Local slimming should be the biggest myth in the history of fitness, and there is no one. Because people believe in the possibility of local slimming, "abdominal fitness equipment", "7-minute core training" and "eliminating arm movements" can be so popular. Everyone wants to be a sculptor of the body, remove the unwanted parts and make the wanted parts bigger. But can local slimming really be done? Is this just people's wishful thinking? Let me share some views on empirical science.
Sit-ups, thin belly?
I found a document 1983 to test whether the statement that "local exercise can reduce fat locally" is true. The researchers recruited 13 men and asked them to do sit-ups five days a week for 27 days. On the first day, these boys did 10 group sit-ups, 7 times in each group, and the rest between groups was 10 second. 70 times a day, but not bad. That sounds acceptable.
The good times don't last long, and the training intensity given by researchers is increasing day by day. On the 27th day, these boys did 14 groups of sit-ups, 24 times in each group, and the rest between groups was 10 second. This is a veritable sit-up hell. In 27 days, these subjects did 5004 sit-ups. Presumably, they all have six strong muscles-
Surprisingly, when the researchers measured the weight, body fat, waist circumference and subcutaneous fat thickness of these boys, they found that sit-ups did not change these indicators. To put it bluntly, 5000 sit-ups not only didn't make them thin, but also didn't make their stomachs grow ice. However, it is not without good news. After sampling and analyzing the subcutaneous fat of the subjects, the researchers found that after 27 days of sit-ups, the "average diameter of fat cells" decreased, but this change was not limited to the abdomen, and similar situations occurred in other parts of the body.
According to the findings of this experiment, 5000 sit-ups can reduce the "waist circumference of fat cells", but not your waist circumference.
Local training = local fat burning?
The above findings may not convince readers to give up "8-minute abdominal exercises", and I understand this feeling very well. After all, the feeling of abdominal muscle fever and bloating should be helpful for burning fat, right? Unfortunately, the fact is cruel, and local training really won't burn fat locally. In another study published in the Journal of Muscle Strength and Physical Training on 20 13, 7 men and 4 women received the following leg training programs:
12 weeks, 3 times a week.
Leg press 960 ~ 1200 times each time.
The weight is quite light, which is a high number of muscle endurance training.
In short, within three months, this group of people only did endurance training on one foot, and the other foot did not.
Assuming that local training can burn local fat, we should see that the trained legs are thinner, or at least thinner! Do 34560? Leg press of 43200 should have some effect anyway.
One-legged leg press apparatus
However, after 12 weeks, the researchers found that although the fat in the upper body was obviously reduced, the fat in the lower body was as steady as Mount Tai. One-legged training not only didn't make the trained feet thin, but also lost to irrelevant parts such as arms and stomach!
Dr. Scott 1 minute reminder
From the above two studies, it can be found that practicing abdominal muscles does not necessarily lead to losing the lower abdomen, and doing leg training does not necessarily lead to losing the thigh. The body seems to have some ideas about the use and storage of fat. Where to lose weight first and where not to lose weight easily are all decided by nature. If the purpose of your exercise is partial weight loss, this part of local training will not be your best choice. The rectus abdominis and triceps behind the arm are small muscle groups. Training them will not burn a lot of calories, and it may not have the effect of local sculpture.
It is suggested that you might as well focus on large muscle groups and multi-joint exercises, such as aerobic swimming, jogging and walking, or hard lifting and squatting in weight training. High-intensity weight-bearing training can accelerate metabolism and produce "afterburner effect" at the end of exercise, which has the effect of burning calories continuously. Regarding the "after-burning effect", I will give a more detailed introduction in Part 4 "Girls should also do weight training" (page 225).
At the same time, reducing fat is indispensable to diet, even more important than exercise. Put away the abdominal muscle machine that "guarantees abdominal muscle sculpture" at home! Finding a coach or friend and doing weight training together in the gym is the secret to getting a good figure!
This article comes from "Dr. Scott One Point Zhong Jian Slimming Class" in Sancai Culture.