There are many examples of local weight loss, the classic ones are a quick release of body fat from the hands of those who are engaged in arm wrestling and a decrease in the fat layer on the legs of cyclists. However, speaking about the arms of armwrestlers and the legs of cyclists, it is important to understand that these people have been performing increased sports loads, not comparable to the load of ordinary people. A low body fat often accompanies an increased local muscle volume. The idea that by developing more of one muscle (or muscle group), you can achieve a noticeable result in losing weight in this part of the body has been around for decades, but how realistic is it?
In order to start, it is necessary that hormones with lipolytic abilities (calorificator) are released into the blood. This happens both under the influence of external and internal factors.
The process of burning fat in the body consists of three stages:
- Fat breakdown (lipolysis);
- Transport of fat cells to body tissues for subsequent "burning";
- Oxidation (the so-called "burning") of fat cells in body tissues - muscles and liver.
According to some experts, local fat burning is possible if there is an increased amount of blood in a given area of the body or a specific muscle. It is achieved under stressful loads, causing a strong burning sensation, pain. For example, static-dynamic exercises performed 20-30 repetitions in one set.
Interesting scientific studies have been carried out on this topic by many scientists around the world. Russian professor V. Seluyanov summed up the evidence-based scientific basis for the assertion that local fat burning is quite possible. Citing as examples not only professional bodybuilders, but also ordinary women engaged in shaping in the gym or pumping the abdominal muscles at home, he showed examples of the so-called point reduction fat.
Fat on the body is distributed under the skin, as well as under each muscle group. It is this “armpit” fat that is removed when blood flow to a particular muscle increases, thereby accelerating the process of lipolysis. This can be achieved either by exercises or special vacuum devices.
Other studies refute this idea. For example, a 2007 study by Stallknecht B et. al., during which the subjects did the extension of one leg in the simulator with an intensity of 85%, 55% and 25% of the maximum. Indeed, the subjects showed an increase in blood flow in the working leg during low-intensity (multi-repetitive) work - 25% and 55%, which did not occur at a high intensity of 85%.
The results of the study showed that for half an hour of local muscle work managed to mobilize only 0.6-2.1 milligrams of fat from 100 g of adipose tissue.
That is, suppose that you have accumulated as much as 3 kg of fat on your stomach: 0.6-2.1 mg / 100 g * 1000 g / kg * 3 kg \u003d 18-63 milligrams of fat you will burn in 30 minutes of abdominal exercises. And one milligram is equal to one thousandth of a gram.
Losing weight locally is not easy. Therefore, we advise you to lose weight first everywhere, and only then work out problem areas. physical training, held three times a week for 1.5 hours, are not as effective for local weight loss as daily 15-20-minute classes. After a while, as soon as the body gets used to the loads, they need to be increased so that the process does not stop.
An alternative to static-dynamic exercises for burning fat will be. At the time, you spend about 5 calories per minute, which in half an hour will allow you to burn 150 calories, which is about 15 g of fat. However, this fat will be mobilized from different parts of the body (calorizator). Choose what is best for you - 18-63 milligrams locally or 15 g from the whole body.
It is worth remembering that the processes of losing weight and muscle growth are most active during sleep, so do not neglect, as well as consisting of complex carbohydrates or portions of lean meat, which will help restore strength.
If you want to reduce the amount of fat in a certain area of your body, then you want to exercise local fat burning. Some say it's possible, others say otherwise. Who is right?
Local fat burning has long been discussed in books, magazines, commercials and more. It seems logical to ordinary people that "which muscle group works, this one loses weight."
However, back in 1971, a study was conducted on tennis players at the University of California. Each of the athletes had a "dominant" hand, which served, respectively, she received a lot of work over the years. It might be expected that the layer subcutaneous fat on this hand will be less than in other areas. However, when measurements were taken, it turned out that this was not the case at all. What's on the left, what's on right hand the subcutaneous fat layer was the same.
But there are workouts for slender hips, and there are for flat stomach. Pick up any fitness magazine, you're bound to find six-pack workouts and the like. Does any of this work at all? Can we really influence where the fat burns? Answer A: You cannot directly influence the fat burning site through exercise.
Studies have shown that in a trained muscle, blood flow or polylysis increases (which means fat cells are used for energy), but this does not happen in a large enough volume.
The impossibility of local fat burning has real physiological reasons. The fat found in fat cells exists in a form known as triglycerides. Muscle cells, in turn, cannot directly use triglycerides for energy (for the same reason cars use gasoline instead of crude oil). Fats are broken down into glycerol and free fatty acids, which enter the bloodstream. As a result, the fat used for energy during training can be from any area of the body, and not just from the part that receives the load.
In reality, training a muscle group firstly burns calories, and secondly leads to the growth of this same muscle group, both of which contribute to fat loss, but do not directly lead to the fat burning process in a particular place.
Many of the exercises that people associate with localized fat burning don't really burn that many calories, and if your calorie expenditure is low, you won't be able to lose significant amounts of fat. The execution of a long time, in this regard, will be more effective than power training with iron.
Getting rid of fat occurs throughout the body, provided that you have created a calorie deficit.
You can work your abs out with exercise, but you won't see six-packs without losing fat all over your body, which in turn is facilitated by diet.
Local fat burning is possible!
Interview with a permanent scientific consultant, an outstanding scientist, Professor Viktor Nikolayevich Seluyanov, who developed in detail the method of local fat burning.
IRON WORLD: Hello, Viktor Nikolaevich! What facts can you give that confirm the possibility of local fat burning?
Viktor Seluyanov: Hello! In fact, there is a lot of evidence in practice physical education and sports. We often have to test players. So, the players of the Caucasian republics are very much concerned about their appearance. And have relief press For them, this is a very important goal. As a result, even the laziest player on the team performs muscle strength exercises at every training session. abdominals. As a result, every single player has clearly defined press cubes. And the players of other clubs do not have this. But at the same time, the thickness of the skin-fat folds in other areas practically does not differ from the thickness of the folds of Caucasians.
At the end of the 50s of the last century, the so-called athletic (or better, artistic) appeared in the USSR. women's gymnastics, originally invented for people who have finished playing sports. Even before coming to the country of aerobics. Practicing this gymnastics and following the ballet diet (two apples and a glass of kefir a day) gave excellent results.
And about local weight loss, you can cite Mokhova's data. The dissertation was defended at the State Center for Physical and Physical Education (80s). The female subjects were divided into groups, depending on the type of motor activity. One group trained on skis, another ran, the third did rhythmic gymnastics, the fourth - swimming, and the control group - something like physical training. Six months after the classes, anthropometric testing of all participants in the experiment was carried out. It turned out that the one who ran lost fat mainly from the legs, and the one who swam lost fat from the arms, because the experiment involved non-athletes women who did not know how to use their legs properly in swimming and kept themselves on the water mainly due to the muscles of the hands. IN rhythmic gymnastics and skiing fat went evenly. And then it became clear that, depending on the types of exercises performed, the removal of fat from body segments would also depend.
Later in the country appeared the new kind physical exercises - shaping (from the English shaping - shaping), and in shaping they were engaged directly in the shape of the body. Those who practice first did circular exercises on all muscle groups, then on problem areas, that is, on certain muscle groups, so that fat goes away there (and this is local weight loss). The first circle was done on all 12 muscle groups, and the second, third and fourth - on those groups where there was excess fat. And the result was positive. Trained abdominal muscles - fat left the abdomen, trained quadriceps hips - fat left with the quadriceps. And when the fat was more or less gone, exercises were done to develop muscle mass.
The scientific rationale was primitive: they say, fat is lost because lipolysis is active during low-intensity training. The idea is correct, but when shaping, local strength exercises are performed at a high pace for 1-2 minutes. to exhaustion, to a heart rate of more than 160 beats / min., sometimes up to 200 beats / min. What kind of lipolysis can we talk about after that, but local weight loss is happening!
J. M.: How can this be explained from the point of view of classical physiology?
Viktor Seluyanov A: We have a sympathetic nervous system. And when we start to engage exercise, it is activated. Under the action of signals passing through the sympathetic nerves, excitation comes not only to the muscles, but also to the fat located above the muscle. These signals also come to the adrenal glands, to their medulla, and from there adrenaline and norepinephrine begin to be released. These hormones enter the general circulation and are absorbed from it by those tissues that are active. That is, if an athlete trains one muscle group, then adrenaline will flow there. Both in the muscle group and in adipose tissue located above this muscle group.
J. M.: Should the load be stressful?
Viktor Seluyanov: As a rule, these are the so-called gymnastic strength exercises, which are done for 20-30 repetitions per approach and cause severe acidification, a burning sensation, which leads to painful stress.
When performing aerobic exercises that involve many muscle groups, adrenaline and norepinephrine are distributed throughout the body and contribute to overall weight loss. But the most interesting thing in the mechanism of local weight loss is different. From the endings of the sympathetic nervous system the neurotransmitter is released. And if acetylcholine serves as a mediator in muscles, then in the sympathetic NS, which activates adipose tissue, norepinephrine is released as a mediator.
J. M.: What exercises are most effective for local fat burning?
Viktor Seluyanov: The most effective exercises are performed in statodynamics. We already talked about this training regimen when we described a technique aimed at hyperplasia of myofibrils in the OMF. They cause severe pain stress, while the weight of the burden is insignificant, which allows you not to strain the articular-ligamentous apparatus. The endocrine system is excited, activating the sympathetic nervous system, it sends signals to where the source of stress comes from. When the muscle is tense, the blood flow there is difficult, and in the adipose tissue, the blood flow does not stop, and hormones come there during the exercise. The exercise time depends on the endurance of a particular person, but should be within 20-40 seconds. It is necessary to navigate so that a strong burning sensation is from 4 to 8 seconds in each approach. This is enough to activate hormones. Another important point: when performing exercises in this mode, due to the activation of hormones, the metabolism is intensified by 1.5 times, which lasts for 12–24 hours.
J. M.: Does the process of splitting fat occur during work or after its completion?
Viktor Seluyanov: If we are talking about norepinephrine and adrenaline, then lipolysis occurs directly during work and in the next five minutes after its completion. These hormones are easily attached to the outer membrane and do not enter the cell. Their main role is to activate cell metabolism. Anabolic hormones, such as growth hormone, can already penetrate into the active cell. But growth hormone has a much more prolonged action. It enters the fat cell and stays there for several days until it is disposed of. And he expels fat all night into the general bloodstream. If you have not used up your glycogen and fat reserves, then he has nowhere to go, he can return to another segment of the body, and if energy consumption occurred during training, then this fat will go to restore the energy potential of the muscles and plastic processes. We lose weight and build muscle mainly at night, during sleep. And not under the influence of adrenaline and norepinephrine, but under the influence of growth hormone and testosterone. But if we talk about women, then they have little testosterone, and the main factor stimulating the release of fatty acids into the blood is growth hormone. In men and women, this hormone is secreted in equal amounts.
J. M.: On a number of forums dedicated to power sports, in topics about local fat burning, they often quote from the book "Healthy training according to the ISOTONE system": "Unfortunately, the distribution of fat is under strong genetic control. Therefore, "locally" fat can only be removed surgically - liposuction. And they ask, how can Professor Seluyanov talk about local fat burning, if he himself writes the opposite in his book?
Viktor Seluyanov: This book was written by me in collaboration with Evgeny Myakinchenko, and he wrote the quoted section. At that time, he intensively studied aerobics, collaborated with Russian and foreign specialists, wrote a book on aerobics. Perhaps he inserted the text for aerobics imprudently into the book about the ISOTON system. I did not correct the text before printing, because I could not admit that my students, who experimentally showed the possibility of local weight loss, could write such an incorrect text. My opinion about local fat burning is unequivocal. This is a scientifically established fact.
J. M.: What can you say about dietary advice during the period of getting rid of excess fat?
Viktor Seluyanov: There is a training day when we do a static-dynamic workout. Low calorie content is associated with hunger, and hunger is associated with brain function. In order to “turn off” the brain from hunger strike, it is necessary to constantly introduce small doses of carbohydrates before and during training sessions, as well as immediately after them. Isotonic drinks can be used, they do not cause insulin release, but a slight increase in blood glucose concentration contributes to the normal activity of the brain. There are other products that help normalize brain activity on a reduced calorie diet. For example, at night we recommend taking lean meat.
J. M.: To increase the concentration of amino acids in the blood during sleep?
Viktor Seluyanov: Not only. In addition to the building material itself, lean meat contains a number of ingredients that can be absorbed in the brain instead of glucose. For example, ketones.
J. M.: What should we take after a fat burning workout?
Viktor Seluyanov: After training, be sure to take a small portion of carbohydrates that do not lead to the release of insulin. For example, eat one candy and drink an isotonic drink. The principle is very simple. Reception a large number carbohydrates or high glycemic carbohydrates leads to a significant increase in blood sugar levels. This leads to a reactive release of insulin, the hormone responsible for fat deposition. If you regularly stimulate the release of insulin, then the adipose tissue will get used to this state. Receptors will be formed that will bind to insulin, and the cell will begin to consume carbohydrates to turn them into fat. And if you stimulate receptors that will bind to somatotropin and conduct it inside the cell, then adipose tissue will be built according to a completely different principle. She will be ready to give fat, and insulin is poorly perceived, because she will have few of the receptors that bind to it. Therefore, people who are fasting stimulate the development of receptors that bind to insulin, and under the influence of our isotonic exercises, the opposite is true. Adipose tissue is rebuilt. If a person was starving or sitting on a strict diet, then as soon as he switches to a normal diet, the amount of fat mass in him immediately begins to increase and returns to its original level, or even exceeds it. But for people who practice according to our method, this does not happen. Our women who use the ISOTON system go on vacation for two or three months in the summer, stopping training, and return to the gym in the fall, having quite a decent shape, despite the lack of exercise and the absence of any diet. Of course, when practicing this system, clients receive theoretical information about the correct methods of training and diet, therefore, during the holidays, as a rule, they behave in a civilized manner. Naturally, in order to train such adipose tissue in oneself, it is necessary to regularly trigger the release of growth hormone. That is, regularly do local strength exercises before burning to cause stress.
J. M.: Let's get specific practical recommendations. For example, the goal is to remove fat in the abdominal region as quickly as possible. How often should you exercise?
Viktor Seluyanov: Well, first of all, of course, you need to reduce your carbohydrate intake, especially in the afternoon, in order to remake your adipose tissue and make it less sensitive to insulin. Secondly, you need to perform static-dynamic exercises on the abdominal muscles daily and several times a day, doing from 30 to 90 seconds in the approach, depending on the level of training.
J. M.: And from such frequent training, the endocrine system will not be overloaded?
Viktor Seluyanov: If only one muscle is being worked on, then it will not. A man, without overloading the endocrine system, can perform up to 30 approaches per day. Naturally, not all at once.
J. M.: That is, if we usually do three sets in a series at 30-second rest intervals, then during the day we can perform up to 10 such series, evenly distributing them throughout the day?
Viktor Seluyanov: Yes, but in this mode - 10 episodes a day - you can work for two weeks. Then all the same, the endocrine system will begin to overload. But in these two weeks, the result will be visible! However, 10 episodes is, of course, too tough a regimen when it is very necessary to remove the stomach in two weeks. We generally recommend doing a series of ab exercises 30 minutes after each meal.
J. M.: But with this mode of operation, it is possible to quickly get used to the load, and the exercise will not cause pain sufficient for stress. Maybe it makes sense, after the pain during the exercise has decreased, to perform another exercise in static dynamics before the press exercises, for example, squatting? There will always be pain during this exercise.
Viktor Seluyanov: Yes, this is quite a competent approach. For the release of hormones is always preferable basic exercises. This is observed, for example, when training hands. When working with your hands, hormones do not want to stand out - not a large enough muscle group. Therefore, for the best effect, you must first do one approach to the legs. Hormones will be released, and with subsequent approaches to the trained muscles, we will force the hormones to be absorbed by these particular muscle groups. Moreover, one approach to the legs per day is quite enough. You don't have to do it before every episode.
J. M.: Can we always clearly control progress by anthropometric testing?
Viktor Seluyanov A: Basically yes. But there is one aspect not described in the literature. In addition to subcutaneous visceral fat, there is still fat between the muscles. Like bacon fat. Especially a lot of this fat accumulates in the elderly, and this fat must be removed. I personally had to face this problem. I went to Malta to train. I was then 45 years old, and I had not trained for a long time. I bought myself a bicycle and rode it two or three times a day, including in the mountains. I got in good shape, but when I did anthropometric testing a month and a half later, I was somewhat puzzled. Before training, the thigh circumference was 60 cm. After that, it became 56. And despite the fact that strength and, accordingly, muscle mass increased, and the loss of subcutaneous fat could not lead to such a decrease in the circumference of the thigh. And I realized that in this case there was getting rid of intermuscular fat. Unfortunately, it is not possible to determine the amount of intermuscular fat with modern testing methods. Often former athletes that retained muscle volume and came to Gym, are surprised at the strong decline in results. It seems that there is a little fat on the arm (leg). The girth is only 2-3 cm less than it was. Why did the power indicators drop so much? And because the muscles are smaller than it seems. Intermuscular fat preserves the external shape of the muscles, and it is impossible to see the real picture of how much muscle and how much fat. This moment needs to be known and taken into account in training and testing. It is especially pronounced in women and the elderly.
Do you know how any beginner thinks after reading about the exercises "for the press", "for the hips" and for other problem areas? He thinks that, say, if you wave your left leg, it is precisely left leg. The owners of resources, who are generally alien to fitness, think the same way about the problems of hiring competent fitness editors. Well, human psychology only complicates the task. Let's say we don't buy a magazine that says: "Heavy full body exercises to failure." We'll buy a gloss adorned with: "Five Easy and Not Boring Abs Workouts" and a photo of the notorious abs. So it turns out that there seems to be no local fat burning, but the broad masses believe in it. Or does it still exist?
Is local fat burning possible?
Slimming "in one problem areas" wears beautiful name"local fat burning". So the classical theory of fitness strongly denies this phenomenon. On the contrary, the “classic of the genre” is considered to be the very situation when the client loses weight except for problem areas, and they just have to lose fat from them with various “dragonian” methods such as carbohydrate alternation combined with heavy circuit training.
But Professor Seluyanov does not think so. In a recent interview with Iron World, he stated that it is very possible to burn fat, strengthen it and completely “shaking” a certain part of the body. Moreover, in sports, a respected professor does not question this at all.
As an example, it is cited that runners, they say, have the thinnest fat layer on their legs, but fat may well lie on the stomach and back, but skiers have almost no layer all over their bodies. Swimmers have the least "fat" arms and back, and some Caucasian players football clubs greatly exceed the degree of inflated press of football players from the central regions. And all because they stubbornly pump the press at every workout.
Obviously, all of the examples listed do not quite "pump" the problem areas. More precisely, they perform a cyclic load on slow muscle fibers. It turns out that the aerobic theory from the series “we jump for half an hour, we swing the press for half an hour” should lead all the clients of fitness clubs without exception to harmony and relief? Now look around. Are there many slim and sculpted people in your aerobics group? That's the same.
Strictly speaking, Professor Seluyanov considers the fact of local fat burning scientifically proven, but only in relation to athletes who train in a certain mode.
The secret of local fat burning from prof. Seluyanova
So, in order to remove the notorious belly or the layer on the hips, you need to:
- perform exercises in a static-dynamic mode, that is, never completely relax the muscle during the approach;
- minimize or completely eliminate rest between sets;
- train in a circular mode, that is, combining exercises into cycles one after another, and not sequentially performing all sets and repetitions;
- at the end of the workout, arrange “hell” for your problem area, for example, choose 1-3 exercises for the press or hips and perform them until complete muscle failure;
- due to the specifics of the modes, it is necessary to do all this joy almost without weights and in an ultra-repeated mode;
- due to the specifics of the training regimen, there should be no more than two classes per week according to this scheme. Additionally, 2 half-hour aerobics sessions are required, in the "low" heart rate zone, and 3-4 " morning exercises", consisting of 1-2 exercises for the problem area;
- follow a cunning diet. In the days of "long" power circuit training eat mainly protein and vegetables, and 5 hours before training, do not eat at all, and 30-40 minutes before it, eat candy, cookies and drink a glass of juice. On days without long strength training, you can eat as usual, but in the afternoon, reduce the amount of simple carbohydrates, and, in general, it is better to strive for a low-calorie diet. Well, of course, do not overeat, try to fill the need for vitamins, etc.
Why localized fat burning is a theory
You know, here you can either be a supporter or opponent of this system in fitness. So, I can hardly imagine a person who is able to completely abstain from food during the working day for 5 hours, and then work normally training “on candy”. I don’t know, maybe it’s a personal negative experience or a lack of knowledge, but I haven’t met such people. Even in the shaping group, where no food is advocated 4 hours before a workout, people are usually, to put it mildly, sluggish in the class itself, and wave their legs, mostly on enthusiasm.
Suppose such a wonderful person exists. She honestly eats her chicken breasts with kale, and honestly doesn't eat pre-workout, and quite honestly does high-rep circuits without weight. She will certainly lose weight. There are all physiological reasons for this - a calorie deficit, created, in fact, by 2 "unloading and training" days a week, moderate exercise stress, and regularity of the above events.
And now, let's talk about why group aerobic classes do not work for most clients. They are just organized in a similar way. There are two tricks here - for such a scheme to work, the body must already have a stable anabolic background. That is, a person should not be overly stressed by a bunch of training, diet, and other activities. And for group cardio, we usually have beginners, to whom this does not apply. And yet, aerobics increases appetite more than it speeds up metabolism. Typically, an overly aerobic girl's diet includes a bunch of uncontrollably eaten fruits, sweets here and there, and "conditionally healthy" cereal, that is, a lot of simple carbohydrates, and protein on the "leftover principle". Which, coupled with the lack of a power load, leads to a “lack of recomposition” or such a result when, it seems, you do a lot, but you can’t see why.
Elena Selivanova
If you want to reduce the amount of fat in a certain area of your body, then you want to exercise local fat burning. Some say it's possible, others say otherwise. Who is right?
Local fat burning has long been discussed in books, magazines, commercials and more. It seems logical to ordinary people that "which muscle group works, this one loses weight."
However, back in 1971, a study was conducted on tennis players at the University of California. Each of the athletes had a "dominant" hand, which served, respectively, she received a lot of work over the years. One would expect that the layer of subcutaneous fat on this arm would be less than in other areas. However, when measurements were taken, it turned out that this was not the case at all. Both on the left and on the right hand, the layer of subcutaneous fat was the same.
But there are workouts for slender hips, and there are for a flat stomach. Pick up any fitness magazine, you're bound to find six-pack workouts and the like. Does any of this work at all? Can we really influence where the fat burns? Answer A: You cannot directly influence the fat burning site through exercise.
Studies have shown that in a trained muscle, blood flow or polylysis increases (which means fat cells are used for energy), but this does not happen in a large enough volume.
The impossibility of local fat burning has real physiological reasons. The fat found in fat cells exists in a form known as triglycerides. Muscle cells, in turn, cannot directly use triglycerides for energy (for the same reason cars use gasoline instead of crude oil). Fats are broken down into glycerol and free fatty acids, which enter the bloodstream. As a result, the fat used for energy during training can be from any area of the body, and not just from the part that receives the load.
In reality, training a muscle group firstly burns calories, and secondly leads to the growth of this same muscle group, both of which contribute to fat loss, but do not directly lead to the fat burning process in a particular place.
Many of the exercises that people associate with localized fat burning don't really burn that many calories, and if your calorie expenditure is low, you won't be able to lose significant amounts of fat. Performing a long time, in this regard, will be more effective than strength training with iron.
Getting rid of fat occurs throughout the body, provided that you have created a calorie deficit.
You can work your abs out with exercise, but you won't see six-packs without losing fat all over your body, which in turn is facilitated by diet.
Local fat burning is possible!
Interview with a permanent scientific consultant, an outstanding scientist, Professor Viktor Nikolayevich Seluyanov, who developed in detail the method of local fat burning.
IRON WORLD: Hello, Viktor Nikolaevich! What facts can you give that confirm the possibility of local fat burning?
Viktor Seluyanov: Hello! In fact, there is a lot of evidence in the practice of physical culture and sports. We often have to test players. So, the players of the Caucasian republics are very much concerned about their appearance. And having a relief press for them is a very important goal. As a result, even the laziest player on the team performs strength exercises for the abdominal muscles at every training session. As a result, every single player has clearly defined press cubes. And the players of other clubs do not have this. But at the same time, the thickness of the skin-fat folds in other areas practically does not differ from the thickness of the folds of Caucasians.
At the end of the 50s of the last century, the so-called athletic (or better, artistic) women's gymnastics appeared in the USSR, originally invented for people who had finished playing sports. Even before coming to the country of aerobics. Practicing this gymnastics and following the ballet diet (two apples and a glass of kefir a day) gave excellent results.
And about local weight loss, you can cite Mokhova's data. The dissertation was defended at the State Center for Physical and Physical Education (80s). The female subjects were divided into groups, depending on the type of motor activity. One group trained on skis, another ran, the third did rhythmic gymnastics, the fourth - swimming, and the control group - something like physical training. Six months after the classes, anthropometric testing of all participants in the experiment was carried out. It turned out that the one who ran lost fat mainly from the legs, and the one who swam lost fat from the arms, because the experiment involved non-athletes women who did not know how to use their legs properly in swimming and kept themselves on the water mainly due to the muscles of the hands. In rhythmic gymnastics and skiing, fat went away evenly. And then it became clear that, depending on the types of exercises performed, the removal of fat from body segments would also depend.
Later, a new type of physical exercise appeared in the country - shaping (from the English shaping - shaping), and in shaping they were engaged directly in the shape of the body. Those involved first did circular exercises for all muscle groups, then for problem areas, that is, for certain muscle groups, so that fat would go there (and this is local weight loss). The first circle was done on all 12 muscle groups, and the second, third and fourth - on those groups where there was excess fat. And the result was positive. They trained the abdominal muscles - the fat left the abdomen, they trained the quadriceps muscle of the thigh - the fat left with the quadriceps. And when the fat was more or less gone, exercises were done to develop muscle mass.
The scientific rationale was primitive: they say, fat is lost because lipolysis is active during low-intensity training. The idea is correct, but when shaping, local strength exercises are performed at a high pace for 1-2 minutes. to exhaustion, to a heart rate of more than 160 beats / min., sometimes up to 200 beats / min. What kind of lipolysis can we talk about after that, but local weight loss is happening!
J. M.: How can this be explained from the point of view of classical physiology?
Viktor Seluyanov A: We have a sympathetic nervous system. And when we start exercising, it activates. Under the action of signals passing through the sympathetic nerves, excitation comes not only to the muscles, but also to the fat located above the muscle. These signals also come to the adrenal glands, to their medulla, and from there adrenaline and norepinephrine begin to be released. These hormones enter the general circulation and are absorbed from it by those tissues that are active. That is, if an athlete trains one muscle group, then adrenaline will flow there. And in the muscle group, and in the adipose tissue located above this muscle group.
J. M.: Should the load be stressful?
Viktor Seluyanov: As a rule, these are the so-called gymnastic strength exercises, which are done for 20-30 repetitions per approach and cause severe acidification, a burning sensation, which leads to painful stress.
When performing aerobic exercises that involve many muscle groups, adrenaline and norepinephrine are distributed throughout the body and contribute to overall weight loss. But the most interesting thing in the mechanism of local weight loss is different. A neurotransmitter is released from the endings of the sympathetic nervous system. And if acetylcholine serves as a mediator in muscles, then in the sympathetic NS, which activates adipose tissue, norepinephrine is released as a mediator.
J. M.: What exercises are most effective for local fat burning?
Viktor Seluyanov: The most effective exercises are performed in statodynamics. We already talked about this training regimen when we described a technique aimed at hyperplasia of myofibrils in the OMF. They cause severe pain stress, while the weight of the burden is insignificant, which allows you not to strain the articular-ligamentous apparatus. The endocrine system is excited, activating the sympathetic nervous system, it sends signals to where the source of stress comes from. When the muscle is tense, the blood flow there is difficult, and in the adipose tissue, the blood flow does not stop, and hormones come there during the exercise. The exercise time depends on the endurance of a particular person, but should be within 20-40 seconds. It is necessary to navigate so that a strong burning sensation is from 4 to 8 seconds in each approach. This is enough to activate hormones. Another important point: when performing exercises in this mode, due to the activation of hormones, the metabolism is intensified by 1.5 times, which lasts for 12–24 hours.
J. M.: Does the process of splitting fat occur during work or after its completion?
Viktor Seluyanov: If we are talking about norepinephrine and adrenaline, then lipolysis occurs directly during work and in the next five minutes after its completion. These hormones are easily attached to the outer membrane and do not enter the cell. Their main role is to activate cell metabolism. Anabolic hormones, such as growth hormone, can already penetrate into the active cell. But growth hormone has a much more prolonged action. It enters the fat cell and stays there for several days until it is disposed of. And he expels fat all night into the general bloodstream. If you have not used up your glycogen and fat reserves, then he has nowhere to go, he can return to another segment of the body, and if energy consumption occurred during training, then this fat will go to restore the energy potential of the muscles and plastic processes. We lose weight and build muscle mainly at night, during sleep. And not under the influence of adrenaline and norepinephrine, but under the influence of growth hormone and testosterone. But if we talk about women, then they have little testosterone, and the main factor stimulating the release of fatty acids into the blood is growth hormone. In men and women, this hormone is secreted in equal amounts.
J. M.: On a number of power sports forums, in topics about local fat burning, a quote from the book “Healthy training according to the ISOTONE system” is often quoted: “Unfortunately, the distribution of fat is under strong genetic control. Therefore, "locally" fat can only be removed surgically - liposuction. And they ask, how can Professor Seluyanov talk about local fat burning, if he himself writes the opposite in his book?
Viktor Seluyanov: This book was written by me in collaboration with Evgeny Myakinchenko, and he wrote the quoted section. At that time, he intensively studied aerobics, collaborated with Russian and foreign specialists, wrote a book on aerobics. Perhaps he inserted the text for aerobics imprudently into the book about the ISOTON system. I did not correct the text before printing, because I could not admit that my students, who experimentally showed the possibility of local weight loss, could write such an incorrect text. My opinion about local fat burning is unequivocal. This is a scientifically established fact.
J. M.: What can you say about dietary recommendations during the period of getting rid of excess fat?
Viktor Seluyanov: There is a training day when we do a static-dynamic workout. Low calorie content is associated with hunger, and hunger is associated with brain function. In order to “turn off” the brain from hunger, it is necessary to constantly introduce small doses of carbohydrates before and during training sessions, as well as immediately after them. Isotonic drinks can be used, they do not cause insulin release, but a slight increase in blood glucose concentration contributes to the normal activity of the brain. There are other products that help normalize brain activity on a reduced calorie diet. For example, at night we recommend taking lean meat.
J. M.: To increase the concentration of amino acids in the blood during sleep?
Viktor Seluyanov: Not only. In addition to the building material itself, lean meat contains a number of ingredients that can be absorbed in the brain instead of glucose. For example, ketones.
J. M.: What should we take after a fat burning workout?
Viktor Seluyanov: After training, be sure to take a small portion of carbohydrates that do not lead to the release of insulin. For example, eat one candy and drink an isotonic drink. The principle is very simple. Eating large amounts of carbohydrates or carbohydrates with a high glycemic index leads to a significant increase in blood sugar levels. This leads to a reactive release of insulin, the hormone responsible for fat deposition. If you regularly stimulate the release of insulin, then the adipose tissue will get used to this state. Receptors will be formed that will bind to insulin, and the cell will begin to consume carbohydrates to turn them into fat. And if you stimulate receptors that will bind to somatotropin and conduct it inside the cell, then adipose tissue will be built according to a completely different principle. She will be ready to give fat, and insulin is poorly perceived, because she will have few of the receptors that bind to it. Therefore, people who are fasting stimulate the development of receptors that bind to insulin, and under the influence of our isotonic exercises, the opposite is true. Adipose tissue is rebuilt. If a person was starving or sitting on a strict diet, then as soon as he switches to a normal diet, the amount of fat mass in him immediately begins to increase and returns to its original level, or even exceeds it. But for people who practice according to our method, this does not happen. Our women who use the ISOTON system go on vacation for two or three months in the summer, stopping training, and return to the gym in the fall, having quite a decent shape, despite the lack of exercise and the absence of any diet. Of course, when practicing this system, clients receive theoretical information about the correct methods of training and diet, therefore, during the holidays, as a rule, they behave in a civilized manner. Naturally, in order to train such adipose tissue in oneself, it is necessary to regularly trigger the release of growth hormone. That is, regularly do local strength exercises before burning to cause stress.
J. M.: Let's move on to specific practical recommendations. For example, the goal is to remove fat in the abdominal region as quickly as possible. How often should you exercise?
Viktor Seluyanov: Well, first of all, of course, you need to reduce your carbohydrate intake, especially in the afternoon, in order to remake your adipose tissue and make it less sensitive to insulin. Secondly, you need to perform static-dynamic exercises on the abdominal muscles daily and several times a day, doing from 30 to 90 seconds in the approach, depending on the level of training.
J. M.: And from such frequent training, the endocrine system will not be overloaded?
Viktor Seluyanov: If only one muscle is being worked on, then it will not. A man, without overloading the endocrine system, can perform up to 30 approaches per day. Naturally, not all at once.
J. M.: That is, if we usually do three sets in a series at 30-second rest intervals, then during the day we can perform up to 10 such series, evenly distributing them throughout the day?
Viktor Seluyanov: Yes, but in this mode - 10 episodes a day - you can work for two weeks. Then all the same, the endocrine system will begin to overload. But in these two weeks, the result will be visible! However, 10 episodes is, of course, too tough a regimen when it is very necessary to remove the stomach in two weeks. We generally recommend doing a series of ab exercises 30 minutes after each meal.
J. M.: But with this mode of operation, it is possible to quickly get used to the load, and the exercise will not cause pain sufficient for stress. Maybe it makes sense, after the pain during the exercise has decreased, to perform another exercise in static dynamics before the press exercises, for example, squatting? There will always be pain during this exercise.
Viktor Seluyanov: Yes, this is quite a competent approach. For the release of hormones, basic exercises are always preferable. This is observed, for example, when training hands. When working with your hands, hormones do not want to stand out - not a large enough muscle group. Therefore, for the best effect, you must first do one approach to the legs. Hormones will be released, and with subsequent approaches to the trained muscles, we will force the hormones to be absorbed by these particular muscle groups. Moreover, one approach to the legs per day is quite enough. You don't have to do it before every episode.
J. M.: Can we always clearly control progress by anthropometric testing?
Viktor Seluyanov A: Basically yes. But there is one aspect not described in the literature. In addition to subcutaneous and visceral fat, there is also fat between the muscles. Like bacon fat. Especially a lot of this fat accumulates in the elderly, and this fat must be removed. I personally had to face this problem. I went to Malta to train. I was then 45 years old, and I had not trained for a long time. I bought myself a bicycle and rode it two or three times a day, including in the mountains. I got in good shape, but when I did anthropometric testing a month and a half later, I was somewhat puzzled. Before training, the thigh circumference was 60 cm. After it became 56. And despite the fact that strength and, accordingly, muscle mass increased, and the loss of subcutaneous fat could not lead to such a decrease in thigh circumference. And I realized that in this case there was getting rid of intermuscular fat. Unfortunately, it is not possible to determine the amount of intermuscular fat with modern testing methods. Often, former athletes who have retained muscle volume and come to the gym are surprised at the strong decrease in results. It seems that there is a little fat on the arm (leg). The girth is only 2-3 cm less than it was. Why did the power indicators drop so much? And because the muscles are smaller than it seems. Intermuscular fat preserves the external shape of the muscles, and it is impossible to see the real picture of how much muscle and how much fat. This moment needs to be known and taken into account in training and testing. It is especially pronounced in women and the elderly.
If you want to train correctly, then you cannot do without the advice of a qualified specialist. Seluyanov Viktor Nikolaevich, the head of the scientific laboratory "IT in sports", which was organized at the Moscow Institute of Physics and Technology, can be attributed to these. Seluyanov's training methods are based on the features of the physiological structure human body. Yes, give up strength exercises recommended for people who have atherosclerotic plaques. Neglect of this recommendation can cause blockage of the arteries due to the detachment of these same plaques. They can come off due to increased pressure during exercise.
Methods of bodybuilding training according to Seluyanov Viktor Nikolaevich
Being engaged in bodybuilding, you need to understand how to properly perform different kinds exercises. To do this, you need to be familiar with the work of the musculoskeletal system when performing a certain type of exercise. Otherwise, there is a risk of injuring the body. For example, if you are doing squats using heavy weight and tilt the body incorrectly, you can injure the lumbar.
During training, when performing each exercise, it is imperative to achieve tension: full and maximum. You can achieve this in one of the following ways:
- high intensity. With this method of training, the required number of repetitions is from 1 to 3. The main advantage of this training process is the lack of accumulation of products due to which protein synthesis occurs. This method of training helps to improve neuromuscular control;
- average intensity. Up to 12 repetitions are performed in one approach. One exercise takes an average of 70 seconds. The greatest effect will give the exercise to the limit. It is important not to neglect the implementation of the last few approaches, they give the best result;
- low intensity training. The required number of repetitions is up to 25 at a time. The duration of one exercise does not exceed 70 seconds. Throughout the approach, it is not allowed to relax the muscles. Rest between sets varies from 20 to 60 seconds.
Bodybuilding training program according to Seluyanov - what and how to do
Training program divided 4 days:
- on Monday, the athlete needs to complete a developmental workout for the spinal muscles (trapezium and deltas). 4-9 sets per exercise. Other muscle groups are trained with less intensity - 1-2 sets;
- Tuesday - training for the extensors of the arms and abdominal muscles. Training mode - developing - 4-9 sets;
- Thursday - work on the extensor muscles of the legs and the flexor muscles of the arms. 4-9 sets. The remaining muscle groups train with less intensity (1-2 sets);
- Friday - work on the bending joints of the legs. Perform 4-9 sets per exercise.
If you are not sure how to properly perform all the above techniques, be sure to watch the Seluyanov training video to avoid injury.
Seluyanov interval training - the main principles
The interval training method according to Seluyanov should be built in compliance with the following main principles:
- You don't need to overload your body. It is necessary to correctly distribute the load depending on the goals of the training: an increase in strength, endurance or speed. It is necessary to select the load on the body, taking into account the age of the athlete. For example, it is necessary to engage in rocking the heart (increase the volume of beats) from the age of 18. Until this age, it is necessary to engage in the development of physiological qualities;
- the main goal of interval training is to achieve a certain balance between oxygen consumption muscle tissue and heart muscle. It is thanks to the achievement of this balance that the athlete will be able to withstand fairly large loads;
- First stage interval training- it is necessary to create strong muscle fibers that will process lipid cells and lactic acid. This stage can be called fat burning training. After preparing the muscles, the athlete needs to begin to increase the stroke volume of the heart. This can be done by giving the body long-term static loads with a pulse of 100-120 beats. Long-term loads are intended to increase the "elasticity" of the heart. This is ensured by the fact that the heart begins to stretch due to the constant flow of blood in large volumes. You can increase the heart in volume by almost 2 times, since it is a “hanging” organ, unlike the musculoskeletal system. With this method of increasing the volume of the heart, anabolic steroids, amino acids and gainers are recommended for admission. They need to be consumed in small doses. Keep in mind that with regular use of steroids and a lack of protein in the body, dystrophy of muscle fibers may begin.
The peak of training, according to Seluyanov, is the saturation of muscles, including skeletal muscles, with mitochondria. This happens as a result of regular workouts, and due to dynamic pushes - training for speed, races and other competitions.
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