Hip fat cannot be trained specifically

Hip bacon problem area: Hip bacon cannot be trained in a targeted manner

Women in particular often complain about the beauty blemish of hip fat. Although the fat deposits on the hips are far less dangerous from a health point of view than belly fat, for example, many women find them particularly annoying. In addition, the hip fat is particularly training-resistant, so that a little sport is not enough to combat the excess pounds.

No targeted training against hip fat possible Professor Ingo Froböse from the German Sport University in Cologne also pointed out that the hip fat could not be easily remedied by sport. "Unfortunately there is no specific training at all with which you can train the bacon off your hips," explained the specialist. This also applies to the sit-ups that are often recommended for combating hip fat. "That alone does not solve the problem," stressed Froböse. Only a comprehensive general muscle training with abdominal muscle training, squats, pushups and back training can help, the sports scientist explained. This is how overall muscle mass is built up and the body's energy requirements increase. With the same calorie intake, the energy is consumed by the muscles instead of being deposited as fat on the hips, the specialist explained. "If you build up your muscle mass, you increase your basic metabolism and can burn more fat even when you are at rest," emphasized Froböse. The basic metabolic rate is the body's energy requirements when resting, which, according to the expert, accounts for 70 to 80 percent of the total metabolism. So the body uses energy even when lying on the couch and this energy consumption increases with increasing muscle mass, explained Froböse.

General muscle building as a way to combat the fat deposits For people who want to successfully combat their hip fat, "the most important thing (...) is to change the basic metabolism and increase it", the sports scientist recommends. The reduced calorie intake in the course of a diet is the wrong way here, Froböse emphasized. Because with a diet of 1,000 kilocalories, the body shuts down the metabolism to save energy. This leads to a reduction in the above-mentioned basal metabolism and nothing changes at all in the hip fat or the weight of those affected, according to the expert. There is even a fear of the dreaded yo-yo effect, as the basal metabolic rate decreases considerably as a result of the diet and then does not burn the same amount of energy after normal consumption of food. As a result, people who continue to eat as usual after a diet often become fatter than ever before, Froböse explained. "It is only when I persuade the body to burn more energy than it absorbs that it will go to its reserves," the specialist said.

For diets, the yo-yo effect threatens. In order to avoid the yo-yo effect after a diet, Froböse recommends: "Depending on your body weight, you should consume between 1600 and 2200 calories through food" and at the same time with a combination of endurance training and muscle training against the tackle stubborn fat on the hip fat. Muscle building is essential to increase the body's basic metabolism, the expert continues. For this reason, those affected should exercise 30 to 45 minutes three to four times a week, with at least ten minutes of muscle training such as pushups, sit-ups, back training or squats being performed every other day, explained Prof. Froböse.

Hip fat particularly widespread among women According to Prof. Froböse, the fact that women, in particular, tend to have fat deposits on their hips can be traced back to the history of humans and their tribes. “We still have the bodies of Stone Age people who had to endure times of need. Therefore, the body is keen to hold on to the energy provided by food for a long time, ”explains the expert. This is done by storing the energy in the form of fat in certain parts of the body. The fact that the corresponding depots for fat deposition in women are more on the hip than on the abdomen is due to evolution, because fat in the abdomen is rather unfavorable during pregnancy, the specialist explained. Hip bacon has always been a typical female phenomenon and the fat deposits that women now often regard as a problem area actually served to build up useful energy reserves. (fp)

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