Over the years many people have asked how to lose fat in certain body parts. For example, eliminating the fat in the abdomen, thighs, waist and other parts of the body. This term is known as spot reduction, which removes fat in certain body parts.
Ironically, many people already believe this as the one thing that made sense. In fact, some studies do not support the theory of spot reduction. Why is that?
Facts Spot Reduction
Many people believe in spot reduction effectiveness in reducing levels of fat in certain body parts. The reason is simple, if certain parts of the body is trained so fat in that section will be eroded.The most common misconception up until now is that by doing sit-ups, crunches or other abdominal exercises to get rid of fat in the abdominal area and make a flat belly. In fact, not that way your body burns fat.
Well, to be more clear. Let us see what actually happens to your body during exercise to burn fat. In there are two things that happen in the body during and after exercise, namely:
1. Muscle Development
When you exercise muscle tissue will be in stress and damage. The body responds to this by rebuilding damaged muscle tissue into muscle tissue stronger. Muscle will continue to adapt and evolve as weight training you provide.Muscle repair process also requires adequate nutrition and sufficient rest. When muscle mass growth, called hypertrophy, the muscle tissue will look more prominent, or commonly referred to as 'muscle toning'. Not only occurs in men, this process can also be experienced by women.
2. Fat Reduction
In addition to the process of muscle growth, there is also the 'fat reduction'. This is where the fat cells are broken down by the body and used as energy reserves.The fat cells themselves are a combination of fat and sugar that has been converted through a chemical process in the digestive process. The cells that the body uses fat as energy reserves are also known as triglycerides.
Triglycerides are a combination of 3 fatty acids and 1 glycerol molecule. Glycerol itself is sugar in different forms. Glycerol can be converted into glucose which changed again into glycogen to fuel muscle contractions.
Well, after a long workout like running, swimming, weight training, or aerobics, levels of glycogen in the muscles will decrease. As a result, the body will use the body's blood sugar (glucose) and convert it into glycogen as fuel.
If the glucose in the body is reduced, the body will look for other energy reserves is to break down fat cells stored, or even using muscle tissue as fuel. Many athletes use BCAA supplementation to prevent the body from using muscle as fuel in order to maintain their muscle mass.
In essence, breaking the fat cells will occur when the body's blood glucose decreased. While certain muscles in the body can not affect fat cells directly. That is why 'spot reduction' or reduce fat in certain body parts to be impossible, because the body will decide for themselves where the fat will be burned as energy.
Studies Supporting Spot Reduction
However, a few years ago there was a researcher who claimed he had found the fact that spot reduction is possible. After studying the effects of exercise knee extensions, some proven fat decreased in the knee (Stallknecht et al, 2006).However, this study only small-scale conclusions not supported by evidence. Moreover, if we see that the knee is not a part of the body fat, so the body can get rid of the fat in this area under normal circumstances once.
Genetic factors also play an important role when determining the body where fat will be burned first. It could be that your body fat in the thighs will select first and then the arms. And it may be that belly fat in your body as a last resort.
Now the important thing is, how do you maximize your body's fat burning process as well as meet the nutritional needs supporters. After that, let your body that determines which parts of fat will be burned.
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