But be careful, many of the factors that promote the localization of fat are mostly impossible to change, which is why the only way to achieve specific weight loss is first of all to promote generalized weight loss.
So how could one workout be more suitable than another? Difficult to say. It is certain that, physiologically speaking, the preference of the site of adipose storage depends largely on the levels of the various hormones in the circadian cycle, on the relationship between them and, specularly, on the number and sensitivity of endocrine receptors.
due to stress, increasing rest and reducing rhythms;
Before going into the details of the type of training, let's make a brief clarification regarding the principles of fat accumulation in fat and mobilization-consumption by the muscles.
In addition to creatine phosphate, glucose and branched chain amino acids, muscle cells can also use fatty acids to produce energy. These come from the bloodstream, mostly stored in triglycerides and conveyed by very low density lipoproteins (VLDL). These are particularly high in the post-prandial period, especially following large meals and in particular if excessively rich in carbohydrates. On the other hand, if not used immediately - a rather unlikely event - they are deposited in the adipose tissue on the basis of the hormonal and receptor action, the degree of vascularization, etc. The mechanism is reversed when the body, and especially the muscles, requires energy; therefore, the fats are mobilized from the adipose tissue, released into the bloodstream and carried to the target cells that will oxidize them. This is also mediated by hormonal flows. and related receptors and exploits the same circulatory network.
In other words: if the caloric balance is neutral, a balance is created between the anabolic and catabolic phases, leaving the amount of fat constant. If the fats in the blood (therefore the calories) are excessive in the post-prandial period, a greater accumulation will occur. Conversely, if peripheral consumption exceeds post-prandial accumulation, weight loss will occur.
Note that we have talked about tissues and not areas of the body. But then you can't really do anything at the level of training to streamline one area more than another? Let's say that "hope is always the" last to die ". After all, however difficult it may be, localized fat does not affect the "starving". Forgive the irony but it is right to treat with sobriety the arguments released from the context of health; the imperfections - which however remain a point of view - should be experienced as such, and not as a real problem.
Now let's talk about an "interesting idea, or the system designed to optimize localized weight loss called Spot Reduction Circuit.
From the above reasoning, it seems obvious that the circulating fatty acids come from districts that do not necessarily have to do with the site of muscular effort; therefore, carrying out countless series of crunches with the aim of losing weight preferably on the stomach is almost utopian.
We reiterate that the "organism mobilizes fat from the whole body in variable percentages according to the receptor maps, the vascularization and that this happens in a totally independent way from our will. It is certain that localized fat sensitive to sex hormones is always" the last " to leave ". On the contrary, abdominal overweight and especially visceral overweight have a more effective response to the slimming stimulus. However, if we pass from being overweight to a simple imperfection, the matter changes radically and often the "bacon" becomes as difficult to eliminate as the roundness of the female B-side.
Moreover, not everyone realizes that, based on the regulation we have already spoken about sufficiently, weight loss can follow a heterogeneous trend both in absolute and localized terms, and that this trend can change with age and biological phase. Females are well aware of this, and they are often seen totally redistributed between childhood, adulthood, pregnancy and menopause. So, don't be surprised if the same method leads to different results even if applied in the same way but in a different way. different moments of life.
and it is a protocol that alternately combines series of cardio machines (in aerobiosis) with series of resistance training performed with weights / isotonic machines (in High Intensity Interval Training), where the latter are concentrated on the muscles of the region in which you want achieve localized weight loss.For example, if a woman wants to lose fat in particular on the buttocks, she should perform a spot reduction circuit where cardio machines such as rowing machine, stepper, bike and treadmill will alternate with exercises such as squats, deadlift, lunges, press etc.
The goal of the SRT is to increase blood perfusion in particular in the areas where there is more need, that is, in those where localized fat is located. Scientific insights show that if the blood flow in the adipose tissue is increased, thus improving the oxygenation of its cells, the local lipolytic activity also increases. After mobilization, of course, a cellular consumption of the fat itself must be achieved - here the phases of aerobic effort come into play.
According to a specific theory, where there is accumulation of fat, the phenomenon known as "perivascular fat" occurs, ie fat is formed in the vicinity of the arterioles, altering their dilatation capacity and reducing metabolic exchanges. Ergo: where c "there is an adipose accumulation c" there is less blood perfusion, therefore less contact with lipolytic hormones, therefore less weight loss. Being able to increase perfusion in these areas selectively means optimizing local weight loss; in terms of training, no other systems are known to date that are capable of influencing fat with a minimum of selectivity.
The SRC, combining generalized cardio activity (therefore lipolytic and oxygenating) with local pumping work (specific weightlifting for the areas to be treated) could thus increase the body's ability to mobilize fatty acids in the areas of interest. For some the effect. it would be more important to associate, before the session, a "topical application of thermogenic cream where it is needed.
The latest studies recognize the benefits in terms of localized weight loss to the spot reduction circuit combined with thermogenic cream. The results are naturally in proportion to the associated diet, commitment, constancy, intensity, use or not of thermogenic cream, age but above all luck.
However, the results will not be miraculous, especially if the adipose heterogeneity is significant. In fact, with the SRC we will only improve local perfusion, which is one of the many factors involved. For some individuals, performing a Spot Reduction Circuit for 12-18 months may be sufficient, for others it may not.
Let's now make an example of SRC, one for him and one for her, using the most typical localized adiposities (i.e. android and gynoid) as a model.
However, consider that these circuits must be customized like any other workout, use these cards only as an example.
