How to lose weight if you have lower body obesity and subcutaneous fat accumulation? Follow the experts to train your muscles and then do aerobics to burn fat successfully

Do you have the annoying problem of lower body obesity? Every time you go shopping, you can only see others wearing cute short skirts, hot pants, and tights, while you shake your head and sigh at your own fat legs? Experts say that if you want to avoid excessive accumulation of subcutaneous fat and cause obesity in the lower body, it is not enough to just do aerobic exercise, you must also have an appropriate amount of muscle to assist. Therefore, it is very important to create a suitable sports training plan!

Are you pear or apple shaped? Subcutaneous fat vs. visceral fat: Is obesity related to gender?

Japan's chief physical trainer James Shuichi Nakano wrote in his book "The Doctor Says "Please Exercise!" The Most Powerful Symptomatic Exercise Guide for Women Japan's Chief Physical Trainer Teaches You: 5 minutes at a time to improve obesity, edema, autonomic nervous system disorders, and menopausal discomfort! ” mentioned in the book, “Obesity” is simple to say, but in fact, according to the different locations of fat accumulation, it can be divided into different types of obesity.

Among them, the most common type of obesity among women is "subcutaneous fat type obesity". Because subcutaneous fat is mainly stored in the lower body, this type of obese people mostly have a "pear-shaped body" with fatter hips and legs. On the other hand, the most common type of obesity among men is "visceral fat obesity". Since visceral fat attaches around the internal organs, a circle of fat will grow on the abdomen, turning it into a medium-sized "apple-shaped body".

Although both subcutaneous fat and visceral fat are sources of energy stored and reserved by the body just in case. However, the fat that is easily consumed and used by the human body earlier during exercise is visceral fat, while subcutaneous fat is consumed later.

This is why many people often find that male friends around them can tighten their abdomens by reviewing their eating habits and exercising, often in just two to three months; but it takes female friends longer and more patience to exercise to eliminate subcutaneous fat.

The annoying problem of lower body obesity is a common problem for many female friends.

Is it right to do aerobic exercise first to lose weight? If you have little muscle mass, it is difficult to see the effect of aerobic exercise

Is there no more efficient way to help female friends eliminate subcutaneous fat? In this regard, trainer James Shuichi Nakano pointed out that for female friends, the biggest bottleneck in eliminating subcutaneous fat obesity is that many women have very little muscle mass, especially those who lack exercise for a long time. Therefore, if you want to get rid of subcutaneous fat, the first step should be to do muscle training and actually increase muscle mass.

He also mentioned that when he was guiding students to lose weight and do exercise, the initial training design direction was to focus on lower body strength training; the aerobic exercise part was only used as a warm-up exercise, which lasted about 5 to 15 minutes. But why should we train our lower body specifically? This is because the buttocks and thighs have large muscles, and by mobilizing the large muscles through muscle training, muscle mass can be increased efficiently. After the muscles have fully grown, aerobic exercise will be incorporated into the training. But it is worth noting that for some people with severe lack of muscle strength, if they want to really increase muscle mass, it sometimes takes more than half a year of training.

In addition, especially for people who are particularly obese, if they suddenly start jogging, it may sometimes cause knee pain. Because of heavy weight and lack of muscle strength, it will cause great impact on the knees. Therefore, this type of people should focus more on diet control and muscle training in the initial 2 to 3 months of weight loss. It is best to formally engage in aerobic exercise after the weight has been reduced to a certain extent and muscle strength has been developed.

After successfully developing muscle strength, what should you pay attention to when engaging in aerobic exercise? Trainer James Shuichi Nakano reminded the public to pay attention to the intensity of exercise. If you take a leisurely walk with the intention of taking a walk, the intensity will be too low and the fat burning effect will be insufficient. So please swing your arms vigorously, increase your stride, walk with an exercise mentality, and exercise until you are out of breath.

Enhance fat burning? It is better to do strength training first and then aerobic exercise. This exercise will give you extra points for subcutaneous fat obesity.

In addition, trainer James Shuichi Nakano also shared that according to research, if you want to enhance the effect of fat elimination, it is recommended to do muscle training first and then aerobic exercise in your daily exercise schedule. Because muscle training helps the body release adrenaline and growth hormones that break down fat; so if you follow this sequence of strength training and then aerobic exercise, fat can be burned more efficiently and will be more effective.

The following is a set of symptomatic exercises that combines muscle training and aerobic exercise, especially for friends with "subcutaneous fat obesity" who are troubled by lower body obesity, and is provided for everyone as a reference for daily self-training and maintenance:

【Lower body muscle training】

Lower body muscle training not only exercises the large muscles in the buttocks and thighs, but also exercises the inner thighs. Most women have weak inner thigh muscles, and it is said that exercising this area can also provide benefits such as improved posture.

Lifting your hips (feet) can help exercise your hip (buttocks) muscles. (Photo provided by Ark Culture)

① Lift your hips (feet) - hips (buttocks), slightly lower intensity

1. Lie on your back with your knees raised. While slowly counting to 4, use the muscles in the back of your thighs and buttocks to lift your buttocks up.

2. After lifting your body until it is in a straight line, count to 4 and slowly lower your hips. Aim for 20 reps x 2 sets.

The adduction movement is mainly performed by using the inner thigh muscles, which can help to mobilize and train the inner thigh muscle strength. (Photo provided by Ark Culture)

②Adduction - inner thigh, slightly lower intensity

1. Lie on your side with your upper foot extended forward. Use your upper hand to support the ground for balance. Use the muscles on the inside of your thigh to slowly lift your lower foot up while counting to 4.

2. Lift the lower foot to the limit, count to 4, and then slowly lower it. Aim for 20 reps x 2 sets. Switching sides is done in the same way.

Place your hands on the work surface or desk, take a wide step apart your feet, and do squats with your hands on the desk to exercise your entire thighs. (Photo provided by Ark Culture)

③Desk squat—whole thigh, slightly lower intensity

1. Place your hands on the work surface or desk, and take a wide step apart with your feet. With your chest open and your back straight, move your waist down as if you were sitting in a chair.

2. Keep your back straight, count 1, 2, 3, 4, and take 4 seconds to straighten your knees. After standing up straight, take the same amount of time to return to the position in action 1. Aim for 20 reps x 2 sets.

【Step pedal exercise】

Step pedal exercise is the so-called "step aerobic exercise". This sport can be played at home, so it is not affected by the weather. If you don't have stair treads at home, you can use the height difference of the stairs to make them.

Basic stepping exercise is the so-called "step aerobic exercise" and the movements are simple and easy to learn. (Photo provided by Ark Culture)

① Basic pedal exercise - aerobic exercise, slightly lower intensity

1. Stand in front of the stair step and place one foot on the stair step.

2. Place your other foot on the step. When descending the floor, go down first with the foot that first stepped on the step. Take 1 second to step up the stair step and another 1 second to step down. Switch feet every 30 seconds, and aim to continue doing this for 15 minutes.

The key to basic pedaling exercises and knee lifts is to actually lift your knees and thighs with each movement. (Photo provided by Ark Culture)

② Basic step exercise & knee lifts - aerobic exercise, slightly higher intensity

1. Stand in front of the stair step. Place one foot on the step.

2. Lift the other foot toward your chest. Return your raised foot straight back to the floor, off the step. Spend 1 second raising your knees, then 1 second lowering them to the floor. Change which foot steps on the staircase first each time, and aim to continue doing this for 15 minutes.