Local fat reduction without surgical procedures seems a myth, the fantasy of a fat housewife, the claim of those ridiculous ads that sell abdominal artifacts at 3 in the morning.
Arnold was wrong too. You can not “cut the fat off your middle” with endless abdominal exercises. It’s absurd.
Although perhaps not. Local fat reduction is real, and I will teach you exactly how.
Body fat: cold as ice
He plays the part of your body fat. If you’re male, you will probably Lorza your tummy and hips. Okay, now plays a part in your body lean. What is the difference?
The fat area is cooler to the touch. He may even be frost. I noticed this while doing my “cardio” morning fasting. Even with a loose shirt over my belly was cold. What was happening?
Even to cuddle with your wife or your girlfriend you have noticed that her butt and thighs are noticeably cooler than the rest of your body. And of course, in those areas is where most women store most of the fat.
Coincidence? No, it is not.
Science tells us that the blood supply is crucial for the extraction of fat (Frayne 1998, 1999). Poor blood flow in certain areas of the body, obliques and lower abdomen, for example, amounts to a little loss of fat in those areas.
The researcher K. Frayne stated in Proceedings of the Nutrition Society, “There is evidence that blood flow in adipose tissue does not increase enough to allow the transport of fatty acids into the systemic circulation.”
But how can we handle that? We can make our body burns calories but how do we tell which areas those calories coming from? Can we locally reduce fat?
You can bet your butt cold that we can.
Mythbusters and legendary bodybuilders
The local reduction has always been considered a myth because people burn fat systemically, which means “around the body at once.” This is true both for work and for cardiovascular strength training. You mitochondrial energy adrenaline flowing and all the muscles of your body. Then the local reduction of fat would be impossible right?
Well, I’m glad no one said that Arnold, Frank Zane, Franco Columbu and Corey Everson. All these legendary bodybuilders believed they could locally reduce fat and made hundreds of crunches to get it. Franco Columbu could do up to 1000 crunches a day! And no doubt it was defined, firm and free of abdominal fat.
Was this just an extra calorie expenditure or these builders had discovered something?
The caloric balance mind, of course, but new research is supporting what the old school guys used to do. Burning calories is part of the equation, but the calories can come from different sources.
Do you prefer that the calories you burn in a cardio workout area come from the fat around your belly or the glycogen and triglycerides in your muscles? (Note: Burn intramuscular triglycerides is good too, as these fats end up being returned from any part of the body is less direct than simply a Lorza direct burning of fat in the waist.)
We are builders, we are concerned with body composition and form. The average person wants to lose “weight.” They may not care where the calories come from. Become smaller and feel happy. But I want my calories come from those areas of my body to store more fat, do not you?
Science shows us a way to go. I’ve been using these methods in preparation for my next exhibition culture, and share with you.
In summary, the secrets of local fat reduction are:
1. Increase blood flow into the fatty area.
2. Contract the muscles adjacent to the fatty area.
3. Aerobic exercise schedule and the work of the middle section properly.
Develop this.
Science
If the cold fat does not move very well, heat it only makes sense. Increases blood flow and can remove more fat from problem areas.
With techniques such as micro dialysis can see how this happens. Fat Burning FurnaceThe micro dialysis involves inserting tiny tubes in subcutaneous fat areas as the lower abdomen to measure substances generated by the breakdown of fat, such as glycerol and fatty acids in the interstitial fluid. If you increase blood flow to that area (assuming that your hormone levels are correct) local loss of fat increases.
And here’s the really interesting. A fairly recent study says that blood flow and lipolysis are generally higher in subcutaneous adipose tissue adjacent to contracting muscle (Stallknecht, 2007). What we claim is that “in conclusion, an intense session of exercise can induce local lipolysis and increased blood flow in adipose tissue adjacent to the skeletal muscle contracts.” Paradigm shift.
Another study indicates that there are regional variations in lipolysis: “… the subcutaneous abdominal and has an intermediate rate gluteofemoral deposits are rather slow.” Altogether this means that when you contract a muscle, burn fat faster adjacent. And this can be an impact on rebel areas.
It seems that a lot of work-train abdominal muscle adjacent to the belly fat actually produced a preferential loss of fat in that area.
I also said in a nutrition class that fat piece of meat is fat because muscle activity in those parts of the animal was very small. It makes sense.
The method
To me bodybuilding competition need to maximize fat loss, especially of the rebel areas, while preserving muscle mass. This means cardio on an empty stomach (one hour tape).
The fasted cardio is the ideal time to use these tips to reduce fat locally. As one study of Oxford: “In adipose tissue fatty acids flow through the membrane is bidirectional. Is outward at the time of mobilization of fat, such as during fasting and exercise, and the interior during the postprandial period (recently fed) “(Frayne, 1998). Of course, as bodybuilders spend most of the day feeding.
Another study by Moro and colleagues (Obesity, Silver Spring, 2007) concludes: “… the mobilization of lipids is less dependent on the stimulation of beta-adrenergic receptors by catecholamines, which reduced plasma insulin” Others have indicated that pre-workout carbohydrates and insulin inhibit done to some extent or the breakdown of fat or “burn” during moderate exercise. (Lowery, 2004, Turcotte, 1999)
The timing is crucial. So when I am in a state suitable for hormonal fat burning, and after fasting, it is time to apply these tactics. This is how I do it.
Step 1: Keep hot fat area
Before getting on the tape, I put on weight lifting belt backwards, so that the subject usually my lower back is on my belly. This will warm the area and will keep you warm as you begin the exercise.
Ideally, you could also try one of those old abdominal binders. These rubber bands “working” in the short term because it causes local dehydration: did your belly sweat.
The dehydrating effect was temporary, of course, but the thermal effect and increased blood flow could help you lose fat over time.
If you get one, remember not to push it too tight. Could reduce the amount of blood in the area, which is not good. For my part, I remain with my weight lifting belt turned upside down.
Step 2: Work the muscles surrounding the problem area
We know that muscle activity in an area close to the breakdown of fat increases the fat. To achieve this, the tape under the middle of the session and held two work sets abdominal crunches, planks, twists, sit-ups, hanging leg raises, whatever. Low-intensity keep little or no added weight, almost always with body weight, and look between 30 and 50 repetitions in each set.
After the tape back and finish the aerobic session. In the end, again two sets of crunches performed between 30 and 50 repetitions per set. To prepare for a contest, beginning with a lower number of repetitions, and then climb up to 50 per set. I also add a number or two as I go along. I want to get the number of repetitions of Franco Columbus!
Step 3: Program aerobic work properly and the abdominal
As I mentioned above, aerobic activity program with at least some of your abdominal work fasting is clever. It is critical to have an improved blood supply adequate lipolytic transporting substances (catecholamines such as adrenaline, caffeine, GH, etc..) To your Lorza, contrary to the protective capacity of fat you have insulin after a meal.
Will it work for you this method?
If your fat percentage is above 15% or below, if your fat layer has a thickness less than 2.5 cm, then this method should give you visible results over time.
No, this method does not help that guy with a big belly to have a six-pack in four weeks. No one is saying you do not need cardio, weights and good diet plan.
But if you have it all in order, then this method can help you locate rebel fat deposits, rather than having to be totally emaciated to see your lower abs.
It is not the panacea for the reduction of fat, but it works and the science behind it. And for my next competition going to meet so many letters on my behalf as I can.