Medical Body Makeover ①

I won't be doing any long-term themes for a while!
That's what I thought two days ago.
In the end, I felt like writing, so I'm starting.

↓ I would appreciate it if you could look at this as a basic guide first.

What I talked about previously was dieting in the English sense, which is weight loss through dietary restriction.
This time, it's about body makeup, so we will literally be building the body.
Of course, based on medical (exercise physiology, nutrition, anatomy) knowledge.
Aim for the "body you want to show off"!

Building the Foundation

What is the foundation for body makeup?
Yes, it's a "body that is easy to control in terms of weight"!

...If I could do that, I'd be thin already!
You might think that.
But you can do it in about 3 weeks.

As I mentioned before, calories are involved in weight gain and loss, and it doesn't increase or decrease for any other reason (excluding water).
So, to increase it, you just need to eat.
Then, how do you decrease it?
Reduce calorie intake or increase calorie expenditure, right?
And this time, we will increase calorie expenditure.

Let me explain in detail.
First, as a basic rule, the parts of the human body that consume calories are "muscles" and "internal organs." "Fat" does not consume calories.

Even in the METs (my own improved version) formula,
[METs value × time × body weight × 1.05 × (1.2 - body fat percentage)]
as I have set it, calculating calories correctly means calculating the calories consumed by muscles (and internal organs).

In other words, calorie consumption is:
50kg body weight, 20% body fat > 50kg body weight, 30% body fat
60kg body weight, 20% body fat > 50kg body weight, 20% body fat
40kg body weight, 10% body fat ≒ 50kg body weight, 30% body fat
This is the result.
Therefore, even if you ignore the weight gain, increasing muscle will increase calorie expenditure!

The commonly heard phrase "If you increase muscle, it becomes easier to lose weight" comes from this.
If you just increase muscle, the calories you burn just by living (basal metabolism) will also increase, so if you don't change the amount you eat from before, you have no choice but to lose weight, right?

Now that we know what a "body that is easy to control in terms of weight" is, we finally reach the main topic.

Can you really get such a body in 3 weeks?
Well, in some cases, it can be even shorter; your constitution will change in 2 weeks (opinions are divided in research, so let's say at least 2 weeks).

The method is simply strength training, but if the goal is to increase muscle, high load + low frequency is the principle.
When you start this kind of strength training, muscle output (power) increases until the second week. This is a change where nerves and muscles become easier to move, not an increase in muscle mass.
After 2-3 weeks, muscles (muscle fibers) actually increase, and as they increase, metabolism improves.

※ Won't I get bulky if my muscles (muscle fibers) increase?
For those who thought that, in most cases, you don't need to worry. To make muscles thick enough to be visible, you need thorough nutritional management, training beyond your limits, and talent 💧

Well then, the end of this time (it ended just with building the foundation ( ；∀；)), is how to set the load for strength training.
I wrote that if you want to increase muscle, use high load + low frequency, but in the medical field, I think it is often calculated using a standard called 1RM.

[1RM] is the load amount you can do only once with all your might.
In other words, if it's a dumbbell, you can lift up to 20kg, or if you can do a 100kg bench press only once, that weight is your 1RM.
Exercising 15 to 8 times (※ fewer repetitions as the load increases) at 60-80% of that load will result in muscle growth.
In terms of bench press, it means you should do 15 reps at 60kg, or 8 reps at 80kg.

What do you think?
With this way of thinking, you can do it in a much shorter time than walking for an hour.
I don't have dumbbells or a bench press, and I don't go to the gym!
For those people, full squat jumps or burpee jumps are recommended. The load is higher than you imagine, so you can only do a few reps + you use your whole body's muscles.
(At first, even 2 or 3 reps are tough 🤤)
If you couldn't do it or felt pain somewhere, the load is too heavy, so
Full squat jump → Full squat → Half squat
Burpee jump → Push-up → Knee-down push-up
Please lower the load like this.
It is effective if you can "somehow manage 10 reps in a row."


That's it for this time!
As a medical professional, I will add that you should be very careful because high loads can easily lead to injury! 💧