Japanese walking weight loss method: lose 20 pounds in 3 months

　　Japanese walking method to lose weight

　　Recently, a method called "the easiest weight loss method in history" has become popular on the Internet.

　　This is a walking method invented by a Japanese doctor to lose weight. This method claims that as long as you walk in the correct way, you can easily "enjoy weight loss". In this regard, experts say that when it comes to losing weight, there are no shortcuts. “"Shut up, move your legs" and stick to it for a long time, this is the secret to losing weight.

　　In fact, the "easiest weight loss method in history" reported online is very simple: just "shrink your belly" and "stretch your belly" while walking, and match the breathing rhythm of "inhale and exhale".

　　A Japanese doctor published a best-selling book called "Walk to Slim Belly." The book boasts that as long as you walk in the right way, you can easily "enjoy weight loss." The correct way is very simple: just "shrink your belly" and "throw your belly" while walking, and match the breathing rhythm of "inhale and exhale".

　　When stepping forward with your right foot, silently count "one"”

　　As you step forward with your left foot, silently count "two"”

　　Counting silently while walking

　　Contract your abdomen when counting "one"

　　Puff your belly when you count "two"

　　Do not swing your arms greatly or hunch your back, because this will cause reaction force when the belly bulges and contracts, resulting in reduced muscle heat consumption and unnecessary burden on the waist, thus causing low back pain。

　　Lost 10kg in 3 months and reduced waist circumference by 17cm. And in the next 3 years, I didn’t gain weight at all. Some readers even reported that this method can also affect the intestines and relieve constipate。

　　The doctor who invented this "easiest weight loss method in history" is the director of Kawamura Internal Medicine Clinic in Japan. He has written books such as "Doctors Recommend Physical Transformation after the Age of Fifty", which is very popular. “"Walking to Slim Belly" is his newly invented weight loss method.

　　Walking to lose weight can prevent constipation and relieve back pain

　　Regarding this popular "easiest weight loss method in history", "Walking like this has the first benefit, which is that it can promote intestinal peristalsis, promote digestion and absorption, and can prevent and relieve constipation. "From the perspective of traditional Chinese medicine, it is especially suitable for people with spleen deficiency and dampness, who are prone to fat and edema-type obesity.

　　Second, while walking, pay attention to your breathing and focus your will on your breathing, just like the "mindful guarding of the Dantian" in martial arts or Qigong. From the perspective of traditional Chinese medicine, it has the effect of increasing yang energy, strengthening the spleen and kidneys. If you can pay attention to this during your daily walking, it will indeed have the advantage of getting twice the result with half the effort.

　　In addition, when walking while shrinking and protruding the abdomen, you are activating the abdominal muscles, using muscles around the abdomen such as the rectus abdominis and oblique muscles. In addition, muscles along the spine such as the erector spinae, multifidus, and iliopsoas muscles are also unconsciously used. Exercising these muscles can alleviate low back pain symptoms to a certain extent.

　　There is no shortcut to losing weight. It is more important to keep your mouth shut.

　　“However, the article does not mention the time and frequency of the doctor's walking, so it is impossible to judge the intensity of his daily exercise. ”Professor Li Jing said that if you only walk once a week, or just take an ordinary walk every day, you will not be able to achieve the goal of losing weight. "Walking can achieve the goal." exercise Or for the purpose of weight loss, it must be done for more than 30 minutes each time, and at least three times a week. ”The effect should be that you sweat slightly, your breathing and heartbeat speed up but you can still talk, you feel relaxed and happy after the session, and you don’t feel too tired the next day.

　　“We often see various 'secrets' for losing weight online, but there are no shortcuts to losing weight. ”Professor Li Jing said that everyone knows the six words "shut up and open your legs", but the key lies in perseverance. The weight loss effect produced by the calories consumed through exercise is limited. Moreover, due to the heavy weight of obese people, excessive exercise may cause joint damage.

　　In addition, for the average obese person, the appropriate weight loss rate is 0.5 to 1 kilogram per week. If this effect is mainly obtained through fitness exercises, the main loss will be body fat. Losing weight too quickly will mainly reduce glycogen and water in the body, but it has little to do with fat consumption. healthy bring many adverse effects.

　　Things to note when walking to lose weight

　　If you walk to lose weight, you must adopt the correct posture, which will be beneficial to weight loss and health.

　　1. Keep your head up

　　The bottom of your jaw should always be parallel to the floor. Think of a rope helping you maintain a straight line from the top of your head to your entire spine.

　　2. Tighten the abdomen

　　Tighten your abdominal muscles and straighten your back. A hunched posture will only cause stress on the joints and sore muscles in the back, legs and buttocks.

　　3. Swing your arms naturally

　　Bend your elbows 90 degrees and let your hands swing in an arc within the height range between your waist and hips, not too high. When you retract your arms, your upper arms should be as horizontal as possible to the ground, and your arm swings should be in the opposite direction to your feet.

　　4. Cultivate a natural pace

　　Exaggerated steps will not make you walk faster. Instead, they will cause muscle soreness in your calves and buttocks. Sometimes they will also cause unnecessary rebound, resulting in a waste of energy. Only by moving more steps per minute can you walk faster and faster. Repeatedly alternating between long and small steps to find the fastest stride without rebound is the real pace.

　　5. Make good use of your feet

　　This gait may look a bit clumsy, but race walkers do move beautifully. Each step is a process of heel, sole, and toe movement. The heel strikes the ground, the force passes through the sole of the foot, and then the toes push off the ground.