Part Twelve: The Secrets to Visible Weight Loss and Muscle Building

Visible weight loss

The most important thing for losing weight is to have a constant source of motivation.

To avoid losing your will to lose weight in less than a week, you need to think often about what kind of weight loss goals are appropriate.

Even if the scale shows that you have reached your target weight, it doesn't matter if you don't look like you've lost weight-you're not a boxer before a match who only looks at the exact weight.

For people trying to lose weight, no matter how much their weight decreases, they will feel like a failure if no one around them compliments them, saying things like, "Wow, that person has become slimmer and looks so beautiful."

You must have noticed the opposite situation many times: someone looks much thinner, but when you ask about their actual weight, the answer surprises you-because they haven't lost any weight at all.

Just like there are secrets to losing weight, there are also secrets to slimming down.

The effective method is to build muscle and lose weight.

You don't need to be perfect in every way. As long as you look thin, that's enough. Start by working out your most eye-catching muscles.

While you can't target specific areas for weight loss, you can still target specific muscle groups.

Muscles aren't built overnight; they require specific training. However, by consciously contracting your abdominal muscles and stretching your back muscles regularly, you can leave others with a very fit and well-built impression.

If we focus on the upper part of the body, then training the pectoralis major and deltoid muscles is very effective.

When you build muscle in your upper body, you'll be surprised to find that any excess fat becomes less noticeable.

Experience the benefits of weight loss

I receive many interesting messages on blogs and Mixi every day, and one concise and powerful message in particular left a deep impression on me: "Doctor, can you tell me what the benefits of losing weight are?"

I believe that weighing the pros and cons of weight loss is a personal matter.

If I mention that I have a secret to successful weight loss, someone will always immediately ask, "What are the specific benefits?"

Before explaining the specific benefits of weight loss, I thought about whether there were any losses involved, and it turned out there were none.

Let's talk about the benefits.

My appearance has changed; I've become slimmer and prettier (according to my own and others' opinions).

I'm healthier now (I'm no longer out of breath when climbing stairs).

There are other benefits as well, but most importantly, you become more confident after losing weight.

When I was a student, I successfully lost 20 kilograms in 3 months.

Although I think I was able to do it because I was young, I would sometimes be so hungry that I couldn't sleep during the weight loss period.

Looking back now, it was a very tough period.

However, I got through that period, and in addition to improvements in my physique and appearance, I also gained confidence in myself.

When I encounter difficulties in my studies, setbacks at work, or lose precious friends, I think back to my weight loss journey and think that if I survived such a painful diet, I can definitely do it this time too.

Even if you can achieve the same weight loss results with diet foods or cosmetic surgery, you won't gain the same level of confidence, right?

Secondly, having experienced those agonizing days, she was even more determined: "I will never go back to that body shape, or else, I'll die!"

Therefore, you can maintain your ideal body shape and prevent it from rebounding.

One of the bodybuilding muscle training methods

Push-ups are the most effective way to build large chest muscles.

Men should do 30 repetitions and women 20. If you do this continuously, the changes in your body shape will soon become apparent.

Pull-ups are a simple and easy exercise for strengthening the shoulder muscles, namely the deltoids, and the latissimus dorsi muscles in the back.

You can also use a horizontal bar or run.

For women, inclined support reverse grip pull-ups are also a good option.

Anyway, 20 kilograms-is it better to live with that extra weight forever, or to choose a life where you strive to lose weight no matter how hard it is?

If it were me, I would choose the latter without hesitation, because it would give me a great sense of accomplishment.

If you're still hesitating, imagine what it would be like to have 20 kilograms of extra weight on you. Do you want to look like that?

You, who are reading this book, shouldn't hesitate, right?

Now that you've finally decided to lose weight, you should definitely experience the fulfillment and satisfaction that comes with it.

Let's discuss weight and calories again.

Food and weight are measured in grams, but calories are not ignored.

Nowadays, television commercials are filled with all sorts of weight loss methods, most of which use extreme slogans: "Just do this and you're guaranteed to lose weight!" "Just drink this medicine and you can eat anything from now on."

The sole purpose of such advertising is to give you the illusion that losing weight is easy, thereby tempting you to fall for their tricks.

Actually, I don't need to waste my breath explaining the logic; I think everyone understands very well that to successfully lose weight, you must incorporate exercise and dieting into your lifestyle.

Extreme ideas are dangerous.

Extreme weight loss methods, even if they produce temporary results, are difficult to sustain.

The same applies when thinking about weight and calories; one should not go to extremes.

For example, if you lose 500 grams after running, you need to prepare 300 grams of food for your meal. If you really want to lose weight, you wouldn't want to eat 300 grams of chocolate or French fries (don't even think about it).

While there's no need to obsessively calculate calories, controlling your intake of fat and sugar is still essential.

It is generally believed that if the weight consumed is reduced, the calories will naturally decrease as well.

Bodybuilding Muscle Training Part Three

If you want to strengthen your core muscles more effectively, there is no better way than swimming.

Simply floating in water can put a considerable strain on the abdominal and back muscles.

In fact, for those suffering from lower back pain, swimming is also recommended to strengthen trunk muscles and help prevent lower back pain.

There's no need to have muscles like an athlete, so you don't need to train so hard; just focus on building muscles that show quick results.

This is also a secret to losing weight.

Choosing an easy and sustainable method and integrating weight loss into your lifestyle are two important weight loss secrets that you should never forget.