US, WASHINGTON (ORDO NEWS) — Self-isolation is especially conducive to weight gain. How to avoid this? Japanese nutritionist talks about how to transform your body. It is important not only to eat right, but also to exercise. And the necessary “simulator” will definitely be found in every home, he notes.
In order not to gain weight during self-isolation, it is necessary to build muscle. Due to the spread of the new coronavirus, the amount of time we spend at home has increased. Perhaps a large number of those who find it difficult to monitor their condition. One of the secrets to preventing weight gain is to build muscle, as they increase the intensity of the main metabolism. What is there to eat for a strong body and how to exercise?
“It is during such a period that you need to pay more attention to health and change your lifestyle in order to build a strong body both in terms of soul and physical condition,” emphasizes nutritionist at Meiji food company Azusa Murano. He used to be a long distance runner. Murano is currently advising leading athletes in the field of nutrition: forward of Japanese rugby team Kazuki Himeno and multiple world boxing champion in the easiest categories, Naoya Inoue.
According to Murano, with a decrease in muscle volume due to inactivity, the intensity of the main metabolism decreases. The body becomes prone to fullness, and it is more difficult to expend energy. If you do not restore the balance of nutrients, strength and immunity fall. So, what kind of nutrition is effective for maintaining health and increasing muscle mass, necessary to increase the intensity of the main metabolism?
Murano recommends a complete nutritional course based on high protein and low-fat foods. It includes: basic products (carbohydrates), side dish (protein, minerals and lipids), vegetables (vitamins, minerals), fruits (vitamins and carbohydrates), dairy products (minerals, protein, lipids). Thus, five basic nutrients are formed.
If you just eat, then the food will consist of staple foods, but there will be a lack of protein, which is the building material for muscles. Protein is a nutrient that you need to consume consciously and in order to increase immunity.
Himeno also uses this power system.
The rugby player is 187 centimeters tall and weighs 108 kilograms. Thanks to Murano, Himeno changed his attitude towards food. About two years ago, Himeno was at a training camp. He got up late and ate breakfast only salad, smoothies and yogurt. He practically did not take carbohydrates, which are a source of energy.
Murano has repeatedly explained to Himeno the importance of nutrients. As a result, the rugby player changed his attitude. At the Rugby World Cup, which took place last fall, he took part in all five matches and entered the field in the starting lineup. Himeno contributed to the fact that the Japanese team for the first time entered the eight strongest teams. Despite the fact that all the games were difficult, he passed through this test with dignity.
In April of this year, Himeno dined at his favorite restaurant, which serves sets, and sent a photograph of Murano’s dinner. She had beef, teriyaki from fish, and also rice. Murano praised such an order: “It is important to think not only about quantity, but also about balance. Himeno practices a full-fledged course of nutrition, thanks to which he receives more protein and less fat to increase muscle mass. ” He replenishes the missing nutrients in a minimarket, buying there orange juice and yogurt.
According to Himeno, recently he began to prepare protein smoothies for breakfast himself. Protein is also effective as a supplement to food. “I recommend taking protein after training for those who want to strengthen their body through exercise, as well as those who have recently started exercising at home,” says Murano.
Strengthening the lower body with a ladder
In addition to proper nutrition, it is also important to exercise for muscle development. Associate Professor of the National College of Physical Culture, Takashi Okada, who won the amateur amateur bodybuilding championship in Japan, where participants demonstrate muscle beauty, recommends training on the stairs.
This may seem like a well-known fact, but Okada explains: “If you don’t move, then the muscles of your lower body become lethargic. On the stairs, you can strengthen all the muscles below the buttocks. “Cardiac activity improves, and it is useful not only for the heart, but also for blood vessels.”
You can simply climb each step, but it’s more efficient to run through two steps. Do not get hung up on the time and number of repetitions. When you understand that you can’t take it anymore, it’s important to do it one more time, the associate professor notes.
In the men’s judo team of Japan, Okada leads the department for strengthening physical strength. According to him, if athletes meet a steep staircase in everyday life, they train on it. “There are stairs everywhere: on the way to the store, in the house where you live. Naturally, this should not be done during peak hours, ”Okada recommends.
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