Examples of local losing weight There is a mass, classic - quick discharge of fat deposits from the hands of those who are engaged in armirusling and reducing the fat layer on the legs of cyclists. However, speaking of the hands of arm wrestlers and the legs of cyclists it is important to understand that these people perform elevated sports loads, not comparable to the load of ordinary people. And the low fat layer often accompanies the increased local muscle volume. The idea that develops in a greater muscle (or muscle group), you can achieve a noticeable result in losing weight of this part of the body, there is not one ten years, but how real is it?
In order to begin, it is necessary that hormones having lipolytic abilities (caloricator) stand out into the blood. This happens both under the influence of external and internal factors.
The body of burning fat in the body consists of three stages:
- Disintegration of fat (lipolysis);
- Transport of fat cells to the body tissues for the subsequent "burning";
- Oxidation (so-called "burning") of fat cells in the body tissues - muscles and liver.
According to some experts, local fat burning is possible with the presence of an increased amount of blood in this body or a specific muscle. It is achieved in stressful loads that cause a strong feeling of burning, pain. For example, statitional exercises performed on 20-30 repetitions per approach.
Interesting scientific research was carried out on this topic by many scientists all over the world. Russian professor V. Seluyanov led the evidence-based scientific base for the statement that local fat burning is quite possible. Given the examples of not only professional bodybuilders, but also the usual women engaged in the Hall of Shaping or House with a swing of the press muscle, he showed examples of the so-called point reduction of fat.
Fat on the body is distributed under the skin, as well as under each muscles group. It is this, "axillary" fat and is cleaned when the influx of blood to a certain muscle increases, thereby speeding up the process of lipolysis. This can be achieved either with exercises or special vacuum devices.
Other studies refute this idea. For example, Stallknecht B ET study. 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 had an increase in blood flow in a working foot with a low-intensity (multi-penetration) operation - 25% and 55%, which did not occur at high intensity of 85%.
The results of the study showed that half an hour of local muscular work managed to mobilize only 0.6-2.1 milligrams of fat from 100 g of adipose tissue.
That is, suppose that you have a total of 3 kg of fat at 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 exercises to the press. And one milligram is equal to one thousandth gram.
Locally lose weight hard. Therefore, we advise you to lose weight first everywhere, and only then work out problem areas. Physical workouts held three times a week for 1.5 hours are not as effective for local weight loss than daily 15-20-minute lessons. After some time, as soon as the body gets used to the loads, they need to increase them so that the process does not stop.
An alternative to static exercises for fat burning will be. During you spend about 5 calories per minute, which half an hour will allow you to burn 150 calories, and this is about 15 g of fat. However, this fat will be mobilized from different parts of the body (Calorizator). Choose that it is better for you - 18-63 milligrams locally or 15 g from the whole body.
It is worth remembering that the processes of weight loss and muscle growth are most active during sleep, therefore do not neglect, as well as consisting of complex carbohydrates or portions of low-fat meat, which will help restore forces.
Local weight loss or point reduction of fat - the question is very controversial. Moreover, almost everyone who is somehow connected with fitness, bodybuilding, or sports sphere. Almost everything, ranging from fitness instructors, who only recently ended the courses on fitness and ending with the laboratories, heads of laboratories and professors, is considered to be a debt. 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 are losing weight loss, common cardio and power loads, the execution of the Bodybuilding base for those who want to lose weight.
Separation of opinions
We used to pay attention to the opinions of authorities. That is, if a big uncle coach in our gym tells us that there is no local fat burning, then we tend to believe him, because it is, in principle, for us authority. But the problem is that the authority is held solely on the fact that other authorities are missing. But after all, after going through our domestic scientist, you can find a lot of scientific work and research confirming that local fat burning exists. Moreover, some even develop training systems that are able to provide local fat burning and which, by the way, is quite widely used in the West and for some reason they are completely ignored by our atlifices.By the way, most fitness coaches and trainers of the gym literally with foam at the mouth are ready to prove that local fat burning does not exist and all these exercises "for slimming legs", "for taped buttocks", etc. No more than marketing stroke. Here immediately naturally arises two questions: and the training for all muscle groups, which, by the way, is advised to be performed solely under the supervision of the coach itself - is it not a marketing move? And the second question: on the basis of what you declare the impossibility of local fat burning? Most often, neither on the first, nor on the second issue of an exhaustive response, the coach is not capable of. Moreover, there are very few promulgated and well-known studies regarding local fat burning. That is, it can be concluded that the opinion of most coaches form "senior": coach, teachers and mentors who have in their time studied.
A huge layer of people specializing in the "home training" is not at all thinking about the issue of local fat burning and stubbornly through day a day makes all these "exercises for slender legs" and "exercises from the Galife". And, based on our own experience, I can say that some of them really seek notable results if the workout performed at least close to the conditions in which local fat burns occurs.
FIRE CHIOLOGY
We will consider the mechanism of liquidation of fat stock itself. Fat in the human body is preserved in specially intended cells - lipocytes. When the lipocyte is released, fat is split into fatty acids and glycerin. Next, fatty acids need to be taken into mitochondria of the muscular cell, where the process of oxidation with the release of energy occurs. Each lipocyte has receptors that react to hormones with lipolytic ability. These hormones are highlighted by the glands of internal secretion. The varieties of lipolytic hormones are several, respectively, the same number of types of receptors interacting with one or another hormone. Hormones with which lipocyte receptors interact: adrenaline, adrenocorticotropic hormone, glucagon, norepinephrine, thyrotropic hormone, vasopressin, α and β-melanocystimulating hormone, growth hormoneSo, the full fat burning process looks like this: as a result of the effects of external and / or internal factors, hormones with lipolytic ability are distinguished into the blood. Moving along the bloodstream, they interact with lipocyte receptors, with the result that fatty acids and glycerin are released from lipocytes to the bloodstream. Specially, fatty acids are transported in mitochondria, where the long-awaited burning of fat occurs.
Local fat burning
The considered physiology of the fat burning process allows analyzing the arguments of both parties: those who claim that local fat burns are impossible and their opponents. So, the most weighty arguments are first:1. Blood moves throughout the body, respectively, "lose weight" in some one place is impossible;
2. The activity of cell receptors reacting to hormones with lipolytic ability is much smaller on the parts of the body, physiologically intended for storing fat reserves (buttocks, stomach). Accordingly, these zones are "losing weight" last, therefore all massages, wraps, etc., intended for stimulating fat burning in these areas, are completely useless.
Consider the opposite point of view. The first counterproof: despite the fact that blood is evenly moving throughout the body, it is quite realistic to increase its volume on a particular area of \u200b\u200bthe body. In bodybuilding, even the technique exists, Pumping is called. It is in the "pumping" of a huge amount of blood in one particular muscle. What is interesting, bodybuilders everywhere use Pumping, are great familiar with the physiology of this process, but at the same time they argue that blood is evenly circulating throughout the body, so local weight loss is impossible.
In addition, the body's ability is well known to increase the vascular mesh if necessary. Simply put, if there is a lot of blood in one place, new vessels are formed, designed to normalize its circulation. This involuntary attempt of the organism to prevent local fat requires an increase in the load to preserve the concentration of hormones in the blood.
Second Counter-Argument: If certain cell receptors are capable of reduced sensitivity to hormones over time, then why is it not possible to reverse? It is quite realistic that, with the right approach, the receptors of the body zones, physiologically intended for storing fat, will increase their sensitivity to hormonal impact, or the number of receptors itself will increase.
So, what is repeatedly increasing blood volume in a particular area of \u200b\u200bthe body may have justified. The only nuance - this blood should be saturated with hormones with lipolytic ability. And this is quite possible with the help of appropriate training or pharmacological preparations.
Scientific evidence
The question of local fat burning was scrupulously considered our compatriot Viktor Nikolaevich Seluyanov. This topic is interested in him, as he noticed that athletes involved in arm wrestling, fat deposits in their hands disappear much faster than any other body of the body. Well, further rushed ... As a result, a number of studies were conducted, analyzes, a patent was issued "A method for changing the proportions of the composition of the tissues of the entire body of a person and in its separate segments" and a system of training was developed. What is interesting, research conducted by V.N. Seluyanov, confirmed the possibility of not only point reduction of fat, but also local hypertrophy. Simply put, in order to form a bulk buttock muscle, it is not necessary to work with all muscle muscles into which it enters. It is enough to work with one, concrete muscle.Further, the professor developed a training program, aimed at changing the body composition, and a nutrition program corresponding to this training. In Rossi, she is little known, but it is widely used in the West. This program was later adapted for local fat or hypertrophy and is actively used now in training wrestlers. Unfortunately, almost none of the modern trainers fitness clubs and gyms do not tell their customers about the possibility of local losing weight, forcing them once again perform long-term training splits to all muscle groups.
From theory to practice
And finally, the most interesting thing is how to organize local fat burning. As you remember, you must observe two conditions - a large amount of blood in the "problem zone" and a high concentration of hormones with lipolytic ability. And, of course, ensure the utilization of fatty acids, that is, create a shortage of energy. This uses a diet that, in general, corresponds to a standard diet for weight loss combined with the appropriate training.The easiest way to ensure the synthesis of adrenaline hormone is to do the interval cardio (HIIT). After that, without interrupting the rest, we begin to fill the muscle in the problem in the problem zone. In parallel, blood will fall into fatty tissue, respectively, lipocyte receptors will react to the presence of a hormone. Training mode The spruce muscle is 30 seconds intensive work, then 30 seconds of rest. This is one approach. Such approaches need to perform three, after which it is to interrupt for 1-5 minutes to the active rest. Three approaches are set. Optimally perform 10 such networks, the minimum number is 5 sets. After that, the training can be considered finished. On this system, you should train twice a week, mocking such workouts with ordinary cardio. The result will be noticeable after two weeks.
I would like to note that the efficiency of the training was checked by me personally, so I can assure that this is not another marketing stroke by type "Buy a program from Seluyanov", etc., and a really actually working system of workouts. The result is a significant improvement in the appearance of the fifth point (in two weeks!) And the almost breakdown simulator for the press is lying.
Article structure:
Is it possible to independently determine the composition of muscular fabrics?
It is quite difficult to do at home, as in different muscular groups, the composition of the tissues can differ significantly. The person from birth is unique and the ratio of slow and fast fibers differ. Starting sports, we find the form in which you can achieve maximum results precisely with our composition of muscular fabrics.
However, some people refuse to follow the recommendations and cannot show everything that they are capable of. For example, a person says that he will reveal his potential, maybe in weightlifting, but he decides to begin to engage in skiing. At the same time, there is a way to get an approximate assessment of the ratio of two types of fibers in the muscles of the legs.
And it is easy enough to do it - perform a length of time. According to existing standards, boys aged 10 to 12 years must in this case show the result of 180-200 centimeters. Of course, some can significantly exceed this result. It should be noted that now the method of selection and subsequent training of athletes is significantly inferior to that. What was used during the USSR.
For example, most middle runners, performing a long jump, showed the results of about 300 centimeters. Today it is a maximum of 250. If you take the results of this conversation, it is necessary to perform jump from the place of length and compare the results with the available standards for the definition of the composition of muscular legs.
The higher the result you show, the more in your tissues of fast fibers. But at the same time it is necessary to take into account the level of physical training. We considered above the technique is suitable for beginner athletes. If you are interested in the ratio of glycolithic and oxidative fibers, then appropriate research is needed. This is due to the fact that fast and slow fibers can use any kind of energy.
What type of training contributes to a stronger hormonal response of the body: power or statitional?
Scientists were also asked by this issue and conducted a special study. As a result of significant differences in the rate of synthesis of anabolic hormonal substances, there was no detected. To obtain the maximum hormonal response, the athlete must be observed all the technical details of the exercise. The subjects performed the extension of the legs in the simulator using the power and statitional modes. They held one developing and two toning classes.
As a result, the same transverse increase in quadriceps and similar growth of the muscular mass was recorded. However, when working in the statodium mode, oxidation fibers were subjected to hypertrophy, and in power - glycolithic.
The overall growth of the level of hormones was similar, although somatotropin was actively synthesized when exercises in the state-dynamic mode. It also should also be noted that the concentration of creatinophosphokinease with this mode of training did not increase. This suggests TMO that the fibers increased their transverse dimensions even without microtrams, characteristic of power training.
Is it possible with the help of natural training at the same time burn fat and pick up a muscular mass?
A similar situation is possible, but it is necessary to approach compliance with the corresponding nutrition program. First of all, this concerns the ratio of the main nutrients in the athlet diet. The amount of fats should be minimized, and the amount of carbohydrates should be such that the muscular mass is gained. In turn, protein compounds must be present in large quantities.
For example, the athlete weighs 70 kilos and in this case it is necessary to eat 140 grams of protein daily, at least 140 grams of carbohydrates, and no fats for no more than five grams, and vegetable nature.
However, based on the practical experience of leading bodybuilders, for a significant loss of fat mass, without Ephedrine it will be difficult to do. The fact is that this substance speeds up the main metabolism and during the rest, the athlete is thin.
Is it possible to speed up the main metabolism without the use of sports pharmacology?
To solve this problem, first of all it is necessary to choose the optimal combination of power and cardio loads. The best way to increase the main metabolism is aerobic training. However, it is known that excessive cardio loads can lead to the destruction of muscular fabrics. To eliminate this negative point and it is necessary to find the balance between two types of training.
In this case, the optimal choice is visited by the Cardio session in the morning, and the power training in the evening. It is important to remember that the brain uses only carbohydrates as an energy source. Muscles in turn are able to work actively thanks to the fat.
However, the brain does not require a large amount of carbohydrates. For example, in cycling, every hour of training is enough to eat one candy. This will allow the brain to function normally and do not test the deficit of energy.
How to gain a muscular mass with minimal growth of fatty sediments and how to lose weight with minimal loss of muscle mass?
First of all, it is necessary to comply with the correct nutrition program. If you want to get rid of fat, but at the same time not to lose the muscular mass, it is necessary to conduct tonic power classes, and the volume can be increased. At the same time, a fermented diet is not worth using.
This is due to the need to ensure the normal work of the brain. Of course, the amount of carbohydrates needs to be limited and their sources should be used only before the start of the training and after its completion.
Is it necessary to use for the training of various muscular groups a certain number of repetitions during a mass set?
This is a sufficiently popular question that started athletes on the recommendations of the association of coaches. You must understand that the expert opinion may be expressed primarily scientists. The coaches make up the classes based on the results of scientific research. The choice of training is depends on the composition of muscular fabrics.
For example, if you prevail glycolithic fibers, the emphasis should be done in statitional classes. Otherwise, work only in force. Thus, your task at the initial stage of training is reduced to the definition of the composition of muscular tissues.
How to use the principle of periodization?
Let's start with the correctly organized annual training cycle, the rest should not be provided at all. If you use overestimated loads, then the body, and more precisely the hormonal system is strongly wearing, which leads to the need to relax over two or even three months. Most of the representatives of various sports disciplines today use excessive loads.
It is this fact that leads to the need to use powerful species of sports pharmacology, for example. When drawing up your training plan, you need to use four weeks of developing classes, and on the fifth, only tonic training. This will allow the body to relax and you will not need to relax in the offseason for a long time. If you feel that you will not be able to work efficiently on the upcoming lesson, then your hormonal system is exhausted, and it is necessary to provide her rest.
What is supercompensation?
Not a single scientific experiment conducted today did not investigate the presence of either the lack of supercompensation. We can safely say that such a stage simply does not exist, as it was not possible to fix it. The growth of muscular tissues is a consequence of decoding the information contained in RNA synthesized under the influence of physical exertion.
Often, under the concept of "supercompensation" implies the emptying and replenishment of the glycogen depot. Notes that for the first time they began to speak in the fifties and this topic continues to be actively mutilated today.
How to overcome the training plateau?
Most often, the plateau is a consequence of strong wear of the hormonal system. This is possible when using heavy loads against the background of a low-carb or a carv-free program. In the power sports disciplines to determine the state of their body, it is recommended to perform penetrations once a week. If after that the weight falls, then it is worth reconsidering its nutrition program and.
Is it possible to produce glycolithic and oxidative fibers within one workout?
If the training process is built competently, then it is quite possible. Your main task in this situation is to quickly eliminate lactate from muscular fabrics. However, it relates to cyclical sports.
How do you feel about crossfit and is it possible to start doing this sport without initial physical training?
This sport can be considered badly harmful to health, due to the active acidification of muscular fabrics. I do not recommend starting to engage, but it is better to choose a different sport. However, one more time should be repeated that it is necessary to avoid strong muscles. Many American crossfoot coaches try to bring each training session as close as possible to the competitive process. Do it categorically impossible.
Why is an invalid food program dangerous for the body, and how to use carbohydrates in the period of drying?
I have already said that carbohydrates are necessary for the work of the brain. It is with this that the main harm of a carv-free food program is associated. Carbohydrates need to be used before the start of the training, during the classes and immediately after its completion. During the rest of the time you can not use this nutrient. Today, the TMO is often talking that carbohydrates are to blame for increasing fat mass. However, it all depends on the dosage of the nutrient. If you use little carbohydrates only to maintain the brain, then no extra weight problems will arise.
Many athletes are interested, whether the reception of carbohydrates does not contribute during the training of an increase in insulin concentration. I can say with full confidence that it does not happen. The fact is that under the influence of physical exertion, the synthesis of adrenaline, growth hormone, norepinephrine is accelerated. These hormones suppress insulin production.
It should also be reminded that while taking small doses of carbohydrate during the training, it is possible to significantly increase the intensity of work, since the glycogen reserves will be lowered slower. I recommend instead of BTSaa during the occupation to take isotonik.
How effective is the ketogenic dietary program?
Ketone bodies can partially replace carbohydrates as a brain power source. You must remember that during the power training, the body does not use fatty tissues for energy. During the class, the body consumes first the stock of blood glucose, and then moves to glycogen. To allow the flow of amines during the classes cannot be, because in this case the muscles will not grow. For weight loss.
Often, the network can be found on the importance of the use of free amines, in particular BCAA to compensate for the body's energy consumption. It is fundamentally incorrect and you should remember that the energy must be obtained exclusively from carbohydrates, and the amines should spend money on the growth of muscular fabrics. We are talking about force training now. Here it should be remembered about the restructuring of the body on various modes of operation of the power system with carbohydrates for fats. This is possible only during the rest and with high main metabolism.
Lose weight by the summer! Oh, how many words are the hopes of the missing! The burning of fat is the eternal problem of our time, and how many have already been told, and neither wrote on this topic, still there are still disputes in which people occupy such positions that in addition, except barbaric ignorance, and you won't call. We ourselves have already written about fat burning more than once, but every time we only concerned some aspects of weight loss, in the same article, each of them will be disassembled in detail. Those who follow our creativity from the very beginning, probably nothing new for themselves for themselves, although it may be able to look at some processes from another point of view, but there will be no fundamentally new things in the article. Those who are on our site for the first time or recently will be able to learn not just a lot of new things, but, in general, to understand the principles of fat burning, as well as the methodology for the acceleration of fat burning.
Burn fat is not a challenging task, but it requires perseverance and will. You will have for a long time painstakingly limit caloric content and diversity of food, and it may be used to apply such ways to accelerate weight loss, such as the use of circadian rhythms, thermal procedures, pressing the press and others. But it is important to understand that there are basic things, and there are secondary, so the first without second can work, and the second without first are almost useless. Basic things include caloric content of nutrition and training process, so we will talk about these aspects first, while it is important to note that food without training can still give the result, and workouts without a diet are likely to be intact.
Base of fat burning
Diet: First, it is distinguished by counting the calories eaten and bud. All that does not imply Calorie Counting and BJW is not a diet, although, of course, if you completely eliminate carbohydrates using protein diet , To a certain level, you can lose weight, but this is not the optimal method. It is optimally to eat about 20-25 kkal per kilogram of its own body weight, which depends on human somatotype. Men should recruit calorie content at a weight loss by 30-50% of carbohydrates, 35-50% of proteins and 10-15% of fats. Women 20-30% of carbohydrates, 50-60% of proteins and 20-30% of fats. Proteins and carbohydrates contain 4 kal for each gram, and fats - 9 kkal. Proteins should be animal origin, carbohydrates - complicated And fats for 80% consist of vegetable and 20% of animals. You can choose a diet product composition tables .
Hormonal background: Provides more "cheerful" process of fat burning, and provides a hormonal training background. Training should be at least interval , and better combine anaerobic training and cardio . Anaerobic workouts provide a hormonal background, since the response to the training is the response of an endocrine system, as a result of which the cell membranes become more labile, the concentration of growth hormone increases, etc. By the way, it is because of the increase in the concentration of the growth hormone in the blood and is not recommended after training, because insulin is produced during meals, and insulin and somatotropin are hormones antagonists.
Cardio during fat burning is necessary, as a catalyst for this process, because with long-term monotone operation, the fat droplets are utilized by cell mitochondria. But the anaerobic training is still more important, since basically the fat burning process occurs during sleep, and not during the workout itself. But, it is important to notice that people with overweight that creates an excessive burden on the joints, and not just spoils the appearance, it is necessary to approach the process of building training, first of all, from the position of minimizing harm to health. We wrote about how to train in this case, so you will definitely familiarize yourself with this article, since you can get rid of fat, and there are no health problems!
Acceleration of fat burning
Local weight loss: This training methodology was developed in the Russian Academy of Sciences, which repeatedly wrote and gave an interview with Soviet and Russian scientist Viktor Seluyanov. In detail with what local weight loss You can find in our previous article by clicking on the link. It is also important to note that this is an optional reception that can reduce the fat in a certain area of \u200b\u200bthe body relative to its other areas, but it is in order to lose weight, it is not enough to lose weight for weight loss!
Circadian rhythms: This is a very effective method of organizing a day schedule at all, since the effectiveness of the implementation of a type of activity is very strongly correlated with the concentration of hormones, and it changes throughout the day, month and even the time of year. You can read in detail about circadian rhythms. But from the point of view of weight loss, it is important for you to know what to go to bed more efficiently at 10 pm, and get up at 6 in the morning. It should be at 6 am, and then every 3 hours, finishing meals at 6 pm to give the opportunity to relax the liver. At the same time, in the morning there should be carbohydrates, in the second proteins and fats, and, rapid proteins and fats earlier than only proteins, which, besides, be long-haired, such as casein or cottage cheese. Cardio training is best spent in the morning, and an anaerobic workout at 3 o'clock in the afternoon, or in the evening, if there is no opportunity to train in the afternoon.
Thermal procedures: This can be revealed sauna and hardening But, again, these techniques will work only as a supplement to a competently built diet and the training process. It is also worth noting that if hardening, in principle, can be applied to all, then to use the sauna, you must consult with the doctor, since this thermal procedure creates an increased load on the heart.
Conclusion: Sugger fat is possible only if a person uses a diet that creates a calorie balance deficit, but on one diet it is possible to lose weight only to a certain level, after which you need to connect workouts. First of all, anaerobic loads are needed, in the second - aerobic. To speed up the weight loss process, a number of techniques are voiced above can be applied. Remember The fat burning is not a fast procedure, lose weight no more than 1-2kg per week, and an acceptable result is 0.5kg, so do not try to jump above the head, be patient and it will be rewarded!
If you want to reduce the amount of fat in a certain area of \u200b\u200byour body, then you want to implement local fat burning. Some say that this is possible, others argue the opposite. Who is right?
Local fat burning has long been discussed in books, magazines, rollers and many other things. Outows seem logical that "what muscular group works, such and losing weight."
However, in 1971, a study was conducted on tennis players at the University of California. Each of the athletes had a "dominant" hand, which was carried out, respectively, it received a larger load over the years. It was possible to expect that the subcutaneous fat layer on this hand will be less than in other areas. However, when measurements were performed, it turned out that it was not at all. What is on the left, that on the right hand layer of subcutaneous fat was the same.
But there are training for slim hips, and there is for a flat abdomen. Take any fitness magazine, you will definitely find training for six cubes and the like. Does any of this work at all? Can we really affect whether fat will burn? Answer: You can not directly affect the place of fat burning by exercise.
Studies have shown that in the trained muscle increases blood flow or half (and therefore fat cells are used to produce energy), but this is not sufficiently large.
The impossibility of local fat burning has real physiological reasons. Fat contained in fat cells exists in the form known as triglycerides. Muscle cells, in turn, cannot use direct triglycerides to obtain energy (for the same reason, in the machines are used as fuel gasoline, and not raw oil). Fats are divided into glycerin and loose fatty acids that fall into the bloodstream. As a result, fat involved in energy supply during training can be from any field of body, and not just from the part that receives the load.
In reality, the training of a muscular group first burns calories, and secondly leads to an increase in this very muscular group, and the other contributes to the loss of fat, but does not directly lead to the process of fat burning in a particular place.
Many of the exercises that are associated with local fatty people are in fact not so much calories, and if the calorie consumption is small, you will not be able to lose a significant amount of fat. Performing a long time in time, in this regard, it will be more efficient than the power training with iron.
Getting rid of fat occurs throughout the body, provided you have created a calorie deficit.
You can even hide the press with the exercises, but do not see you six cubes without reducing the amount of fat throughout the body, and this already contributes to the 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 Mir: Hello, Viktor Nikolaevich! What are the facts confirming the possibility of local fat burning?
Viktor Seluyanov: Hello! In fact, a lot of evidence is in the practice of physical culture and sports. We often have to test football players. So, players of the Caucasian republics are very concerned about their appearance. And to have a relief press for them is a very important goal. As a result, even the most lazy team player on each training session performs power exercises on the muscles of the abdominal press. As a result, all the cubes of the press are clearly pronounced to a single player. And the players of other clubs do not. But at the same time, the thickness of the skin-fat folds in other areas they almost do not differ from the thickness of the folds of Caucasians.
In the late 50s of the last century, the so-called athletic appeared in the USSR (it is better to say - artistic) women's gymnastics, initially invented for people who finished playing sports. Even before coming to the country of aerobics. Classes of this gymnastics and observance of a ballet diet (two apples and a glass of kefir per day) gave a wonderful result.
And about local losing weight, you can bring the Mokhovaya data. The dissertation in the hcolifec (80s) was defended. Test women were divided into groups, depending on the type of motor activity. One group trained on skis, the other ran, the third was engaged in rhythmic gymnastics, fourth - swimming, and the control group is something like an OFP. Six months after classes, anthropometric testing of all participants in the experiment were carried out. It turned out that the one who ran, lost fat predominantly from the legs, and the one who floated - from the hands, because in the experiment did not participate in the sport of women who did not know how to correctly use legs in swimming and kept on the water mainly due to the muscles of the hands. In rhythmic gymnastics and skiing fat left evenly. And then it became clear that depending on the types of exercise performed, fat from the body segments would depend on.
Later, a new type of physical exercise appeared in the country - Shaping (from the English. Shaping - giving the form), and in Shaping were engaged in directly form of the body. Incidentally, they first made circular exercises on all muscle groups, then to problem zones, i.e., on certain muscle groups, so that the fat leaves there (and this is a local weight loss). The first round was made on all 12 muscular groups, and the second, third and fourth - on those groups where there was excess fat. And the result was positive. The abdominal muscles were trained - fat left the belly, they trained the four-headed muscle of the thigh - the fat went with a four-headed. And when fat is more or less fortunate, exercises were made to develop muscle mass.
The scientific substantiation was primitive: they say, fat leaves because Lipolysis is active at low-intensity training. The thought is true, but during the classes of shaping, local power exercises are performed at a high pace for 1-2 minutes. Before the exhaustion, before the heart rate of more than 160 ° C. / min., Sometimes up to 200 hp / min. What lipolysis can be speaking after that, but the local weight loss is happening!
J. M.: How to explain from the point of view of classical physiology?
Viktor Seluyanov: We have a sympathetic nervous system. And when we begin to engage in physical exercises, it is activated. Under the action of signals passing through the sympathetic nerves, the excitement comes not only to the muscles, but also to the fat that is above the muscle. These signals come to the adrenal glands to their cerebral substance, and the adrenaline and norepinephrine begins to stand out from there. These hormones overlook the overall bloodstream and are absorbed from it those tissues that are active. That is, if the athlete trains one muscular group, then adrenaline is there and will come. And in the muscular group, and in a fatty tissue, which is above this muscular group.
J. M.: The load should be stressful?
Viktor Seluyanov: As a rule, these are the so-called gymnastic power exercises, which are made on 20-30 repetitions in the approach and cause strong acidification, a feeling of burning, which leads to pain stress.
When performing aerobic exercises, engaged in many muscle groups, adrenaline and norepinephrine are distributed throughout the body and contribute to the overall weight loss. But the most interesting in the mechanism of local losing weight is different. From the endings of the sympathetic nervous system, a neurotransmitter is released. And if an acetylcholine is used in the muscles, then in a sympathetic NA, which activates fat tissue, norepinephrine is allocated as a mediator.
J. M.: What exercises are most effective for local fat burning?
Viktor Seluyanov: The most effective exercises performed in Statodynamics. We have already talked about this mode of training, when described by the method of Miofibril hyperplasia in OMV. They cause strong pain stress, with a minor weight weight, which allows not to strain the articular-binder. The endocrine system is excited by activating the sympathetic NA, it sends signals to where the source of stress comes from. When the muscle is intense, the bloodstream is difficult there, and the blood flow does not stop in adipose tissue, and the hormones come there and during the exercise. The execution time of the exercise depends on the endurance of a particular person, but must be within 20-40 seconds. It is necessary to navigate that strong burning 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 of substances is intensified by 1.5 times, which is preserved for 12-24 hours.
J. M.: The fractal splitting process itself occurs during work or after its end?
Viktor Seluyanov: If we are talking about norerained and adrenaline, then lipolysis occurs directly during operation and in the next five minutes at its end. These hormones are easily attached to the outer membrane, are not included in the cage. Their main role is to intensify cell metabolism. Anabolic hormones can already penetrate the active cell, such as growth hormone. But the growth hormone has a much more prolonged action. It enters the fatty cell and remains there for several days, until it is disposed of. And he drives out the fat all night in the overall blood flow. If you have not spent glycogen and fats reserves, then he has nowhere to go, he can return to another body segment, and if energy consumption occurred during training, then this fat will go to the restoration of the energy potential of the muscles and plastic processes. We lose weight and build muscles mostly at night, during sleep. And not under the action of adrenaline and norepinephrine, but under the action of hormone growth and testosterone. But if we talk about women, then they have a little testosterone, and the main factor that stimulates the yield of fatty acids into the blood is a growth hormone. In men and women, this hormone stands out in the same quantities.
J. M.: On a number of forums dedicated to power sports, in the topics about local fat, they often lead a quotation from the book "Health Training in the Izoton system": "Unfortunately, the fat distribution is under strong genetic control. Therefore, "locally" fat can be removed only by surgically - liposuction. " And asked how Professor Seluyanov can talk about local fat burning, if he writes the opposite himself in his book?
Viktor Seluyanov: This book was written by me in collaboration with Evgenia Mykinkinchenko, and he wrote the cited section. At that time, he studied aerobics intensively, collaborated with Russian and foreign experts, wrote a book on aerobics. Perhaps the text for aerobics, he inserted into the book about the "Isoton" system. I did not adjust the text before the seal, because I could not allow my students who experimentally showed the possibility of local losing weight, could write such incorrect text. My opinion about local fat burning is definitely. This is a scientifically established fact.
J. M.: What can you say about the dietary recommendations in the period of getting rid of excess fat?
Viktor Seluyanov: There is a training day when we make a statitional training. Small caloric content is associated with hunger, and hunger is associated with the work of the brain. In order for the brain to "turn off" from the hunger strike, it is necessary to constantly introduce small doses of carbohydrates before and during training sessions, as well as immediately after them. It can be used isotonic drinks, they do not cause insulin allocations, but the easy increase in blood glucose concentration contributes to normal brain activities. There are other products to help normalize brain activity on reduced caloric content. For example, on the night we recommend taking lean meat.
J. M.: To increase the concentration of amino acids in the blood during sleep?
Viktor Seluyanov: Not only. In addition to directly building material, there are a number of ingredients in lean meat, which can be learned in the brains instead of glucose. For example, ketones.
J. M.: What do we need to take after training aimed at fat burning?
Viktor Seluyanov: After training, it is necessary to adopt a small portion of carbohydrates that do not lead to an insulin emission. For example, eat one candy and wash with isotonic drink. The principle is very simple. The reception of a large amount of carbohydrates or carbohydrates with a high glycemic index leads to a significant increase in blood sugar levels. This leads to a jet emission of insulin - hormone responsible for the grease. If you regularly stimulate the yield of insulin, the adipose tissue will be used to this state. The receptors will be formed, which will be born with insulin, and the cell will begin to consume carbohydrates to turn them into fat. And if you stimulate receptors that will be born with a somatotropin and carry it inside the cell, the adipose tissue will be built quite differently. She will be ready to give fat, and insulin is weakly perceived, because it will have few such receptors that are associated with it. Therefore, people who are starving, stimulate the development of receptors that bind to insulin, and under the action of our isotonic exercises, the opposite is the opposite. Fatty tissue is rebuilt. If a man is starved or sat on a tough diet, as soon as he moves to ordinary food, the amount of fat mass immediately begins to increase and returns to the initial level, and even exceeds it. And in people engaged in our method, this does not happen. We have women engaged in the "isoton" system, leave in the summer on vacation for two to three months, stopping training, and returned in the fall in the hall, having quite a decent form, despite the lack of loads and the absence of any diet. Of course, when classes on this system, customers receive theoretical information about the correct methods of training and diet, so during rest, as a rule, behave civilized. Naturally, to train such a fat tissue, it is necessary to regularly cause growth hormone emission. That is, regularly make local power exercises to burning in order to cause stress.
J. M.: Let's move on to specific practical recommendations. For example, the goal is to remove fat as quickly as possible in the abdominal area. How often do you need to train?
Viktor Seluyanov: Well, first of all, of course, you need to cut the reception of carbohydrates, especially in the afternoon, to redo its fat tissue and make it less sensitive to insulin. Secondly, it is necessary to perform static exercises on the abdominal press muscles daily and several times a day, making in approach from 30 to 90 seconds, depending on the level of training.
J. M.: And from such frequent workouts will not be overcooked by an endocrine system?
Viktor Seluyanov: If work is performed only on one muscle, it will not be. A man without overloading the endocrine system may per day perform up to 30 approaches. Naturally, not at a row.
J. M.: That is, if we usually do in the series three approaches through 30-second recreation intervals, then during the day you can perform up to 10 such series, evenly distributing them during the day?
Viktor Seluyanov: Yes, but in this mode - 10 episodes per day - you can work for two weeks. Then, after all, the endocrine system will begin to overload. But for these two weeks the result will be visible! However, 10 episodes are, of course, too hard when it is very necessary to remove the belly in two weeks. Usually we recommend making a series of exercises on the press 30 minutes after each meal.
J. M.: But with this mode of operation, it is possible quickly addictive to the load, and the exercise will not cause painful sensations sufficient for stress. Maybe it makes sense after the painful sensations have declined during the exercise, to perform a different exercise in Statodynamics before exercises, for example, squatting? When performing this exercise, pain will always be pain.
Viktor Seluyanov: Yes, this is a fairly competent approach. For the emission of hormones, basic exercises are always preferable. This is observed, for example, when training hands. When working with hands, hormones do not want to stand out - there is not enough muscular group. Therefore, one approach to your feet must be done first for a better effect. The hormones will allocate, and we will force the hormones to be learned on the training muscles to be learned from these muscle groups. And one approach to feet per day is quite enough. Do not do it before each series.
J. M.: Do we always clearly control the progress of anthropometric testing?
Viktor Seluyanov: Mostly yes. But there is one aspect that is not described in the literature. In addition to subcutaneous and visceral fat, there are still fat between the muscles. As in backon, fat layers. Especially a lot of such fat accumulates in the people of old age, and this fat needs to be removed. I personally had to face this problem. I traveled to Malta to train. I was then 45 years old, and I have not trained for a long time. I bought a bike and daily two or three times drove on it, including on the mountainous area. I scored a good form, but when an anthropometric testing was made in a month and a half, it was somewhat puzzled. Before training, the hip circle was 60 cm. After it became 56. And this is despite the fact that force and, accordingly, the muscle mass has grown, and the losses of subcutaneous fat could not lead to such a decrease in the hip circle. And I realized that in this case there was a deliverance from intertensive fat. Unfortunately, modern testing methods determine the amount of intensured fat is not possible. Often former athletes who have preserved the volume of muscles and come to the gym, surprise a strong reduction in results. Like fat on hand (leg) a bit. Girth is only 2-3 cm less than it was. Why did the power figures drop so much? And because the muscles are smaller than it seems. Insure fat external form of muscles preserves, and a real picture, how many muscles, and how much fat is impossible to see. This moment you need to know and take into account in training and testing. He is especially expressed in women and elderly people.