An increasing number of people are suffering from lack of exercise due to remote work, but it is humanity that it is difficult to lift a heavy waist. Then, why don't you literally raise "only the waist" first?
In this special issue of "Exercise habits starting from" standing "", we will tell you about the serious health damage caused by sitting down and propose to start the exercise habits from the smallest unit of "standing". Of course, please try it, including exercises that will be a step up after that.
In the 4th installment, Kentaro Terada, who supports the training of athletes and business people as a personal trainer, will appear. Following on from the main exercise method introduced in the first part, this time in the second part, we talked about diet and sleep that enhance the effect of exercise.
▼ Click here for the first part
"Steady body change" training method-Ask an active trainer
Kentaro Terada
He is a trainer for Japanese athletes who have completed graduate school at Nippon Sport Science University, judo, water polo, and curling, and is also a trainer for Abe brothers and sisters who won the gold medal at the Tokyo Olympics. He holds qualifications such as Judo rehabilitation teacher, Japan Sports Association certified athletic trainer, NSCA-CSCS. In 2019, he won second place in the Kanagawa Prefecture Bodybuilding Championships 70kg or less. He also trains himself with a wealth of knowledge about exercise, nutrition and rest. Currently, he teaches as a personal trainer with "ACTIVE RESET" and "STUDIO BAZOOKA".
A positive cycle created by "exercise / diet / sleep"
In order to perform well in the business scene, it is necessary to keep in mind a well-balanced diet and good sleep, and to rest the tired brain. In fact, the same can be said by replacing "brain" with "post-exercise muscle".
According to Mr. Terada, the following "synergistic effects" can be expected if you are aware of the three things of exercise, diet, and sleep.
A virtuous cycle created by "exercise x diet / sleep"
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Do you feel that if you can do such a cycle, not only will your exercise efficiency improve, but your work and private life will also go well?
In that sense as well, comprehensive consideration of exercise, diet, and sleep seems to be a necessary factor for business people.
"PFC balance" that you want to be aware of in your diet
As I mentioned in the first part, there are a lot of people who visit Mr. Terada who "continue to work on it without the basics".
For example, "I want to lose weight, so I eat less." Sure, you lose weight because you don't eat, but you often lack the energy needed for your body and brain to move normally, which often leads to weakness and poor work performance.
I want to realize my ideal body while maximizing my daily performance in an efficient way, not in such an unreasonable way.
Whether you want to build muscle or lose weight, it's important to start by knowing "calorie intake and its balance."
Calorie intake is the "energy" contained in food. The basic idea is that if this calorie intake exceeds the calorie consumption, you will gain weight, and if it falls below it, you will lose weight.
However, even if you want to lose weight, if you blindly reduce your calorie intake, you will run out of energy, and even if you exercise hard, your muscles will be broken down, and the more you move, the less muscle you will lose. "Exercise without eating" has the opposite effect if you want to tighten your body while building muscle.
In order to know the nutritional balance of calorie intake, we aimed to know how much "protein (P), fat (F), carbohydrate (C)", which are called the three major nutrients, are contained in the ingested foodstuffs. It is necessary to select foods that are close to the balance.
The energy intake varies depending on whether you want to build muscle or lose fat, but Mr. Terada says the "golden ratio of PFC balance" is as follows.
Golden ratio of PFC balance
Protein: Lipid: Carbohydrate = 3: 2: 5
The recommended daily calorie intake (kcal) for an exerciser is "lean body mass x 30-40". The point is to get closer to the balance of "P = 3, F = 2, C = 5".
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Take, for example, a man who weighs 70 kg (who wants to lose fat).
The standard daily calorie intake is 2100 Kcal, so if you assign the balance of calorie intake to the golden ratio,
Protein: 630cal, Lipid: 420kcal, Carbohydrate: 1050kcal
So, if you aim for the above numbers with each nutrient, it's OK.
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However, it is difficult to know which food contains how much nutrition and calories.
Therefore, Mr. Terada recommends that you "make it a habit" by looking at the ingredient list on the food packaging. Also, the following numbers should be remembered at that time.
Even if it says "protein 20g", it is difficult to know how many kcal it corresponds to, but if you know this, it will be easy to calculate.
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Let's calculate based on the above example.
Protein and carbohydrates are 4kcal per gram and fats are 9kcal per gram, so divide the required calories by each number. Then, the result is as follows.
Protein: 630kcal ÷ 4 = 158g, Lipid: 420kcal ÷ 9 = 47g, Carbohydrate: 1050kcal ÷ 4 = 263g
Therefore, for those who want to have a daily calorie intake of 2100 kcal, it is best to take nutrition based on the above amount.
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First of all, I recommend that you look back on what kind of meal you are eating on a daily basis. Then you will notice that you were consuming more calories and fat than you expected.
If you get into the habit of calculating a guideline for intake from your own weight, you will be able to select foods that can be a necessary and sufficient energy source at convenience stores and supermarkets in about 1 to 2 months.
Also, if you have the knowledge and experience gained in this way, you should be able to choose a menu well even when you eat out.
Make good use of side dishes at convenience stores and supermarkets
Ideally, the diet of those who exercise should be 3 meals a day + snacks effectively.
In addition to this, those who exercise with high intensity need to devise such as "eat before and after exercise" and "keep a gap between meals". This is because, as mentioned above, when exercising in a state of lack of energy, the body breaks down the muscles and tries to supplement the energy, and after exercising, the muscles need nutrition to recover from fatigue.
However, Mr. Terada says that it is important to pay attention to the contents of the meal.
We do not recommend eating only carbohydrates in one meal or eating 2000 kcal in one meal.
The ideal cycle is to balance protein, fat, and carbohydrates each time, burn extra calories, and replenish what you need before you run out.
Mr. Terada says that if you can't eat well, you should take advantage of snacks. A protein bar rich in protein is readily available at convenience stores.
Mr. Terada says that he sometimes eats bamboo crabs and chikuwa, which are mainly made of fish and rich in protein, in several divided doses a day. It looks good as a snack for sake.
He also says that even if you don't have to worry about "self-catering," you can bring your nutritional balance closer to your ideal by carefully selecting products from convenience stores and supermarket side dishes.
Example meal menu to choose at a convenience store
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With this knowledge, even if you do "ramen after drinking", you can recover.
The important thing is not to give up saying, "I was patient, but this is a mess ...".
With just one ramen meal, the effort you've made so far won't become a bubble, so if you want to eat it anyway, enjoy it as a "cheet day (a special day to eat enough meals during the dietary restriction period)" and start again from the next day. Let's do our best.
3 things to get a good night's sleep
If you can get a satisfactory training while getting good nutrition, your next goal is "good sleep".
For that reason, I would like to take all the general ideas for a good night's sleep, such as not being exposed to blue light before going to sleep, and adjusting the temperature and humidity of the bedding and bedroom to improve the sleeping environment.
What I want to devise to take it one step further is "timing".
The ideal order is to finish exercising 3 hours before going to bed, finish eating 2 hours before, and take a bath 1 hour before.
3 things to get a good night's sleep
1. Finish exercising 3 hours before sleep
→ To calm the sympathetic nerves that have become dominant after exercising
2. Finish your meal 2 hours before sleep
→ After eating, the body focuses on digestion and cannot concentrate on sleep.
3. Take a bath 1 hour before sleep
→ Because bathing improves blood circulation and parasympathetic nerves dominate.
I'd like to finish strenuous exercise at least 3 hours before sleep, but yoga and stretching dominate the parasympathetic nerves, so it's OK even just before sleeping.
Also, on the day when "I couldn't get proper nutrition today", it is good to drink liquid drinks such as protein drinks that do not burden digestion before going to bed.
It is very important to take a bath before sleeping. This is because the blood around the whole body has the role of delivering oxygen and nutrients and the role of collecting waste products, which makes it easier for the body to recover from fatigue.
One hour after getting out of the bath, the body temperature drops and it is easy to get drowsy, and if you can fall asleep at that timing, you will be invited to deeper sleep.
The more top-level athletes you have, the more you care about your diet and sleep, and the stronger the athletes who spend their time and effort. They are their main business.
We have a main business called "work", but there is no doubt that it is "exercise, diet, and sleep" that improve the performance. Instead of trying to do everything perfectly, let's start doing one from each.
Of course, it's OK to start by "standing". If there is even one person who reads this special feature later and says, "I have enjoyed exercising and working so much!", The editorial department will be exhausted.
＞＞ Looking back on the featured articles so far
▼ Click here for the first part
"Steady body change" training method-Ask an active trainer
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Source: ACTIVE RESET, STUDIO BAZOOKA