopts a scientific weight loss method. It formulates a body shaping plan based on the skeleton, physique and goals of each trainee, and accurately calculates the exercise time and meal amount according to the target body shape, so that the ideal body shape can be shaped in a short time.

2-month body shaping plan to maintain your body shape easily

The body shaping method promoted in this private gym is to control calorie intake while increasing basal metabolism. Therefore, the amount of energy entering the body is reduced while the amount of calories burned is increased. After two months of this scientific body-slimming method, the proportion of muscle becomes higher, and the body becomes easy to consume energy, and it is easy to maintain the body shape after the body is sculpted. Among them, weight training combined with squats is one of the representative works.

In addition, during the two-month body shaping plan, while improving your body shape, you can also gain an important thing, which is a good eating habit. By exercising twice a week and developing good eating habits through diet management under the advice of a health consultant, it is not easy to gain weight back.

The secret to losing weight in 2 months: weight training + squats

Muscles to work: Quadriceps, gluteus maximus, hamstrings.

1. Getting Started:

1. Make sure your thumbs are firmly gripped on the bar to prevent the barbell from falling during the movement.

2. Placing the barbell on the upper back muscles can reduce the burden on the cervical spine, and straightening the chest and back can reduce the pressure on the spine.

3. Straightening the knees and hip joints together will not cause extra pressure on the spine.

2. In action:

1. Keeping your shoulders hunched and your chest straightened can reduce pressure on your spine (waist).

2. Keep your knees no higher than your toes to avoid putting strain on your knee joints. Additionally, squatting until the front of your thighs are parallel to the floor ensures adequate stimulation of your lower body.

3. Straightening your knees and hips simultaneously can actually put weight on your lower body.

4. Exhaling in a concentric contraction can prevent blood pressure from rising too high.

5. Avoid wrong actions (notes):

a. Reduce the pressure on the spine (waist).

b. Reduce the pressure on the knee joint.

c. Ensure stability.

3. End

1. Keeping your chest up can reduce the burden on your waist.

You can also have a nutritious meal using convenience store ingredients

In addition, it is also very important to maintain good dietary education and habits. For example, you can also have a nutritious meal by using convenience store ingredients!

1. High-quality plant-based protein sugar-free soy milk is available at convenience stores

2. For soup, you can choose low-calorie wild vegetable chicken soup, kelp and clam soup, or seaweed egg drop soup.

3. For salad dressing, you can choose the refreshing "Japanese-style sauce" or "vinaigrette sauce", which is less burdensome to eat.

4. People who eat out can still eat steak and hamburger patties, because steak and hamburger patties are good partners for a low-carb diet. When ordering at a steakhouse, you can ask for no sauce and no teppanyaki noodles. Order a salad instead for a protein-rich meal.

5. Eating out at buffets or lunchboxes is actually a good helper for a low-sugar diet. Remember to choose meat as the staple food and 3~4 side dishes!

Meat: Mainly choose pork, chicken, fish, beef, etc.

Side dishes: vegetables, eggs, and bean products (tofu, dried tofu, etc.).

However, ingredients to avoid include: rice, meat skin (such as chicken skin), thickened side dishes such as mapo tofu, fried foods, and sweet and sour side dishes.

6. People who eat out can also eat hot pot in a healthy way. When eating, please pay special attention to avoid eating root vegetables, such as pumpkin, corn, taro, etc., as well as hot pot ingredients, such as meatballs, fish balls, dumplings, fish cakes and other processed seafood products.

Japan's popular private fitness center debuts

This private fitness center, which has accumulated more than 30,000 members in Japan and is highly recognized in Japan, has officially entered Taiwan. It has an independent private space, one-on-one exclusive coaches, and professional nutritionists to provide an effective diet management system. Participants can not only adjust their eating habits, but also improve their lifestyle habits.