Localized weight loss

Localized fat

Every year, as summer approaches, the assault on gymnasiums and last-minute diets begins on time. Enemy number one is the localized fat that usually accumulates in the thighs and buttocks in women and hides the abdominals of the boys.

The aesthetic impact of a body hit by localized fat is certainly not the best and this is why one of the greatest challenges for a personal trainer is to promote the local weight loss of its customers.

For years we have been repeating that localized weight loss is only an attractive idea from an aesthetic point of view but not very realistic as it lacks scientific basis. Studies conducted on hundreds of athletes have shown that localized weight loss does not exist. As evidence of this affirmation the example of the tennis player is often reported, whose arms present a similar amount of fat despite one being exercised much more than the other.

Localized weight loss? It exists, but don't get too many illusions

In a study by Neri, Paoli, Velussi published in the "European Journal Physiology" 2 groups of subjects were trained on cardio machines (control group) and with a Cardio Fit Training (study group). The study group in particular performed exclusively in the anaerobic stations, exercises for the abdomen and triceps.

The aim of the study was to highlight how it was possible to obtain a physiological weight loss (decrease in the lipid fraction) also using non-aerobic methods.

The subsequent plicometric test showed that the two groups had lost weight similarly, but with a surprise: the study group presented half the Triceps and Abdominal folds compared to the control group. In practice the muscles stressed in the anaerobic station of the cardio fit training had lost twice as much as the control group!

The data of this study indicate that through cardio fit training it is possible to induce a localized weight loss, a physiological event not yet accepted by the international scientific community.

Aerobic physical activity, lasting for at least 30-40 minutes, promotes generalized weight loss.

If specific toning exercises are combined with this activity, it is possible to promote fat loss in specific body regions.

However, the phrases we have highlighted must not create too many illusions. It is not possible to lose weight EXCLUSIVELY in a body area. The study that we have reported and the intuition of many personal trainers only confirm that with appropriate training and dietary measures localized weight loss can be promoted only if the local fat loss is included in a general weight loss context. In other words, through the strategies that we are going to illustrate, it is possible, for example, to decrease the percentage of total fat mass by 3% and by 10% that specific of the abdomen.

Effective methods to promote localized weight loss

WORK OUT

Among the advantages of circuit training methods is not just localized weight loss; such a program is in fact the best choice for combining toning and weight loss, making the workout less tedious and time-consuming and increasing general psycho-physical well-being.

Let's see an example of circuit training to promote localized weight loss in the thighs and buttocks.

Notes: perform all the exercises without pauses between one and the other

AEROBIC STATION BIKE OR RECLINE	6 MINUTES
Abdominals: crunch	15/20
Buttocks, lumbar: bridge	15/20
Free squat with swiss ball interposed between low back and wall	25
AEROBIC STATION STEP OR WAVE	6 MINUTES
Reverse crunch	20
Buttocks: impulses or impulses to the machine	20
AEROBIC STATION WALKING UP	6 MINUTES
Leg curl	15/20
Adductor	15/20
abductor	15/20
AEROBIC STATION SYNCHRO or ROTEX or TOP	6 MINUTES
Distension with dumbbells 30 ° bench	15/20
Lat inverse socket machine	15/20
Triceps on the cable	15/20
AEROBIC STATION	6 MINUTES
Buttocks, lumbar: bridge	15/20
Sink in place	15/20
AEROBIC STATION BIKE OR RECLINE	6 MINUTES
Free squat with swiss ball interposed between low back and wall	25
Stretching exercises	-

HORMONES, TRAINING AND DIET

Localized adiposity is influenced by plasma levels of different hormones. Those with low testosterone values associated with high levels of cortisol tend to have an adiposity mainly concentrated in the abdominal region while the muscle mass of the arms and legs is reduced (typical android obesity of men).

High levels of estrogen are instead associated with an increase in triceps folds, thighs and buttocks (gynoid obesity).

In adipose tissue there is an enzyme called aromatase that can transform testosterone into estrogen. The female body could thus defend itself against a decrease in oestrogens by accumulating fat. On the contrary, the male body could defend itself from an excess of androgens (eg anabolic steroids) by converting them into estrogens. When men produce too many estrogens, they have certain female characteristics such as the increase in breast tissue, ie gynecomastia.

Controlling these hormones through training, lifestyle and nutrition is possible. Let's see in detail some tips to defend against localized fat and promote weight loss:

EXCESS OF ESTROGENI

do not overdo the consumption of meat and make sure in any case of its origin (in some non-EU countries, quality controls may be lower)
keep fiber intake high (consume a lot of fruit and vegetables), as inedible plant residues are able to reduce excess estrogen in the body
follow a regular physical activity program
lose weight (in women, two-thirds of estrogen production occurs at the level of adipose tissue through aromatase)

TESTOSTERONE DROP

control body weight: testosterone levels are significantly reduced in obese individuals, whereas estrogen levels increase.
insert in your training program some exercises of muscle strengthening multi-joint (squat, flat bench, deadlifts etc.), using loads between 75 and 90% of the maximum
useless to resort to electrostimulation: this method of training induces an extremely reduced hormonal response. Without endocrine production there is no result in terms of localized weight loss

EXCESS OF CORTISOLO

indulge every so often in a relaxing break (cortisol is also known as stress hormone), regularize one's lifestyle and hours of sleep (neither too few nor few)
consume an abundant breakfast and a couple of snacks between meals; avoid fasting and too restrictive diets
avoid training that is too long and intense; avoid fasting training; avoid doing only aerobic activity, neglecting muscular work;
after training take carbohydrates with low, medium and high glycemic index (maltodextrin) possibly associated with a protein supplement

Good localized slimming.