Story) People with dry obesity, do strength training.

Dry obesity refers to having a body weight below normal, with body fat percentage exceeding 25% in men and 35% in women.

It is also called "muscular type obesity" and is just as dangerous as fat obesity.

Most people tend to think that dry obesity is not a big problem other than having a little belly fat, but it is more likely to have a higher visceral fat ratio than overweight obesity, which can lead to metabolic syndrome such as hypertension, diabetes, and hyperlipidemia.

 

While raising my second child, I ate a lot of my favorite fruits instead of rice, maintained a low-calorie, vegetarian-oriented diet that didn't properly include protein, and lived a lifestyle where I would lie down immediately after eating, with no regard for exercise at all.

Overall, there was little muscle, and the belly fat sagged without elasticity, resulting in a spider-like body shape.

Since around last winter, fatigue has also set in.

I hate moving even more and prefer to lounge around at home.

I only ate and didn't consume energy, so I realized I have mild obesity where fat accumulates everywhere and muscle mass significantly decreases.

 

So since the beginning of this year, I have been steadily exercising to increase my body's elasticity and muscle mass by doing weight training with a personal trainer twice a week, and on the remaining days, practicing alone to build back muscles (lat pulldown, seated row machine, sit cable row), strengthen my glute muscles, and core exercises. I have gradually balanced my workout with a 5:5 ratio of aerobic exercise and have been consistently exercising.

Back muscle exercises are the main storage sites for energy, and having more back muscles makes metabolism more active, which affects your metabolic rate and makes it easier to manage body fat.

For those who find gym equipment difficult to use, bodyweight exercises such as push-ups, sit-ups, planks, and burpees are helpful strength training options.

 

Just as important as exercise is diet, so reducing carbohydrate-rich meals, decreasing fruit and saturated fat intake, and increasing protein consumption from meat, fish, eggs, and tofu that help muscle growth are essential. Additionally, regularly consuming nuts, apples, and carrots rich in dietary fiber while managing your diet through an app that records daily calorie intake helps balance macronutrients (carbohydrates, proteins, fats).

Consistently drink 1.5 to 2 liters of water daily

I missed it.

Additionally, to allow the muscles to recover and to relieve stress, I make sure to get enough rest, go to bed early, and take naps whenever I feel tired, resting thoroughly.

By consistently doing strength training for five months like this, I saw satisfying results: my skeletal muscle mass increased and body fat percentage decreased on the InBody scan. I deeply felt the importance of exercise and am managing my health to become a healthier and more toned body.

I want to emphasize that even someone like me with thin obesity can return to a normal body.