Singer Hwasa (30) talked about her secret to maintaining a slim figure without excess fat.
Recently, Hwasa appeared as a guest on Seong Si-kyung's YouTube channel, where they enjoyed salt-grilled food while chatting. Seong Si-kyung said, "While watching Hwasa's performance, I thought, 'How does she have no excess fat at all?'" and asked her for her secret.
In response, Hwasa said, "First of all, I really work hard on my exercise," adding, "I go to personal training three times a week and run throughout the week." Regarding her diet, she mentioned, "These days, I love wrapping rice in seaweed," and added, "I pair it with chicken breast."
Combining Strength and Cardio Exercises, Optimal for Dieting
Hwasa stated that she does strength training through personal training three times a week and runs daily, which is a typical form of cardio exercise.
In fact, when losing weight, it is essential to combine cardio with strength training. Building muscle increases the basal metabolic rate, enhancing the weight loss effect through exercise. Even at the same weight, a person with more muscle burns more energy, leading to better weight loss. Particularly, consistently increasing muscle in the thighs and chest area yields greater results.
However, doing strength training for the same area every day is not advisable. Muscles need about a day of rest to recover and strengthen the micro-damaged muscle fibers during strength training. If you want to do strength training every day, it is recommended to work on different areas such as the lower body, chest, and shoulders each day.
Running is an effective exercise for weight loss. Moderate-intensity running lasting more than 20 minutes promotes energy expenditure and burns body fat, greatly aiding in dieting. The calorie expenditure per hour can reach 700 kcal for a 70 kg adult. However, to allow the body to recover, it is also good to substitute one day a week with low-intensity cardio or take a rest.
Chicken Breast, More Effective When Eaten After Exercise
Hwasa revealed that she mostly pairs chicken breast with her meals. Chicken breast is the part of the chicken that is richest in protein while being low in fat. It contains 23-25g of protein per 100g. The calorie content is also relatively low at 102 kcal. The abundant protein in chicken breast provides satiety and helps with muscle gain.
If you get tired of chicken breast, substituting it with grilled salmon is also an option. Grilled salmon is also a high-protein food that helps maintain muscle and reduce body fat. With about 200-230 kcal per 100g, it provides a high level of satiety relative to its calorie content, naturally reducing meal portions.
Meanwhile, protein foods like chicken breast are better consumed after exercise. A Canadian study found that consuming about 20-30g of protein 45 minutes after exercise resulted in the greatest muscle synthesis.
The seaweed that Hwasa wraps her rice in is low in calories, making it a good option during dieting. The component called poppy seed in seaweed prolongs the time it stays in the stomach, helping maintain satiety. However, seasoned seaweed can be high in salt, so caution is needed.
