Why Don't Free Weight and Big 3 Strength Training Lead to Weight Loss?
To lose weight efficiently through dieting, as you know, the fundamental principle is to prioritize increasing basal metabolism, which accounts for 70% of the body's energy expenditure.
To increase basal metabolism, you must increase muscle mass.
In other words, efficient weight loss dieting requires increasing muscle mass.
Since "Diet = Increase Muscle," let's examine how effective "Free Weight" and "Big 3" strength training are from the perspective of "increasing muscle mass."
"Free weight training" refers to training using barbells and dumbbells, often compared with machine training that uses machines. Currently, regular membership sports gyms and fitness gyms typically have mostly machines in their strength training areas, with free weights rarely available.
"Big 3" refers to three compound barbell exercises: squats, deadlifts, and bench press.
Machines only train small, superficial muscles (front thighs, glutes, abs, arms, etc.) because you're just sitting and moving your body. Since machines don't engage large muscles, muscle mass doesn't increase. Therefore, training the whole body requires enormous amounts of time, and even if muscle increases, it results in a bulky, rough body type.
"Free Weight" and "Big 3" involve holding weights (loads) without support while moving. This movement can fully engage muscles throughout the body in a single motion, requiring less training time. The muscles used include core and deep, large muscles, achieving the most efficient full-body movement and short-duration training. Furthermore, while machines have fixed movement paths making individualized movement impossible, free weights allow movement adapted to each individual, enabling more efficient training.
In conclusion, "Free Weight" and "Big 3" can increase muscle more than machines. This means "Free Weight" and "Big 3" strength training are better suited for dieting than machines.
However, the crucial point is that "Free Weight" and "Big 3" must be performed with "proper form and proper movement suited to each individual's body."
Without this "proper form and proper movement suited to each individual's body," muscles are used but you're just moving heavy objects, and muscle won't increase even with "Free Weight" and "Big 3" training.
Furthermore, whether machines, free weights, or Big 3, they basically involve uniform, linear movements like extending or pulling both arms equally in the same direction, or extending or pulling both legs equally in the same direction. This causes body changes to quickly plateau, making weight loss difficult.
In other words, even "Free Weight" and "Big 3" training have a high likelihood of becoming ineffective for weight loss.
If you're doing "Free Weight" and "Big 3" training but not losing weight as expected, you should first thoroughly check whether you're achieving "proper form and proper movement suited to your individual body."
High-Quality Personal Training Developed Through Professional Model Body Creation
Professional models don't exercise or train just for weight loss dieting. High-quality body shaping personal training for fashion, developed through professional model body creation.
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At Models, personal trainer Toshiaki Ozeki with 30 years of experience provides personal training. "Body Shaping = Fashion" - Models personal training sets itself apart from sports training and body shaping contest-style training.
General Public
Personal Training
- ✔︎ Women who want refined posture
- ✔︎ Women who want to move their body comfortably
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- ✔︎ Women who want to build muscle in a balanced way
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Please see here for the process to receive Models general women's personal training, personal training fees, and enrollment rules.
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- ✔︎ Women who are frequently seen by others
- ✔︎ Women in professions that involve public appearances
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Please see here for the process to receive Models professional personal training, personal training fees, and enrollment rules.
Body Shaping Methods
Many women think they should do more lower body exercises to slim their lower body! Are you also focusing blindly on lower body exercises because you want to slim your lower body? However, if the form doesn't match your skeletal structure, your hips and thighs might actually get bigger with muscle development. This is the dilemma of lower body exercises - even though you're doing body shaping...
From the extensive model guidance experience of personal trainer Toshiaki Ozeki, who has the #1 track record in model body shaping, it has been discovered that top models have developed what are called "model muscles" - muscle areas that ordinary people don't have. If you develop model muscles, you can achieve a model skeleton and automatically get a model body type. With model muscles, you can achieve the same straight, linear model body lines as top models.
Does doing lots of abdominal exercises remove fat from the waist? If you think so, that's a big problem! To conclude, body shaping is not that simple. Conversely, belly fat can be removed and the waist can be slimmed without doing abdominal exercises. To change a body that's hard to lose weight, you need authentic women's body shaping that produces results.
Slender, straight, thin stick legs - so-called model legs - have become essential not just for models but for all women in today's fashion-forward world where showing legs is mainstream. While model leg body shaping tends to focus only on making legs thinner, the key point of model leg body shaping is creating the straight, linear appearance of the legs.
In model body type body shaping, we reduce overall fat, change the shape of areas of concern, adjust posture and skeletal silhouette to straight joint angles, and organize body type lines. We polish the model body type by developing the same model muscles as top models. Finally, we add model body functions to achieve perfect finishing - this is true model body type body shaping.
To slim and beautifully shape your calves, you first need to objectively determine the cause of your thick calves. Causes of thick calves include: ① fat accumulation causing thickness, ② muscle causing thickness, ③ a combination of both. For cases ② and ③, body shaping that reduces calf muscle is essential.
While "pelvis" has become a standard term in women's body shaping and women's diet training, there are endless consultations about pelvis body shaping: "I didn't lose weight in a feminine way," "I didn't get a slender model-like body type," "I didn't lose weight at all"... Aren't you fed up with body shaping that uses the plausible-sounding word "pelvis" to obscure what's really happening?
Women with good posture are beautiful and cool. Good posture alone makes you look slimmer. Everyone surely thinks so. Even if you work hard to lose weight and diet, if you don't have beautiful posture, you won't look slender and your body shaping efforts will be wasted, won't they? In authentic body shaping, we don't leave posture to conscious effort - beautiful posture is achieved through body shaping training that changes the underlying skeletal joint angles.
Have you experienced doing upper arm exercises to slim your upper arms but finding that your upper arms don't get thinner? Or dieting but your upper arms don't look thinner? You might hear that you should do lots of upper arm exercises because your upper arms are a concern, but you've probably already realized that doing only upper arm exercises has almost no effect on reducing upper arm fat or slimming them.
Do you really understand the body mechanisms for weight loss and the systems that enable dieting? Is not eating the best way to lose weight? Is exercise unnecessary for weight loss? Can you lose weight by going to diet gyms or women's exclusive body shaping gyms? Does cardio burn fat? Foods introduced on TV one after another and exercise books lining bookstore shelves... The honest truth is you don't know which ones are really effective!!
"Body Shaping = Fashion" - We shape your body to a type that can wear any outfit like top models, allowing you to freely enjoy fashion as you shape your body. This can only be achieved through authentic body shaping. Instead of being chosen by clothes, you shape your body for the clothes. Why not freely shape your body type to enjoy fashion?