We reiterate that the most common configuration is for men with excess fat on the abdomen and women with excess fat on the thighs, buttocks and peri-trochanter (hips).
In the light of current scientific knowledge - albeit empirical - let's now see "if" and "how" we could "try to improve" the problem of localized accumulations, making the distribution of fat more homogeneous.
It is logical that in no system would it guarantee an improvement in adipose distribution, precisely for the reasons we have already discussed. However, by following a few tips it may be possible to obtain results that would otherwise be impossible to achieve.
at the thoracic level. However, androgens - which are largely produced by the male testes and the adrenal gland - are not lipogenic but lipolytic.
So even if we were able to target the distribution in particular areas, high testosterone levels would reduce the percentage of total fat in the body.
It is therefore good that, within physiological limits, every man has high levels of testosterone in the blood. We are talking about "physiological limits" because, as anyone who is also interested in doping knows, "excessive" levels of the same would lead to significant side effects on the prostate, cholesterolemia, hair, etc.
Not only that, supra-physiological levels of testosterone would also lead to excessive aromatization of the same, with an increase in estrogen and consequent accumulation of fluids and fat - not to mention gynecomastia. But this is another story.
The opposite should be feared much more, as it would lead to an increase in intra visceral fat, as well as less libido, weakness, less lean mass, etc.
To maintain high levels of endogenous androgens, men must:
- Carry out a constant, short and intense training (HIIT oriented towards hypertrophy, preferably in resistance training). In fact, intense and short efforts increase the endogenous production of testosterone. Prolonged efforts, on the other hand, on the kind of resistance, especially in conditions of overtraining, they would tend to transiently increase cortisol levels and lower testosterone.
- Having an adequate diet, with a suitable amount of proteins (at least 1.5-2.0 g / kg of body weight), of good biological value but also of complex carbohydrates. Not everyone knows that, even by eliminating dietary lipids, in the long run term a decrease in testosterone level may be found. "Overly restrictive nutrition also reduces testosterone levels." Of course, we must avoid the opposite extreme, since it is clear that an excess of calories then leads to adipose accumulation.
- Ensure the right levels of zinc and magnesium, possibly even supplementing with ZMA.
- People over 40 could also benefit from the integration of Tribulus terrestris with standardized extract and DHEA; pity that on the counter in Italy they are not available.
- Adequate sleep levels therefore, sleep 7-8 hours a night and an hour or so during the day.
- A stressed life lowers testosterone. Consequently, it would be appropriate to try to improve its overall quality.
- Avoid smoking and alcohol, which negatively affect testosterone levels.
