Lose Belly Fat Fast With Only 'Up & Down' Movements - Japanese Exercise
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| How To Lose Belly Fat Fast With “Up & Down” Exercise 2 Minutes A Day Knowinsiders.com |
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The journey to lose weight is inherently not easy, if you want to focus on reducing your waist, it's even harder. However, the popular Japanese variety show "Plus Saturday" (サ タ デ ) made a big splash when it showed how to lose weight super fast without going to the gym in some recent broadcasts.
Specifically, this method is called "Up & Down", consisting of 2 simple movements and only takes about 2 minutes to practice every day. After 1 week, the young girls participating in the challenge in the program have really reduced their waist circumference by 7cm, motivating thousands of Japanese women to follow suit.
What is this method, and how you can practice it at home?
Belly fat so stubborn to lose
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| Photo: Shutterstock |
Most people know that the food you eat can turn into fat in your body, but how does that process actually work?
If there are excess calories left, your body will store them as fat. Weight loss plans focus on reducing your caloric intake so that your body has to use those stored calories for energy instead of having a surplus. Restricting calories makes losing weight possible by both preventing additional fat storage and requiring the body to use reserved energy to function.
If you were to ask anyone wanting to lose weight which area of their body they’d most like to reduce fat in, the words “my belly” would come up frequently. This is because belly fat is hard to get rid of. In fact, during weight loss, your abdominal area will often hold onto fat even while other areas of your body are slimming down.
It’s more difficult to shift belly fat because it has a higher amount of fat cells that don’t respond as easily to the fat-breakdown process (lipolysis). In fact, your stomach fat tends to release more slowly than from other areas of the body. This is because these fat cells have a different type of receptor than normal fat cells – they have what is known as “alpha-receptor” instead of “beta receptors,” which release fat faster.
Abdominal fat is largely broken into 2 categories: visceral and subcutaneous. Visceral abdominal fat surrounds the abdominal organs whereas subcutaneous abdominal fat lies between the skin and the abdominal wall. While neither type is good for your overall health, visceral fat has been strongly linked to serious risk factors like insulin resistance which sets the stage for type 2 diabetes.
When you lose weight you’ll typically see more initial weight loss from the fat cells with beta receptors while the fat cells with alpha receptors like those in the abdomen area will be slower to respond causing the weight loss in that area to be slower.
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| Photo: Shutterstock |
What are the dangers and risks of belly fat?
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| Photo: Power of Positivity |
Many people consider the fat of any kind bad for health, but certain types of fat can prove more dangerous than others.
Studies show that the fat that collects around the abdominal area can be particularly harmful to well-being. Among its many adverse side effects, belly fat can increase the likelihood of many serious health events, including heart attacks and stroke.
Many scientific research studies have proven that excess fat around the midsection increases one’s risk of life-threatening diseases. Belly fat can significantly increase your risk of developing high cholesterol, high blood pressure, heart disease, cancer, and diabetes.
You’re also at a higher risk of suffering from a stroke. Weight loss through a healthy exercise and diet plan will reduce your risk of developing dangerous diseases. Lifelong weight management will further cut your risks.
Over time, you’ll develop back pain, back strain, and even more serious back problems. Luckily, strengthening your abdominal muscles through regular exercise and joining a weight loss program will eliminate this excess fat and take the pressure off of your muscles, bones, and joints.
Your body relies on your abdominal muscles for support during the majority of physical activities that you do throughout the day. Whether you’re walking, sitting, standing, playing sports, or working, your abdominal muscles act to stabilize the body during start and stop movements.
When your abdominal muscles are weak, your joints will absorb all of the force from this physical activity.
Ways to Lose Belly Fat and Live a Healthier Life
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| Photo: Healthline |
Try curbing carbs instead of fats
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says.
With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
Think eating plan, not diet
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary.
In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
Keep moving
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
Lift weights
Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.
Become a label reader
Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
Move away from processed foods
The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.
Losing Belly Fat with “Up & Down” Japanese Exercise in 2 Minutes Everday
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| Losing Weight with “Up & Down” Japanese Exercise - Photo: Youtube |
The journey to lose weight is inherently not easy, if you want to focus on reducing your waist, it's even harder. However, the popular Japanese variety show "Plus Saturday" (サ タ デ ) made a big splash when it showed how to lose weight super fast without going to the gym in some recent broadcasts.
Specifically, this method is called "Up & Down", consisting of 2 simple movements and only takes about 2 minutes to practice every day. After 1 week, the young girls participating in the challenge in the program have really reduced their waist circumference by 7cm, motivating thousands of Japanese women to follow suit.
Among them, Sakura (pseudonym) is one of the most successful and widely shared by the media. She was originally an office worker, had to sit for many hours a day but was sedentary after work. Therefore, although she has a rather slim body, her belly is too big, making her very upset.
After accidentally watching "Plus Saturday" on TV, she decided to give it a try. Unexpectedly, after the first week, her waist circumference decreased from about 80cm to 73.5cm. Seeing the effect, she asked her husband. Over the next seven days, Sakura's waistline decreased from 73.5cm to about 70cm, and her husband's decreased from 97cm to 90.5cm.
As the experts of the program said, the effectiveness of weight loss in each person is different. For people with larger waistlines, the effect is more pronounced and often drops more sharply in the early stages. However, this was also an amazing result, which made Sakura extremely happy and decided to maintain this practice habit for a long time.
How you can Practice “Up & Down” Exercise
After Sakura, there are many other Japanese girls who follow suit and proudly show off their achievements on social networks. YouTubers from many different countries also took turns taking part in the waist reduction challenge with "Up & Down" and made it a "craze" for young people.
A famous male YouTuber from Hong Kong shared that he had lost 4cm in 1 week without dieting at all. Like others, he also praises this method for its simplicity, speed and really effective.
First, stand with your back straight, heels touching each other so that your feet form a "V". Next, raise your arms above your head, straighten your arms, and bring your palms together. Then, slowly raise your heels as high as you can while maintaining the same arm and leg position, while breathing deeply.
Maintain this position for about 5 seconds, then return to the position where your heels touch the ground. Rest for 1 to 2 seconds, then repeat the movement 5 times. Note that when the exercise must stretch the whole body, the knees should not be rotated inward and always keep the legs, back, and neck straight.
After resting for about 10 seconds, you can continue to the second movement. Start by standing with your feet equal to or wider than shoulder width, with the toes pointed out to the sides. At this time, both hands are relaxed, placed on the thighs, back straight, legs straight and balanced.
Then slowly lower your buttocks so that your buttocks and knees are equal while keeping your back straight. At the same time, inhale and absolutely do not let the knees face each other. Maintain this position for 5 seconds, then rest for 1 to 2 seconds and continue to repeat the movement 5 times.
If done correctly, this exercise not only slims the waist, but also helps to reduce overall weight significantly. In particular, it also helps to make legs smaller, leg muscles stronger and form a "peach butt" shape for women.
Another Japanese Technique that Can Help You Lose Belly Fat Quickly
Accidentally discovered by Japanese actor Mike Ryosuke, this technique helped him loose 13 kgs weight and 4.7 inches from the waist within a few weeks. What is surprising is that Mike was doing this exercise to not lose weight but to get relief from back pain. This technique for prescribed by his doctor and takes only 2 minutes to perform.
Known as Long-breath diet by Ryosuke, this Japanese technique for losing belly fat quickly involves standing in a certain position, taking 3-second breath and exhaling strongly for 7 seconds. It has been previously found that breathing exercises can help you with weight loss.
Fat is essentially made up of oxygen, carb and hydrogen. When the oxygen we breathe reaches fat cells, they break down into water and carbon. The more oxygen body uses, the more fat you will be able to burn.
How to perform Japanese exercise for losing belly fat quickly
For loosing belly fat quickly, you need to perform this belly fat exercise for anywhere between 2 to 10 minutes every day.
Step 1: Stand up straight, push one leg forward, keep other leg back.
Step 2: Strain the butt and transfer all of your body weight to the foot in the back.
Step 3: Lift your arms above the head. Inhale slowly for 3 seconds.
Step 4: Exhale forcefully for 7 seconds, strain all your body muscles.
Repeat these as many times as possible for 2 to 10 minutes. Apart from helping you lose belly fat quickly, it can also help in strengthening muscles of your body and improve metabolism.
Apart from this Japanese technique for quick belly fat loss, you also need to make modifications in your diet. Following are the foods you need to eat and avoid for losing belly fat quickly.
What should I eat to lose belly fat overnight?
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| Photo: Shutterstock |
To aid in your weight loss journey, eating the common foods below, coupled with a regular workout routine, can help you lose weight and shed belly fat:
Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.
Red fruits: The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.
Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.
Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.
Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.
Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.
Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.
Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. Drinking green tea has also been shown to reduce visceral fat. Green tea is low in calories and contains epigallocatechin gallate (EGCG), which studies indicate that it effectively reduces belly fat.
Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.
Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.
Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.
Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.
Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.
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