If you want to reduce the amount of fat in a certain area of your body, then you want to exercise local fat burning. Some say it's possible, others say otherwise. Who is right?
Local fat burning has long been discussed in books, magazines, commercials and more. It seems logical to ordinary people that "which muscle group works, this one loses weight."
However, back in 1971, a study was conducted on tennis players at the University of California. Each of the athletes had a "dominant" hand, which served, respectively, she received a lot of work over the years. It might be expected that the layer subcutaneous fat on this hand will be less than in other areas. However, when measurements were taken, it turned out that this was not the case at all. What's on the left, what's on right hand the subcutaneous fat layer was the same.
But there are training slender hips, but there is for flat stomach. Pick up any fitness magazine, you're bound to find six-pack workouts and the like. Does any of this work at all? Can we really influence where the fat burns? Answer A: You cannot directly influence the fat burning site through exercise.
Studies have shown that in a trained muscle, blood flow or polylysis increases (which means fat cells are used for energy), but this does not happen in a large enough volume.
The impossibility of local fat burning has real physiological reasons. The fat found in fat cells exists in a form known as triglycerides. Muscle cells, in turn, cannot directly use triglycerides for energy (for the same reason cars use gasoline instead of crude oil). Fats are broken down into glycerol and free fatty acids, which enter the bloodstream. As a result, the fat used for energy during training can be from any area of the body, and not just from the part that receives the load.
In reality, any training muscle group firstly, it burns calories, and secondly, it leads to the growth of this same muscle group, both of which contribute to fat loss, but do not directly lead to the process of fat burning in a particular place.
Many of the exercises that people associate with localized fat burning don't really burn that many calories, and if your calorie expenditure is low, you won't be able to lose significant amounts of fat. The execution of a long time, in this regard, will be more effective than power training with iron.
Getting rid of fat occurs throughout the body, provided that you have created a calorie deficit.
You can work your abs out with exercise, but you won't see six-packs without losing fat all over your body, which in turn is facilitated by diet.
Local fat burning is possible!
Interview with a permanent scientific consultant, an outstanding scientist, Professor Viktor Nikolayevich Seluyanov, who developed in detail the method of local fat burning.
IRON WORLD: Hello, Viktor Nikolaevich! What facts can you give that confirm the possibility of local fat burning?
Viktor Seluyanov: Hello! In fact, there is a lot of evidence in practice physical education and sports. We often have to test players. So, the players of the Caucasian republics are very much concerned about their appearance. And have relief press For them, this is a very important goal. As a result, even the laziest player on the team performs muscle strength exercises at every training session. abdominals. As a result, every single player has clearly defined press cubes. And the players of other clubs do not have this. But at the same time, the thickness of the skin-fat folds in other areas practically does not differ from the thickness of the folds of Caucasians.
At the end of the 50s of the last century, the so-called athletic (or better, artistic) appeared in the USSR. women's gymnastics, originally invented for people who have finished playing sports. Even before coming to the country of aerobics. Practicing this gymnastics and following the ballet diet (two apples and a glass of kefir a day) gave excellent results.
And about local weight loss, you can cite Mokhova's data. The dissertation was defended at the State Center for Physical and Physical Education (80s). The female subjects were divided into groups, depending on the type of motor activity. One group trained on skis, another ran, the third did rhythmic gymnastics, the fourth - swimming, and the control group - something like physical training. Six months after the classes, anthropometric testing of all participants in the experiment was carried out. It turned out that the one who ran lost fat mainly from the legs, and the one who swam lost fat from the arms, because the experiment involved non-athletes women who did not know how to use their legs properly in swimming and kept themselves on the water mainly due to the muscles of the hands. IN rhythmic gymnastics and skiing fat went evenly. And then it became clear that, depending on the types of exercises performed, the removal of fat from body segments would also depend.
Later in the country appeared the new kind physical exercises - shaping (from the English shaping - shaping), and in shaping they were engaged directly in the shape of the body. Those who practice first did circular exercises on all muscle groups, then on problem areas, that is, on certain muscle groups, so that fat goes away there (and this is local weight loss). The first circle was done on all 12 muscle groups, and the second, third and fourth - on those groups where there was excess fat. And the result was positive. They trained the abdominal muscles - the fat left the abdomen, they trained the quadriceps muscle of the thigh - the fat left with the quadriceps. And when the fat was more or less gone, exercises were done to develop muscle mass.
The scientific rationale was primitive: they say, fat is lost because lipolysis is active during low-intensity training. The idea is correct, but when shaping, local strength exercises are performed at a high pace for 1-2 minutes. to exhaustion, to a heart rate of more than 160 beats / min., sometimes up to 200 beats / min. What kind of lipolysis can we talk about after that, but local weight loss is happening!
J. M.: How can this be explained from the point of view of classical physiology?
Viktor Seluyanov A: We have a sympathetic nervous system. And when we start to engage exercise, it is activated. Under the action of signals passing through the sympathetic nerves, excitation comes not only to the muscles, but also to the fat located above the muscle. These signals also come to the adrenal glands, to their medulla, and from there adrenaline and norepinephrine begin to be released. These hormones enter the general circulation and are absorbed from it by those tissues that are active. That is, if an athlete trains one muscle group, then adrenaline will flow there. Both in the muscle group and in adipose tissue located above this muscle group.
J. M.: Should the load be stressful?
Viktor Seluyanov: As a rule, these are the so-called gymnastic strength exercises, which are done for 20-30 repetitions per approach and cause severe acidification, a burning sensation, which leads to painful stress.
When performing aerobic exercises that involve many muscle groups, adrenaline and norepinephrine are distributed throughout the body and contribute to overall weight loss. But the most interesting thing in the mechanism of local weight loss is different. From the endings of the sympathetic nervous system the neurotransmitter is released. And if acetylcholine serves as a mediator in muscles, then in the sympathetic NS, which activates adipose tissue, norepinephrine is released as a mediator.
J. M.: What exercises are most effective for local fat burning?
Viktor Seluyanov: The most effective exercises are performed in statodynamics. We already talked about this training regimen when we described a technique aimed at hyperplasia of myofibrils in the OMF. They cause severe pain stress, while the weight of the burden is insignificant, which allows you not to strain the articular-ligamentous apparatus. The endocrine system is excited, activating the sympathetic nervous system, it sends signals to where the source of stress comes from. When the muscle is tense, the blood flow there is difficult, and in the adipose tissue, the blood flow does not stop, and hormones come there during the exercise. The exercise time depends on the endurance of a particular person, but should be within 20-40 seconds. It is necessary to navigate so that a strong burning sensation is from 4 to 8 seconds in each approach. This is enough to activate hormones. Another important point: when performing exercises in this mode, due to the activation of hormones, the metabolism is intensified by 1.5 times, which lasts for 12–24 hours.
J. M.: Does the process of splitting fat occur during work or after its completion?
Viktor Seluyanov: If we are talking about norepinephrine and adrenaline, then lipolysis occurs directly during work and in the next five minutes after its completion. These hormones are easily attached to the outer membrane and do not enter the cell. Their the main role to activate cell metabolism. Anabolic hormones, such as growth hormone, can already penetrate into the active cell. But growth hormone has a much more prolonged action. It enters the fat cell and stays there for several days until it is disposed of. And he expels fat all night into the general bloodstream. If you have not used up your glycogen and fat reserves, then he has nowhere to go, he can return to another segment of the body, and if energy consumption occurred during training, then this fat will go to restore the energy potential of the muscles and plastic processes. We lose weight and build muscle mainly at night, during sleep. And not under the influence of adrenaline and norepinephrine, but under the influence of growth hormone and testosterone. But if we talk about women, then they have little testosterone, and the main factor stimulating the release of fatty acids into the blood is growth hormone. In men and women, this hormone is secreted in equal amounts.
J. M.: On a number of forums dedicated to power sports, in topics about local fat burning, they often quote from the book “ Wellness training according to the ISOTONE system”: “Unfortunately, the distribution of fat is under strong genetic control. Therefore, "locally" fat can only be removed surgically - liposuction. And they ask, how can Professor Seluyanov talk about local fat burning, if he himself writes the opposite in his book?
Viktor Seluyanov: This book was written by me in collaboration with Evgeny Myakinchenko, and he wrote the quoted section. At that time, he intensively studied aerobics, collaborated with Russian and foreign specialists, wrote a book on aerobics. Perhaps he inserted the text for aerobics imprudently into the book about the ISOTON system. I did not correct the text before printing, because I could not admit that my students, who experimentally showed the possibility of local weight loss, could write such an incorrect text. My opinion about local fat burning is unequivocal. This is a scientifically established fact.
J. M.: What can you say about dietary recommendations during the period of getting rid of excess fat?
Viktor Seluyanov: There is a training day when we do a static-dynamic workout. Low calorie content is associated with hunger, and hunger is associated with brain function. In order to “turn off” the brain from hunger strike, it is necessary to constantly introduce small doses of carbohydrates before and during training sessions, as well as immediately after them. Isotonic drinks can be used, they do not cause insulin release, but a slight increase in blood glucose concentration contributes to the normal functioning of the brain. There are other products that help normalize brain activity on a reduced calorie diet. For example, at night we recommend taking lean meat.
J. M.: To increase the concentration of amino acids in the blood during sleep?
Viktor Seluyanov: Not only. Apart from directly building material, there are a number of ingredients in lean meat that can be absorbed in the brain instead of glucose. For example, ketones.
J. M.: What should we take after a fat burning workout?
Viktor Seluyanov: After training, be sure to take a small portion of carbohydrates that do not lead to the release of insulin. For example, eat one candy and drink an isotonic drink. The principle is very simple. Reception a large number carbohydrates or high glycemic carbohydrates leads to a significant increase in blood sugar levels. This leads to a reactive release of insulin, the hormone responsible for fat deposition. If you regularly stimulate the release of insulin, then the adipose tissue will get used to this state. Receptors will be formed that will bind to insulin, and the cell will begin to consume carbohydrates to turn them into fat. And if you stimulate receptors that will bind to somatotropin and conduct it inside the cell, then adipose tissue will be built according to a completely different principle. She will be ready to give fat, and insulin is poorly perceived, because she will have few of the receptors that bind to it. Therefore, people who are starving stimulate the development of receptors that bind to insulin, and under the action of our isotonic exercises it's the other way around. Adipose tissue is rebuilt. If a person was starving or sitting on a strict diet, then as soon as he switches to a normal diet, the amount of fat mass in him immediately begins to increase and returns to its original level, or even exceeds it. But for people who practice according to our method, this does not happen. Our women who use the ISOTON system go on vacation for two or three months in the summer, stopping training, and return to the gym in the fall, having quite a decent shape, despite the lack of exercise and the absence of any diet. Of course, when practicing this system, clients receive theoretical information about the correct methods of training and diet, therefore, during the holidays, as a rule, they behave in a civilized manner. Naturally, in order to train such adipose tissue in oneself, it is necessary to regularly trigger the release of growth hormone. That is, regularly do local strength exercises before burning to cause stress.
J. M.: Let's get specific practical recommendations. For example, the goal is to remove fat in the abdominal region as quickly as possible. How often should you exercise?
Viktor Seluyanov: Well, first of all, of course, you need to reduce your carbohydrate intake, especially in the afternoon, in order to remake your adipose tissue and make it less sensitive to insulin. Secondly, you need to perform static-dynamic exercises on the abdominal muscles daily and several times a day, doing from 30 to 90 seconds in the approach, depending on the level of training.
J. M.: And from such frequent workouts the endocrine system will not be overloaded?
Viktor Seluyanov: If only one muscle is being worked on, then it will not. A man, without overloading the endocrine system, can perform up to 30 approaches per day. Naturally, not all at once.
J. M.: That is, if we usually do three sets in a series at 30-second rest intervals, then during the day we can perform up to 10 such series, evenly distributing them throughout the day?
Viktor Seluyanov: Yes, but in this mode - 10 episodes a day - you can work for two weeks. Then all the same, the endocrine system will begin to overload. But in these two weeks, the result will be visible! However, 10 episodes is, of course, too tough a regimen when it is very necessary to remove the stomach in two weeks. We generally recommend doing a series of ab exercises 30 minutes after each meal.
J. M.: But with this mode of operation, it is possible to quickly get used to the load, and the exercise will not cause pain sufficient for stress. Maybe it makes sense, after the pain during the exercise has decreased, to perform another exercise in static dynamics before the press exercises, for example, squatting? There will always be pain during this exercise.
Viktor Seluyanov: Yes, this is quite a competent approach. For the release of hormones is always preferable basic exercises. This is observed, for example, when training hands. When working with your hands, hormones do not want to stand out - not a large enough muscle group. Therefore, for best effect you need to do one approach on the legs first. Hormones will be released, and with subsequent approaches to the trained muscles, we will force the hormones to be absorbed by these particular muscle groups. Moreover, one approach to the legs per day is quite enough. You don't have to do it before every episode.
J. M.: Can we always clearly control progress by anthropometric testing?
Viktor Seluyanov A: Basically yes. But there is one aspect not described in the literature. In addition to subcutaneous and visceral fat, there is also fat between the muscles. Like bacon fat. Especially a lot of this fat accumulates in the elderly, and this fat must be removed. I personally had to face this problem. I went to Malta to train. I was then 45 years old, and I had not trained for a long time. I bought myself a bicycle and rode it two or three times a day, including in the mountains. scored good shape, but when, after a month and a half, I did anthropometric testing, I was somewhat puzzled. Before training, the thigh circumference was 60 cm. After that, it became 56. And despite the fact that strength and, accordingly, muscle mass increased, and the loss of subcutaneous fat could not lead to such a decrease in the circumference of the thigh. And I realized that in this case there was getting rid of intermuscular fat. Unfortunately, it is not possible to determine the amount of intermuscular fat with modern testing methods. Often former athletes Those who have retained muscle volume and come to the gym are surprised at the strong decrease in results. It seems that there is a little fat on the arm (leg). The girth is only 2-3 cm less than it was. Why did the power indicators drop so much? And because the muscles are smaller than it seems. Intermuscular fat preserves the external shape of the muscles, and it is impossible to see the real picture of how much muscle and how much fat. This moment needs to be known and taken into account in training and testing. It is especially pronounced in women and the elderly.
There are many examples of local weight loss, the classic ones are a quick release of body fat from the hands of those who are engaged in arm wrestling and a decrease in the fat layer on the legs of cyclists. However, speaking about the arms of armwrestlers and the legs of cyclists, it is important to understand that these people have been performing increased sports loads, not comparable to the load of ordinary people. A low body fat often accompanies an increased local muscle volume. The idea that by developing more of one muscle (or muscle group), you can achieve a noticeable result in losing weight in this part of the body has been around for decades, but how realistic is this?
In order to start, it is necessary that hormones with lipolytic abilities (calorificator) are released into the blood. This happens both under the influence of external and internal factors.
The process of burning fat in the body consists of three stages:
- Fat breakdown (lipolysis);
- Transport of fat cells to body tissues for subsequent "burning";
- Oxidation (the so-called "burning") of fat cells in body tissues - muscles and liver.
According to some experts, local fat burning is possible if there is an increased amount of blood in a given area of the body or a specific muscle. It is achieved under stressful loads, causing a strong burning sensation, pain. For example, static-dynamic exercises performed 20-30 repetitions in one set.
Interesting Scientific research conducted on this topic by many scientists around the world. Russian professor V. Seluyanov summed up the evidence-based scientific basis for the assertion that local fat burning is quite possible. Citing as examples not only professional bodybuilders, but also ordinary women who are engaged in shaping in the gym or pumping the abdominal muscles at home, he showed examples of the so-called point fat reduction.
Fat on the body is distributed under the skin, as well as under each muscle group. It is this “armpit” fat that is removed when blood flow to a particular muscle increases, thereby accelerating the process of lipolysis. This can be achieved either by exercises or special vacuum devices.
Other studies refute this idea. For example, a 2007 study by Stallknecht B et. al., during which the subjects did the extension of one leg in the simulator with an intensity of 85%, 55% and 25% of the maximum. Indeed, the subjects showed an increase in blood flow in the working leg during low-intensity (multi-repetitive) work - 25% and 55%, which did not occur at a high intensity of 85%.
The results of the study showed that for half an hour of local muscle work managed to mobilize only 0.6-2.1 milligrams of fat from 100 g of adipose tissue.
That is, suppose that you have accumulated as much as 3 kg of fat on your stomach: 0.6-2.1 mg / 100 g * 1000 g / kg * 3 kg \u003d 18-63 milligrams of fat you will burn in 30 minutes of abdominal exercises. And one milligram is equal to one thousandth of a gram.
Losing weight locally is not easy. Therefore, we advise you to lose weight first everywhere, and only then work out problem areas. physical training, held three times a week for 1.5 hours, are not as effective for local weight loss as daily 15-20-minute sessions. After a while, as soon as the body gets used to the loads, they need to be increased so that the process does not stop.
An alternative to static-dynamic exercises for burning fat will be. At the time, you spend about 5 calories per minute, which in half an hour will allow you to burn 150 calories, which is about 15 g of fat. However, this fat will be mobilized from different parts of the body (calorizator). Choose what is best for you - 18-63 milligrams locally or 15 g from the whole body.
It is worth remembering that the processes of losing weight and muscle growth are most active during sleep, so do not neglect, as well as consisting of complex carbohydrates or portions of lean meat, which will help restore strength.
If you want to train correctly, then you cannot do without the advice of a qualified specialist. Seluyanov Viktor Nikolaevich, the head of the scientific laboratory "IT in sports", which was organized at the Moscow Institute of Physics and Technology, can be attributed to these. Seluyanov's training methods are based on the features of the physiological structure human body. Yes, give up strength exercises recommended for people who have atherosclerotic plaques. Neglect of this recommendation can cause blockage of the arteries due to the detachment of these same plaques. They can come off due to increased pressure during exercise.
Methods of bodybuilding training according to Seluyanov Viktor Nikolaevich
Being engaged in bodybuilding, you need to understand how to properly perform different kinds exercises. To do this, you need to be familiar with the work of the musculoskeletal system when performing a certain type of exercise. Otherwise, there is a risk of injuring the body. For example, if you are doing squats using heavy weight and tilt the body incorrectly, you can injure the lumbar.
During training, when performing each exercise, it is imperative to achieve tension: full and maximum. You can achieve this in one of the following ways:
- high intensity. With this method of training, the required number of repetitions is from 1 to 3. The main advantage of this training process is the lack of accumulation of products due to which protein synthesis occurs. This method of training helps to improve neuromuscular control;
- average intensity. Up to 12 repetitions are performed in one approach. One exercise takes an average of 70 seconds. The greatest effect will give the exercise to the limit. It is important not to neglect the implementation of the last few approaches, they are the ones that give best result;
- low intensity training. The required number of repetitions is up to 25 at a time. The duration of one exercise does not exceed 70 seconds. Throughout the approach, it is not allowed to relax the muscles. Rest between sets varies from 20 to 60 seconds.
Bodybuilding training program according to Seluyanov - what and how to do
Training program divided 4 days:
- on Monday, the athlete needs to complete a developmental workout for the spinal muscles (trapezium and deltas). 4-9 sets per exercise. Other muscle groups are trained with less intensity - 1-2 sets;
- Tuesday - training for the extensors of the arms and abdominal muscles. Training mode - developing - 4-9 sets;
- Thursday - work on the extensor muscles of the legs and the flexor muscles of the arms. 4-9 sets. The remaining muscle groups train with less intensity (1-2 sets);
- Friday - work on the bending joints of the legs. Perform 4-9 sets per exercise.
If you are not sure how to properly perform all the above techniques, be sure to watch the Seluyanov training video to avoid injury.
Seluyanov interval training - the main principles
The interval training method according to Seluyanov should be built in compliance with the following main principles:
- You don't need to overload your body. It is necessary to correctly distribute the load depending on the goals of the training: an increase in strength, endurance or speed. It is necessary to select the load on the body, taking into account the age of the athlete. For example, it is necessary to engage in rocking the heart (increase the volume of beats) from the age of 18. Until this age, it is necessary to engage in the development of physiological qualities;
- The main goal of interval training is to achieve a certain balance between the oxygen consumption of muscle tissue and the heart muscle. It is thanks to the achievement of this balance that the athlete will be able to withstand fairly large loads;
- First stage interval training- it is necessary to create strong muscle fibers, which will process lipid cells and lactic acid. This stage can be called fat burning training. After preparing the muscles, the athlete needs to begin to increase the stroke volume of the heart. This can be done by giving the body long-term static loads with a pulse of 100-120 beats. Long-term loads are intended to increase the "elasticity" of the heart. This is ensured by the fact that the heart begins to stretch due to the constant flow of blood in large volumes. You can increase the heart in volume by almost 2 times, since it is a “hanging” organ, unlike the musculoskeletal system. With this method of increasing the volume of the heart, anabolic steroids, amino acids and gainers are recommended for admission. They need to be consumed in small doses. Keep in mind that with regular use of steroids and a lack of protein in the body, dystrophy of muscle fibers may begin.
The peak of training, according to Seluyanov, is the saturation of the muscles, including skeletal muscle mitochondria. This happens both due to regular training, and due to dynamic pushes - training for speed, races and other competitions.
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"I'm losing weight by the summer - I started to pump the press." Surely you have heard, and even said this phrase more than once. Coaches do not get tired of repeating that this simply does not happen, because it cannot be. But, nevertheless, it does not become less - as well as those who are confident that they managed to achieve their goal.
Let's say right away: we are not going to doubt that someone succeeded. Because we are sure: the one who pumped the press, for sure, measured only the waist, and not all body parameters. And the load, albeit small, still speeds up the metabolism, energy costs are growing, a person, without paying attention to it, refuses buns and cookies (and it’s true: in vain is he pumping the press?), etc.
Local fat burning is the dream of those who want to lose some weight in the waist
In short, losing weight, but not only, but everywhere. And more flat tummy does not mean at all that all the fat has melted on it - toned muscles work wonders! In short, we readily believe that the tummy has become flat. But the fact that the fat burned out only on it, and in other places everything remained as it was - no. And that's why.
How do we lose weight?
Before moving on to the arguments as to why this is not possible, let's remember how weight loss generally occurs. So what does it consist of body fat? This is a tissue of the body, the bulk of which is made up of fat cells - lipocytes.
The presence of a fatty layer in a person is a normal phenomenon. It protects the body from the cold and creates an “emergency reserve” in case of a cold snap (that’s why, by the way, we get fat by winter, and we lose weight by spring), hunger or nuclear winter. The layer is the result of evolution, an archaic mechanism for protecting the body, so important that in the millennia that have passed since the construction of the first dwelling and the manufacture of the first clothes, it still has not died out.
That is why the body continues to store even now, when it is not necessary. People move little, they are warm, food is plentiful and available. But the body is a super-efficient system aimed at preserving and increasing the wealth received. Therefore, excess energy is not utilized, but packed into lipocytes and sent to warehouses, the locations of which are familiar to everyone - in the thighs, buttocks, abdomen, upper arms, etc. - to wait for the nuclear winter.
To get rid of body fat, you need to increase energy expenditure
And since, fortunately, it has not yet come, stocks from warehouses are not used, and their volumes are growing. The only way to get rid of stocks is to finally spend them on something. There are two paths that can be taken.
- The first is to cut off energy from outside and force the body to serve itself only from reserves. This is the wrong way. As we remember, the body is aimed at preserving and multiplying, therefore it will give back what has been accumulated with a creak and learn to save literally on everything. So fast weight loss it will stop just as quickly, and the very first piece of food will be transformed into reserves - and so on for a long time. The result is a yo-yo effect and a few more kilograms in excess of the original weight. Yes, just in case.
- The second way is to increase energy consumption. That is, start moving more and perform the most energy-consuming operations. At first, of course, the body will be greedy, but if you eat normally at the same time, it will understand that it is possible to fork out - no threat from the outside seems to be expected. An increase in energy consumption in combination with a reasonable reduction in the caloric content of the diet will eventually lead to the fact that a reserve from warehouses will be thrown to cover the resulting energy deficit, and you will begin to lose weight.
Then everything is simple. Fat in the cell breaks down into fatty acids and glycerol. Acids are sent along with the blood to muscle tissue, and there they are oxidized and converted into energy. Waste products are removed from the cell. This is what the process of losing weight looks like from the point of view of physiology. Now let's see why you can't get thinner in just one place.
Local weight loss: two arguments against
Argument #1. Fat covers the entire human body. Its division into zones is very conditional. Blood and lymphatic vessels, skin and all the same subcutaneous fat are single systems that work on the entire area of the human body. It is impossible to lose weight only in the waist area - because it simply does not exist, but there is all the fiber.
In addition, the key concept of losing weight is not “subcutaneous fat”, but “energy deficiency”. From which warehouse the body will order to roll out a barrel of fat, it is not known. It has a supply distributed throughout the body. It is quite reasonable not to gut one warehouse, but to take a little from everywhere, so that in the event of an unforeseen situation in each of them there is something left for a rainy day.
Perhaps the first on the diet to “leave” is not the “ears” on the hips, but the volume of the chest!
Argument #2. By the way, about warehouses. Not all of them are equally dear to the body. Among them there are no unimportant ones - there are important and very important ones. Let's take the female body as an example - it is more revealing in this regard. Usually women are unhappy with deposits on the thighs and abdomen. Whatever is done, you will still want to improve these zones, because it is not so easy to bring them into an ideal state. And this is no coincidence. From these warehouses, the body takes fat very reluctantly.
Deposits in the abdomen and thighs are a strategic reserve aimed at preserving the ability to reproduce, protecting the fetus and maintaining the viability of a woman during the period of feeding a baby, when she will not be able to effectively obtain food. To force the body to give up the supply from this particular place is an attempt to replay evolution. And this is impossible. It's easier to launch increased energy consumption and start removing stocks from all warehouses - including strategically important ones.
Argument for
However, there is an opinion that it is possible to lose weight in only one place. To do this, two conditions must be provided - a high concentration of fat-destroying adrenaline in the blood and an influx of a large amount of blood to the area that is planned to be "dry".
For example, you can start your workout with an interval cardio session, and then work with the right muscle: 30 seconds of intense exercise plus 30 seconds of rest. This is one series. There are three series in one set. At least 10 sets should be performed per day, several times can be. In general, this method is similar to the pumping technique, which has been used successfully for a long time.
Sports will help correct weight loss in a particular area
This method has a significant drawback. To succeed, you must strictly adhere to all the details (and there are a lot of them). For a person who does not have special education, this is hardly possible. And due to the fact that in our country this approach is not very popular, not all coaches know the peculiarities of its application.
However, there is another way to get rid of fat in a specific area of the body. It involves the training of all muscles with special emphasis on the development of muscles in problem area. Shock load on the press, performed against the background of working out the muscles of the whole body, will allow you to quickly get rid of belly fat. Of course, this is not exactly local fat burning. But if you are not lazy and provide muscles good load, the result will not be long in coming.
Local weight loss or point reduction of fat is a very controversial issue. Moreover, almost everyone who is somehow connected with fitness, bodybuilding or the sports field argues about it. Almost everyone considers it their duty to enter into a discussion about local fat burning, from fitness instructors who have just completed fitness courses to science luminaries, laboratory heads and professors. However, it is not surprising that this topic causes such a resonance. After all, if the possibility of local fat burning exists, then any splits aimed at losing weight, general cardio and power loads, the implementation of the "base" of bodybuilding for those who want to lose weight.
Division of opinion
We are used to paying attention to the opinion of authorities. That is, if the big uncle-trainer in our gym tells us that local fat burning does not exist, then we tend to believe him, because he, in principle, is an authority for us. But the problem is that his authority rests solely on the fact that we do not have other authorities. But, even after going through our domestic scientists, you can find a lot of scientific papers and studies confirming that local fat burning exists. Moreover, some even develop training systems that can provide local fat burning and which, by the way, are widely used in the West and for some reason are completely ignored by our athletes.By the way, most fitness trainers and gym trainers are literally foaming at the mouth ready to prove that local fat burning does not exist and all these exercises “for slimming legs”, “for tightened buttocks" etc. nothing more than a marketing ploy. Here, two questions naturally immediately arise: is training for all muscle groups, which, by the way, beginners are recommended to perform exclusively under the supervision of that same coach, is this not a marketing ploy? And the second question: on the basis of what do you declare the impossibility of local fat burning? Most often, the coach is not able to give an exhaustive answer to either the first or the second question. Moreover, there are very few published and widely known studies regarding localized fat burning. That is, we can conclude that the opinion of the majority of coaches is formed by "senior": coaches, teachers and mentors, from whom they once studied.
A huge layer of people specializing in "home training" does not think at all about the issue of local fat burning and stubbornly does all these "exercises for slender legs"And" exercises from riding breeches. And, based on my own experience, I can say that some of them really achieve noticeable results if the training performed is at least close to the conditions in which local fat burning occurs.
Physiology of fat burning
Let's take a quick look at the mechanism for eliminating fat reserves. Fat in the human body is stored in specially designed cells - lipocytes. When released from the lipocyte, fat is broken down into fatty acids and glycerol. Next, fatty acids need to get into the mitochondria of the muscle cell, where the process of oxidation occurs with the release of energy. Each lipocyte has receptors that respond to hormones that have lipolytic ability. These hormones are secreted by endocrine glands. There are several varieties of lipolytic hormones, respectively, the same number of varieties of receptors that interact with one or another hormone. Hormones with which lipocyte receptors interact: adrenaline, adrenocorticotropic hormone, glucagon, norepinephrine, thyroid-stimulating hormone, vasopressin, α and β-melanocyte-stimulating hormone, growth hormoneSo, the full-fledged process of fat burning looks like this: as a result of the influence of external and / or internal factors, hormones with lipolytic ability are released into the blood. Moving along the bloodstream, they interact with lipocyte receptors, as a result of which fatty acids and glycerol are released from lipocytes into the bloodstream. In a special way, fatty acids are transported to the mitochondria, where the long-awaited fat burning takes place.
Local fat burning
The considered physiology of the fat burning process allows us to analyze the arguments of both sides: those who claim that local fat burning is impossible and their opponents. So, the most weighty arguments of the first:1. Blood moves throughout the body, so it is impossible to “lose weight” in any one place;
2. The activity of cellular receptors that respond to hormones with lipolytic ability is much less in areas of the body that are physiologically intended for storing fat reserves (buttocks, abdomen). Accordingly, these areas “lose weight” last, so all massages, wraps, etc., designed to stimulate fat burning in these areas, are completely useless.
Consider the opposite point of view. The first counterargument: despite the fact that the blood moves evenly throughout the body, it is quite possible to increase its volume in a particular area of the body. In bodybuilding, even such a technique exists, it is called pumping. It consists in "pumping" a huge amount of blood into one specific muscle. Interestingly, bodybuilders use pumping everywhere, they are perfectly familiar with the physiology of this process, but at the same time they claim that blood circulates evenly throughout the body, so local weight loss is impossible.
In addition, the ability of the body to increase the vascular network if necessary is well known. Simply put, if there is always a lot of blood in one place, new vessels are formed, designed to normalize its circulation. This involuntary attempt of the body to prevent local fat burning requires an increase in the load to maintain the concentration of hormones in the blood.
The second counterargument: if the receptors of certain cells are able to reduce sensitivity to hormones over time, then why not the reverse process is possible? It is quite realistic that right approach receptors in areas of the body physiologically designed to store fat will increase their sensitivity to hormonal effects, or the number of receptors will increase.
So, we have substantiated the fact that it is possible to multiply the volume of blood in a specific area of the body. The only caveat is that this blood must be saturated with hormones that have lipolytic ability. And this can be achieved with the help of appropriate training or pharmacological preparations.
Scientific evidence
The issue of local fat burning was scrupulously considered by our compatriot Viktor Nikolaevich Seluyanov. This topic interested him, as he noticed that athletes involved in arm wrestling, body fat on the hands disappear much faster than on any other area of the body. Well, then it started ... As a result, a number of studies, analyzes were carried out, a patent was issued "A method for changing the proportion of the composition of tissues of the entire human body and in its individual segments" and a training system was developed. Interestingly, studies conducted by V.N. Seluyanov, confirmed the possibility of not only point fat reduction, but also local hypertrophy. In other words, in order to form a volumetric gluteal muscle, it is not necessary to work with all the muscles of the muscle group to which it belongs. It is enough to work correctly with one, specific muscle.Further, the professor developed a training program aimed at changing the body composition, and a nutrition program corresponding to this training. In Russia, it is little known, but it is widely used in the West. This program was later adapted for local fat burning or hypertrophy and is now quite actively used in the training of wrestlers. Unfortunately, almost none of the modern trainers of fitness clubs and gyms they do not tell their clients about the possibility of local weight loss, forcing them to perform long training splits for all muscle groups over and over again.
From theory to practice
And finally, the most interesting thing is how to organize local fat burning. As you remember, two conditions must be met - a large volume of blood in the "problem area" and a high concentration of hormones with lipolytic ability. And, of course, to ensure the utilization of fatty acids, that is, to create an energy deficit. For this, a diet is used that, in general, corresponds to the standard diet for weight loss, combined with appropriate training.The easiest way to ensure the synthesis of the hormone adrenaline is to conduct interval cardio(HIIT). After that, without interrupting to rest, we begin to fill the muscle located in the problem area with blood. In parallel, the blood will also enter the adipose tissue, respectively, the lipocyte receptors will react to the presence of the hormone. The training regimen for the spruce muscle is 30 seconds of intense work, then 30 seconds of rest. This is one approach. Three such approaches must be performed, and then interrupted for 1-5 minutes for leisure. Three sets make up a set. It is optimal to complete 10 such sets, the minimum number is 5 sets. After that, the training can be considered finished. According to this system, you should train twice a week, interspersing such workouts with regular cardio. The result will be noticeable after two weeks.
I would like to note that the effectiveness of the training was tested by me personally, so I can assure you that this is not just another marketing ploy like “buy a program from Seluyanov”, etc., but a really really working training system. The result is a significant improvement appearance the fifth point (in two weeks!) And an almost broken leg press machine lying down.
