I don't want to be too strong, I just want to be stronger. What should I do? Is it okay to just do strength exercises? Korean Fitness Queen Answers

Q1/ Can people who want to lose weight do aerobic exercises that make them sweat a lot, while people with a slim figure can just do strength training?

These are actually two inseparable movements. Whether you want to lose weight or strengthen your muscles, it is recommended that you do both strength training and aerobic exercise to improve your cardiopulmonary function. If you only do strength training, your cardiopulmonary function, one of the basic elements of physical strength, will not be improved. Cardiopulmonary function is closely related to body circulation and is a part that cannot be ignored.

But if you don't do strength training and only do aerobic exercise, you will easily encounter a period of stagnation. As mentioned earlier, our bodies need to consume basic calories in order to maintain life. The energy consumed by breathing with the lungs, beating of the heart, and activities of various organs in the body is called "basal metabolism." When a person with a high basal metabolic rate or a person with a low basal metabolic rate consumes the same amount of calories, who is more likely to gain weight?

Of course, it is those who have a low basal metabolic rate and will accumulate excess energy. So what are some ways to increase your basal metabolic rate? First you have to increase muscle mass. Because our "muscles" consume calories in order to survive. Therefore, people with more muscle mass will have a higher basal metabolic rate than those with less muscle mass. In order to cope with emergencies, the body will accumulate a certain amount of fat to "protect" the body. If the fat that has accumulated over a long period of time is quickly reduced one day due to sudden long-term exercise or dieting, the human body will immediately want to replenish the reduced fat.

The body will try to reduce calorie consumption, thereby reducing basal metabolic rate. A decrease in basal metabolic rate means that there will be more energy, and the body will use the remaining energy to "fill the sudden loss of fat." This characteristic of the human body trying to return to its original state is called the "yo-yo phenomenon."

Q/I don’t want to build up my muscles too much, I just want to do some exercise to make my body more toned. What kind of exercise should I do?

Muscles are made up of protein fibers, and their size is closely related to how much weight they can lift, which is how we exercise. The weight of weight training equipment is directly proportional to the size of the muscles, so we can think in this direction. In addition, if you want to train the elasticity of your muscles rather than their size, it is recommended to use elastic bands or perform light but repetitive exercises.

For example, if lifting 100 kg for five repetitions can help muscles grow bigger, then lifting 5 kg for twenty repetitions will be more effective in shaping muscles. (Note: This is the most common method, but the weight setting method will change according to the individual's muscle strength. Usually it is repeated fifteen times, and then the weight that you can lift is selected. The method of three sets of fifteen times is the most effective number of times summarized after experiments by many institutions.)

If I have to eat a midnight snack, I will do intermittent fasting the next day and do at least 60 minutes of aerobic exercise on an empty stomach after taking "arginine" to burn excess calories. Continue this pattern for six months and your body will naturally change. Before that, don't give up, stick to it to the end. If you are anxious, you will lose.

If you want to lose weight, you must combine exercise with diet control, which will produce results faster. The menu accounts for 80%, exercise accounts for 20%, and diet control accounts for a relatively large proportion. However, if you do not combine it with exercise, you will be more likely to encounter the "yo-yo phenomenon" than when you do not implement a weight loss plan, and your body will lose elasticity, so you should pay more attention.

This article is from Caishi Culture "South Korea's No. 1 Fitness Queen's Short-term and High-efficiency Fitness Plan: Strength Training + Aerobic Exercise, lasting 5 days, to reduce body fat. The book "Sculpting Curves is Super Inspiring"