Do you think that exercise is boring? Do you find it difficult to stick to a workout routine? If so, you’re not alone. In fact, the number one reason people stop exercising is because they get bored with their workouts! That’s why we’ve compiled this list of fun and exciting exercises specifically designed to help you lose weight without getting bored.
These exercises will keep your body guessing and your mind engaged—so much so that you won’t even realize how hard you’re working out! They’ll also help keep your metabolism high, which is essential for burning fat and losing weight.
Right here on Buy and Slay, you are privy to a litany of relevant information on japanese towel exercise, benefits of regular exercise, and so much more. Take out time to visit our catalog for more information on similar topics.
Japanese Exercise For Weight Loss
Being overweight and obese can put you at risk of diseases like thyroid, PCOD and diabetes at a very young age. Belly fat, which is accumulation of fat in the abdomen, not only looks unpleasant on your body, but also puts you at risk of blood lipid disorders, diabetes and heart disease. We are not trying to scare you here. It is our effort to inform you about the health risks associated with being overweight, obese or carrying extra weight near the belly (belly fat), and that you should take quick action towards it. With exercise and proper diet, you can lose weight and even belly fat.
However, the thing with belly fat is that it is difficult to cut down. It requires a little extra effort to reduce belly fat, which includes doing belly fat exercises daily. Recently, a Japanese technique is gaining popularity for losing belly fat quickly.
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.
Breathing exercises have been found to be effective in losing belly fat quickly
Photo Credit: iStock
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.
Foods to avoid for losing belly fat quickly
1. Deep fried and junk food
2. Sugary drinks, fruit juices and aerated beverages
3. White bread
5. Alcohol, especially beer
6. Sugary foods and desserts
Foods you should eat for belly fat reduction
5. Fresh fruits and vegetables
6. Nuts and seeds
7. Lentils and legumes
8. Fatty fish
9. Lean meat
Japanese Towel Exercise
A doctor developed a simple weight loss hack over a decade ago, which simply uses a towel to burn belly fat. So we asked an expert if it actually works…
We’d try everything to lose belly fat these days.
From hopping on the celery juice trend, to attempting intermittent fasting or the keto diet, there’s nothing we haven’t tried. And yet, that stubborn belly fat won’t seem to budge.
But one less common method many of us haven’t tried yet, is the Japanese towel method.
Over 10 years ago, a Japanese physician named Toshiki Fukutsudzi developed a unique method to get the body in shape. The method claims to help get rid of belly fat, improve posture and strengthen back pain, simply by using a towel.
The reason Fukutsudzi says it works is because he discovered that that an extra layer of fat around the belly is actually a result of misplacement of your pelvic. By correctly exercising this area and the pelvis placement, your waistline is reduced.
How to do the Japanese towel exercise:
1. Take a medium-sized towel and roll it into a cylinder, no less than 38 cm long and approximately 10 cm wide. Wrap it with some sort of string or band so it stays put.
2. Sit yourself down on a flat, hard surface. A yoga mat on the floor will work best. Put the towel behind you.
3. Gently lie down on your back holding the towel so that it is placed at the parallel to your navel, against the small of your back.
4. Place your feet shoulder-width apart. Your toes should be touching each other.
5. Stretch your arms above your head, palms down, with your pinkies touching. Make sure your toes and pinkies are facing each other.
6. Now hold this position for at least 5 minutes.
7. Afterwards, stand up slowly as your bones and joints may have slightly moved during the exercise.
According to Fukutsudzi, you’ll notice results within a month if performed daily.
Results are supposed to be visible after a month. Image: iStock.Source:BodyAndSoul
Does the Japanese towel method actually work?
But as magical as the method sounds, is this just another weight loss hack we should be sceptical about? And how much truth is behind this technique?
According to personal trainer and yoga instructor Kirsten Scott, it’s a little bit more complicated than just losing belly fat.
“All our organs and limbs, including the intestine and stomach, connect to the brain via the vertebral column,” she explains to body+soul. “It is true that misalignment of the bones, reflected in bad posture, can mean that nerve pathways are constricted.
“The part of the spine between the ribs and the small of your back is where the intestine nerves are connected, so if you slouch or push your pelvis too far back, it may result in digestion issues, such as constipation, bloating, gas and acid reflux.”
So… “while constipation and bloating make your belly appear bigger, it is not fat; it’s just the waste that is not being eliminated.”
Basically, some of the weight you may lose as a result of practising the method every day might just be a result of your food baby disappearing
Benefits of Regular Exercise
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.
There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.
Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.
Here are the top 10 ways regular exercise benefits your body and brain.
1. Exercise can make you feel happier
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression.
Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.
Interestingly, it doesn’t matter how intense your workout is. It seems that exercise can benefit your mood no matter the intensity of the physical activity.
In fact, in a study in 24 women diagnosed with depression, exercise of any intensity significantly decreased feelings of depression.
The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods of time.
One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks.
Exercising regularly can improve your mood and reduce feelings of anxiety and depression.
Some studies have shown that inactivity is a major factor in weight gain and obesity.
To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure (spending).
Your body spends energy in three ways:
- digesting food
- maintaining body functions, like your heartbeat and breathing
While dieting, a reduced calorie intake will lower your metabolic rate, which can temporarily delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weigh.
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.
Exercise is crucial to supporting a healthy metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.
Exercise plays a vital role in building and maintaining strong muscles and bones.
Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise helps release hormones that promote your muscles’ ability to absorb amino acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.
Exercise also helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.
Some research suggests that high impact exercise (such as gymnastics or running) or odd impact sports (such as soccer and basketball) may help promote a higher bone density than no impact sports like swimming and cycling.
Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.
Exercise can be a real energy booster for many people, including those with various medical conditions.
One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue.
And let’s not forget the fantastic heart and lung health benefits of exercise. Aerobic exercise boosts the cardiovascular system and improves lung health, which can significantly help with energy levels.
As you move more, your heart pumps more blood, delivering more oxygen to your working muscles. With regular exercise, your heart becomes more efficient and adept at moving oxygen into your blood, making your muscles more efficient.
Over time, this aerobic training results in less demand on your lungs, and it requires less energy to perform the same activities — one of the reasons you’re less likely to get short of breath during vigorous activity.
Additionally, exercise has been shown to increase energy levels in people with other conditions, such as cancer.
Engaging in regular physical activity can increase your energy levels.
Lack of regular physical activity is a primary cause of chronic disease.
Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels.
More specifically, exercise can help reduce or prevent the following chronic health conditions.
- Type 2 diabetes. Regular aerobic exercise may delay or prevent type 2 diabetes. It also has considerable health benefits for people with type 1 diabetes. Resistance training for type 2 diabetes includes improvements in fat mass, blood pressure, lean body mass, insulin resistance, and glycemic control.
- Heart disease. Exercise reduces cardiovascular risk factors and is also a therapeutic treatment for people with cardiovascular disease.
- Many types of cancer. Exercise can help reduce the risk of several cancers, including breast, colorectal, endometrial, gallbladder, kidney, lung, liver, ovarian, pancreatic, prostate, thyroid, gastric, and esophageal cancer.
- High cholesterol. Regular moderate intensity physical activity can increase HDL (good) cholesterol while maintaining or offsetting increases in LDL (bad) cholesterol. Research supports the theory that high intensity aerobic activity is needed to lower LDL levels.
- Hypertension: Participating in regular aerobic exercise can lower resting systolic BP 5–7 mmHG among people with hypertension.
In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease.
That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions.
Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.
Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.
Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.
Exercise can improve brain function and protect memory and thinking skills.
To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.
Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these conditions.
Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function.
Exercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size, which may help improve mental function in older adult.
Lastly, exercise has been shown to reduce changes in the brain that can contribute to conditions like Alzheimer’s disease and dementia.
Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.
Regular exercise can help you relax and sleep better.
With regard to sleep quality, the energy depletion (loss) that occurs during exercise stimulates restorative processes during sleep.
Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping body temperature drop during sleep.
Many studies on the effects of exercise on sleep have reached similar conclusions.
One review of six studies found that participating in an exercise training program helped improve self-reported sleep quality and reduced sleep latency, which is the amount of time it takes to fall asleep.
One study conducted over 4 months found that both stretching and resistance exercise led to improvements in sleep for people with chronic insomnia.
Getting back to sleep after waking, sleep duration, and sleep quality improved after both stretching and resistance exercise. Anxiety was also reduced in the stretching group.
What’s more, engaging in regular exercise seems to benefit older adults, who are often affected by sleep disorders.
You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can both improve sleep quality.
Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.
Although chronic pain can be debilitating, exercise can actually help reduce it.
In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain.
In fact, one review of several studies found that exercise can help those with chronic pain reduce their pain and improve their quality of life.
Several studies also show that exercise can help control pain associated with various health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorder, to name a few.
Additionally, physical activity can also raise pain tolerance and decrease pain perception.
Exercise has favorable effects on the pain associated with various conditions. It can also increase pain tolerance.
Exercise has been proven to boost sex drive.
Engaging in regular exercise can strengthen the heart, improve blood circulation, tone muscles, and enhance flexibility, all of which can improve your sex life
Physical activity can also improve sexual performance and sexual pleasure while increasing the frequency of sexual activity.
Interestingly enough, one study showed that regular exercise was associated with increased sexual function and desire in 405 postmenopausal women.
A review of 10 studies also found that exercising for at least 160 minutes per week over a 6-month period could help significantly improve erectile function in men.
What’s more, another study found that a simple routine of a 6-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71%.
Yet another study demonstrated that women with polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks.
Exercise can help improve sexual desire, function, and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.
Exercise offers incredible benefits that can improve nearly every aspect of your health. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.
It can also:
- improve your skin’s appearance
- help you lose weight and keep it off
- reduce the risk of chronic disease
- improve your sex life
And it doesn’t take much movement to make a big difference in your health.
If you aim for 150 to 300 minutes of moderate intensity aerobic activity each week or 75 minutes of vigorous physical activity spread throughout the week, you’ll meet the Department of Health and Human Services’ activity guidelines for adults.
Moderate intensity aerobic activity is anything that gets your heart beating faster, like walking, cycling, or swimming. Activities like running or participating in a strenuous fitness class count for vigorous intensity.
Throw in at least 2 days of muscle-strengthening activities involving all major muscle groups (legs, hips, back abdomen, chest, shoulders, and arms), and you’ll exceed the recommendations.
You can use weights, resistance bands, or your bodyweight to perform muscle-strengthening exercises. These include squats, push-ups, shoulder press, chest, press, and planks.
Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you can inevitably improve your health in many ways.