如何减掉腰间赘肉?

如何减掉腰间赘肉?

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.

如果你问几乎所有的健身专业人士如何减掉腰间赘肉，他们会告诉你两件事:如果你不首先改善饮食和锻炼方案，再多的仰卧起坐也无济于事。

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

在减肥方面，没有所谓的“区域减少”，所以你不能只针对这个区域。

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.

腰间赘肉尤其顽固。腰间赘肉是腹部两侧的可捏脂肪，会让你看起来像个“松饼头”。它们对饮食和运动变化的反应不如腹部深处更危险的内脏脂肪反应快，这些内脏脂肪会让你看起来更像“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.

如果你是一位腰围大于35英寸的女性，或者腰围大于40英寸的男性，你首先会减掉腹部的脂肪。这实际上对你的健康更好，因为内脏脂肪与许多医学问题有关，包括高血压、高胆固醇、糖尿病前期和炎症。

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.

想要减掉不那么可爱的皮下脂肪(或者臀部、大腿和臀部多余的脂肪)，需要更多的时间和精力。

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.

减肥的最佳饮食是什么?你可以长期坚持，因为对大多数人来说，这不会很快或很容易。对于男性来说尤其如此，因为这通常是他们身体上最后一个减肥的地方。

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

在具体的锻炼建议方面，三位顶级教练分享了他们给一线客户的建议。

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.

冈纳·彼得森(Gunnar Peterson)是好莱坞演员和职业运动员的培训师，其中包括NBA洛杉矶湖人队(Los Angeles Lakers)。他倡导一种全面的生活方式，包括干净的饮食、充足的睡眠、压力管理、充足的补水和短跑训练，以及每隔一天进行一次稳定的有氧运动，以优化脂肪燃烧。

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.

冲刺工作，也被称为高强度间歇训练，包括最大努力和恢复期的交替(不要与休息混淆)。随着你的健康水平的提高，冲刺的时间会增加，恢复的时间会减少。稳定状态的有氧运动包括以最高心率的65%到85%进行至少30分钟的锻炼。

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.

彼得森不推荐的一种减少腰间赘肉的运动是负重侧弯。这种类型的运动实际上会增加潜在的外斜肌的大小，从而加剧腰间赘肉的出现。相反，他建议让所有腹部肌肉，而不仅仅是腹斜肌，在多个运动平面上运动。达到这些区域的练习包括木排、药物球旋转、药物球重击(以各种角度)和头顶上的带状伸展，从一边到另一边，再从后面到前面。

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.

旧金山湾区(San Francisco Bay Area)的顶级健身教练Ami Jampolis建议每周进行几次高强度的循环训练，以锻炼或维持燃烧卡路里的肌肉，同时进行几天稳定的心血管训练。

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.

尽管他们的方法各不相同，但专业人士都同意这句流行的说法:“腹肌是在厨房里形成的，而不是在健身房。”如果你真的想减掉腰间赘肉，那就从找到一个适合自己的、可以长期坚持的节食计划开始，然后制定一个与你目前的健康水平、锻炼偏好、预算和时间表相适应的锻炼计划。