Hinata Kato's Daily Routine for Faster Fat Loss: EAAs, Fasted Incline Walking, Nutrient-Focused Meals, Strength Training, and Sleep
ひなちゃんねる / Hinata Kato
In this vlog-style video, fitness YouTuber Hinata Kato ("Hina Channel") films a full day of the routine they follow when they want to lose a significant amount of body fat or change their shape. They have important shoots coming up in one and two weeks and want to get "a bit more fit," and viewers often ask how they lose body fat. Kato structures the day around a set of numbered rules: morning EAAs, fasted walking, a nutrient-focused diet, building large muscles, and sleep. Along the way they explain the reasoning behind each habit. Partway through, they also discuss a recent wave of criticism of their videos and how it has changed the way they explain things.
A Disclaimer Up Front: Copy One Thing, Not Everything
Before starting, Kato says they value efficiency and results and are "a little hard on" themselves, so some viewers may wonder why they do so much. They stress that this is not a prescription. Viewers don't need to imitate all of it. If someone adopts even one habit they have never tried before, Kato calls that "amazing," and says it may build enough motivation to do more. They describe the routine as things they enjoy and rules they set for themselves. They also warn that their love of logic may come across as harsh, but repeat their belief that "doing what makes sense gets results."
Rule One: EAAs First Thing in the Morning
The first habit, which Kato calls very important while acknowledging viewers may be tired of hearing it, is taking EAAs (essential amino acids) right after waking. They give two reasons. Cardio comes next, and the body is "depleted" after roughly nine hours of sleep with no food or drink.
Kato's explanation of EAAs is that they are protein already broken down into the form the gut would otherwise produce. Since the stomach and intestines don't need to digest them, they reach the bloodstream quickly and deliver nutrients to the muscles. Kato then points to specific components on the label:
- Histidine, which they describe as promoting fat breakdown.
- Methionine, which they call a precursor to L-carnitine, a compound that promotes fat burning.
- Lysine, which they describe as playing a similar role to methionine.
Kato calls these three very important for producing L-carnitine. They add that they are essential amino acids, meaning the body can't make them and they must come from the diet. For L-carnitine itself, Kato uses an analogy that comes back throughout the video. It is like the passport needed to board a plane, and fat burning cannot proceed without it.
On EAAs versus BCAAs, Kato explains that BCAAs contain only three essential amino acids (valine, leucine, isoleucine), while EAAs contain all nine. In Kato's view, BCAAs are more popular because of price and because EAAs, with more nutrients, tend to taste bad and are hard to keep taking.
The product they use is "MARUGOTO KYOHO-KUN," a grape-flavored EAA they dissolve in water. They compare it to grape ILOHAS, with a slightly sour, Ramune-like taste, and call it the best of the many EAAs they've tried. They note it is clear because it contains no coloring or preservatives. Their one concern is artificial sweetener. They say the other sweeteners come from corn and other plants, so only acesulfame K bothers them, and they are waiting for a sweetener-free version they believe the company is planning. Kato also admits they previously "compromised" by drinking EAAs with coloring because the good-tasting options were limited. They emphasize that any EAA is fine and this one is simply their preference. They drink about a third right after waking, change clothes, and sip the rest during the workout.
An Aside on Sports Bras
While changing, Kato shows the sports bra they wear, which tightens at the bottom to support the breasts from underneath. They say it prevents the Cooper's ligaments from tearing and that they "can't live without it." They mention that someone named MICHAEL recently examined their breasts and told them breasts should never be allowed to shake. Even light exercise causes jiggling, and the priority should be keeping breasts in the right position rather than making them larger. Kato acknowledges this has nothing to do with fat loss but considered it worth sharing. They also mention their waistline has become more defined recently, which motivates them to do cardio.
Dynamic Stretching Before Exercise
Before cardio, Kato does a morning dynamic stretch, which they describe as telling the muscles to "wake up." Their reasoning is that muscles ready to work burn more calories. As an example, the glutes don't engage well at rest, so people tend to use their calves instead. Waking the muscles up, Kato says, improves metabolism and increases calorie burn during later cardio and strength training.
Rule Two: "PEKOPEKO Walking" on an Empty Stomach
The second method is what Kato calls PEKOPEKO WALKING (PPW): walking on an empty stomach after waking. Their reasoning is that with an empty stomach, fat is burned first, which makes it an efficient form of cardio.
Kato also mentions mitochondria, described simply as "factories that convert nutrients into energy." They say 30 minutes of aerobic exercise a day can increase or improve them, and that 30 minutes daily is the best amount for fat loss. Timing is flexible. It can be 10 minutes in the morning, noon, and night, or 30 minutes in the evening. Kato says cardio at other times "is not useless," but for maximum benefit they recommend doing it first thing in the morning, even if only on weekends. The pace should allow talking without getting too out of breath.
Viewers often ask about treadmill settings. Kato uses an incline of 11 (the maximum is 15) and a speed of 3.5. They chose 11 because it feels like a hill, doesn't tire their legs too much, and lets them stay aware of their muscles. At 3.5 they can stay most conscious of their thighs and buttocks. In their view, more incline makes them use the wrong part of the leg, and more speed makes them walk on their calves. They see this combination as one that "doesn't make my legs fat" and say their body changed dramatically using it. They add that a treadmill isn't required. Their body also changed a lot from walking outside, and they use the incline treadmill lately for efficiency.
How Kato Stays Consistent: From "Have To" to "Want To"
Kato is often asked how they stick to the routine. Their answer is that they stopped thinking "I have to walk and take EAAs because I'll lose weight." They say they are not personally interested in losing weight. Their goals are better skin and a better figure, including larger breasts. They walk because they want to read a book, organize tasks, and clear their mind. Focusing on something other than weight loss turns "I have to" into "I want to," they say. They quote the saying "You can only make yourself happy," which they believe applies both mentally and physically, and stress learning how to cheer yourself up when motivation is low. They point viewers to a separate video on their "mind reset method."
Rule Three: A "Well-Considered" Diet Built Around Fat Metabolism
At breakfast, Kato introduces the third rule: eating sensibly to improve physique. The pillars they name are lipid management, GI-value management, and getting nutrients that metabolize fat. They name L-carnitine and vitamin B2 as nutrients that metabolize lipids.
Kato explains that they don't like restricting fat too much "since I'm a girl." They want to keep their breast size, build curves, and improve their figure through muscle. They say they studied extensively and earned what they call a Bachelor of Cosmetic Nutrition degree. They push back on the carb- and fat-restricted diets common in physique-athlete and weight-loss content. In their framing, sugar transports nutrients and fat produces hormones, so both are truly important. They also say body fat itself "is not bad." The goal is to get bones and muscles back into the right position, consume fat in a good way, and shrink fat cells.
Breakfast is built around these ideas:
- Vinegar and mozuku (a seaweed), used for dietary fiber to control the GI value.
- Ginger, for its antioxidant properties and to improve circulation, since blood carries nutrients.
- Tofu, which they say turns into equol, plus vitamin B.
- Grilled mackerel for omega-3, which they partly burn on camera. They add lemon for vitamin C and say it makes the fish rich and "cheese-like."
- Miso soup with egg. Kato says eggs score 100 on the protein scale and are very good for weight loss.
- Onions, which they say contain prebiotic fiber that becomes oligosaccharides.
- Natto, which, like mackerel, they say is rich in vitamin B2.
Kato returns to the mitochondria analogy here. Mitochondria are fat-burning factories, and L-carnitine is the passport that lets nutrients in. They say beef, lamb, and pork contain both L-carnitine and the nutrients needed to make it. Pork is the easiest to buy, so they recommend low-fat cuts like tenderloin or thigh, which they plan to eat at lunch.
They also address viewers who say they don't have time to cook. Kato says that was true for them at first too, but the more they learned about nutrition, the more they could build meals around it, and it became fun. They often prep in advance. Since they live alone, the miso soup lasts a couple of days, and mozuku and grilled mackerel are quick. They describe three benefits of cooking: food suited to their body, cooking skills for a future husband, and content to share, which has become part of their job. Their main reason is still getting in shape, and they suspect this change in mindset is what keeps them going. A small aside: they dislike tasting soup from the ladle because saliva bacteria spoil it, and they use a dashi stock containing collagen peptides.
Eating Order and Blood Sugar
Kato eats fiber first to control GI value. They explain that a slower rise in blood sugar suppresses appetite and reduces fat accumulation, and that it also helps with glycation. In their view, high-GI foods can contribute to aging, while low-GI eating helps keep skin healthy. The order they recommend is fiber, then protein, then carbohydrates.
Kato's summary of a "well-considered meal" is fiber and low-GI foods, gut-friendly foods, fat-burning nutrients like L-carnitine and vitamin B2, and adequate protein, carbohydrates, and fat. They say this curbs appetite at night and benefits health, skin, figure, and breasts.
Filming With a Bone Expert
After makeup, Kato introduces HIIRO, whom they call a bone expert. HIIRO checks that their methods are correct and helps with things like slimming legs and upper arms, creating curves, and breast enlargement. That day they film a video together at Kato's home.
Lunch: Steamed Vegetables and Pork Thigh
Lunch is steamed vegetables and pork thigh, and Kato explains each ingredient:
- Okra, rich in magnesium (which they call essential for building muscle) and soluble fiber. They use only one because they aren't very hungry.
- Komatsuna, also rich in magnesium, which they say pairs well with the vitamin B1 and minerals in pork.
- Shiitake, their most-eaten mushroom, for zinc and B vitamins.
- Broccoli, which they call "truly amazing" for its vitamin B2, B6, zinc, protein, vitamin C, and the antioxidant sulforaphane.
- Pork thigh, which they say contains more L-carnitine than loin or belly.
The vegetables steam for about 10 minutes before the pork goes in, and Kato makes homemade ponzu because they had none on hand. While cooking they drink an OIKOS yogurt for protein. They read its label (dairy products, milk protein, cocoa extract, artificial sweeteners, zero fat) and say they'll look into the ingredients more next time. For people who struggle to burn fat, they suggest L-carnitine supplements, eating pork, or drinks containing ingredients that help produce carnitine.
Kato is enthusiastic about steaming. They call it revolutionary for the aroma and say it's easier than boiling. They describe it as a low-AGE cooking method. In their explanation, browning methods like frying and grilling produce AGEs, which tend to age us, while raw, boiled, and steamed food is low in AGEs and doesn't accelerate aging. Steaming also makes them feel full. Their steamer cost 500 yen in Kappabashi, and they use a reusable steaming sheet from the 100-yen store Seria, cut to size.
Responding to Criticism: "I Won't Run Away"
While cooking lunch, Kato turns to something personal. One of their recent videos was "flooded with criticism." Medical professionals pointed out that things they had said casually to viewers were incorrect. Kato maintains they weren't lying, because they only do what makes sense, but admits their explanation was poor. They say they initially felt the critics' tone was bad, but came to see that the root cause was their own lack of explanation. They didn't want to lose their audience's trust over it.
Kato calls this a "crossroads as an influencer." Until now they spoke to viewers like friends, and with friends you don't anticipate how each statement might be read. Now they are learning to explain things properly, which they find very difficult. Using formal honorifics feels less relatable, but they hope that with practice they can speak casually while still being trustworthy and complete. They describe themselves as "still a baby" at this and warn this video may feel different from usual. In the past, they say, they would stop posting or disappear when something like this happened. This time they say they won't lose. They intend to face the issue head-on and work to regain viewers' trust.
Walking After Meals
After lunch, Kato recommends 10 to 15 minutes of light aerobic exercise right after eating. They say it helps keep blood sugar from rising and prevents aging, drowsiness, and fat accumulation. They try to walk to their next destination right after a meal, and suggest that people who can't go out simply stand and move in place. They stress that these small habits add up.
The Next Rule: Build Big Muscles
Kato calls this rule their "third" on camera, though it follows the diet rule. It is about building large muscles, which they call really important. Their reasoning: aerobic exercise burns fat, while muscle prevents fat from accumulating, because more muscle means a higher basal metabolic rate. Strength training also stresses the body, which Kato describes as sending a command: "We need more energy, so build more factories." In their framing, more mitochondria make it easier to burn fat. They conclude that cardio and strength training are both necessary and that exercise should be "thoughtful," based on the body's mechanics. They say this approach has let them transform their body many times, gaining and losing weight quickly.
Kato takes L-carnitine before training. They argue that rather than relying on L-carnitine supplements alone, people should combine them with exercise to maximize the effect. They add that exercise is fun because it releases happy hormones.
The workout targets large muscles, which they locate mainly in the thighs, buttocks, back, and chest. They often work the back of the thighs, glutes, and back. Specifically, they like exercises for the gluteus medius, hip bridges for the rounded part of the butt, and stretches for the anterior fibers of the gluteus medius.
They also demonstrate a back exercise they say helps rounded shoulders, which they describe as internally rotated shoulders:
- Lie down, externally rotate the shoulders with palms facing up, and use the shoulder blades to move the arms inward 20 times.
- Place the arms at the sides and pull inward with the shoulder blades.
- Place the arms diagonally upward and pull inward with the shoulder blades.
They explain the focus on the shoulder blades by saying "easily flammable cells called brown cells" are located there. The rest of the strength session is shown at 3x speed.
Post-Workout Protein Shake
Kato drinks protein within 30 minutes of strength training. They say that timing helps muscles grow, though it won't make someone "super muscular." They name ORGAIN as a favorite because it is fully organic, contains superfoods, uses stevia as its sweetener, and is dairy-free, so it suits lactose-intolerant people. Later, while drinking, they call it "NESTLE protein" and guess it tastes so good because it comes from a chocolate company.
Because they're short on fiber that day, they mix in 100cc each of soy milk and amazake. They add walnuts for omega-3, vitamin E, and zinc, and, since they ate a lot of fat that day, only one teaspoon of chocolate chips made solely from cocoa beans, which they say are high in polyphenols. On antioxidants, they explain that the body oxidizes simply by being alive. They say they don't want to age now, though they might accept wrinkles when they're older. They compare the result to a Starbucks dark mocha chip Frappuccino and say they haven't been to Starbucks since they started making it.
On quantities, Kato says the shake has 20g of protein and brings their day's total from about 60g to 80g. They also say they take 100g of protein every night before bed. The phrasing is ambiguous and may refer to a daily target reached by bedtime. They add that when cutting, they eat 1.5 to 2 times their body weight in protein.
Rule Four: Sleep
The last rule Kato numbers on camera is their "fourth": get enough sleep. At 11 p.m., mouthpiece already in, they say they've been going to bed at that time lately. Their reasoning: during sleep, growth hormone is released, skin turnover happens, and muscles grow. So whether the goal is better skin, weight loss, or breast enlargement, they say, the answer is to sleep. They close the day by encouraging viewers to keep improving "at our own pace" tomorrow.
Good morning everyone. What a refreshing morning it is. I'm actually shooting a very important video next week and in two weeks. So I want to get a bit more fit. I have a routine and rules that I always follow when trying to lose weight. I'm often asked how to lose body fat. So I decided to take this opportunity to record a video of my daily routine and share it with everyone.
First, let me tell you this. Personally, I believe in efficiency and that results must be achieved. I'm a little hard on myself. So you might be wondering, "Why do I have to do so much?" I just hope I can motivate you. Also, you can try to copy just one thing I do, not all of it. If you can do just one thing you've never done before, that's amazing. This may make you more motivated and able to do more. There's nothing you should force yourself to do, and I'm not saying you should imitate me. I just do what I enjoy and follow my own rules. I want to share it with you today and motivate you.
I love reason, so that may seem harsh to you. But doing what makes sense gets results. Take a look at my day. This is what I do when I want to lose a lot of body fat or change my shape. Follow me.
First, I know you're probably tired of hearing this, but I'm going to say something really important. First, I take an EAA first thing in the morning because I'm going to do some cardio next. Also, when we wake up after sleeping, we are in a depleted state. We don't eat or drink anything during the nine hours of sleep we have. I take EAAs as soon as I wake up because our bodies are completely depleted of nutrients.
I'll explain to you quite briefly what EAA is. What happens when the protein we ingest is broken down in the stomach and intestines? That would be this. Simply put, EAAs are broken down in our gastrointestinal tract. This means that we don't have to break down protein in the stomach and intestines, so EAAs quickly enter the bloodstream and deliver nutrients to the muscles. How amazing!
And look at this. Let me share this with you. It contains histidine. What is it? It is a component that promotes the breakdown of fat. It also contains methionine. This is the precursor to L-carnitine, a compound that promotes fat burning. It's like the passport you need to board a plane. L-carnitine is essential for fat burning. Methionine is then used as a precursor to L-carnitine. It is like the building block for our bodies to produce L-carnitine. Lysine is similar to methionine. These three components are very important for producing L-carnitine.
These are also essential amino acids that must be obtained from the diet. This means that these are things that our bodies cannot produce on their own. Protein is available through the food we eat. Our bodies are depleted in the morning, and I have aerobic exercise coming up next, so I always take EAAs to burn fat.
Some people ask what the difference is between BCAAs and EAAs. BCAAs contain only three essential amino acids: valine, leucine, and isoleucine. On the other hand, EAAs contain nine essential amino acids. BCAAs are more popular than EAAs because they are more expensive. Also, because it contains more nutrients, EAAs taste bad. It's difficult to keep taking it, so I think BCAAs are more popular.
However, this "MARUGOTO KYOHO-KUN" is very delicious and contains no preservatives or coloring agents. I dissolve this in water. However, with EAA, anything is fine, not just this. I just personally find this to be the easiest EAA to drink. See, it's clear because there are no colorings or preservatives added.
However, my concern is that it contains artificial sweeteners. Sweeteners other than acesulfame potassium are derived from corn and other plants. So, only acesulfame K is a problem. However, it looks like the company will next be making an EAA without artificial sweeteners. I am looking forward to that announcement. This is delicious and easy to drink. So, I'll drink this.
This is really delicious. There's peach-flavored I LOHAS, right? This is like the grape-flavored version of that. It is also slightly sour and similar to ramune. This is really delicious.
I've tried a lot of EAAs and this is the best. I want something without artificial sweeteners soon. I have been taking EAA supplements with coloring agents like this. EAAs usually don't taste good, so it's difficult to keep taking them. So I compromised and drank this. Then, a delicious EAA without any artificial colorings came out, and that became my only choice.
People always ask me if I drink this all in one go. I start by drinking a third of this. After that, I get changed. I then sip it little by little while I'm working out and drink it all. I now take my dose when I wake up. How delicious! I'll get changed.
Look, how cute! My cat looks like a bun. How cute!
Take a look at this. I tighten the bottom. This then supports my breasts from underneath. This sports bra supports my breasts and prevents my Cooper's ligaments from tearing. I find this so useful that I can't live without it. I'm grateful this was developed.
The other day, MICHAEL examined my breasts. He also said that we should never shake our breasts. Even light exercise can make our breasts jiggle. We should be concerned with keeping breasts in the right position rather than making them larger. And to do that, it's very important not to shake them. This has nothing to do with fat loss, but it's important so I thought I'd share it with you.
My outfit today is like this: I'm wearing double layers of pants, isn't that cute? By the way, my waistline has become much more defined recently. I am really happy. This motivates me, so I do cardio.
I'm going to use this machine to do some aerobic exercise now. When I wake up, I always do some stretching. That's this stretch, and it's very good. This is dynamic stretching, but what exactly is it? It's a way of telling our muscles to "wake up!" In simple terms, it goes like this: When our muscles are ready to be exercised and used, we burn more calories. For example, our glutes don't work well at rest, so we tend to use our calves instead. So we need to wake up our muscles. This improves our metabolism and burns more calories after dynamic stretching and strength training. So let's get started. Focus on efficiency.
I'm on the treadmill. Look at this. The second method for significant fat loss is PEKOPEKO WALKING. PPW is when we wake up in the morning and walk on an empty stomach. When we wake up in the morning, our stomachs are empty, so fat is burned first. So it's a very efficient form of cardio. Walk to burn fat.
I mentioned mitochondria earlier. Simply put, mitochondria are like factories that convert nutrients into energy. Thirty minutes of aerobic exercise a day can increase those muscles or make them better. Is this explanation easy to understand? When we want to lose fat, 30 minutes of aerobic exercise a day is the best. We can do it at any time, not first thing in the morning. We can do it for 10 minutes each morning, noon and night, or 30 minutes in the evening. But for maximum benefit, we should do it first thing in the morning, even if it's just on the weekend. Also, it's best to walk at a speed that allows us to talk without getting too out of breath.
By the way, people often ask me what speed and incline I set my treadmill at. I set the incline to 11, which is about as steep as a hill. I intentionally set it to a slope about the size of a hill. 15 is the steepest incline, but I like 11 best as it doesn't tire my legs too much and I can walk with full awareness of my muscles. And I set the speed to 3.5, which is not too fast. This is the speed at which I can walk while being most conscious of my thighs and buttocks. I see this incline and speed as a combination that doesn't make my legs fat. If I increase the incline too much, I end up using the wrong part of my leg. If I increase the speed too much, I end up walking on my calves. I like this combination the most as my body has changed dramatically with this setup. Talking and walking makes me very tired.
Cardio exercise that we do other than in the morning is not useless, so we can do it at any time. Also, we don't have to walk on a treadmill. My body has changed dramatically, even walking outside. Lately, I've been focusing on efficiency and walking on an incline treadmill.
As an aside, I'm often asked how I manage to stick to this routine. I stopped thinking, "I have to walk and take EAAs because I'll lose weight." Personally, I'm not interested in losing weight. I am interested in improving my skin and improving my figure by increasing my breast size. I walk because I want to read this book, organize my tasks, and clear my mind. Focusing on something other than losing weight changes "I have to" into "I want to."
There's a saying that goes, "You can only make yourself happy." That applies both mentally and physically. When it comes to looking good and improving your body shape, it's important to know how to cheer yourself up when you're feeling unmotivated. If you like, please watch this video. I will be introducing the mind reset method I use to continue improving my physique while having fun, so please take a look. So I'll walk for 30 minutes.
I'm making breakfast. This is my third rule. It's about eating a sensible diet to improve your physique. Lipid management. GI value management. How do I consume nutrients that metabolize lipids? L-carnitine and vitamin B2 metabolize lipids. It is good to eat a diet rich in vitamin B2 and foods that help produce L-carnitine. This time, I'm planning to have pork tenderloin or pork thigh for lunch instead of breakfast. How I consume nutrients that promote fat burning is extremely important in my method of improving my body shape.
Also, since I'm a girl, I don't like restricting fats too much. I want to maintain my breast size, get a curve, and improve my figure by building muscle. So I studied a lot and got a Bachelor of Cosmetic Nutrition degree. I love a well thought out meal.
When you look at content about physique athletes and weight loss, you often see diets that restrict carbohydrates and fats. However, sugar transports nutrients and lipids produce hormones, so they are truly important nutrients. So I focus on getting fats in a good way without restricting those nutrients too much. The fat on our bodies is not bad. It is important to improve our body shape by getting bones and muscles back into the right position and to consume fat in a good way. I think fat is great. I am trying to improve my figure while shrinking my fat cells.
This time I will use vinegar and mozuku to control the GI value of dietary fiber. Ginger also has antioxidant properties and helps improve blood circulation. Blood carries nutrients, so I eat foods that promote circulation. I take vitamin B and eat tofu, which turns into equol. And omega-3... Wow, the fish got burnt. I also add lemon to get some vitamins in the morning. Eggs are very good for weight loss. Eggs score 100 on the protein scale, so I make miso soup with eggs. Onions contain prebiotics (dietary fiber) that turn into oligosaccharides when digested.
I used difficult terms like mitochondria and L-carnitine earlier. Mitochondria are like factories that burn fat and convert it into energy. Nutrition needs a ticket to get in, just like a passport to get on a plane. That passport is L-carnitine, and only then can nutrients enter the fat-burning factory. Beef, lamb, and pork contain the nutrients needed to produce L-carnitine, as well as L-carnitine itself. Pork is the easiest meat for us to buy, so it's best to buy pork tenderloin or pork thigh, which are low in fat.
I love cooking. Some people say they don't have time to cook like me, and that was the case for me at first too. But the more I learned about nutritional components, the more I was able to create meals that would provide me with nutrition. It's really fun.
I put lemon on mackerel to get vitamin C. This also makes the mackerel rich and cheese-like, making it truly delicious. I will use this tomorrow. I also like the fact that I can use ingredients in this way.
It may seem like I cook a lot in the morning, but I often prepare food in advance. I'm making miso soup today, but since I live alone, I can eat it tomorrow or the day after. Mozuku can be made in no time, and mackerel only needs to be grilled, so cooking is a lot of fun.
Once I stopped thinking I had to cook meals to lose weight, I started to enjoy cooking so much more. This is because I can cook food that is suitable for my body while taking into consideration nutritional information. Plus, I can improve my cooking skills for my future husband. That kills two birds with one stone. Plus, I'm so happy to share it with everyone, it's become my job too. So for me, cooking has three benefits. My real reason for cooking is to get in better shape, but there are other benefits too, and I really enjoy cooking. This shift in thinking may be what keeps me going.
The rice is cooked. I hate tasting miso soup with a ladle, do you? It is easily spoiled by bacteria in saliva. I use dashi stock that contains collagen peptides.
My breakfast is done, it looks delicious. Mackerel is rich in vitamin B2. Natto is also rich in vitamin B2. Vitamin B2 metabolizes lipids. This breakfast is perfect.
First, I eat fiber. This is to control the GI value. When blood sugar levels rise slowly, our appetite is suppressed and fat accumulation is reduced. It is also good for glycation, so it is important to control the GI value. Eating foods with a high GI value can contribute to aging. Eating foods with a low GI value helps keep our skin looking healthy. WINNIE, you think so too, don't you? Eat your foods in the following order: fiber, protein, carbohydrates.
How delicious! What is a well-considered meal? Eat fiber (low GI foods), foods that are good for your gut, and nutrients that promote fat burning like L-carnitine and vitamin B2. Eat an adequate amount of protein, carbohydrates and fats. This suppresses our appetite at night. It is also good for our health, skin, figure improvement and breasts. Mackerel becomes really delicious when served with lemon.
How delicious! I finished my makeup. And he's a bone expert. He makes sure my methods are correct. He helps us with everything from slimming our legs and upper arms to creating a curve and breast enlargement. I'll film the video while he checks it out at my house. So I'm going to start filming a video now. Let's do our best. He's out of focus. His name is HIIRO. I will do my best.
Ta-da! I'm making lunch. I always make a mess in the kitchen when I cook. But look. The result is good. Of course, the nutritional value is perfect.
First of all, okra is rich in magnesium, which is essential for building muscle, and soluble dietary fiber. There's only one okra because I'm not that hungry. Still, I eat. Komatsuna is also rich in magnesium, and pairs perfectly with the vitamin B1 and minerals in pork. Shiitake mushrooms contain zinc and B vitamins. Among mushrooms, I often eat shiitake mushrooms.
Broccoli is truly amazing. Broccoli is rich in vitamin B2, vitamin B6, and zinc. It also contains protein, vitamin C, and the antioxidant sulforaphane. Broccoli is very good. I steam these for about 10 minutes and then add the pork thighs.
Pork thigh contains more L-carnitine than pork loin or pork belly. It acts as a passport for nutrients to enter the mitochondria, your fat-burning factories. Pork is rich in it. I think pork is the meat we eat the most. Pork thighs are perfect for cooking in a steamer and pair well with my homemade sauce.
I cook while supplementing with protein. Oikos is delicious. Is this so delicious because it contains milk? Dairy products, milk protein, cocoa extract. Contains artificial sweeteners. Is this dairy product milk or what? But it has zero fat. I'll look into that next time. This is really delicious.
People who have difficulty burning fat may want to take L-carnitine supplements. You can also eat pork like I do, or drink drinks that contain ingredients that help produce carnitine. By the way, the other day my video was flooded with criticism.
I'm not lying because I'm only doing what makes sense, but the way I explain it is not good. This is something I need to be careful of in the future. I am currently at a crossroads as an influencer.
Until now, I've spoken to my viewers in my videos as if they were my friends. I thought I was being reasonable, but it was a poor explanation. When we talk to our friends, we don't think, "I should say this because she will think this," right? And then, medical professionals pointed out that what I had casually said to the viewers was incorrect.
To be honest, I thought the way they said it was bad. However, I learned this time that the root cause was my lack of explanation. I thought it would be ridiculous to lose credibility with my audience because of this. So I'm learning how to explain, and it's very difficult.
Up until now, I've been talking to my viewers as friends, so you might have thought this video was a little different. If I use honorifics, it doesn't seem relatable to my audience. This is really difficult. But I think once you get used to it, you'll be able to speak about things that are trustworthy and casually without any lack of explanation. I'm still a baby right now, so I'm struggling with that.
You might think this video is different from usual. But I'll do my best because if I can get through it, my videos will be better than ever. Until now, when something like this happened, I would stop publishing videos or disappear. But I won't lose anymore. I am improving myself. I will not run away from this issue, but will face it head on and do my best to regain everyone's trust.
Now, I'm back to cooking. Look, my lunch is finished. I'll try eating this. Eggs have an amino acid score of 100. Onion oligosaccharides are good for the intestines. This is delicious.
There was no ponzu, so I made one myself. The ponzu I made is delicious. This is very delicious. Food cooked in a steamer is very tasty. Simply steam in a steamer for about 10 minutes and it's ready. This delicious meal is ready in just 10 minutes. It's difficult to boil food. Steamers are revolutionary because they also produce a wonderful aroma.
It is also a low-AGE cooking method. Simply put, AGEs are cooking methods that tend to age us. This is a cooking method that causes food to brown, such as frying or grilling. On the other hand, cooking methods such as eating raw, boiling, and steaming have low AGEs and do not accelerate our aging process. Plus, it makes us feel full. So I often steam food in a steamer.
I got the steamer from Kappabashi for just 500 yen. Also, there is a white sheet that you can put on the steamer, right? This can be reused and is sold at 100 yen stores. This was originally quite large, but I cut it to fit the size of my steamer and reuse it. Try finding this at the 100 yen store Seria. The broccoli is really tender. How delicious!
10 to 15 minutes of light aerobic exercise immediately after a meal will help prevent blood sugar levels from rising. It also prevents aging, drowsiness and fat accumulation. So I try to walk to my destination immediately after eating. If you can't go out, just stand there and do it. This kind of innovation will lead to the future, so please give it a try. This accumulation increases the effectiveness.
I'm lost, where am I? I should go over here.
My third rule for burning fat is this. It's about building big muscles. This is really important. Aerobic exercise burns fat, but building muscle prevents fat from accumulating in our bodies. The more muscle we build, the higher our basal metabolic rate becomes, making it harder for fat to accumulate on our bodies.
Furthermore, strength training puts a strain on our bodies. What are the benefits? Our bodies receive the command, "We need more energy, so build more factories." Increasing the number of these factories makes it easier for our bodies to burn fat. Building big muscles is really important.
Both cardio and strength training are important. Aerobic exercise burns fat, and strength training prevents fat from accumulating in our bodies. It's important to exercise thoughtfully. By exercising based on the mechanics of the human body, I have transformed my body many times. I can gain and lose weight quickly and transform my body over and over again.
I just took L-carnitine. Rather than taking L-carnitine supplements to lose weight, maximize its effectiveness by combining L-carnitine with exercise. That's why exercise is important. Also, exercise is fun because it releases happy hormones.
Now I'm going to work out my glutes. I love exercises that target the gluteus medius. I do that and then do hip bridges to work the round part of my butt. I also do stretches for the anterior fibers of the gluteus medius, as shown in this video.
The large muscles are mainly found in our thighs, buttocks, back and chest. So I often work out the back of my thighs, buttocks and back. This is also a good way to train your back. This is also effective in improving rounded shoulders.
First, lie down. This is what the arms of someone with rounded shoulders look like. This is when the shoulder is internally rotated. So, externally rotate your shoulders, palms facing up, and use your shoulder blades to move your arms inward 20 times. Next, position your arms at your sides and use your shoulder blades to pull them inward. Next, position your arms diagonally upwards and use your shoulder blades to pull them inward. Give this a try.
This is because there are easily flammable cells called brown cells around the shoulder blades. So I'll do some strength training. 3x speed.
Within 30 minutes of strength training, I drink protein. I like Orgain because it's completely organic. It's completely organic, contains superfoods, and the artificial sweetener is stevia. Best of all, it's dairy-free, so even those who are lactose intolerant can drink it.
I mix this with soy milk. Since I'm lacking in fiber today, I'll add 100 cc each of soy milk and amazake to this. I had about 60 g of protein today, so that brings my total to 80 g. I drink 100 g of protein every night before bed. When I'm losing weight, I eat 1.5 to 2 times my body weight in protein. But I always take it.
I like this like a Starbucks Frappuccino. Then this becomes really tasty. Since I started making this, I haven't been to Starbucks. This is very good.
Walnuts are rich in omega-3, vitamin E, and zinc. I'm eating a lot of fat today, so I'll add 1 teaspoon of chocolate chips. It uses only cocoa beans. It is high in polyphenols and has antioxidant properties. Our bodies oxidize just by being alive, so we need to combat this with antioxidants.
I never want to grow old. I want to stay as young as possible. When I get older, I might think it's okay to have wrinkles. But I don't want to get old now.
I mix this up. Look, this is amazing, right? This is similar to a Starbucks Frappuccino. Chocolate chips floating. This is like a Dark Mocha Chip Frappuccino. I bought this straw the other day.
How delicious! This doesn't look like it has 20 g of protein. This is very delicious. Nestlé protein is really delicious. Maybe it's because it's a chocolate company.
If we replenish protein within 30 minutes of strength training, our muscles will grow. We don't become super muscular. But it's very important for building muscle.
My fourth rule for massive fat loss is this. It's sleep, so make sure you get enough. Make sure you sleep. I've already put on my mouthpiece and am ready to go to bed. It is now 11 p.m. I've been going to bed at 11 p.m. lately.
If you want to change your skin, lose weight, or enlarge your breasts, just get some sleep. While we sleep, growth hormones are released, skin turnover occurs, and muscles grow. So sleep is very important. Good night. Let's continue working hard to improve ourselves at our own pace tomorrow. Good night, goodbye.
Hello everyone. I've created a website where you can access my workout menu that really helps you lose weight without having to search. It's in the description. Please try it out to lose weight more efficiently.
Also, do you use Instagram? I love Instagram because I can reply to everyone's DMs and hit the like button. I post a lot about recipes, workout clothes, and beauty on Instagram. Please take a look at my account. Goodbye then.
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