이렇게 하면 살이 진짜 잘 빠집니다. 40kg 감량한 재활의학과 전문의가 살 빼는 방법을 알려드립니다 - 피부과전문의 닥터피부광, 재활의학과전문의 디알미니

What kind of exercise should I do to lose 100 to 40 kg like you? You must do it together. Hello, I'm Dr. Skin Light, a dermatologist, until the day your skin shines. I'm Dr. Lee Jong-min, a professor of rehabilitation, who lost 100 to 40 kg. In this video, we're going to look at how to work out and how to get those abs. You've been working out a lot in the past. I'd like you to tell our subscribers how you worked out when you were on a diet. I heard a rumor that you used to be a bodybuilder. When I was a student, there was a bodybuilding club called Yeokdobu in Seoul National University Medical School. I've been bodybuilding there twice a year. I've been working out at the gym for a month or two a year. I was a member of the bodybuilding club, and I was a member of the bodybuilding club. You and I have a similar age range. I used to be a bodybuilder, too. The reason I started running is because... Every time I see a doctor, I get a lot of questions about whether I can do pilates, yoga, or fitness. I think I can do it if I can do it. When I meet a lot of national representatives and trainers, I need to know how to work out, what kind of exercise I did, I can't do this kind of exercise, I can't do this kind of exercise. I've been learning a lot of different exercises. Pilates is good for building beautiful bodies. But I don't know if I'm doing pilates for my diet. You'll hate me if I say this, right? But I have a pilates license, and I teach pilates instructors. Because we have to run a program that burns fat in our bodies. What should we do for our diet? Number one, I recommend aerobic exercise. Because, as you know, you have to burn fat. But can I just do aerobic exercise? Actually, you can't just do aerobic exercise. I've done aerobic exercise, too. Aerobic exercise burns fat, but who burns fat? You know that, right? Muscles burn fat. To burn fat, we need muscles. Especially big muscles, like hips, thighs, and back muscles. Big muscles move and burn energy. The more muscles there are in a factory that burns this kind of energy, the better it bursts. But academically, it's not that having a lot of muscles doesn't make you more energetic. But from my experience, and because I have a lot of muscles, I can't do yo-yo well. So we have to build muscles through weight training. You have to do aerobic exercise for more than 30 minutes a day to start burning fat. Do aerobic exercise for more than 30 minutes a day. When I did aerobic exercise and weight training in the past, You said you lost 14% of your body fat. I lost almost 9%. But when I actually did it, it was really hard to do aerobic exercise for more than 30 minutes. And now that I'm getting older, my knees hurt and my soles hurt. So please give me some tips on how to do aerobic exercise when you actually exercise. You know, there's a word that's been around for a long time. Aerobic exercise for acute fatigue. If you have diabetes, or if you have dizziness, or if you don't have diabetes, There are women who experience extreme low blood sugar. I don't recommend it to women who are weak. If you don't have that in your daily life, I recommend aerobic exercise. I'm actually doing it right now. Actually, it's best to lose weight and lose fat. You have to do it for more than 30 minutes. But the reason why public aerobic exercise is good for boosting those things is that We exercise and do aerobic exercise all the time, and we use energy. What happens to energy at first is that it starts with carbohydrates. When all the carbohydrates are burned, the fat starts to burn. After the fat burns, it burns the muscles and makes our energy. That's why we have to burn enough of the carbohydrates we eat. That's when the fat in our body starts to burn. That's 30 minutes. Of course, it can vary from person to person. Because it's 30 minutes when we find it mathematically, People who come to diet say, I don't lose weight even if I do aerobic exercise. I have a lot of worries like this. Then I'll tell you how many minutes you do. Then you say, I do it for 10 minutes. It's good to do aerobic exercise for more than 30 minutes to lose weight. Then there are people who do aerobic exercise for more than 30 minutes and don't lose weight. Then it's because there's not enough intensity. If we look at the textbook, it says, Please exercise more than medium intensity. Aerobic exercise is actually a very good exercise to build cardiopulmonary endurance. It's an exercise that makes your heart and lungs strong. Then your heart should beat to some extent and your lungs should exercise to some extent. So if you ask me how to set the intensity of medium intensity, When you exercise for more than 30 minutes, If someone talks to me, Jong-min, did you eat? If you say, yes, I ate. It's low intensity. That's why you need to increase the intensity a little bit. Then how intense is it? It's more complicated than wearing an Apple Watch and calculating. So if you want to eat something, I'll have a salad later. We're out of breath and we're out of words. It's more than medium intensity. That's why if we exercise more than medium intensity, we lose weight faster. So what I did in my experience was, I had to go to a fitness competition, but I had too much belly fat. So what I did was, I rode a bike. I rode it for an hour every day, but I didn't ride it hard. But I did it for more than an hour. Theoretically, I did it more than 30 times. But it doesn't come off well. It's too late to fall out. So I told people around me to increase the intensity. Even if you do the same thing for an hour. So I have an exercise machine that goes back and forth. I tied these things together. I've raised the intensity a little bit. Or it's called incline. Rather than just walking, we're going up the slope. I changed it like this, and I started losing weight again. So I recommend you increase the intensity a little bit more. But what about the pain you mentioned? The pain I've seen a lot is... There are three pains that interfere with walking. Back pain, knee pain, and soles of the feet. Especially for those with back pain, When you ride a bike, I recommend a left-handed bike rather than a right-handed bike. So if you're going to ride with your back and back pants up, There's no problem. And the more back pain you have, the better you walk. I'd like you to walk more than 30 times on a treadmill or a soft floor. That's what I'm saying. For those with knee pain, Bicycles are the least load on the knees. That's why you do it like that. Second, you can exercise on a walking machine. Or because the treadmill is soft, It's okay to walk on a treadmill. It's better to avoid stairs like the stairs of heaven. And in the case of the soles of the feet, There are a lot of patients with small feet that hurt every time they touch the ground. If you do that, you're going to work out at the gym. You wear a lot of flat pants or something like that. Rather than that, you wear walking shoes. If you're not sick, it's a treadmill. If it hurts too much, It's better to change it to a bicycle exercise. This is how we manage pain. Do aerobic exercise for more than 30 minutes. It's better to do mid-intensity exercise for more than five days a week. Thank you for the clear summary. I heard that if you exercise on a bicycle, It's okay for people who have a lot of pain like this. If a middle-aged woman is on a diet, If you have a lot of pain, Number one, I recommend a bicycle. But if you're bored for 30 minutes, What's your favorite program? If you ask me, It's about 40 minutes to an hour. When I'm on a diet, I'm going to film a Netflix drama that I like. I can only watch dramas when I do aerobic exercise. I've set it up like this. If you want to see more, you'll lose a little bit of weight. Oh, this is a really good tip. I really like Netflix. I can only watch it when I do aerobic exercise. If you set this rule and exercise, you'll lose a lot of weight. That's why I lost a lot of weight to Mr. Trot. Watch one of your favorite programs every day. Then at some point, you'll have a nice body. When you do aerobic exercise, There are times when you do this at a constant rate. And there are times when you do it in intervals. Which one is more effective? Research or other people's experiences. Interval is actually a little more useful. It's said to fall out well. When you do it in a short time. But I think it depends on the person. First of all, no matter what kind of exercise it is, You can keep yourself going. Exercise that you can do is number one. So if you like bicycles, bicycles. If you like treadmill, treadmill. If you like incline, incline. Because there's a difference in taste. First of all, I do a lot of exercise while doing something. When I ride a bike, I'm on an empty stomach every morning. I read a book or something. Then, if you do an interval or something, You can't focus on it together. So, in my case, I ride a little faster. I do it with a little breath. It's a cardio that I can maintain. But some people like to take a quick break from intervals. But actually, interval is a little more intense exercise. That's why my taste is that. If you do it, you can do it. So, in fact, I didn't take care of the interval. Thank you so much for talking about cardio exercise. Then, you said earlier that muscles burn carbohydrates. Muscle exercise is also important. How did you do muscle exercise? And what should I do? Please tell me. Muscle exercise is actually... I prepared a competition. If you run a competition, you have to win. So, according to the judging criteria, I did a three-part exercise. Back exercise, hip exercise, and shoulder exercise. I actually supplemented the rest of the exercises. I'm not 100% recommending the exercise I do. But personally, I really don't have time. But I want to take a break and do muscle exercise. To those of you who do it, There's a muscle exercise that I recommend. That's hip exercise and back exercise. Because the hips, back, back muscles, and latissimus dorsi muscles Because it's a big muscle in our body. There's a concept of a big factory that burns it. Plus, there are a lot of young people with back pain. We call it the core. Abdominal, back muscles, and core muscles. It's a little more extensive. It also extends to the back muscles and hip muscles. It's good for preventing pain like this. If you don't have time, you can do it with two muscles. If you can stick a little more to it, I want to tell you to take care of your thighs and shoulder muscles. Then what exercise do you do to train your muscles? If you're going to do it at home, If you can't go to the gym, I recommend hip exercise as a bridge exercise. And if the bridge exercise is stable when you do it with both legs, You can do it with one leg. I recommend this exercise. And if you can do it well, Do the plank together. And push-up is a great full-body exercise. It's good for the chest, back, core, and legs. And if I recommend one more, There's a lot of knee pain. From young people to people with latissimus dorsi. Then it's called leg extension. It's an exercise to kick your legs. I've explained it a lot on the air. You can tie your legs with stockings. These days, therabands are sold for 1,000 won or 2,000 won. I recommend you to do leg extension on the sofa while watching TV. It's good to take care of these exercises together. Next, you're talking about squats and lunges. Squats and lunges are great exercises. If you've never exercised before, It can cause more knee pain. I think it's an exercise that you need to learn well. I recommend you to start with a good posture. Today, I heard a lot of good information about cardio and muscle exercise. Thank you so much. When I was young, I did push-ups and chin-ups at home. I'm going to do it again at home. Subscribers, please refer to this video. Even if you're on a diet or you're not on a diet, I hope it helped those who take care of their whole body health. Next time, I'll be with DR.MINI. If you're on a diet or working out for your whole body health, I'll see if there's any nutritional supplements or drugs that can help. If you're interested, please look forward to the next video. Bye.