When you see the physical beauty of athletes in TV commercials and magazine covers, is there anyone who fantasizes, "I want to get ripped abs too?"
However, they are "professional" so to speak. Overwhelmed by daily work, blinding a bad health check result, eating too much, drinking too much, and not exercising enough, you might think that you are out of luck.
Here, I want to tell you. Even "ordinary people" can get ripped abs.
No, it doesn't have to be "normal". Now, even an overweight person can achieve an athlete-like physique. I am none other than myself.
I used to be extremely obese with a weight of 115 kg and a body fat percentage of 33%. Now my belly is so big that I can clearly see the lines of my abs.
The reason why I was able to lose more than 40kg in total and get ripped abs is because I followed a diet based on scientific evidence that I have covered as a medical journalist.
For four years since 2017, I have been reporting on "Why do people gain weight" and "How can people lose weight?" as a medical journalist. He listened to many experts, read a lot of papers, and based on the correct knowledge he obtained, he put it into practice using his own body.
As a result, obesity disappeared completely. The result of the health checkup was also all A, and the appearance was greatly rejuvenated.
But don't get me wrong, I'm not special. In extreme cases, anyone can lose weight if they practice the method I will explain. Before you give up saying you can't do it, I would like you to try it once.
In my case, at around 12% body fat, I started to see my abs. It was around 18% body fat percentage that I set a goal of "getting ripped abs". But what I did before and after was the same. Saying "I lost 40kg from 115kg" sounds amazing, but the method is still the same.
Seiichiro Kuchiki "Medical Journalist's Diet Using the Latest Science as a Weapon to Lose 40kg" (KADOKAWA), I think that 115kg is too big to be a reference, so in January 2020, I weighed 78kg. Let's start with when I was 18% body fat.
This is naturally thinner than when I was at my maximum weight, but when I take off my clothes, my lower abdomen is a little bloated. At this point, my fat mass is around 14kg. If you set a body fat percentage of 12% as a goal for the time being, it will be a calculation that can be achieved if you can drop 5 kg of fat alone.
So, what does it mean scientifically to lose 5kg of fat?
The 2016 Guidelines for Obesity Treatment, which doctors refer to for treatment, states that the results of weight loss depend on the balance between energy intake through diet and energy consumption such as physical activity. .
In layman's terms, people can lose weight if they maintain a state of calorie intake < calorie consumption.
If the human body is a car, it is a simple idea of how much gasoline is put in and how much is used. As is often said in recent years, not all nutrients ingested through diet are consumed equally through physical activity, but this is the principle.
In other words, if you put in less gasoline (diet) and use more gasoline (exercise), the gasoline (fat) stored in the reserve tank will be consumed. This is what it means to be able to do it. In other words, a fat person has a large amount of gasoline stored in the reserve tank.
Let's recalculate the reserve tank, the energy you need to expend to lose 5kg of fat.
Since fat cells contain 20% water, 5kg of fat contains the remaining 80%, or 4kg of lipid. Since 1g of fat has 9 kcal, the theoretical energy you want to consume is 36,000 kcal.
If you set a period of 4 months (120 days) to reach your goal, you can use up 5 kg of fat on your body if you burn 300 kcal more calories per day than you take in. is.
Yes, only 300 calories. As long as you keep saving this every day, that "slightly puffy underbelly" will disappear.