Reduction of body fat mass what. “Drying” of fat mass: the main thing is without fanaticism
We have all heard that the point reduction of body fat or local combustion fat is impossible.
Moreover, there are many scientific research that confirm this fact. Sometimes, however, information can be read that clearly indicates that spot burning is possible. A reader who has read scientific publications that this does not work will probably just laugh. It is worth noting that the issue needs to be understood more deeply in order to fully understand the nature of what is happening.
The editors of the portal site initially provide information that is required to read, which will give a more complete picture of who this plan is suitable for. So, as you read on, keep in mind that:
This plan is not for those who need to lose a ton of body fat, but for those who have already achieved weight loss success and are now struggling with the last traces of persistent body fat.
By redirecting blood flow to a fat area and then contracting the muscles adjacent to that area, you can induce "spot lipolysis".
The right training strategy can direct the body to burn calories in localized fat storage areas.
Point reduction of fatty deposits is impossible. You cannot get rid of fat predominantly in a particular area just by training that area. This is what everyone personal coach or a coach who works out his bread knows.
By by and large there's just one problem: it's just not true. You can increase fat loss in a specific area. It is a fact. Even more than that, it has been noticed by successful bodybuilders, and recent studies also confirm this. note that it's not about burning fat in only one area, but somewhat activating its burning(against the general background of weight loss) in a certain area.
Anecdotal evidence
Many legendary bodybuilders believed in local fat burning. For example, they did hundreds, even thousands, of reps not only to build their abs, but also to “burn fat” from that area before the competition.
Since then, "smart people" have said that it was just the result of a pre-diet and an increased amount of cardio exercise, which stimulates the loss of fat, some of which is located in the abdomen.
Of course, this is just speculation, but perhaps these famous bodybuilders - which included Arnold, Colombo, Zane, and Corey Everson - were unknowingly using methods that science just hadn't had time to test and prove. As is often the case, one athlete often uses things that people in bathrobes will only be able to prove later.
Chris Shugart and his colleagues from T-Nation write that they were able to experience local fat burning for themselves. We are talking about the fact that Christian Thibaudeau was engaged in three years, squatting daily in a large number of repetitions. At the same time, the athlete had fairly dry legs (six percent fat) and an upper body with excess fat (20 percent). Initially, the athlete could not add two and two, but later he came to the conclusion that this was dictated by the fact that Christian Thibaudeau squatted a lot and intensively every day.
It can be assumed that squats increased the vascularity of this zone. You need to know that the more blood flow to a certain area, the more actively fat can be mobilized from this area. Naturally, this also requires a certain calorie deficit, because fat loss occurs only when there is a shortage of incoming energy, or when you spend more than you get.
Christian says that he was able to experience about the same thing for himself when he was preparing for the show. The athlete alternated a ten-minute cardio session with a press swing. Further, the athlete noticed that the press is becoming more and more prominent day by day. In addition, Christian notes that this method is more effective than naked cardio.
What does science say?
Workouts are fun, science tends to be boring, but let's go through it to be completely sure how it all actually works.
Blood flow is critical for fat extraction. Poor blood flow to certain areas of the body - the oblique muscles of the abdomen and lower press, for example - equals poor fat loss from these areas. The researchers note: "There is evidence that blood flow to adipose tissue is not increased enough to ensure delivery of all fatty acids entering the systemic circulation. "Fortunately, we can manipulate this using training."
Caloric balance matters, of course, but research supports the view that was used by the "old school" bodybuilders. Calorie burning is part of the equation, but calories come from different sources. Would you prefer that the calories you burn during metabolic training come from around your belly button or come from glycogen and triglycerides in your muscles?
By increasing blood flow, you can extract more fat from problem areas. With a method like microdialysis, you can see how this happens. Microdialysis involves attaching super tiny tubes to problem areas, such as the lower stomach, and measuring the fatty breakdown products of glycerol and fatty acids in the interstitial fluid. Increase blood flow to this area and increase localized fat loss.
Blood flow and lipolysis tend to be higher in the subcutaneous adipose tissue adjacent to the contracting muscle (Stallknecht, 2007). Exercise can induce localized lipolysis and increased blood flow in the adipose tissue adjacent to contractions. skeletal muscles. This means that if you train your abs correctly and in right time, belly fat on outside the press will predominantly "burn".
Other researchers note that there are well-documented regional differences in lipolysis: "Subcutaneous belly fat has an intermediate rate, and gluteofemoral deposits have a relatively sluggish turnover."
When exercising in the morning on an empty stomach, you can drink a serving of a fat burner or carnitine, as well as amino acids, to accelerate fat loss and prevent possible loss of muscle tissue.
If fat loss is your main goal, you can take one or two fat burner capsules 30 minutes before your workout to speed up fat loss and provide additional energy (many fat burning products also contain energy components).
Women tend to have poor blood supply to the lower body and therefore tend to store more fat there. The moving platform is the best option for this zone. Increase the exercise time to at least 90 seconds, and then up to 3 minutes.
The buttocks are another area of the body that is resistant to fat loss due to less blood flow, especially in women. To set up fat loss on the sides, replace the work on the press by including squats with dumbbells or thrusters in the program. You can also perform gluteal bridge with relief. To do this, place a dumbbell or plate on the pubic joint area and perform one set of fast reps and one set of slow ones.
The leaner your upper body, the leaner you will look. If your body accumulates fat around the shoulders and arms, then use rope work to prevent the body from storing excess fat at the top of the body.
Find your problem area and destroy fat
This is not advice for those who are too big overweight, but for the average healthy person or bodybuilding competition competitors who want to mobilize acute fat loss in hard-to-reach areas. It must also be said that diet plays an important role too, but our readers have probably already read this information many times on the pages of our portal.
Point reduction of fat (point lipolysis) - a term meaning local (point) burning of fat, in ordinary people arouses genuine interest. Indeed, very few suffer from widespread obesity. The vast majority of people, especially women, want to get rid of a few pounds in well-defined areas. Approximately the same situation is observed in the last stages of weight loss, when fat remains in small amounts on certain parts of the body.
Spot lipolysis should not be understood as fat loss in an area of half a square centimeter. Considering the area is much wider, although quite limited. We will try to conduct a comprehensive analysis of the problem, focusing on new technologies and proven long-term methods.
Let's start with the fact that a local reduction in body fat can only provide:
Surgery (liposuction);
Strengthened physical exercises in this area;
Massage and other modes of limited exposure.
If you are closer to physiology, then the splitting of the fat layer is possible with:
1) chemical reactions in the body that take place as part of the digestive process and energy exchange. It is clear that a person on a strict diet is able to lose weight. However, fat disappears in all areas of the body, only to a greater or lesser extent. On the face is clearly not our option.
2) increased blood supply to the required area by increasing the temperature and/or the activity of the surrounding muscle tissues. It is not for nothing that people were prescribed to visit the bathhouse, although here the effect is on the entire body. Another thing is physical exercises that can be practiced in advance for a specific area;
3) the presence of an external influence that provides a mechanical effect on the adipose tissue. We are mainly talking about massages and special simulators that break body fat at the first stage of neutralization.
The option of surgical intervention does not suit us, since we are not talking about burning calories, but about their forced removal from the body with surgical instruments. This method is effective when you need to remove a large volume in a short time. On the negative side, let's pay attention to the fact that any operation is perceived by the body as a catastrophe and force majeure, leading to the restructuring of some life processes.
Massage is good because it clearly limits the area of influence, although in most cases it is not a self-sufficient procedure. Usually, all sorts of warm-ups, showers, etc. are prescribed after.
Fat trainers are designed for shock or vibration loads. Of the drums, the most elementary is the hula-hoop hoop, which, due to the balls, breaks the fat and leaves decent bruises on the waist. Vibration loads can be tested on special simulators, which, with the help of vibration, have the same effect.
A separate issue is newfangled belts based on electrical impulses. The effect can be considered as a point, because the belt is located on the stomach, arm or leg. Under the action of an electrical impulse, the muscles contract and spend a certain amount of energy.
Targeted fat reduction is best achieved through exercise. Here it is worth distinguishing between two concepts: point fat loss and a large loss of reserves of a separate area against the background general weight loss. People who lose weight special program, collide mainly with the second option. The first occurs with a purposeful local load.
The paradox of the first option physical activity in that the blood flows to certain parts of the body more, the muscles in this area contract more intensively, and it is here that the maximum fat loss is observed. However, you cannot limit this area to 5 or 10 square centimeters. Even with local physical exertion, a fairly large area of the body is heated, although with different intensity. Because of this, we can simply talk about different degrees of weight loss. Such evidence for the time being remained a mystery to professional athletes. For example, to get rid of fat in a certain area, they trained this area with maximum load. It is clear that the fat was removed, the muscles developed - but this is just a consequence of enhanced cardio exercises and a significant increase in blood flow. Professional athletes used purely practical developments, and the theoretical basis for them was summed up much later.
Using your theoretical knowledge in the matter training process, you can always draw up a lesson plan aimed specifically at the problem area. The practice of master bodybuilders proves that this approach was necessarily beneficial before the competition. Let's also dig a little into the jungle of theory. It turns out to be quite interesting.
To begin with, point fat reduction is more effective with increased blood flow in this area. Activation is provided by a properly selected load. The skin in the part of the body we are interested in should be much warmer, and in some cases even slightly burn. This is a sign of increased blood flow. As a rule, the level of lipolysis is higher in the subcutaneous tissue. A striking example would be hula hoop exercises, when the skin is very hot in the waist area.
If the training program is aimed at losing weight, then relatively harmless chemistry will help you. We are talking about carnitine or fat burner. A serving is usually taken half an hour before training and additionally provides a set of "batteries" (energy components). Together with fat burners, a serving of amino acids is recommended. They do not allow the destruction of muscle tissue during training.
When setting the ultimate goal, pay attention to the structure of your skeleton. By nature, thin people of short stature achieve results in losing weight faster. Their successes are noticeable and relatively unproblematic. It is worse for people with a powerful skeleton. Like it or not, such ladies will not have to look thin. They simply can keep their body in good shape, distilling fat into muscle mass with dynamic loads.
Gender matters, as women usually have less blood flow in the lower half of the body than men. Due to this, more fat is deposited here, the volume of the body increases, leading to the so-called pear shape. The problem is exacerbated by the fact that lipolysis of the gluteofemoral region has a significantly lower rate than in the region abdominals.
Women need to pay increased attention to exercises on the buttocks and thighs. In this regard, the emphasis of the complex is shifted to lower half, providing a sufficient degree of cardio loading. Mandatory exercises should be treadmill, bicycle and similar exercise equipment. You can also increase the time for such exercises by 1.5-2 times compared to the usual program. Squatting is recommended for the buttocks. Strengthen the result with dumbbells.
Targeted fat reduction is impossible without calorie control. Losing weight involves spending more than you absorb. In this regard, review your diet and meal times. Try to use a post-workout carb window, and be more interested in advanced sports diet recommendations.
§ 1. Types of exercises and modes of their use
to reduce body fat
The amount of adipose tissue will begin to decrease if it is used as fuel. We know (see chapter 1 § 2) that the body begins to break down fats after significant depletion of carbohydrate reserves, the energy value of which averages 1600-2000 kcal. When choosing means of weight loss, consider the energy expenditure of the body to perform a particular exercise. Energy expenditure increases the more, the higher the intensity and duration of muscle activity. Exercises extreme intensity (sprint run, strength exercises with heavy weights, etc.), although they are characterized by the highest energy consumption per unit of time, for known reasons they cannot be performed for a long time. Therefore, the total energy consumption during the performance of such exercises is relatively small, carbohydrate reserves are depleted slightly, and there is no reduction in fat mass. In fairness, it should be noted that as the development fitness high-intensity means, including weight-bearing exercises, can also be used to “burn” fat mass. However, they are effective if the total amount of energy expenditure is significant (200-300 kcal / hour or more), which is achieved through appropriate training. It should be borne in mind that the weight with a decrease in fat mass in this way may not decrease, because. with these training regimes, a significant increase muscle mass
Adipose tissue is usually distributed to a greater extent in the abdomen, lower back, hips, neck. Exercises for the corresponding muscle groups must be used in the classroom. However, a noticeable effect on weight loss local exercises to strengthen individual groups they don’t provide muscles, because energy demand in such cases is small. For example, with excessive deposition of fat in the abdomen, exercises for the abdominal muscles practically do not reduce the skin-fat fold in beginners, although they strengthen the corresponding muscles. Relative successes are associated mainly with a change in the location of the fat mass or with the influence of the psyche on fat metabolism.
Long-term exercise is most effective in combating obesity moderate intensity, in which the work involved large groups muscles. However, the body is extremely reluctant to part with fat. There is evidence that fats are used for energy needs of the body with minor physical exertion only after a 3-day fast. Even having significantly depleted carbohydrate reserves, the body as an energy source can initially use proteins that have an energy value equal to carbohydrates. In this regard, bodybuilders are often not recommended to use a long run (more than 30 minutes) in training, because. it leads to a decrease in muscle mass.
The recommended way to reduce body fat is the integrated use of targeted nutrition and exercise. exercise aerobic character. If you want to “burn” a significant amount of “extra” kilograms, you should limit the intake of foods rich in fats and carbohydrates to a minimum (see Appendix 2). The amount of food rich in proteins (see Appendix 2) also needs to be regulated, because. “Excess” proteins are not stored in reserve, but are used by the body to synthesize fats and carbohydrates (see below “Protein metabolism in the body”).
Exercise will help you deplete your carbohydrate stores faster and force your body to switch to fat for energy. As your fitness level increases, your body's ability to oxidize fat earlier increases. Walking, running, skiing, cycling, etc. are used to reduce fat mass. Swimming is a valuable tool in the prevention of obesity. However, with prolonged exposure to water at low temperatures, the body adapts to cold, which is expressed, in particular, in the growth of adipose tissue in the subcutaneous region.
Running as a way to reduce body fat
What are the reasons that millions of people, when choosing means of reducing fat mass, give preference to running. There are many, but the main ones are availability , efficiency And attractiveness of conditions classes. Accessibility and attractiveness have already been mentioned above. Let's stop at efficiency running as a means of combating obesity.
Running is a natural human movement. Some people are capable of long swims, others are capable of long bike rides. For most people, only walking can compete with running in terms of long-term performance. However, using walking, the body will incur significant energy costs only during long walks, which causes certain inconveniences. Thus, the optimal means of combating obesity for most people is running.
Energy consumption during running depends on the speed and body weight and can be calculated using the formula proposed by L. Andersen and R Masironi (1978):
E= x m,
Where V– running speed (km/h), E– energy consumption (cal/min), m- body mass.
Energy consumption (kcal / min) when using recreational running (running at a speed of 7-12 km / h) is presented in Table. 11. Multiplying the running time ( min ) to the corresponding value from the table, you will get the desired result. When running in the aerobic zone, Margaria proposed a simplified calculation: 1 kcal per 1 kg of body weight per 1 km of distance, i.e. A runner weighing 70 kg consumes 70 kcal per kilometer of running. However, it should be borne in mind that these calculations do not take into account the terrain and some other features of the places and conditions for conducting classes (descent or ascent, altitude above sea level, the efficiency of running technique, etc.), which can significantly refine the obtained values.
Table 11
Energy consumption (kcal/min; 1000 cal=1 kcal)
when running at different speeds and different masses of runners
|
SPEED |
BODY MASS (kg) |
||||||||||
|
(km/h) |
50 |
55 |
60 |
65 |
70 |
75 |
80 |
85 |
90 |
95 |
100 |
|
7 |
5,3 |
5,8 |
6,4 |
6,9 |
7,4 |
8,0 |
8,5 |
9,0 |
9,5 |
10,1 |
10,6 |
|
8 |
6,2 |
6,8 |
7,4 |
8,1 |
8,7 |
9,3 |
9,9 |
10,5 |
11,2 |
11,8 |
12,4 |
|
9 |
7,1 |
7,8 |
8,5 |
9,2 |
9,9 |
10,7 |
11,4 |
12,1 |
12,8 |
13,5 |
14,2 |
|
10 |
8,0 |
8,8 |
9,6 |
10,4 |
11,2 |
12,0 |
12,8 |
13,6 |
14,4 |
15,2 |
16,0 |
|
11 |
8,9 |
9,8 |
10,7 |
11,6 |
12,5 |
13,4 |
14,2 |
15,1 |
16,0 |
16,9 |
17,8 |
|
12 |
9,8 |
10,8 |
11,8 |
12,7 |
13,7 |
14,7 |
15,7 |
16,7 |
17,6 |
18,6 |
19,6 |
The body will receive a noticeable healing effect, as we have already found out, even with three runs a week for 20-30 minutes, but this is clearly not enough to combat obesity. And here we should remember the principle gradually ty: in no case do not “force” the values of the running load, otherwise it may turn out to be a tragedy for you. If you are physically fit and able to run 20 minutes in aerobic mode, and with the help of control and self-control (see Chapter 4) have determined that such a load is acceptable for you, do not rush to lengthen your run time and increase your running speed. You usually need " pull-in period lasting 2-4 weeks or more, depending on the individual level of preparedness. At this time, it is necessary to strengthen the muscular corset, feet and other parts of the musculoskeletal system, which will allow you to avoid injuries (see Chapter 5). For people with serious deviations in health, it is recommended to first solve problems recovery(see above). Increase the time and speed of jogging gradually, constantly monitoring the state of your body. On average, jogging time is increased by 5-10 minutes per month or two, bringing it to an hour or more, and the number of classes is also increased, making them almost daily. However, only well-trained runners with many years of training experience can do this. You can also become them, but do not forget about control and self-control, follow the principles of accessibility and gradualness, making the necessary adjustments to your training plans, and then you will not be afraid of any “extra” kilograms - they will “burn out”, bringing you an invaluable gift - health and beautiful body shapes.
Is it possible to get rid of fat only on the waist or only on the legs? New research says yes!
In his classic Encyclopedia of Bodybuilding, Arnold claims that point reduction of certain muscle groups is possible when they are trained. However, he immediately adds that physiologists and other specialists insist on the impossibility of this. Obviously one of them is wrong. If it can reduce abdominal fat through training, then sports physiologists say it's impossible because they can't determine the mechanism of action. Let's look at the action of point reduction so that you know how you can increase fat loss in the right places.
When a person goes on a diet, he loses fat in almost all areas of the body, while fat is burned fastest where it is least. And in those places where you would like to lose weight, it is burned in a rather limited amount. For example, a low-calorie diet in women reduces the size of the mammary glands, which is not at all desirable for them, while there is no significant reduction in fat in the lower body. In men, the diet reduces waist circumference (this is, of course, good), but the abdominal muscles do not become more distinct.
This phenomenon becomes apparent when men try to put on their trousers after several weeks of being on a low-calorie diet. They have to tighten the belt tighter, which indicates fat loss. However, looking in the mirror, you will not see changes in the abdominal muscles themselves. This means that you have lost fat located inside the abdominal muscles - the so-called visceral fat- and not at all subcutaneous fat, located between the muscles of the press and the skin.
The good news for everyone, both men and women, is that subcutaneous fat There isn't much to get rid of - unless you're obese. If all the fat burned was subcutaneous, your abdominal muscles would be clearly visible after a few weeks of dieting. Not surprisingly, everyone would like pointwise reduction to be possible.
Point reduction theory
When people hear the words “point reduction,” people imagine being able to train a particular muscle group—say, abs or glutes—so that the targeted muscles burn the fat closest to them for energy. Unfortunately, there is no physiological rationale for how this can happen, which is the main reason why most physiologists consider it impossible. Muscles, even if we train them very intensively, do not have hands with which they could reach into the fat surrounding them. They do not produce substances capable of destroying fat.
In addition, one should distinguish between visceral and subcutaneous fat. With the help of what miracle will training the abdominal muscles be able to burn subcutaneous fat without touching the visceral fat?
Training a muscle cannot force it to use nearby fat cells for energy. It's like driving in Texas. You have gallons of oil under your feet, but still, if you need gasoline, you don't drill a hole in the ground. You go to a gas station.
Fuel for muscles comes from two sources: glycogen and muscle triglycerides, contained within muscle cells, which are converted into ATP, the only possible form of energy for muscles. The second source of energy is blood. The carbohydrates you eat, as well as those formed in the liver, enter the muscles along with the blood. In addition, fatty acids produced by the body through lipolysis come with the blood.
Lipolysis (fat breakdown)
Fat is stored in small globules called liposomes, in the form of fatty acids. In order to empty these globules, you must induce a process called lipolysis.
A low-calorie diet will do two different things:
1) It will cause lipolysis, as a result of which fat will enter the bloodstream.
2) Will stimulate fat oxidation. The fat in the blood will go to the muscle, which will oxidize - or burn - the fat molecules as an energy source.
If it were possible to cause lipolysis in some specific parts of the body, then point reduction would be possible. Lipolysis can only be caused by two hormones produced by the body - norepinephrine and adrenaline.
(You may have heard that other hormones, such as growth hormone, can also cause lipolysis. But they do not have a direct effect, but an indirect effect. For example, growth hormone causes lipolysis by increasing the amount of norepinephrine or adrenaline. Thus, if the body does not produces noradrenaline or adrenaline, fat loss is impossible for a healthy person, no matter how much growth hormone his body produces.)
Norepinephrine and epinephrine bind to adrenergic receptors, of which there are two varieties:
1) Alpha-adrenergic receptors. Despite the existence of a large number of different subtypes of alpha-adrenergic receptors, the most important in relation to fat cells are alpha 2a-adrenergic receptors.
2) Beta-adrenergic receptors. The following subtypes are related to fat cells: beta-1, beta-2, beta-3 and beta-4 (1), the existence of the latter is only assumed. They are commonly referred to as beta receptors.
As hormones, epinephrine and norepinephrine circulate in the blood, reaching various organs. They bind to a particular organ only if they contain alpha or beta receptors. Norepinephrine and epinephrine bind to liposomes because their surface contains both alpha and beta receptors. When one of these hormones binds to the beta receptors on the surface of the liposome, it causes lipolysis. In this case, fatty acids are released into the blood. (1) As a result, the volume of the liposome is reduced.
And that's exactly what you're after. Unfortunately, alpha receptors are also present on the surface of liposomes, and when epinephrine and norepinephrine bind to alpha receptors, the lipolysis process is inhibited, and the liposomes remain the same size. The same hormones can either stimulate lipolysis (by binding to beta receptors) or inhibit lipolysis (by binding to alpha receptors). Thus, there is a kind of tug of war between these two types of receptors. If the surface of the liposome contains more beta receptors than alpha receptors, then epinephrine and norepinephrine will reduce the volume of fat cells. But these hormones will not affect the size of liposomes containing more alpha receptors. Therefore, if you are on a diet, norepinephrine and epinephrine have the maximum effect.
Distribution of alpha and beta receptors
It is clear that you are getting rid of fat in the area where the liposomes are covered predominantly with beta receptors and have a small amount of alpha receptors. In these areas, fat is easy to remove as hormones stimulate liposomes to burn fat and shrink. On the other hand, areas where fat accumulation is greatest - and where it is most difficult to get rid of it - contain mainly alpha receptors, and the content of beta receptors is negligible. If you cannot change the distribution of adrenergic receptors, you will not get positive results in point reduction.
Yohimbine and ephedra. This can be done with herbal preparations. For example, yohimbine partially blocks alpha receptors, thereby reducing the inhibitory effect of adrenaline and norepinephrine on fat breakdown. This helps a little, which is why yohimbine is a fairly popular dietary supplement.
Another plant, called ephedra, increases the release of norepinephrine. When taken with yohimbine, ephedra enhances beta receptor activation without affecting alpha receptors. As a result, lipolysis is enhanced in those places where it is easiest to get rid of fat. In areas where fat is very difficult to burn, its loss will also increase slightly. It's still better than nothing, but that's not the secret of point reduction.
Dieting and aerobic exercise will help a little too. This combination increases the number of beta receptors and reduces the number of alpha receptors. (2, 3, 4) Since many people are already dieting and doing aerobics, this is not the answer either.
Stimulating the release of norepinephrine and epinephrine
If point reduction is possible, then its mechanism most likely involves the delivery of more noradrenaline or epinephrine to this area. If one could increase the concentration of these hormones within a specific area of fat, while blocking alpha receptors, then one could cause significant fat loss in the desired area. This is the idea behind the creation of slimming creams. High-level bodybuilders and fitness competitors have been known to inject clenbuterol (to stimulate beta receptors) and yohimbine (to block alpha receptors) into the fat they want to get rid of.
Is it possible to induce a similar process in a natural way? The answer is yes, but not enough to cause significant local fat reduction. Norepinephrine and epinephrine enter the bloodstream in two different ways. First of all, hormones are released directly from the glands that produce them - the adrenal glands. Training of any muscle group contributes to the influx of a large amount of blood into this area, and along with the blood, adrenaline and norepinephrine enter there.
Both of these hormones are found in nerves as neurotransmitters. Muscle contraction increases the activity of neurons, which leads to the leakage of adrenaline and norepinephrine in this area. (Epinephrine and noradrenaline in nerves are not called a hormone, but rather a neurotransmitter. When they are in the blood, they are no longer neurotransmitters, but hormones. Thus, when neurotransmitters leave the nerves, they become hormones.)
It is theoretically possible to create local concentrations of norepinephrine and epinephrine through training, but still you will not be able to cause significant lipolysis, since the hormones will find predominantly alpha receptors. However, you can significantly increase lipolysis by taking yohimbine capsules for empty stomach one hour before training. Even with yohimbine, magical results should not be expected. This is just an aid.
Why is it so difficult to lose weight in the area where we would like.
If you want to have sculpted abs or slim down your thighs, there isn't much fat to get rid of. Most men have no more than 400-500g of fat in the abs. It is easy to get rid of this amount of fat. A few days - in extreme cases a few weeks - of a low-calorie diet is enough. But if, by dieting, you get rid of this amount of fat and look at yourself in the mirror, then you will see that the abdominal muscles have not become more prominent than before. In fact, there are cases when, as a result of a diet, the amount of fat in the abs even increases.
In this case, some fat loss has occurred - in different areas of the body, except for the one where you would like to lose weight. If you could reverse this trend, it would be much easier to stick to your diet. Moreover, the diet would be very short. Usually, when people want to get rid of fat in the abdominal region, it does not matter to them that the calves become overly prominent.
It is more difficult for women to do this, since they tend to have more fat, and it is spread over a wider area - usually the entire lower half of the body, or, at best, its upper part. On the other hand, women have less fat in their upper bodies than men, and their abs tend to be visible. If not visible, then a low-calorie diet will quickly help, unless the amount of fat is excessive, and also if they are not suffering. hormonal disorders. Many fitness contestants have some upper thigh fat, but they all have superb abs.
As already mentioned, the predisposition to the accumulation of fat in certain areas is different for men and women and is determined by the distribution of alpha and beta adrenergic receptors. No matter how intensely you train your abs or thighs, you will not be able to significantly change the situation. Training a specific muscle group will not lead to unprecedented fat loss in that area. Instead, the target muscle will use the fatty acids in the blood as an energy source, coming from those fat deposits where beta receptors dominate. I don't want to disappoint women looking to get rid of lower body fat, but when you cut your calorie intake down to almost zero and work your butt muscles like a maniac, all you're doing is burning fatty acids from your upper body. predominantly from the mammary glands.
You may find it strange that fatty acids have to travel such a long way before they are oxidized, especially when so much fat that can be used as energy is next to the working muscle. However, if the target muscles could only use nearby fat for energy, women's leg muscles would be deprived of energy, since the fatty acids contained in this area are very difficult to mobilize. While on a diet, women would not be able to walk much.
Fat deposits are like bank accounts
If it is impossible to induce lipolysis in certain places, then how can point reduction be carried out? The answer is that increased lipolysis is not the only way to reduce body fat.
Fat deposits are like bank accounts. Your bank account increases as income increases and expenses decrease. The same thing happens with body fat. Their volume is determined by the amount of incoming and outgoing fatty acids. While increasing the efflux of fatty acids from problem areas quite difficult due to the unfavorable distribution of receptors, but the factor of fatty acids entering the fat deposits is another matter.
There is a constant basal release of fatty acids from fat deposits (5), and some experts state that “the triglycerides contained in fat cells are renewed approximately every two to three weeks” (6).
If you are on a maintenance diet, the amount of fatty acids entering the cells will equal the amount of fatty acids leaving the cells. You won't see this in the mirror, it's just the release of fatty acids, allowing the body to replace old fatty acids with new ones (6).
Now imagine that you could block this basal replacement process if you could force the old fatty acids out of the cells, but prevent the entry of new fatty acids. In relation to a bank account, it would look like this: You continue to spend money, but you stop putting it in a bank account. Gradually, your account will decrease to zero, which will upset you very much. With regard to adipose tissue, the reduction in the size of fat cells to complete disappearance should please you very much.
If it were possible to intentionally block the entry of fatty acids into storage, would it not be possible to achieve a point reduction after some time? Of course, the ultimate goal is to block the supply of fatty acids throughout the body. It's not impossible, but it requires so much work that it will interfere with the muscle building process due to overtraining. The solution to this problem can be the concentration at a time on only one problem area.
The role of blood flow
Sex hormones are a major factor in determining the location of body fat (7). High level female hormones contribute to the deposition of fat in the lower body, increasing the number of alpha receptors and reducing the influence of beta receptors in these places. Male hormones cause the accumulation of fat in the waist area, acting in a similar way on the receptors of the abdominal muscles.
Fortunately, there is another important factor that operates in parallel with sex hormones. Look at those involved in gym of people. As a general rule, unless the person is overweight, there is no excessive accumulation of fat in the forearm area. The same applies to calves. Significant fat deposits in the lower legs are rare - only in case of very poor blood circulation in this area.
Calves and forearms are characterized by the lowest fat content. In addition, these two muscle groups do the most work during the day. The stimulation of these muscles is almost constant, which causes a continuous flow of blood. On the other hand, if a person has very poor blood circulation in the lower body, including the calves, then he will have an excessive amount of fat in the lower body, incl. in the calf area, regardless of how he eats. This happens more often with women.
There is a close relationship between the volume of blood flowing to a certain muscle group and the amount of fat contained in it. The more blood flow, the less fat accumulation, and vice versa. However, a large blood flow will not reduce the amount of fat. The overall percentage of fat remains the same. However, blood flow controls the location of fat deposits. How? It determines where to put new fatty acids.
Role of esterification and reesterification
If you can constantly increase blood flow to the area of fat deposits located above the target muscles - let's say the abdominal muscles in men - then you will definitely reduce the amount of subcutaneous fat. As already mentioned, this will not affect the overall percentage of body fat, but will reduce the accumulation of fat in the abdominal area. Increased blood flow reduces the likelihood of esterification - i.e. the likelihood that new fatty acids produced by basal turnover (as discussed earlier) will enter fat cells (8). Thus, if it were possible to permanently increase blood flow to a certain area of fat accumulation, you would decrease its recovery by reducing the natural replacement of fatty acids in that area.
Note that the main idea here is not only to increase blood flow, but to constantly keep it increased. Many people train the muscle group in which they want to reduce fat very intensively for a long time 3-5 times a week. Some even every day. This is a powerful way to increase blood flow to certain areas. It's good, but only for a short period of time, which is the main reason why many people fail to make significant point reductions. Instead of working very intensively for 1-2 hours on the muscle group in which you would like to reduce the amount of fat, it would be better if you worked at least 3 times a day in 10-minute series. Not only would you save time, but your work would be much more efficient. Champion bodybuilders have long understood this and train the abdominal muscles several times a day. The higher the frequency, the better.
As already mentioned, some people, when dieting, tend to accumulate fat in areas where it is difficult to get rid of it. This is mainly due to unfavorable reesterification of fatty acids. When you follow a diet, more fatty acids are released into the body than it is able to oxidize. This means an excess of fatty acids that return to adipose tissue. You might think that they will return to the places they were taken from, but this is not at all the case. Instead, they are re-esterified, especially in places where blood flow is most difficult - in muscle groups with the highest fat content. As a result, the thinnest parts of the body lose weight even more, and fat accumulates in the most “problem” areas.
Training for point reduction
Train often and time will do the rest. The goal is to increase blood flow and point reduction, not to gain muscle mass. Train every day and as often as possible. Men seeking to reduce abdominal fat should perform at least three exercises per day. short workout For abdominal muscles- 10 minutes each. Do one of them in the morning immediately after getting up, the second before lunch, the last before bed. It's minimum. Add two more ab workouts to your training days: one as a pre-workout warm-up and one to soothe your muscles after your workout.
It's more difficult with women. Not only because they tend to have more fat than men, but also because they need to gain some muscle mass, especially in the buttocks, in order for the muscles to become more elastic. If you are a woman, then you should adapt the training scheme suggested above - one lower body workout in the morning, another at noon and a third in the evening. In addition to this, you should exercise more often lower part body during your normal workouts. Use two types of training, one to increase blood circulation in the lower body, the other to both increase circulation and build muscle.
It goes without saying that training won't do you any good if you stuff your mouth full of food all day long. If you are on a maintenance diet, it will take a long time before you see the results in the mirror. This spot reduction program works much better and more effectively if you follow a low calorie diet and take special fat burning supplements such as yohimbine, ephedra and caffeine. Moreover, don't expect results to appear quickly. It will take time, because the basal release of fatty acids from certain areas of fat accumulation is extremely slow. If you are patient enough and consistent in your work, you will have a relief press or nice shape lower body.
Abs programs will take less than 10 minutes. When performing giant series, do not rest between exercises. Rest only between giant sets.
Training for those who work all day
The solution to the problem for those who are in the office all day can be a few exercises while sitting at their desk. If you can't complete the morning pumping session, or if you just want to speed up your progress with extra work, you can do a few isometric exercises. Men: Sitting at a table, place your elbows on the table and contract your abdominal muscles inward for 10 seconds. Rest 5 seconds, then repeat. For women: strain gluteal muscles for 10 seconds. Try to do these exercises as often as possible for 5-10 minutes.
Carnitine is a vitamin (vitamin-like substance) that has an anabolic, restorative, therapeutic and healing effect on human body. It is used in many areas of medicine. Including in sports medicine, as a non-dipping anabolic agent in anaerobic sports of an acyclic nature (bodybuilding, powerlifting, weightlifting, wrestling, etc.). Means for the reduction of adipose tissue and the "drying" of the muscles (bodybuilding, wrestling and boxing during the period of weight loss and the transition to a lighter weight class). A remedy for the treatment of overtraining and the state of chronic overwork. Forms of release of carnitine The first thing to note is that only L-forms of carnitine are effective. Therefore, when choosing a drug, it is necessary to take into account percentage L-forms of carnitine in a specific product. The American company AMERIFIT produces carnitine tablets. One tablet contains 500 mg of carnitine. The package contains 60 tablets containing a total of 30 g of pure carnitine. The German company MULTIPOWER produces carnitine both in the form of a solution and in tablets. b0% solution in ampoules of 20 ml for oral administration. Each ampoule contains 1200 mg of carnitine. There are 20 ampoules in the package and a total of 24 g of pure carnitine. Tablets contain 300 mg of carnitine. There are 60 tablets in total, containing a total of 18 g of pure carnitine. Domestic manufacturers also produce carnitine in the form of a 20% solution in 100 ml vials. Thus, you get 20 mg of L-form carnitine per vial. The American company PROLAB produces a carnitine mixture of approximately 30 ml with a small (measured in ounces) in a vial. Each ml contains about 100 mg of the drug. In total, there are 355 mg of pure carnitine in the vial. The total and specific content of carnitine in each preparation must be known at least in order to choose the optimal combination between the amount of the preparation and its price. As food additive carnitine may be present in sports nutrition as a substance that improves the absorption of basic elements. It is best to take carnitine on an empty stomach 0.5-1 hour before meals. This is a necessary condition, since, when taken with food, carnitine is partially bound by food components. However, carnitine solution can be diluted with drinks such as compote, jelly, juices, tea. The sour-tasting solution of carnitine does not lose its strength. To stimulate appetite and increase body weight in patients with chronic gastritis and pancreatitis with reduced secretion, carnitine is prescribed in a single dose of 0.5 g 2 times a day, in a daily dose of 1 g for 1-1.5 months. With growth retardation and thyrotoxicosis, it is prescribed in a single dose of 0.25 g 2-3 times a day, in a daily dose of 0.5-0.75 g. The course of treatment is 20 days. After a 1-2-month break, the course is repeated. Sports practice has shown that athletes need carnitine in relatively large doses - the minimum daily dose of carnitine is 2 g, the maximum is 8 g. The minimum dose must be selected independently by experience, adjusting it depending on the dynamics of achieving one or another desired result.
