Model-turned-Jung Yoo-jin does this exercise 100 times a day to maintain her figure... How effective is it?
Pilates is an exercise that can be attempted even without flexibility. This is because its main goal is to develop muscles in a slender and elongated manner rather than flexibility. When doing Pilates, you repeatedly perform and maintain movements that straighten and align the body’s center. You can also use equipment necessary for body correction and exercise with correction methods suited to your body type. Pilates enhances the strength of core muscles such as the abdominal muscles and the erector spinae, and develops muscles like those in the pelvis and the pectoralis major, which moves the shoulders. If the body's balance is not maintained during this process, proper posture cannot be achieved, and the muscles that are less developed are strengthened. As muscles become balanced, body alignment is also improved. If Pilates is learned with incorrect posture, the body can become strangely deformed. Therefore, it is important to learn from verified professionals and avoid overexerting oneself from the beginning.
Squats are the most fundamental exercise among lower body workouts, effectively developing muscles such as the lower back, glutes, thighs, and calves. When performing a squat, stand with your feet shoulder-width apart and sit down as much as possible. At this time, the knee flexion angle should not exceed 90 degrees, and the knees should not extend beyond the toes. However, if you are older or have less strength making the standard squat posture difficult, a wide squat with legs spread wider than shoulder width is recommended. Be cautious not to spread your legs more than twice the shoulder width, as this can put strain on the hip joints.
Proteins help maintain a feeling of fullness for a longer period and assist in muscle growth, making them effective for weight management. In particular, proteins take longer to break down compared to other nutrients, requiring more energy. They also boost metabolism, leading to higher calorie expenditure, which is beneficial for dieting. When dieting, consuming approximately 0.8 to 1.2 grams of protein per kilogram of body weight on average can yield effective results.
It is recommended to fill 45-60% of protein intake with animal sources and 40-55% with plant sources. Animal proteins are rich in essential amino acids, minerals such as iron, and stimulate skeletal muscle synthesis. Plant proteins contain fewer risk factors for cardiovascular disease when consumed alongside animal proteins and are high in dietary fiber and vitamins. Protein can be obtained through foods such as chicken breast, beef, salmon, eggs, and tofu.
Meanwhile, fasting diets can actually lead to weight gain. When you skip meals, your body perceives it as an emergency and stores more nutrients. Temporary weight loss is not due to fat loss but rather the loss of water and muscle mass within the body. When there is no glucose, the body's primary energy source, it begins to break down proteins in the muscles to convert them into glucose. Furthermore, when muscle mass decreases, the basal metabolic rate also drops, making it easier to gain weight even with small amounts of food.