How to remove the sides /animal /galife exercises - the most common question for a beginner wishing to lose weight. He sees the problem area and begins to work on it - a lot and often shake the muscle in the hope of getting rid of fat. Does this approach work? Let's work it out!
Everyone who wants to lose weight should know two things: Muscles can grow in a particular part of the body. Fat cannot disappear from a particular part of the body.
Muscles can be enlarged locally.
If you want to enlarge your muscles in a particular place, you need to do exercises that work through that particular area.
You can't shake your legs and raise your hands. There used to be a theory that strength training, consisting of basic heavy exercises, gives such a powerful "hormonal response" that it triggers muscle growth throughout the body. In order to increase a specific muscle, it is necessary to work on it.
Fat cannot be removed locally
It's different with fat. Exercises that work on certain areas on the body have no effect on the amount of fat. From this point of view, it is pointless to rock the press a hundred times a day to get rid of the fat on your stomach. The muscles do not give a direct command to the fat to burn and melt at the place of their work. They do not control this process directly. If the muscles need energy, the muscles send an official request to a higher authority - the central nervous system. The central nervous system, having considered the request for lack of energy, determines the hormones responsible for the execution.
Hormones enter the bloodstream and spread with blood all over the body and affect all fat cells.
Not to mention the fact that the primary source of fuel for muscles in strength training is carbohydrates. The fact that muscle "bakes" and "burns" during exercise does not mean that it melts fat over it. It is the acidification of muscle cells by the products of carbohydrate decomposition.
Hormones and lipolysis
Lipolysis is not weight loss. It simply means that the fatty acids stored in the fat cells are broken and released into the bloodstream. The fact that the fat is extracted from the fat cell does not mean that it has "burned" yet.
The fat in the bloodstream connects to the blood proteins, spreads to the bloodstream throughout the body and is used where energy is needed. That is, this "free" fat should be spent. If there is no energy deficiency in the body, it will return to the fat cells again (and this is the best option, otherwise, the blood vessels will suffer and there will be a risk of atherosclerosis).
Problem areas
It's not for nothing that the problem areas are called that. Fat leaves more or less evenly from everywhere, but from problem areas - the slowest. First of all, simply because there is more of it there.
Secondly, the problem areas have very poor blood circulation, few capillaries. Read more about problem areas in the article "Cellulite Guide".
Third, because the fat cells in these areas resist the loss of fat. There are many receptors on their surface responsible for fat deposits (lipogenesis), and much less for its cleavage (lipolysis). When gaining weight, fat is deposited here first of all, and the last one gets it.
How to lose weight?
- There is less. Find out your calorie intake for weight loss and stick to it for at least a month to see the first results.
- Get enough protein
- To do strength training. This keeps the muscles on a diet, and most of the weight loss will come from fat.
Choose exercises that work with as many muscles as you can. Exercises in which you need to stand, not sit. Sitting down, pulling up, pulling up, lunging, push-ups. Do not work out your hands, stomach, side or galley in isolation on the machines - this will not help you lose weight in these places and is not energy efficient at all. You may even increase your volume by growing muscle under a layer of subcutaneous fat that hasn't disappeared.
Conclusions
- You can't lose weight locally by rocking the muscle under the fat, they don't communicate with each other in any way, the muscle doesn't control the fat.
- Hormones are engaged in the mobilization of fat from the cell to the bloodstream.
- The fat extracted from the cell is not yet burned. To burn it, you need not only to get it out, but also to spend it at work.
- The best training for fat burning is strength training for the whole body. The best exercises for fat burning are complex exercises, in which several muscle groups work at once.
- The fact that the muscle "burns" during the exercise does not mean that it burns and melts the fat. It is the acidification of muscle cells by the products of carbohydrate decomposition.
- Fat leaves everywhere, and you can't influence it. It is the last to leave the problem areas.