In case your body almost suits you, but you need to “lose weight” one area.
Absolutely all girls want to lose weight: both the plump ones who really need it, and the skinny ones who are even blown away by the breeze, but they still find extra centimeters of fat. Or, for example, a girl is absolutely happy with everything, but her belly hangs, but her buttocks are beautiful and elastic, and her breasts are large, to the envy of all her friends and their husbands. And after all, she knows that if she starts to lose weight, her breasts will become smaller and her butt too. We decided to ask the experts if it is possible to correct only one part of the body so that the other remains unchanged.
Opinion nutritionist
“Fat is deposited in certain areas for a reason. This process is influenced not only by lifestyle factors, but also by hormones. Accordingly, local fat deposits should also be dealt with systemically. Namely, consult a doctor, conduct an examination, and then follow the recommendations. Unfortunately, there are no foods or diets that will deal with excess fat in a specific area. Metabolic processes are much more complicated than they seem at first glance, ”explains nutritionist Natalia Gerasimova, Best Health and Beauty Center.
The opinion of a fitness trainer
“It is impossible to make a certain part of the body lose weight, since it gets rid of fat everywhere. The process of losing weight on the abdomen, hips and buttocks takes the most time. However, if you don’t like these particular areas, you can strengthen this muscle group through training. If you want to work your legs, then you should pay attention to cycling. In addition to the excellent fat burning effect, training will help to give the leg muscles a beautiful relief, dry out the whole body and improve your endurance. Almost all gym workouts are based on the interval between high and medium heart rate zones, which allows you to achieve the EPOC (excess post-exercise oxygen consumption) effect. This is when for a few hours (5-6) after training your body burns fat at the same rate as during training, and sometimes even higher, ”says Ruslan Sher, program director of the Five Concept Fitness fitness studio on Kurskaya.
Food
Proper nutrition hasn’t hurt anyone yet. It is best to stick to the classic food pyramid, which is the norm for every person. The principle of the food pyramid is to have three eating patterns and two to three snacks throughout the day. That is, every three to four hours a person must eat food – this is the norm, which is the key to health. A nutritionist will be able to tell you about the portions and foods that are best for you after you undergo a biompedance body analysis – a study of body composition for the amount of muscle, water, fat.
By eating in this way, fat will gradually go away despite the fact that you do not starve yourself.
Sport
With the help of training, it is possible to build muscle mass by replacing the body fat with it.
“With the right training planning and the combination of cardio and strength loads, we can visually reduce where we need it. And here the most important thing is the correct combination of loads. I recommend combining 120-140 bpm light cardio with strength training on the parts of your body that you want to work out. Your workout might look like this:
– 10-15 minutes on a cardio machine as a warm-up;
– the main part in the form of interval training, which alternates power blocks for a specific muscle group with light cardio. Here you do not take breaks between sets, but rest while working on the cardio equipment. The blocks themselves should be short, 4-5 minutes, and also cardio. In time, this part should take an hour and a half;
– 20-minute cool-down on a cardiovascular machine at a calm pace.
Working on such a system 3-4 times a week, we will reduce the volumes where it was necessary due to the fact that we will replace the fat layer with muscle mass, the body qualities will improve, as will your physical condition, “advises Kirill Ivanov, program director of the fitness network -clubs Encore Fitness.
Supporting procedures
“Additional techniques in this process will be a variety of body treatments that increase local blood supply, improve skin quality and speed up metabolic reactions. Also, no one canceled plastic surgery, the effectiveness of which is beyond doubt, ”advises Natalia Gerasimova.