마른 체지방 이해하기: 체성분과 피트니스 전략

### 마른 체지방 이해하기: 체성분 및 칼로리 섭취량 관리하기
* 🏋 마른 체형의 많은 사람이 뱃살을 빼기 전에 **체중을 늘려야 한다고 잘못 알고 있지만**, 이는 올바른 접근 방식이 아닙니다.
* 📉 날씬한 체격과 마른 비만의 주요 차이점은 **체지방률**에 있습니다. 날씬한 사람은 **복근이 뚜렷하고 지방 수치가 낮은** 반면, 마른 비만은 **근육량은 표준이지만 체지방이 과다**한 경우가 많습니다.
* 🍔 마른 체형의 사람은 고칼로리 음식을 먹어도 쉽게 살이 찌지 않지만, **마른 체형의 사람은 정크푸드를 피해야 지방이 더 쌓이는 것**을 방지할 수 있습니다.
* ⚖ 예를 들어, 체중이 50kg인 사람이 빠르게 체중을 늘리려면 **약 2800칼로리를 목표**로 해야 하지만, 과도하게 섭취하면 원치 않는 체지방이 쌓여 **체중이 60kg까지 늘어날 수 있습니다.**
* 🏃 마른 비만이 체력 수준을 향상하고 체지방 감소를 촉진하는 동시에 근력과 지구력을 키우려면 **유산소 운동에 참여하는 것**이 중요합니다.
* 📊 운동을 시작하면 처음에는 **근육 증가로 인해 체중이 증가**할 수 있지만, 시간이 지남에 따라 체중을 안정시키고 지방을 줄이는 데 초점을 맞춰야 합니다.
* 🍽 체지방 축적을 방지하고 근육 성장을 촉진하려면 체력 수준이 일정 수준 이상인 사람은 **안정기 동안 2900칼로리**와 같이 일정한 칼로리 섭취량을 유지하는 것이 필수적입니다.
* 🥗 균형 잡힌 식사를 하고 식단 일기를 작성하는 등 성공적인 식습관은 **체지방은 줄고 근육량은 늘어난 사람들**이 보여주는 것처럼 신체 구성에 긍정적인 변화를 가져올 수 있습니다.

마른 비만한 사람은 체지방을 효과적으로 줄이고 체력을 향상시키기 위해 근력 운동과 균형 잡힌 식단을 우선시해야 합니다.

Most people who have become skinny fat initially thought that they would first gain weight to increase their size and then lose belly fat easily. This is absolutely not the case. Hello, I am Lee Jung-won from the Match Escape Center. These days, I've noticed that people who are skinny fat are unsure whether they need to lose weight or build muscle. Today, I will explain the differences between those with a fast metabolism and those who are skinny fat, as well as how many overweight individuals can approach their situation. 

The most prominent difference between a slim physique and skinny fat is body fat percentage. For those with a slim physique, their body fat is significantly below the standard level. When you look at them, their abs are clearly defined. Another characteristic of those with a slim physique is that their skeletal muscle mass is also below the standard. However, even those who are skinny fat...

The muscular structure is often at a standard level, while body fat can be excessively high. Those with a spider-like or ET body shape may have many concerns. Usually, to escape being skinny, people try to eat a lot, opting for high-calorie foods. However, those with a thin physique often do not gain body fat easily, so while they should be cautious with junk food, if they can digest it, it is not a problem for them. This is because for these individuals, an increase in body fat is not really a concern. On the other hand, thin but obese individuals need to be very careful with junk food; it is absolutely not recommended. For these individuals, consuming junk food leads to a continuous accumulation of fat. For example, if someone weighs 50 kg and has a slightly lower activity level, and they want to gain weight quickly, the recommended caloric intake would be around 2800 calories. Typically, they are very impatient and rush to eat a lot.

I hope to gain weight quickly. So at that time, my feelings were like this: I don't care if I have a belly, I just want to gain weight on top of that. With that mindset, I eat a lot, like 3,000 or even 3,500 calories. However, for people like this, unlike those with a lean body type, they can gain body fat. So when these individuals eat a lot, there are many cases where it doesn't take much for them to reach a body weight of 60 kg. When someone who already has a lot of muscle eats whatever they want, they might just have a slightly protruding belly. These individuals think they have gained weight, but their body looks like this: the belly is sticking out a bit, and this is the kind of body they end up with. However, what they actually wanted was a different body.

When your weight reaches 60, what should you do? The key point here is the actual fitness level of these individuals. Fitness refers to strength and muscular endurance, I believe. However, it is unlikely that those who have reached this point are in good shape. Therefore, it is essential for them to engage in aerobic exercise. Additionally, just one session of aerobic exercise can provide some level of strength training. Through aerobic exercise, they can build strength while improving cardiovascular endurance. This will enhance metabolic capacity and reduce body fat. 

Now, the point you might be curious about is how to manage calories. This means that for individuals with obesity, when they start exercising, they may only be able to walk about 1 to 2 kilometers initially. They start at 60, but after about three weeks of exercise, their weight will likely increase to around 62. However, the important point here is that the amount of body fat significantly...

You shouldn't gain weight, and when you reach around 62, your weight should stabilize from that point on. During this stabilization period, you need time for your body to shed fat. The calorie intake you should aim for at this stage is about 2900. If you exceed 1910 and are exercising, you might find your weight slightly dropping. At this point, you should increase your intake by about 200 to 300 calories, gradually pushing yourself forward. For those who have already achieved a certain level of fitness, it's similar to having toxins built up in the body; you need time to lose that fat. When you actually measure your body composition, your body fat percentage should reach the standard level. Once you've achieved that, you will be considered a normal person. Among those who previously received personal training, there was someone whose muscle mass increased by 3.7 kg while their body fat decreased by 1.6 kg. As the muscle mass increases, the fat decreases in such cases.

It's not easy, but this person really eats consistently and regularly. This is very important. They consume the same calories and the same meals, and they need to continue doing so. The key is to maintain a steady intake to prevent our bodies from feeling anxious and producing body fat. This person mostly had home-cooked meals and kept a diet diary without missing a single day. For breakfast, they typically had eggs, along with potatoes and side dishes mainly from Korean cuisine. They consistently adhered to their breakfast routine. For lunch, they would eat a piece of chicken breast, and for snacks, they would uniformly consume protein shakes or soy milk. Their calorie intake remained almost unchanged. You can see the meals they posted in the cafe, and I will share that diet. There hasn't been a significant change in their weight.

When body fat has been reduced to a certain extent, you need to feel like you can consume more calories. Even if your weight is stagnant, improving your exercise performance is the most significant factor in changing your body composition from skinny fat.

살은 쪘는데… 다시 빼야 할까요?(ft.마른비만)

멸치탈출연구소

날씬한 체형과 마른 체형의 가장 큰 차이점은 체지방률로, 날씬한 사람은 체지방이 현저히 적고 복근이 뚜렷한 반면 마른 체형은 근육량은 표준이지만 체지방이 과도하게 많습니다.

날씬한 체형의 경우 체지방이 쉽게 늘어나지 않아 고칼로리 음식도 문제없이 소화할 수 있지만, 마른 체형이지만 비만인 경우 지속적인 지방 축적을 방지하기 위해 정크푸드 섭취에 주의해야 합니다.

빠르게 체중을 늘리고 싶은 분들에게는 약 2800칼로리 섭취를 권장하지만, 조급한 마음이 과식으로 이어지는 경우가 많습니다.

빠른 체중 증가를 목표로 하는 사람들은 종종 3,000~3,500칼로리를 섭취하여 체지방이 증가합니다.

근육질 몸매를 가진 사람들은 배가 약간 튀어나올 뿐이지만, 결국 원치 않는 체형을 갖게 되는 경우가 많습니다.

유산소 운동은 근력 운동, 심혈관 지구력 향상, 신진대사 능력 향상, 궁극적으로 체지방 감소에 도움을 줄 수 있으므로 이러한 분들에게는 필수적인 운동입니다.

목표 칼로리 섭취량은 2900칼로리로, 체중은 62 전후로 안정화되어야 합니다.

운동을 하면서 섭취 칼로리를 200~300칼로리씩 서서히 늘리면 체중 감량에 도움이 될 수 있습니다.

체지방을 감량하고 정상적인 신체 구성을 이루기 위해서는 일관된 식사와 꾸준한 칼로리 섭취가 중요합니다.

마른 체형에서 벗어나기: 운동의 중요성

체지방을 줄이면 칼로리 섭취량을 늘리고 싶은 욕구가 생길 수 있습니다.

정체된 체중은 운동 수행 능력을 향상시키는 것만큼 중요하지 않습니다.

운동 수행 능력을 향상하는 것이 체지방에서 체성분을 변화시키는 핵심입니다.