What is the diet method for people with natural bones? Under the supervision of experts, we will explain in detail how to effectively lose weight according to your skeleton type, muscle training, meal points, and changes when you gain or lose weight. Efficient diet in a way that is perfect for you!
Table of contents
- What is “Skeleton Natural” in Skeletal Diagnosis?
- Characteristics of each part of the body of natural skeleton
- What happens when Skeleton Natural gains weight or loses weight?
- Recommended diet and muscle training method for natural skeleton
- Food and meal points during the skeleton natural diet
- Effectively diet in a way that suits your skeleton!
What is “Skeleton Natural” in Skeletal Diagnosis?
Skeletal diagnosis is a theory for classifying one’s natural skeleton into three types and knowing the diet method that suits the type, clothes, materials, shapes, etc. that suit the type.
Skeletal diagnosis divides the skeleton into three types: natural, straight, and wavy. The characteristics of Skeleton Natural are as follows.
- have a solid skeleton
- Broad shoulders, prominent collarbones and back bones
- Body center of gravity is not biased
- The hip line is flat and has a square shape
- Kneecap bones stand out and legs are long
- Large limbs relative to body size
- thick shins
- Bones and muscles (streaks) are more visible than fat and muscle
Skeleton natural is said to be the second most common among Japanese, and it is a model body type with a solid skeleton. Many people with a natural skeleton have difficulty gaining weight, and it is said that their bones and muscles are often conspicuous rather than having a fleshy body.
With a neutral body shape with few irregularities, you can wear any kind of clothes stylishly.
Characteristics of each part of the body of natural skeleton
Differences in skeletal type also appear in each part of the body. From here, we will introduce the characteristics of each part of the body of the natural skeleton.
If you haven’t had a skeletal diagnosis yet, if there are many things that apply to this, you can think of it as skeletal natural. Please check it.
People with a natural skeleton type have a flowing collarbone, which is often thick and conspicuous. The distance from the neck to the shoulder varies from person to person, but it tends to look like an anchor shoulder.
The chest plate has a straight line that flows from under the raised collarbone. The bones stand out more than the thickness of the muscles, giving a neat and cool impression.
The thickness and width of the body of a person with a natural skeleton is about the middle. The flesh is less, and the hip line and bust tend to be less conspicuous because the skeleton is solid.
body shape when viewed from the front
One of the characteristics of people with a natural skeleton is that the underbust and waist are about the same when viewed from the front, and there is not much difference. In addition, the shoulders are wide and firmly stretched, and the collarbones are often clearly visible.
body shape when viewed from the side
When viewed from the side, the top of the bust is in the middle, the waist is high, and the girth is thin. The buttocks are flat and vertically long, and many people have a hard time getting fat.
What happens when Skeleton Natural gains weight or loses weight?
Depending on the skeletal type, fat tends to accumulate in the upper body or lower body, and how to gain or lose weight differs. From here, let’s take a closer look at what happens when a person with a natural skeleton gains weight or loses weight.
If you gain weight, your body will look bulky and bigger
Many people with natural bones have a hard time gaining weight. It has a solid skeleton and is said to be easy to lose weight.
People with straight bones tend to gain weight in the upper half of the body, and people with curvy bones tend to gain weight in the lower half of the body. .
However, no matter how you gain weight, such as fat weight, muscle weight, or water weight weight, you tend to look bulky and bulky.
Also, since they have a neutral body to begin with, they tend to look slim when they gain weight and get fat. If you have a natural skeleton that tends to have unevenness in your body and want to have a well-balanced figure, it is recommended to do muscle training and exercises that are conscious of the curves of your body, such as making a waist.
Bones and muscles stand out when you lose weight
It is said that people with a natural skeleton, who tend to have fat evenly on their upper and lower bodies, can easily lose weight if they go on a diet.
However, since they have a strong skeleton, if they become too thin, their bones and muscles may become more prominent. Those who want to maintain a rounded feminine line should proceed with a diet while checking her overall balance.
If you have a natural skeleton and are on a diet, it will be easier to maintain a beautiful body curve if you incorporate training and be conscious of building muscle. Exercise such as moderate muscle training and walking is useful not only for maintaining your style, but also for your health, so let’s incorporate it.
Recommended diet and muscle training method for natural skeleton
From here, we will introduce recommended diet methods and muscle training methods for people with a natural skeleton. Adopt a method that suits your skeleton type and try to diet effectively.
Incorporate aerobic exercise such as walking and running
In other words, people with a natural skeleton who tend to accumulate fat evenly all over their bodies can lose weight in a well-balanced manner by exercising.
Aerobic exercise such as walking and running is recommended for people with a natural skeleton because it moves the whole body. Although running consumes more calories, people who do not have a habit of exercising on a regular basis may not be able to continue running and may be frustrated if they suddenly start running.
If you are a person who regularly moves your body, try running. As a guideline for the time of aerobic exercise, it is ideal to continue for 30 minutes or more. However, it is OK if you do not overdo it at first and increase the time little by little. It’s important to keep going, so let’s go at our own pace.
It would be ideal if you could do it every day, but if you are too busy to make time for it, you can do it at least twice a week.
Squats work big muscles
An effective way to lose weight is to combine strength training and aerobic exercise . It is said that people with a natural skeleton are less likely to gain muscle and lose it easily.
If your muscle mass decreases, your basal metabolism will decrease and it will be difficult to burn fat, so building muscle through muscle training will lead to a successful diet.
The squat is characterized by training the big muscles of the body, such as the back, buttocks, thighs, and calves. It also leads to an increase in basal metabolism, so it is a recommended muscle training.
- Stand with your legs about twice shoulder width apart. Place the center of gravity on the heel
- Fold your arms lightly in front of your chest, point your toes slightly outward, and straighten your spine.
- While exhaling, push your buttocks out and slowly lower your hips. Make sure that the back of your thighs are parallel to the floor and your knees do not go beyond your toes.
- Keep your hips down until your thighs are parallel to the floor
- Inhale while slowly returning to the original position
- Repeat 3 to 5 30 times
If 30 times is difficult from the beginning, let’s challenge from a small number of times. It is important to do squats with proper form. Focus on correct form each time.
train the buttocks
For people with a natural skeleton, the hip line tends to be flat, so it is recommended to exercise to lift the hips.
Below are some exercises that will effectively work your buttocks.
- get down on all fours on the floor
- Stretch your right leg straight while pressing your stomach and raise it so that it is parallel to the floor.
- hold for 10 seconds
- While in position 3, lift your left hand off the floor and extend it straight so that it is parallel to the floor.
- Hold for 10 seconds
- After a short rest, return to position 4, bend your knees and hold for 10 seconds.
- Do the same with the other leg
Stretch and massage your muscles after a workout to make them flexible
Don’t forget to stretch and massage after working out.
Stretching and massaging can loosen the muscles softly and lead to the creation of feminine and flexible muscles. In addition, blood flow will be increased, which will promote muscle recovery and prevent muscle soreness.
It also has the effect of promoting the flow of lymph and blood. If you are worried about swelling on a daily basis, you may be able to feel the effect of slimming your legs just by stretching and massaging.
Food and meal points during the skeleton natural diet
From here, we will introduce the points of food and meals during the diet of Skeleton Natural.
People with a natural skeleton tend not only to gain muscle but also to lose it easily. When you restrict your diet for dieting, you tend to lack protein.
If you don’t get enough protein, you will lose muscle mass, so be careful. In order to improve the effect of muscle training, be conscious of the amount of protein you need in a day.
Protein is an important nutrient that makes up the human body, including muscles, nails, hair, and skin. A lack of protein can also have a negative impact on beauty. It’s a good idea to make a conscious effort to include it in your diet.
Vitamin B2, vitamin B6, and vitamin B12 are nutrients that promote the metabolism of lipids and carbohydrates, so be sure to take them actively during your diet.
- Foods rich in vitamin B2: Liver, internal organs such as hearts, etc.
- Foods rich in vitamin B6: garlic, pistachios, meat, fish, etc.
- Foods rich in vitamin B12: fish eggs, shellfish, liver, etc.
Since B vitamins are water-soluble, they cannot be stored in the body and excess amounts are excreted from the body. You should try to take it positively every day.
Consume fiber and good fats
When eating, eating foods high in fiber first will help prevent blood sugar levels from spiking. When the blood sugar level rises sharply, the body secretes a large amount of insulin to lower the blood sugar level, but insulin has the effect of promoting fat synthesis, which causes weight gain.
Also, don’t forget to consume good quality oils. People who tend to be constipated may be getting enough dietary fiber but not enough oil. A lack of oil can make your skin dry.
Any kind of oil is fine, but it is important to use good quality oil. You can also use olive oil, coconut oil, linseed oil, perilla oil, etc. according to your taste and cooking method.
Effectively diet in a way that suits your skeleton!
People with a natural skeleton have a solid skeleton, and the merit is that they look good with any clothes with a model body. It is also a body type that does not easily gain weight, and even if you do get fat, you will have a well-balanced amount of fat all over your body.
However, if you gain weight, your body will look bigger and it will be difficult for you to gain muscle and it will be easy to lose weight, so be careful and follow a diet that suits your bone structure.
Supervisor information: Mr. Hidetake Kobayashi
Director of Kinki Iryo Gakuen Kinki Iryo College, General Director of KMC Kobayashi Osteopathic Clinic Group Co., Ltd.
KMC Kobayashi Osteopathic Clinic Group Co., Ltd. (Location: Yao City, Osaka Prefecture; Representative: Hidetake Kobayashi) opened “Kobayashi Osteopathic Clinic” in Yao City, Osaka Prefecture in November 1985 (currently Asunaro Osteopathic Clinic Kitahonmachi). Currently, we have 42 stores nationwide, and the total number of patients visiting all group hospitals exceeds 13 million. Implemented a new therapy called “Sports Katsuho” to support the mind and body of top athletes. By expanding the range of therapeutic areas and accumulating various therapeutic experiences, we aim to heal all patients and athletes and contribute to the sports world and local communities.