There is a saying that running or using a treadmill helps you lose weight quickly. In fact, aerobic exercise is effective for burning body fat and losing weight. However, experts say that to burn body fat more effectively, you must also incorporate strength training along with aerobic exercise. Why is that?

 

Building muscle through strength training increases basal metabolic rate. This results in a greater dieting effect compared to doing only aerobic exercise. First, perform moderate-intensity strength training, then do aerobic exercise until you sweat. Strength training is considered moderate intensity when you lift a weight that you can repeat about 10 times. If you gradually increase the exercise volume over at least three months while combining strength and aerobic exercises, body fat will burn more effectively, doubling the weight loss effect.

For health, it is recommended to do both aerobic and strength training exercises. In fact, there are research findings that suggest that combining these two types of exercise is effective in preventing 'metabolic syndrome,' which is a major cause of chronic diseases such as obesity, cardiovascular disease, and diabetes. Professor Jo Young-kyu's research team at Inje University Seoul Paik Hospital's Department of Family Medicine analyzed 22,467 people over 40 years old, dividing them into groups based on their usual exercise type: aerobic exercise group, strength training group, and combined (aerobic + strength training) exercise group, comparing their risk of developing metabolic syndrome with non-exercisers. As a result, the risk of developing metabolic syndrome in men was 15% lower in the aerobic group, 19% lower in the strength training group, and 35% lower in the combined exercise group. For women, the risk was 17% lower in the aerobic group, 27% lower in the strength training group, and 26% lower in the combined exercise group. The research team recommends that for the prevention of chronic diseases, it is best to combine both aerobic and strength training exercises rather than focusing on just one.

 

 

When dieting, not only exercise but also diet management is important. If you are dieting, you should break the habit of skipping breakfast. If you don't eat breakfast properly, you'll overeat at lunch and end up gaining weight.

 

There is also a high likelihood of consuming sweet, high-calorie snacks such as cookies and chocolates before lunch. It is helpful for dieting to eat three regular meals a day and gradually reduce the amount eaten at each meal. If there is not enough time to eat breakfast, it is recommended to eat simple foods such as boiled eggs, protein drinks, salads, or low-fat yogurt.

 

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Is it because I ate a little breakfast?

Lately, I've been eating a bit more for lunch.

Is it autumn? Haha

 

Overeating is the biggest enemy of dieting~

Eat regular meals.