Exercise and Diet Tailored Just for 토토사이트 순위

For modern people, “exercise and diet” are constant concerns. In an age that demands not only a good school and a good job but also a “good body,” it’s no wonder new diet pills continue to emerge and people seek them out despite potential side effects. But before striving for the “ideal body,” one must first ask: What truly makes a body beautiful? and How do I achieve that in a healthy way? We sat down with Professor Kim Sung-min who teaches Sports Science to explore these questions.

Professor Kim defines exercise and diet as habits. Just as the word diet originally means a way of life, exercise and diet are fundamentally about forming habits.

The course “Exercise and Diet,” which Professor Kim taught until last year, was also created to help students improve their lifestyle habits. “Students often lead irregular lives in school and have even less time to take care of themselves once they start working,” he said. “That’s why it’s important to figure out what to eat and how to exercise while you’re still a student.”

The core of exercise and diet is learning how to soothe yourself. And in order to soothe yourself, you must first know yourself. That’s why the first assignment in Kim’s class is to create a one-week food journal. Students record what they eat every hour, along with their bowel movements, sleep hours, and general daily routines.

Based on this journal, students receive one-on-one consultations that often reveal clear patterns in their eating habits. One student who had a brownie in the morning ended up craving sweets all day. Another tended to binge eat from evening to late at night due to prolonged fasting. What may seem like casual eating usually has an identifiable pattern and cause.

The second assignment is to design a future meal plan. The key, Kim emphasizes, is to create a diet that soothes you. Olympic athletes in Japan reportedly refer to their meals as “victory meals” for gold medals. Kim advises students to think of their own meals as “success meals”—the fuel for a healthier body and achieving their goals.

The three pillars of effective diet and exercise are nutrition, exercise, and rest. These elements must function as a set. Sufficient nutrition enables exercise, which builds muscle and stamina. And only with proper rest can the body recover and sustain the benefits. A balance of all three is essential for long-term health.

Unregulated use of diet pills can harm both the body and mind. “Not all weight-loss pills burn fat directly,” Kim explained. “Some suppress appetite, others block fat absorption, and many come with side effects such as depression or anxiety.”

He shared the story of a student who, despite having an enviably slim figure, carried multiple types of pills—including stimulants and appetite suppressants—in her pencil case. Over time, she developed alcohol dependence and severe depression, leading to the collapse of her academic and personal life. “I’ve seen many cases like this,” said Kim. “Improper dieting often leads to weight gain and psychological breakdowns. It’s far better to focus on a balanced routine of food, exercise, and rest.”

Extreme diets, like one-food regimens or severe caloric restrictions, can disrupt hormones, cause menstrual irregularities, and severely drain energy. Most importantly, the mental stress often leads to binge eating and emotional collapse. “The key to dieting is sustainability,” Kim emphasized. “Instead of extreme efforts in the short term, a gradual change of habits within a stable mindset is the path to long-term success.”

Sustainable Exercise

The first step to a sustainable routine is finding an approach that suits you. For instance, you can’t expect someone who hates water to swim regularly, or someone with weak knees to take up high-intensity running. Kim encourages students to try different exercises and find what they enjoy and can stick with. Depending on body composition, someone with low muscle mass should prioritize strength training, while those with higher body fat should combine cardio and dietary adjustments.

“For female beginners, I often recommend Pilates,” said Kim. “It helps build core muscles that form the foundation for other workouts.”

He added, “One of the best exercises is simply holding onto the sink and doing squats while brushing your teeth in the morning.” He encourages students to build simple movements into their routines. Light squats or a walk within 15 minutes after meals can prevent blood sugar spikes, and just one hour of walking a day is enough to prevent weight gain.

Sustainable Eating

Before constructing a sustainable diet, Kim poses this question to his students: “If a newborn baby ate your current diet, what would happen?” One student responded, “It would die,” startled by the thought. “That moment is often when students start to think differently,” Kim said. “We need to ask ourselves whether we’re mistreating our own bodies.”

He also stresses the importance of allocating your favorite foods wisely. For example, if you love meat, set a limit on how often you’ll eat it each week and try to eat it during the day, not at night. Rather than banning your cravings altogether, divide them into small portions and allow yourself to enjoy them gradually. “If you crave tteokbokki but force yourself to eat something bland instead, you’ll end up eating a whole truck of popcorn—and the tteokbokki too,” he warned. “You’ll hold out for a while, but by week three, you’ll crack. You have to release cravings like you take breaths while swimming.”

Severe calorie restriction doesn’t help build a solid body. Your body needs ingredients to build muscle, and if you don’t eat, it’s like trying to run a factory without raw materials. Lack of essential amino acids can also threaten your health.

Sustainable Mindset

Lastly, Kim emphasizes that mental health and diet/exercise are deeply connected. For his course, he incorporates psychological counseling. Students often binge eat to cope with stress or depression. To break this pattern, Kim asks them to write down “three ways to comfort myself when I’m struggling the most.” Responses included listening to music, chatting with friends, or taking a hot bath. “Instead of bottling it up, you need to have pre-set ways to calm yourself down,” he said.

When emotional stability collapses, eating habits and exercise routines tend to follow. The resulting cycles of binge eating, late-night snacking, and lethargy increase weight gain and deepen depression. But those who recognize and manage their emotional changes are more likely to sustain healthy routines. “Good food leads to positive thinking and a more relaxed mind,” Kim noted. “This goes beyond managing your figure—it’s about improving your overall quality of life.”

In closing, Professor Kim remarked, “Many students think of success only in academic terms, but your diet and lifestyle habits are just as closely tied to success.” He emphasized, “What you eat is who you are. What you eat, your life, and your success go hand in hand.” His advice? “Make sure you eat well, sleep well, and build habits that support strong mental health—especially during this critical time in your life.”