Weekly beauty classes: Internal exercise for targeted slimming

III. Fitness and Weight Loss Exercises and Creating a Beautiful Figure

(a) Weekly beauty classes

Gymnastics, unlike exercise, can also help you lose weight.

The biggest advantage of bodybuilding and weight loss gymnastics is that it allows you to target specific areas of your body for weight loss, unlike regular exercise. This is the characteristic of "internal effect exercise".

In my weight loss training class, I refer to general exercise and daily work as extrinsic exercise; while bodybuilding and weight loss exercises done for fitness or other purposes are called intrinsic exercise. The two should not be confused.

Generally speaking, if you want to lose weight by burning excess calories through exercise, you need to exercise a lot. To lose 100 grams of subcutaneous fat, you would have to walk 20 kilometers. Moreover, weight loss through exercise is only a side effect; not every type or every session of exercise will achieve this result.

Internal-effect exercise can make you slim

A slim figure, of course, refers to the absence of excess fat and flab. This is not impossible. The best way to eliminate excess body fat is to apply pressure to it while practicing moderate breathing. Simultaneously, focus your mind on the muscles you want to lose weight, forcing those tissue cells to withstand pressure, burn calories, and regenerate new cells. This alternating process of burning and regenerating fat achieves the goal of weight loss and a fitter physique.

In order to maintain bodily functions and create new tissue cells, we must replenish nutrients such as protein, minerals, vitamins, and fats to create the body's tissue cells.

If your daily nutrition is unbalanced, you will burn more energy during weight loss exercises, which will inevitably damage your internal organs. Insufficient nutrition will make you look more haggard, making your dream of weight loss and fitness seem even more distant. However, if you truly follow the methods described in this book and meet the five lifestyle requirements, you will definitely lose 1.5 kilograms after one week.

As mentioned earlier, it is crucial to combine applying pressure to the body with proper breathing techniques. This will be discussed in detail later.

Eyelid fat can also be eliminated

Are you surprised? Actually, any area where you can subconsciously tighten your muscles and have excess fat can be eliminated through weight loss and bodybuilding exercises, especially when combined with exercises that strengthen your arms, legs, and waist, the results are even more significant. It also works on smaller areas like the eyelids and chin.

Gymnastics should be done in moderation

After doing gymnastics, your body will react quickly. On the second day, you'll feel very tired, and on the third day, you'll experience some pain. After another day, this fatigue and pain will gradually disappear. From the first to the third day, your weight may be slightly higher because your body is still adjusting. From the fourth day onwards, your weight will begin to decrease, and on the fifth day, it will decrease further. Normally, it will gradually decrease thereafter.

After doing gymnastics, the body is greatly stimulated, causing fatigue in the body and internal organs. The body is unable to relieve these stimuli and pressures immediately, resulting in a feeling of exhaustion.

If this fatigue and pain persists for 3 days, or even if you develop cold symptoms, it's because you've overdone the exercise, putting too much strain on your body, or because you haven't followed the instructions correctly. In this case, stop the program immediately and re-evaluate your progress.

In this situation, you should rest for a few more days until your body recovers before resuming your plans.

One thing to know is that you shouldn't put too much or too little pressure on your body, lest it lose its effectiveness or overwork your internal organs. Mastering this moderate approach is the key to losing weight healthily.

Reasons for not losing weight

If you don't feel tired or sore at all the day after doing gymnastics, it means there's something wrong with your technique. Either you lacked concentration, or you didn't grasp the key points of the exercise. Also, if your breathing method is incorrect, it's better not to do it at all.

If, after checking, you feel you've followed the above guidelines but still haven't seen results, the problem might stem from not adhering to the five conditions of life.

If you believe you have followed all five conditions and regularly do your exercises, but after a week you've only lost less than 750 grams, it's recommended that you reflect on your lifestyle over the past week.

Is your diet incorrect? Did you eat sweets, snacks, or drink alcohol? Are you always eating on time? After careful reflection, try to follow this approach for another week. However, if you have a cold or other illness, are injured, or are menstruating, it's best to take care of your body first and not push yourself. Wait until you've recovered before continuing.

(II) Using 1-minute gymnastics to lose weight

Each section is one minute long.

The bodybuilding and weight loss gymnastics routine consists of one minute per set, performed for half a minute using eight counts of commands, repeated twice to complete one set. Doing six sets of exercises a day, totaling six minutes of gymnastics, only requires once a week.

The purpose of gymnastics is to apply pressure to the areas you want to lose weight, causing a bodily response. It's important to note that you should only exert as much force as you can muster, and not think that "it's enough to just do gymnastics beautifully and with graceful postures." This will turn an intrinsically effective exercise into an extrinsic one, meaning that instead of reducing fat, you'll end up building muscle.

When you shower after gymnastics, there is more body grime than before. This is because the body is under stress, old cells and tissues shed, and new cells are produced.

You might think that showering every day means you wouldn't have any body grime, but you're surprised to find so much. This proves your body is undergoing metabolism. Body tissues and external pressures are working together, and subcutaneous fat is being burned off. This results in the accumulation of body grime.

One set of gymnastics exercises only requires 6 sessions.

Do you think that increasing the number of times you do gymnastics will help you lose weight faster? That's impossible. Your body can't handle it, and you'll only end up looking even more haggard.

Why is this? Too much or too little is not good. This bodybuilding and weight loss exercise is an internal-effect exercise. As mentioned before, doing too much internal-effect exercise turns it into an external-effect exercise, which is not the effect we want.

Each session consists of 6 sets of 6 minutes each, and can be done once a week. Each set consists of one type of exercise, and there are 6 types in total. Some exercises can be done in two sets, and the number of sets for each type of exercise can be determined according to your needs. However, some exercises should not be done too often (e.g., leg raise, leg raise B, tie curl, tricess cru 1, arm exercise), and should only be done one set at a time. Please pay special attention to this.

If your internal organs can't handle six sets of exercises, you can reduce it to four sets; there's no need to push yourself too hard.

When you become proficient at it, your body responds well, and your weight is decreasing normally. Starting in the fourth week, you can gradually increase the number of repetitions to 8 sets each time.

Therefore, you don't need to worry about whether this amount of exercise is enough. As long as you do it for a long time, you will naturally master the tricks.

(III) The key to gymnastics lies in breathing techniques.

The key is breathing techniques.

Obese individuals often experience poor posture, which compresses the heart, leading to shallow and short breaths. Insufficient oxygen can cause discomfort and frequent shortness of breath. This is especially true during gymnastics and other forms of exercise, which consume large amounts of oxygen, making breathing particularly crucial.

Bodybuilding and weight loss exercises place particular emphasis on proper breathing. If your breathing method is incorrect, it will hinder your exercise, and even if you exercise a lot, the results will still be minimal.

In gymnastics, breathing involves first puffing out your cheeks and breathing in a circular motion, taking a deep breath, and then exhaling slowly, making a "whoosh" sound when exhaling.

The characteristic of this breathing method is that you "exhale, inhale, and exert force at the same time." While the muscles contract, you forcefully exhale, then forcefully inhale, and then forcefully exhale slowly, adjusting your breathing to match the speed of the exercise.

When doing gymnastics, the muscles contract. When lifting heavy objects, most people will pause to breathe and say things like "one, two, three, push!" and exert all their strength. But this is not right. You can't use your mind to exert force. If you suddenly have to exert force, you may not be able to do it, or you may experience a sudden cerebral congestion and go into shock.

When exerting force, exhale while exerting force, and you can exert force easily.

Breathing method with 8-second intervals

This bodybuilding and weight loss exercise uses 8-second intervals, combined with one to eight counts of breathing, allowing you to freely exert your strength within 8 seconds. Because this exercise involves consciously controlling muscle contractions, the speed and other aspects are also under your control, making it very simple and easy for anyone to learn.

As for when to exhale and when to inhale, each type of gymnastics has its own rules, which will be explained in detail later. If you follow these rules, you can achieve amazing results.