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[Body fat percentage -3%, waist -3cm with light muscle training three times a week]

The results of a study examining the effects of low to medium intensity resistance band training on body composition and insulin sensitivity in postmenopausal women with obesity were published.

📝 randomized controlled trial of 35 participants

📍 Son et al. (2021), Journal of Sports Science and Medicine

■ Conclusion: Reduced body fat percentage by 3.0% and waist by 3.4cm in 12 weeks

Low to medium-intensity (40-70% 1RM) resistance band training three times a week for 12 weeks resulted in a statistically significant reduction in body weight, 3.0% body fat, and 3.4 cm waist circumference in the exercise group. At the same time, lean body weight increased by 0.7 kg, and HOMA-IR, an indicator of insulin resistance, also showed a statistically significant improvement.

💪 muscles to take in sugar.

Resistance training increases the efficiency of sugar uptake by maintaining and increasing muscle mass. This can help stabilize blood sugar levels and improve insulin sensitivity, which may reduce fat accumulation.

The target is obese women after menopause, and the effect may differ in other groups

Effects will accumulate as you continue

※ Effects may vary among individuals

Continuous exercise increases insulin sensitivity, contributes to the reduction of body fat and metabolic improvement. Therefore, at keeep, we value the limited rationality of "what can be continued?."

[Maintenance professional personal gym keeep]

2-17-8403, Ebisu Nishi, Shibuya-ku, Tokyo 150-0021

03-6675-9140

info@keeep.jp

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It is a personal gym for 8 years in Ebisu, Shibuya-ku.

In the end, I always rebound.

"I don't want to be a perfect ideal figure."

"I can't eat stoic, exercise, and self-care."

For those who say,

"It's not a perfect ideal body, but it's a body that can be fully satisfied."

We provide support to create and maintain it for a long time.

The basic stance of keeep is "Satisficing."

While emphasizing scientifically-based diet and exercise methods, we will give top priority to your values and criteria.

There is no prohibition whatsoever.

95% of daily life is OK as it is.

Even if you are not good at exercising, eating habits are terrible, even if your will is weak, it's okay at all.

I will tell you from the idea that the trainer himself has lost more than 20 kg from 79 kg and has maintained it for 28 years.

It also supports online sessions.

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The diet # fitness # anti-aging # personal _ trainer home training

2025/12/30 Edited to

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A woman in athletic wear sits on the floor of a gym, tying her shoe. The image is titled "Lazy Girl Cardio" and "EXERCISE FOR GIRLS THAT HATE RUNNING," introducing alternative fat-burning workouts.

Text details a 30-minute Dance Cardio Party routine, including steps like Grapevine, Step Touch, Body Rolls, and Jump Cross Jacks. It lists calories burned (200-350), frequency (3-5x/week), and benefits.

Text outlines a 30-minute Rebounding (Mini Trampoline Workout) routine with Basic Bounce, Jumping Jacks, and High Knees. It specifies calories burned (220-400), frequency (4-6x/week), and joint-friendly benefits.

Hate Running? Try These Workouts to Burn Fat FAST👟

Let’s be real: not everyone is built to enjoy running. Whether it’s the joint pain, the boredom, the weather, or just the ick of it all—if you hate running, you’re not alone. But that doesn’t mean you have to miss out on the benefits of cardio: burning calories, improving endurance, boosting yo

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