Junko's Method to Improving Body Shape

Reduce your body fat and increase your muscle step by step.

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Step 1: Reducing your weight and improving your health.

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• Burning body fat by constant and relatively long and low-impact exercise. 

• Reducing weight by being aware of carbohydrate consumption and calorie intake. 

• Addressing hidden physical issues to facilitate the way to reduce your weight. ( physical conditions such as inflammation, chronic fatigue, gastrointestinal condition, constipation, allergies, food sensitivities, hormone imbalance, PMS, PCOS, menstrual pain, insomnia, etc… are linked to overweight or obesity.)

• Chronic high stress levels affect your eating habits. Address your stress by the life skills coaching method and meditation. 

• Safe, sustainable, and effective steps of nutritional counselling intervention, stress management intervention, and workout intervention will help you to improve your health and reduce body fat at the same time. 

 

Step 2: Adjusting your body to its new routine and diet, reducing body fat, increasing your muscle mass, and improving your metabolism.

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• The diet incorporates carb periodization (the manipulation of carbohydrate availability on a day-to-day or even a meal-to-meal basis according to the intensity of your training) to reduce body fat and maintain muscle mass. 

• Combining aerobic exercise, muscle training, and flexibility exercise, and gradually increasing the intensity of your exercise so that you will increase your muscle mass, which improves your metabolism. 

• Addressing your stresses of everyday life.

 

Step 3: Maintain and improve your ideal body.

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• Keep working on aerobic exercise, muscle training, and flexibility exercises. At the same time, you will increase the load of muscle training, (so that you can increase basal metabolism by increasing the size of muscle, and create a body that is not going to gain weight easily. )

• taking a healthy diet with a good balance of carbohydrates, proteins, and fats, and making sure that you will not have any deficiency in vitamins and minerals.