1 general principle of fat reduction

Not only me, but every coach who has learned professional knowledge will be taught the common sense of losing weight: people's fat can't be lost in a single part. Reducing fat means reducing body fat at the same time. There is no exercise that only reduces abdominal fat without reducing fat in other parts.

This basic knowledge is indeed scientific, but our human body is the most complicated machine, and we can't measure everyone in this world with the same principle. There are indeed women with low body fat but large breasts in other parts. What is their existence?

The principle of universality does not apply to special individuals.

Our body is equivalent to a computer, and our genes are equivalent to the program code of this computer. Everyone's code is different, but all roads lead to the same goal. Genes are an inevitable part of all knowledge related to sports and physiology. Just like this problem, different people have different genes, which determines that everyone is born different from others.

When some girls store synthetic fat, they will first store it in the abdomen and limbs, and finally store it in the chest. Such girls will have an embarrassing situation of high body fat and small breasts.

However, when some girls consume fat, they will consume a large proportion of fat in other parts and a small proportion of fat in the chest and buttocks, so that girls can easily become what people call the devil figure after exercise.

This is the advantage of genes.

3 Correct view of genetic differences

Just as Asian women have the best skin and the thinnest pores, black people have the longest legs and the most upturned hips. Different genes make each of us get different results when we do the same training and eat the same food, but it should be noted that most people's physical conditions are similar, which means that our existing fitness principles are indeed in line with most people's conditions.

As I said at the beginning, for most people, when you do aerobic training to lose fat, your whole body fat is reduced at the same time, and the priority is similar. For those people with special genes, in fact, their whole body fat also increases or decreases at the same time, just because of special genes, the proportion of increase or decrease in some parts is much larger than that in other parts of the body.

For example, one of my predecessors has a special genotype. She has thin upper limbs and little waist fat, but her thighs, buttocks and chest are full of fat, belonging to a black body.

There is also a friend who does a lot of exercise and has low fat in other parts, but he just can't lose the fat on his stomach. This is caused by his genes. If he wants to reduce abdominal fat, he must change the training method different from others.

The principle of universality does not necessarily apply to special individuals. A qualified coach should fully consider this when making a training plan, and can't blindly promise members what goals to achieve.

4 advantages and disadvantages of reducing fat

HIT fat reduction is a popular training method with low rest interval, multiple groups and high intensity, which is used by many people. To tell you the truth, I didn't think much of this training method before, first, because the intensity is relatively high, and second, because I think the effect of reducing fat is not as good as that of low-intensity aerobic exercise for a long time, but later I changed my mind in practice.

Why didn't I agree with this training method before? Because our body consumes the highest proportion of fat energy when doing aerobic exercise, especially when it reaches 50-60% of the maximum oxygen uptake. But when we do HIT training, the intensity is very high, and the maximum oxygen uptake is generally above 85%. The energy supply system of the body is mainly anaerobic glycolysis, and the proportion of fat participation is low. At that time, I thought this kind of training was suitable for cardiopulmonary function, muscle endurance and explosive training, but not for fat loss.

Secondly, because the heart rate of this kind of training is very high, it is impossible for people with poor health, especially those with cardiovascular diseases.

As a result, my mind was changed by Xiao Li, the gold medal coach in Changning District.

Coach Xiao Li, the gold medal in Changning District of Shanghai, appeared at the back of the article today.

When coach Xiao Li took students to reduce fat, most of them used HIT to reduce fat, and the effect was very good, which contradicted my theory, so I was embarrassed.

So why can HIT also have a good fat-reducing effect?

The reason is that our body will have EPOC phenomenon in high-intensity and low-interval strike training, that is, the oxygen consumption is too large. In this state, the greater the intensity, the greater the aerobic metabolism level of the body after exercise, which will last longer than the normal resting metabolism level, thus consuming fat.

In other words, we don't consume much fat when doing HIT training, but the metabolic level is improving all day after training, and we will consume more fat.

The reason for this phenomenon is that the content of catecholamine in the body can be increased after HIT exercise, and catecholamine can increase oxygen consumption and heat production, promote fat decomposition in the body, so it can reduce fat.

Six ways to reduce visceral fat

HIT fat reduction also has a very important advantage: it can effectively reduce the fat in abdominal viscera. A friend asked me before how to reduce body fat. My suggestion is to do hitting exercises. For about half a year, abdominal visceral fat will be significantly reduced and obesity-related diseases will be improved. It should be noted that patients related to cardiovascular diseases should not do too much exercise.

The principle of HIT fat reduction is also very simple, because of hormone regulation. Catecholamines can promote the decomposition and stimulation of fat cells? Adrenaline transmitter and? -2 Adrenaline can increase the decomposition of abdominal visceral fat and reduce the decomposition of cortisol to limit the area of abdominal visceral fat.

7 abstract

Reducing fat does not necessarily reduce body fat at the same time, but HIT can also play a good role in reducing fat. These views were sneered at by me a year ago, and now they are really recognized by me.

Fitness industry is different from other industries, which is directly related to people's health. The depth of knowledge and rich experience of a coach are very important, but I think the most important thing is the ability to constantly learn and accept new knowledge.

As I said before, everyone is a special individual, eating the same food and doing the same training, but getting different results. This is what personal trainers should do, considering people in different situations, their working methods and rest time, their eating habits and their age. .............................................................................................................................................

Author: Yang (WeChat official account: Yang's own cabin)

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