askenglish的部落格

可以局部腹部減肥...??? Can we spot-reduce belly fat...???

最近有些人問到我腹肌訓練與腹部減肥的問題，索性就來談談這個大家關心的話題。

您可能已經了解腹部脂肪危險，這是直接關係到如心血管疾病，糖尿病，甚至癌症的問題。最深的一層腹部脂肪是尤其危險。它不容易被看到或觸及，這一層深層的腹腔油脂構成極大的健康風險。

實際上，這些內臟脂肪細胞會產生激素或其它有害物質，進一步影響你的健康。其中著名的例子就是，它可能會增加胰島素抗拒性。

這些脂肪就儲存於內臟邊及內臟之間的腹腔間隙中。那你會問這樣的佈局是如何造成危險的呢？　例如，肝臟旁邊的脂肪就會滲入肝臟中而導致脂肪肝，進而也造成胰島素抵拒性進而為糖尿病進行鋪路。

運動減肥像是有氧運動有助於整體性的減少身體脂肪，當然也包括你的腹部。請記住---減肥只能“全面性減肥"，天下沒有"局部減肥"這種事。你不可能局部焦點式的燒掉腹部脂肪！話雖如此，當你一開始鍛煉的時侯，腹部脂肪通常是先被燃燒掉的。所以，無所謂你現在是什麼樣的身材，要擁有傲人的腹肌，一定要把重點設定在卡路里燃燒式的運動及低油質高營養的飲食，而不是拼命作仰臥起坐。如果你的腹部肌肉完全在油脂覆蓋下，無論你一天作數百個仰臥起坐，也不會見到半點成效的。

You may already understand the risks associated with belly fat, which is directly linked to problems such as cardiovascular disease, diabetes, and even cancer. The deepest layer of belly fat is especially dangerous. It can't be seen or touched easily and it poses great health risks.

These visceral fat cells actually produce hormones and other substances that can affect your health. For example, it may increase insulin resistance.

Those fat are located right next to and in between organs in your abdominal cavity. How could this layout be dangerous? For instance, the fat by the liver drains into it and causes a fatty liver, creating a huge risk factor for insulin resistance and setting the stage for Type-II diabetes.

Exercise for weight loss such as aerobic exercise will facilitate fat loss all over your body, including your belly. Keep in mind---it's "all over", not "partially". You can't "spot-burn" belly fat! The good news is Belly fat is usually the first to burn off when you exercise. So doesn't matter what kind of body shape are you in, just make sure you focus on doing calorie-burning exercises & low-fat/high-nutrition diet, rather than killing yourself by doing tons of sit-ups or crunches everyday. If your abdominal muscles are fully covered underneath the belly fat, your 6 packs (or 8 packs) won't show at all regardless the hundreds of sit-ups you do everyday.