Kang Mina, a singer, dancer, and actress, is known for her time with the groups I.O.I and Gugudan. While Gugudan disbanded in December of last year, Mina has found success in K-dramas. Her body transformation has garnered much attention, with fans curious about how she went from a "chubby" form to a leaner physique. While precise details of her fitness routine are scarce, we can explore her past methods, current approach, and some general workout and diet advice inspired by her journey.
The Pressure of Korean Beauty Standards and Extreme Idol Diets
The South Korean entertainment industry is known for its rigid beauty standards, which often pressure idols to maintain a thin figure, pale skin, and a "V" shaped face. Some idols resort to extreme diets, which are often dangerous, to meet these expectations. While being in good shape is important for the demanding schedules of singing and dancing, some idols take dieting to unhealthy extremes.
Examples of Extreme Idol Diets
BTS's Jimin: To achieve a more chiseled body, Jimin followed an extreme diet, eating only one meal a day for 10 days, combined with a brutal exercise routine. During the "Blood, Sweat and Tears" period, he reportedly fainted during rehearsals due to the intensity of the diet and exercise. At one point, his diet consisted of only water.
IU: The K-pop star followed a diet that included one apple for breakfast, two sweet potatoes for lunch, and protein shakes for dinner, with no snacks in between. She revealed that she lost 5kg in just 5 days with this plan.
BigBang's T.O.P: Before his debut, T.O.P followed a diet of only water and sweet red bean jelly for 40 days, losing 20kg.
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Itzy's Lia: Lia reportedly had a fruit smoothie for breakfast (or skipped it), cherry tomatoes and vegetables for lunch (likely a salad), and dinner around 5 or 6 pm.
Kang Mina's Transformation and Past Diet
Kang Mina also shared her past extreme diet plan, admitting that she survived on two bottles of sparkling water a day and completely cut out solid food. This led to rapid weight loss, with Mina reaching 47.1 kg (91.9 lbs) and losing 13kg (28.6lbs). She confessed that she hated wearing short-sleeved tops for fear that she might look chubby in them.
Mina's confession that she lost nearly 30 pounds by quitting food and only drinking sparkling water gained overwhelming attention. Photos showcasing her upgraded figure circulated widely.
Mina's Regret and Warnings Against Extreme Dieting
Kang Mina has since spoken out against this extreme diet, emphasizing that it was very unhealthy. She actively discourages her fans from trying similar methods. She stresses that being skinny doesn't equate to being beautiful and encourages fans to prioritize health over extreme weight loss. Mina has expressed frustration with people asking her if they will lose weight by only drinking sparkling water, emphasizing that such extreme diets are unnecessary unless required by one's job.
Kang Mina's Current Approach: A Balanced Lifestyle
Currently, Kang Mina follows a more balanced diet. She eats what she wants in moderation without overeating. Her Instagram showcases a variety of foods, including salads, pizza, and noodles. The key is to stop eating when full.
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Kang Mina's Workout Routine
Mina shared that walking is her secret to weight management. She enjoys taking strolls and incorporates walking into her daily routine by getting off the subway one station early. During her time as an idol, dance practices served as cardio workouts. She practiced for two to three hours, five days a week during non-promotional periods and nine to ten hours, five days a week when promoting.
Workout Routine Inspired by Kang Mina
While Mina hasn't specifically mentioned Pilates, it's a popular exercise among female idols for flexibility and toning. Pilates can help achieve a slim waistline and a well-shaped butt.
Workout Structure (5 days a week, 2-3 hours max per day):
- Morning: Cardio (dance routine is recommended) for 1-1.5 hours.
- Evening: Pilates for 1-1.5 hours.
General Workout and Diet Advice
Cardio: Incorporate cardio exercises like dancing, running, or swimming to burn calories and improve cardiovascular health.
Pilates: Consider Pilates to improve flexibility, tone muscles, and achieve a more sculpted physique.
Balanced Diet: Focus on a balanced diet that includes a variety of foods in moderation. Avoid restrictive diets and prioritize overall health and well-being.
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