Der Bauch muss weg – vom Waschbär- zum Waschbrettbauch

Wie Männer – aber natürlich auch Frauen – entspannt abnehmen und Muskeln aufbauen.

Die gemütliche Papa-Wampe kann gefährlicher sein als bisher gedacht.

Aber es ist nie zu spät, etwas dagegen zu tun

aksoyfitness® und unser Partner Sport Ordination zeigen ihnen die perfekte Mischung aus Bewegung, Training und gesundem Essen!

Mit Ende 20 haben viele Männer ihre ersten Erfolge eingeheimst. Erstmals im Leben tendieren sie dazu, alles ruhiger anzugehen. Das ist menschlich und wohl auch gesund. Ungesund wird es, wenn als Zeichen dieser neu gewonnen Selbstsicherheit der Bauchumfang Jahr für Jahr üm einige Millimeter wächst. „Ab dem 25. Lebensjahr nimmt der Mann jährlich ein bis anderthalb Kilo zu, wenn er jeden Tag nur ein wenig mehr Energie zu sich nimmt als abgibt“, rechnet Frank Sommer vor, Professor für Männergesundheit an der Universitätsklinik Hamburg. Wege zurück zum Idealgewicht existieren – und sie sind kürzer je früher man sich eingesteht die falsche Route genommen zu haben. „Mit einem guten Trainings- und Ernährungsprogramm ist ein muskelbetonter Bauch vom Typ Waschbrett drin“, verspricht Receb Aksoy. Neue Forschungsergebnisse zeigen das vielfältige Zusammenspiel zwischen Muskeln, Fett und gesunder Ernährung.

aksoyfitness® und unser Partner Sport Ordination haben daraus gezielte Trainings- und Ernährungskonzepte entwickelt, die optimal das Bauchfett schwinden lassen, und sie zeigen ihnen wie sich Bewegung am effektivsten in den Alltag integrieren lässt.

Was Forscher in den letzten Jahren über den Männerbauch herausgefunden haben, rechtfertigt jedenfalls nicht jene kuschellige Lässigkeit, die der Volksmund so gerne propagiert – „nur rund is g’sund“. Fettgewebe ist nicht nur ein Speicher, sondern ein veritables „endokrines Organ“, das beständig Zellgifte und entzündungsfördernde Stoffe herstellt, konstatierte da Fachjournal „Nature“. Die Substanzen wirken vorallem auf die Leber, die Bauchspeicheldrüse und das Herz-Kreislauf-System ein. Mit der Zeit entgleist der Zuckerstoffwechsel, der Blutdruck steigt und die Diagnose Diabetes oder seine Vorstufe (“metabolisches Syndrom“) droht. Ab einem Umfang von 94 Zentimetern, gemessen in der Höhe des Nabels, gelten Männerbäuche als ernsthaftes Gesundheitsrisiko.

RA_Website_Bilder245x163px_13-15-1„Die hormonähnlichen Stoffe, die das Bauchfett aussendet, haben sogar auf das Sättigungszentrum Einfluss“ warnt Hans-Georg Pendl, Leiter des Institutes für Kreislaufforschung und Sportmedizin an der Sporthochschule Köln

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. Der Sollwert für das Sättigungsgefühl verschiebt sich nach oben, ode kurz gesagt: Dick sein macht noch hungriger. Es droht ein Teufelskreis mit immer schnellerer Gewichtszunahme. Dabei wären Männer, oberflächlich betrachtet, in Sachen Fett da bevorzugte Geschlecht. Im Durchschnitt enthält der Männerkörper deutlich weniger davon als der weibliche
. Doch „ihr“ Fett setzt sich eher an den Oberschenkeln und den Hüften an. „Das weibliche Fett ist eine echte Energiereserve, die in der Schwangerschaft und während der Stillzeit mobilisiert wird“ sagt die Berliner Ernährungsmedizienerin Uta Gola. Bei Männern sammelt sich Fett in der Körpermitte.

Kohlenhydratteiche Nahrung wie Brot und Nudeln sowie Bier und Süßgetränke, am schlimmsten in Kombination mit Fett, sind die Hauptgründe für männliche und weibliche Figurprobleme. Bessr gesünder und weniger essen – das lässt manches Kilo schwinden. Doch wenn sich Menschen ausschließlich an diese Methode halten und einige Zeit hungern, riskieren sie, zunächst Muskelmasse und erst danach Fett zu verlieren. Besser ist, die Kalorienzufuhr planvoll zu senken und regelmäßig zu trainieren.

Bauchübungen wie Crunches und Situps reichen aber nicht aus, um den Musculus rectus abdominis, den geraden Bauchmuskel wieder zum Vorschein zu bringen. aksoyfitness® empfiehlt im Rahmen seiner verschiedenen Trainings-Packages 4 bis 5 Trainingseinheiten pro Woche – an mindestens zwei bis drei Tagen gezieltes Krafttraining und dazu an wenigstens zwei Tagen 25–45 Minuten Ausdauertraining im Anschluss an das Krafttraining. Um die Fettverbrennund, die Lipolyse, effektiv in Gang zu setzten, ist ein gezieltes Trainingskonzept notwendig, dass auch auf den „aeroben“ Bereich abgestellt ist.

Gemeinsam mit dem Ernährungskonzept von unserem Partner Sport Ordination und der individuel zusammengestellten Supplementierung mittels Aminosäuren im Rahmen des Krafttrainings wird der Muskelaufbau zusätzlich unterstützt. Wie dynamisch Muskeln das Fett verdrängen, zählt zu den herausragenden Erkenntnissen der Stoffwechselforschung. Die Faserstrukturen sind aktive Gegenspieler der Schwabbelmasse. „Muskelkontraktionen während körperlicher Aktivität haben sich als wichtige Auslöser für die Ausschüttung sogennater Myokine erwiesen“ stellt die Tübinger Biochemikerin Cora Weigert in einem Fachaufsatz fest. Diese Botenstoffe wurden 2007 entdeckt und tragen direkt zu Fettverbrennung bei. Sie hemmen aber auch schädliche Fettstoffe und unterbinden Gefäßverkalkungen.

Wer Hantel stemmt, am Ergometer sitzt oder läuft, vernichtet nicht nur in der aktiven Zeitspanne ein paar Fettzellen. Durch das Krafttraining wird auch die Dicke der Muskeln positiv verändert und dadurch erhöht sich auch der Grundumsatz. Das bedeutet, dass trainierte Muskeln im Ruhezustand mehr Kalorien verbrauchen als untrainierte.

Und zu Abschluss noch etwas erfreuliches: „Nach dem Training, nach dem Sport gibt es den sogennatne Nachbrenneffekt. Der Körper baut noch lange nach dem Krafttraining, dem Radfahren oder der Laufrunde Fett ab“ weiß Receb Aksoy zu berichten.

Text und alle Zitate aus „Ganz einfach zum perfekten Bauch“, Focus Nr.28/15 4.Juli 2015 S.78ff