Unfortunately, most representatives of the fair sex on the body have places where fat is deposited in a larger amount. These areas are called problematic. And the truth, they do not bring joy. Women are puzzled about how to get rid of” problem areas”, and some do not know where they come from. We’ll help you understand all this. Carefully read the article below.
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As a rule, the category” problems ” in women includes the waist, hips and buttocks, some still have triceps. With poor Nutrition and the absence of physical loads, fats appear in the first place. The booty from cellulite “the “ears” on the hips and the wide waist of the beauty of the female figure do not give, on the contrary. You can “drive” weight for a long time, but without understanding the reasons for the appearance of fat in certain areas, it is unlikely to get rid of it once and for all.
“Problem areas” of the female figure: why appear and how to eliminate
Scientific facts about female physiology
Receptors that block fat processing are in any body, regardless of sex. In men, they are localized in the waist and lower press, and in women in the abdomen and hips. The hated fat that everyone dreams of getting rid of is deferred triglycerides. We do not interfere with the concentrated fat in the muscles, everyone wants to remove adipose tissue, these fat deposits in the body. This tissue consists of cells called adibocytes. Their function is to retain the accumulated triglyceride droplets, which serve as a source of energy for the body. In the form of adibocytes in the body, potential energy is stored in 60-100 thousand kcal. To use it and lose fat, you need to establish the process of splitting fat cells-lipolysis.
How is lipolysis performed?
As a result of lipolysis, triglycerides break down into three separate fatty acids and one glycerol molecule. Fatty acids bind to the protein in the blood, are transported to active tissues, where they can then be burned. The better the blood flow, the more fatty acids are “prepared ” for combustion. Completely fat will disappear only when there will be no acids in the body. It all comes down to ensuring normal blood flow in all areas, including “problem” areas. This is where the answer to the most relevant female question lies.
Scientists have proved that in the area of the hips, abdomen and waist, blood flow is poor, so fatty acids accumulate in it, which is very difficult to burn.
So what to do? The exercises! It is the physical activities that will help adjust blood flow and burn fat where you want it most.
How to remove fat from “problem ” areas with the help of cardio workouts?
Strength exercises are aimed at developing muscle mass, and cardio will help to reduce weight quickly enough. Practice has proven the effectiveness of high-intensity interval training (WIT), which consists in alternating the load during exercise. For example, a 500-meter run and a subsequent 500-meter walk, then all new.
Regardless of your endurance, you can not run for a long time quickly, and the alternation of running with walking will help to extend the training time, as well as increase the distance. If without a stop you can master a kilometer, then with a respite in the form of a walk will be able to overcome a total distance of 2-3 kilometers. If the strength leaves you, replace the run with walking with a jump, its intensity is lower than that of the Sprint, but higher than that of normal walking. And now imagine what it’s like to hit the hated fat!
Other types of cardio
Of course, running is not the only option for cardio training. There are many others, no less effective:
Swimming. In addition to weight loss helps to strengthen the bark, as well as the overall health of the body.
Cycling. Occupation is not only pleasant, but also useful. You can arrange family walks on bicycles, then they will not be perceived as exhausting training, but as a pleasant pastime.
The elliptical cross trainer. Helps fat to burn and muscles to pump. The greatest load falls on the quadriceps (anterior muscles of the legs) and triceps (back of the arms).
Step-aerobics. If possible, sign up for group classes, teamwork is always motivating to achieve better results. For training at home, in the absence of support for Step, use a low chair. The main thing is that it is stable.
Jump rope. The intensity is also better to change, a minute to jump as fast as possible, and then as much to walk on the spot.
The minimum duration of training is 15-20 minutes, with time it is recommended to increase the duration.
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