Even if you are not good at exercising, you can feel free to do it at home, muscle training and stretching, timing to enhance the effect of diet, recipe of diet to increase basal metabolism, efficient dieting, supplements, etc. We have compiled an effective diet method that produces results easily and in a short period of time. Try what you care about and make your diet successful.
What is the appropriate "timing" for dieting when exercising?
Harumi Iwama
(Harumi Iwama) Born in 1966. When she was a kid, she learned ballet, and after working as an instructor at a fitness club, she became a personal trainer. She is also the mother of three children. Her book is "Body and Heart Muscle Training Book-Menopause is a turning point in women's life- ".
Muscle training is effective when performed in the "thin period"
Timing is important for building a body that burns fat easily. Due to the hormone balance, the female body has a "swelling period" from about 1 week before menstruation, which is easy to swell, and a "lean period", which is about 14 days from the middle period with good metabolism.
During the "swelling period", it is easy for water to accumulate in the body, so stretching to drain water and promote blood circulation is recommended. Of course, it is also good for people with poor circulation.
If you are in the "thin period", it is also a period of discharge of accumulated waste products, and basal metabolism improves and fat burns easily, so it is effective for dieting if you actively move your body by aerobic exercise.
A long vacation. It's an opportunity to continue training, so you want to have a good habit for your mind and body. In order to continue exercising, let's start with a reasonable exercise according to the timing of your body.
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People in the "swelling period" should stretch
For those who are tired and unmotivated during the "swelling period", we recommend a simple stretch that you can just hang around while watching TV or after taking a bath.
Your blood circulation will improve and you will feel refreshed. Hold down the points and be aware of your stomach.
In any case, do not overdo it. People who don't usually exercise have difficulty getting their stomachs and using their buttocks well. If you feel "tired", stop and try to get up.
People in the "thin period" do muscle training
"Muscle training" is recommended ... However, if you are not exercising on a daily basis, suddenly strenuous exercise may hurt your body. Half squats are recommended for muscle training that is "easy to do" and "for habit".
To prevent it from rolling back, your hands should grab a table or the like and sink so that your buttocks stick out. Be careful not to let your knees come out in front of your toes.
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"Muscle training & stretching" that you can easily do even if you hate exercise
"Torso training" to get a burning body
(Kouhei Murakami) A fitness consultant who has training qualifications in both exercise physiology and psychology, and has a track record of over 15,000 hours of personal training, from the general public to Olympic athletes and major business owners.
He also develops global beauty pageant winners. and ANA health programs. In his book, "Business skills improve! 
There are" 1 minute muscle training method "(published by Earth Star Entertainment / released by Taibundo) and" 35 new rules muscle beauty diet practiced by beauty pageant winners "(Gentosha) ).
Core training, which uses many muscles throughout the body, is characterized by high energy consumption. In addition, strengthening the trunk stabilizes the body axis, which makes it easier for the muscles in each part to develop, leading to improved overall performance.
OK in 1 minute! How to "Cross Arm Leg Raise"
<STEP.1> Crawl on all fours and place your hands perpendicular to your shoulders.
<STEP.2> Extend your right hand and left foot with a count of 1, 2, 3, 4, 5 seconds. The point is to stretch the entire back side of your body.
<STEP.3> Shrink your hands at a count of 1, 2, 3, 4, 5 seconds, move your knees toward your chest, and curl your back. At this time, it is important to apply pressure to the entire front surface of the abdomen of the body and shrink it.
<STEP.4> Repeat 2-3 6 times to finish.
"Squat" recommended for whole body thinning
There are two types of abdominal fat, "subcutaneous fat" and "visceral fat". Subcutaneous fat is on the muscles and visceral fat is around the internal organs.
Visceral fat is easier to attach and remove than subcutaneous fat. Also, visceral fat is easily used as the first energy during exercise, so it burns first in the overall metabolism.
"Therefore, it is important to increase the calorie consumption per training and reduce the total body fat in order to eliminate the puffiness of the stomach.
The calorie consumption per training is the highest. This is an exercise that moves a lot of muscles. .webp "\"Squat\" recommended for whole body thinning")
A It has been reported that the amount of energy consumed per squat is 15 times that of abdominal muscle exercises ”(Fitness consultant Kohei Murakami).
Squats are training that consumes a lot of calories. By increasing calorie consumption, the total amount of fat is reduced, and the area around the abdomen with a lot of fat is refreshed.
OK in 1 minute! "Slow squat" method
<STEP.1> Open your legs about the width of your hips, place your hands next to your ears, and stand with your hips slightly lowered.
<STEP.2> With a count of 1, 2, 3, 4, 5 seconds, lower your hips until your knees are level with the floor. At this time, be careful not to let your knees come out in front of your toes ..
<STEP.3> Similarly, the count is 1, 2, 3, 4, 5 seconds to return to the state of <1>. Repeat this 6 times to finish.
For squats, the feeling that "the front of the thighs are getting hot and the muscles in the buttocks and the back of the thighs are stretched" is important.
"Beets" that improve the intestinal environment and are effective in eliminating swelling
Speaking of NO (nitric oxide), chronic overproduction in the body due to infection or inflammation leads to worsening of lifestyle-related diseases, but in fact, in our lives (diet and exercise), NO Is produced in a certain amount in the body and plays an important role.
This produced NO has the function of improving blood circulation and at the same time softening blood vessels, and is said to prevent the formation of blood clots in blood vessels, leading to the prevention of arteriosclerosis. the NO-induced vasodilatory effect produced by photoresists in the body.
Improving blood circulation is also effective in improving endurance and recovering from fatigue. Further, it leads to an increase in basal metabolism, so it is a noteworthy vegetable that can be expected to have a dieting effect as well as an increase in athletic ability.
"Mochi wheat" that is effective in preventing obesity and relieving constipation
Let's prepare the intestinal environment so as not to lower the basal metabolism
In order not to lower the basal metabolism, let's prepare the intestinal environment.
Disturbances in the intestinal environment can lead to various disorders in our body, such as constipation, rough skin, basal metabolism and weakened immunity.
In order to maintain a healthy condition, it is also important to prepare the intestinal environment.
"Mochi wheat is rich in water-soluble dietary fiber, which is a food for good bacteria in the intestines. It contains about 20 times as much as white rice, so it is effective in relieving constipation.
In addition, intestinal bacteria called bifidobacteria and Yase bacteria (optimal bacteria) produce short-chain fatty acids when fermenting and decomposing water-soluble dietary fiber, and these short-chain fatty acids "prevent fat accumulation".
You can also expect the effects of obesity prevention such as "controlling appetite" and "stimulating sympathetic nerves to promote fat burning".
In addition, it contains vitamin B group that is indispensable for lipid metabolism and minerals such as potassium that keeps the water balance in the body, so it is a recommended ingredient if you want to improve the intestinal environment. "Manami Iwata)
[Recipe] "Mochi wheat taboret" made with colorful ingredients
health rhythm counselor, taste counselor. After studying French cuisine at the Parisian cooking school "Ecole Ritz Escoffier", she studied medicinal food at "Honso Yakuzen Gakuin" and she was qualified as a Chinese medicine chef Her book is "How to eat without getting fat due to the increase in Yase bacteria" (Jiyu Kokuminsha).
Her book is "How to eat without getting fat due to the increase in Yase bacteria" (Jiyu Kokuminsha). favorite things: cats, cooking, eating.
Mochi wheat taboret [Materials (for 4 people)]
Mochi wheat ... 1/4 cup
white sorghum ... 1/4 cup
black rice ... 1 tablespoon
salad kale ... 3
new onions ... 1/4
paprika ... 1/4
red cabbage sprout each ・ ・ 1/2 pack
hemp seed ・ ・ 1 tbsp
Meyer lemon ・ ・ 1/2
EV olive oil ・ ・ 2 tbsp
salt 1/2 tbsp
[How to make]
<STEP.1> Lightly wash the white sorghum millet and black rice. Put in plenty of water, and when it boils, reduce to low to medium heat and boil for 20 minutes. Raise it in a colander and lightly wash it with water to remove slime. Also, if you boil the black rice separately, the whole will not be colored.
<STEP.2> Cut kale, new onions, paprika, and sprout into cubes of about 5 mm.
<STEP.3> Boiled glutinous wheat, 2 vegetables, and hemp seeds are mixed with olive oil and salt, squeezed lemon to finish, and seasoned with salt to complete.
"Grapefruit" that prevents basal metabolism and weakened immunity
"Grapefruit is rich in water-soluble dietary fiber that feeds good bacteria and Yase bacteria. The red color of pink grapefruit is the red color of lycopene, so you can also take polyphenols.
In addition, "Vitamin C", which is indispensable for beautiful skin, "Limonene", a scent component that stimulates sympathetic nerves and burns fat, and "Naringin", a bitter component that is said to suppress appetite, etc.
Is also included It's a fruit that is effective for health and beauty, so it's a good idea to actively incorporate it into your daily diet. "(Mr. Manami Iwata, beauty food creator)
[Recipe] "Pink grapefruit and fennel salad" that cleans not only the intestines but also the skin
[Materials (for 4 people)]
Grapefruit (pink) ・ ・ 1/2
fennel ・ ・ 1/3 share
olive oil ・ ・ 2 tablespoons
honey ・ ・ 1
tablespoon mustard ・ ・ 1 tablespoon
horseradish ・ ・ 1 tablespoon
salt ・ ・ Appropriate amount
[How to make]
<STEP.1> Fennel is taken from the stock one by one and sliced into 5 mm width so as to cut off the fibers.
<STEP.2> Grapefruit is divided into ovaries and peeled.
<STEP.3> Mix olive oil, grain mustard, honey and horseradish well. The point is to emulsify well until it becomes thick.
<STEP.4> Mix fennel and dressing, and add salt to taste. Add grapefruit and you're done.