如何減掉腰間贅肉?

如何減掉腰間贅肉?

If you ask almost any fitness professional how to lose your love handles, they will tell you two things: No amount of abdominal crunches will make a difference if you don't first improve your diet and exercise regimen.

如果你問幾乎所有的健身專業(yè)人士如何減掉腰間贅肉，他們會告訴你兩件事:如果你不首先改善飲食和鍛煉方案，再多的仰臥起坐也無濟(jì)于事。

And there is no such thing as "spot reducing" when it comes to fat loss, so you can't target this area alone.

在減肥方面，沒有所謂的“區(qū)域減少”，所以你不能只針對這個區(qū)域。

Love handles, the pinchable fat on both sides of your stomach that leads to a "muffin top" appearance, are especially stubborn. They do not respond as quickly to diet and exercise changes as the more dangerous visceral fat that is deep within your abdomen and leads to more of a "potbelly" appearance.

腰間贅肉尤其頑固。腰間贅肉是腹部兩側(cè)的可捏脂肪，會讓你看起來像個“松餅頭”。它們對飲食和運(yùn)動變化的反應(yīng)不如腹部深處更危險(xiǎn)的內(nèi)臟脂肪反應(yīng)快，這些內(nèi)臟脂肪會讓你看起來更像“大肚腩”。

If you are a woman and your waist is larger than 35 inches around or a man with a waist size greater than 40 inches, you will lose the deep belly fat first. This is actually better for your health, as visceral fat has been linked to numerous medical issues, including high blood pressure, high cholesterol, pre-diabetes and inflammation.

如果你是一位腰圍大于35英寸的女性，或者腰圍大于40英寸的男性，你首先會減掉腹部的脂肪。這實(shí)際上對你的健康更好，因?yàn)閮?nèi)臟脂肪與許多醫(yī)學(xué)問題有關(guān)，包括高血壓、高膽固醇、糖尿病前期和炎癥。

To lose the subcutaneous fat that forms not-so-lovable love handles (or excess fat on your hips, thighs and buttocks), it's going to take even more time and effort.

想要減掉不那么可愛的皮下脂肪(或者臀部、大腿和臀部多余的脂肪)，需要更多的時間和精力。

What is the best diet for losing your love handles? The one you can stick with long-term, as it's not going to be quick or easy for most people. This is especially true for men, as this is often the last place on their body where they lose weight.

減肥的最佳飲食是什么?你可以長期堅(jiān)持，因?yàn)閷Υ蠖鄶?shù)人來說，這不會很快或很容易。對于男性來說尤其如此，因?yàn)檫@通常是他們身體上最后一個減肥的地方。

In terms of specific exercise recommendations, three top trainers shared the advice they give their A-list clients.

在具體的鍛煉建議方面，三位頂級教練分享了他們給一線客戶的建議。

Gunnar Peterson, who trains Hollywood actors and professional athletes including the NBA's Los Angeles Lakers, advocates a comprehensive lifestyle approach that includes clean eating, adequate sleep, stress management, plenty of hydration, and sprint work mixed with steady-state cardio on alternate days to optimize fat burning.

岡納·彼得森(Gunnar Peterson)是好萊塢演員和職業(yè)運(yùn)動員的培訓(xùn)師，其中包括NBA洛杉磯湖人隊(duì)(Los Angeles Lakers)。他倡導(dǎo)一種全面的生活方式，包括干凈的飲食、充足的睡眠、壓力管理、充足的補(bǔ)水和短跑訓(xùn)練，以及每隔一天進(jìn)行一次穩(wěn)定的有氧運(yùn)動，以優(yōu)化脂肪燃燒。

Sprint work, also known as high-intensity interval training, involves alternating periods of maximum effort with periods of recovery (not be confused with rest). The duration of sprints can increase and recovery periods can decrease as your fitness levels improve. Steady-state cardio involves working out at approximately 65% to 85% of your maximum heart rate for at least 30 minutes.

沖刺工作，也被稱為高強(qiáng)度間歇訓(xùn)練，包括最大努力和恢復(fù)期的交替(不要與休息混淆)。隨著你的健康水平的提高，沖刺的時間會增加，恢復(fù)的時間會減少。穩(wěn)定狀態(tài)的有氧運(yùn)動包括以最高心率的65%到85%進(jìn)行至少30分鐘的鍛煉。

One exercise Peterson does not recommend for reducing love handles is side bends with heavy weights. This type of exercise can actually exacerbate the appearance of love handles by increasing the size of the underlying external oblique muscles. Instead, he recommends working all of the abdominal muscles, not just the obliques, in multiple planes of motion. Exercises that reach those areas include wood chops, medicine ball rotations, medicine ball slams (at a variety of angles) and banded overhead extensions side to side and back to front.

彼得森不推薦的一種減少腰間贅肉的運(yùn)動是負(fù)重側(cè)彎。這種類型的運(yùn)動實(shí)際上會增加潛在的外斜肌的大小，從而加劇腰間贅肉的出現(xiàn)。相反，他建議讓所有腹部肌肉，而不僅僅是腹斜肌，在多個運(yùn)動平面上運(yùn)動。達(dá)到這些區(qū)域的練習(xí)包括木排、藥物球旋轉(zhuǎn)、藥物球重?fù)?以各種角度)和頭頂上的帶狀伸展，從一邊到另一邊，再從后面到前面。

Ami Jampolis, a top San Francisco Bay Area trainer (and, full disclosure, my sister), recommends high-intensity circuit training several times a week to build or maintain calorie-burning muscle, along with several days of steady-state cardiovascular training.

舊金山灣區(qū)(San Francisco Bay Area)的頂級健身教練Ami Jampolis建議每周進(jìn)行幾次高強(qiáng)度的循環(huán)訓(xùn)練，以鍛煉或維持燃燒卡路里的肌肉，同時進(jìn)行幾天穩(wěn)定的心血管訓(xùn)練。

Although their approaches may vary, professionals agree with the popular saying "abs are made in the kitchen, not the gym." If you really want to lose your love handles, start by finding a diet plan that works for you and that you can stick with long-term, and then build in an exercise program that works with your current fitness level, exercise preference, budget and schedule.

盡管他們的方法各不相同，但專業(yè)人士都同意這句流行的說法:“腹肌是在廚房里形成的，而不是在健身房。”如果你真的想減掉腰間贅肉，那就從找到一個適合自己的、可以長期堅(jiān)持的節(jié)食計(jì)劃開始，然后制定一個與你目前的健康水平、鍛煉偏好、預(yù)算和時間表相適應(yīng)的鍛煉計(jì)劃。