大家好。
大家都知道，目前市面上，牵扯到健身、健康的领域，都在不遗余力的给女性灌输一种观点：粗腿不好看，要想尽办法瘦腿。此外，还有关于消除假胯宽之类的观点，也与瘦腿一样，是反人类的。
此文是我在2021年三八女神节之际，以生理、生物学知识为立足点，写下此文，作为送给广大女性读者的一份礼物。
1. 瘦腿具有“四反”属性：反智、反美学、反健康、反人类。
2. 女性的腿部和臀部堆积脂肪，呈现梨型身材，这是自然的法则，是上帝的设计，是女性天生的性别特征，是天经地义的，是理所当然的。
3. 腿部和臀部堆积的脂肪，赋予了女性美丽、健康和吸引力。
4. 大量科学证据一致表明，腿细、腿部脂肪少，不健康，易得病，死得快
在谈论瘦腿的时候，我们必须要说说脂肪。按部位粗略划分，脂肪可分为：
1. 腰腹部/内脏脂肪（被叫做上身脂肪、中央脂肪）
2. 腿臀部脂肪（也叫四肢脂肪、下身脂肪）
判定某人脂肪堆积部位，的常见方式是计算腰臀比（Waist to Hip Ratio，WHR）或腰腿比（Waist to Thigh Ratio，WTR）。
顾名思义，腰臀比（WHR），就是腰围除以臀围。同理，腰腿比 (WTR) ，就是腰围除以腿围。
例如，腰围70CM，臀围100CM，腰臀比就是70/100=0.7。很明显，腰臀比越小，就显得腰细；腰臀比越大，就显得腰粗。
腰臀比或腰腿比越大，通常说明上半身脂肪堆积多，也被叫做中心性肥胖、腹部肥胖等[21，22，23，24]；腰臀比或腰腿比越小，通常说明下半身脂肪堆积多。
这两类都是脂肪，但它们存在很大差别。
群体科学证据显示[12，13，14，15，16，17，18，19，20，21，35，36，37，38，39，58，99]，上半身脂肪多/上半身肥胖，是造成各种代谢综合症（如高血压、高血脂、高血糖、胰岛素抵抗、糖尿病、动脉粥样硬化、冠心病）的主要原因。特别是对于亚洲人来说，更是如此[25，26，27，28]。
Bing等人对5057人的研究表明，上半身脂肪堆积较多（腰腿比-WTR较大）的人群，体重较大、较为肥胖和缺少锻炼，血脂/血压/血糖较高，或可能有心血管疾病史。
Earl等人对6277名美国人的研究表明，腰腿比与糖尿病和中心性肥胖密切相关。腰的相对粗、腿的相对细（WTR大）容易造成糖尿病和遭受后续并发症影响，其他研究也支持这样的结论[90，91，92，93]。
许多医学研究发现，与体重指数（BMI）、腰围和体脂率这几个指标相比，腰腿比（WTR）能同等的[101，102]、或是更好预测2型糖尿病[94，95，97，98，99]、缺血性心脏病[96]等。
对于下半身脂肪来说则不同。大量证据[31，32，33，34，40，41，42，43，44，81，82，83]表明，下半身脂肪多，或是大腿围越粗[95]，越能降低各类疾病率（如糖尿病及其并发症）。
系列研究[115，116，117，118，119，120]观察到，腰臀比（WHR）和腰腿比（WTR）是无关于体重指数BMI、无关于腰围的糖尿病发病的重要独立预测因子。
换言之，对于这部分研究中的人群而言，哪怕体重指数大、腰围相对大，但是只要臀围和腿围更大，有较小的腰臀比和腰腿比，糖尿病风险就低。
Bando等人2006年研究了80名2型糖尿病患者的发现，腰腿比越小（可以理解为在同样的腰围下相对腿越粗），糖尿病病情控制得更好（糖化血红蛋白—HbA1c值越越低）。
CHOU等人2006年对台湾糖尿病人的研究了也发现，腰腿比（WTR）是一个非常好的指标，能充分反映糖尿病风险，腰腿比较小的人，面临的糖尿病和代谢疾病风险更小。
医学研究认为，这是因为腿臀部脂肪和腰腹部脂肪的代谢特性有所不同[45，46]。
腰腹部脂肪更容易释放出一种脂肪酸（非酯化脂肪酸—NEFA））进入血液，可在肝脏处堆积、促进脂肪肝形成[48，49，50，51，52]，或是影响肝脏的糖代谢[55，56，85，86]，以及 “危害”其他内脏和心血管；
相比之下，臀部和腿部的皮下脂肪层，是一个更安全的脂肪仓库，也具有与腹部不同的代谢活性，因此能发挥 “脂肪缓冲” 的作用[84，85]。
意思是说，进食脂肪后，游离脂肪、NEFA等，更容易被臀部和腿部皮下脂肪所吸收[32，86，87，88]，进入血液的游离脂肪酸就较少。
腿部和臀部脂肪，能对肝脏、胰腺、肌肉等器官起到一定的保护作用[47，48，49，50，51，52，53]，或者至少不会拖健康的后腿，不会导致胰岛素抵抗[54]。
大腿和臀部脂肪相对多（WTR小）的人有更健康的血糖和血脂水平[12，31，44，57]、更好的代谢指标（更低的血浆胰岛素和血糖耐受）[46，53，103，104]。
有趣的是，Neil等人研究了2322人后发现，大腿围越大，内脏脂肪越少。
当然，大腿不止包含脂肪，也包含肌肉。
从理论上说，糖尿病跟肌肉吸收糖的能力有关系，因为肌肉越小，肌肉所能消耗和吸取的糖就越少，那么血糖就容易升高，越容易发生胰岛素抵抗和糖尿病[29，30，32]，医学观察到糖尿病人腿部的肌肉和脂肪比正常人更少[100]。
很明显，两性之间存在脂肪分布的差异[58，73，74]。
Vague等人1956年的研究，可能是最早证的文献，证明了男性更容易在上半身堆积脂肪[58]。
之后有更多研究证明了男性相对容易发生腹部肥胖，进而导致代谢类疾病，如血浆蛋白紊乱[65，66，67]、胰岛素抵抗、糖耐受受损等[68，69，70]。
这些代谢疾病并不是小事，因为有很多证据表明，它们可能演变成心血管类疾病，危及生命[75，76，77，78，79，80]、或是失明、肾衰竭等。并且，糖尿病人更容易感染新冠，肥胖者可能导致新冠药物失效。总之就很惨。
相比之下，女性的心血管疾病率[59，60，62，63，64]和2型糖尿病几率要低于男性，并且即便两性的身体脂肪总量大致相等时，也是如此[71，72]。
也就是说，如Lemieux等人的研究发现的那样，如果女性的2型糖尿病风险/糖耐受受损程度要达到跟男性相同的程度，她得要比男性更胖。
这种疾病率差异，主要是因为两性的脂肪分布差异造成的。女性的脂肪在腹部较少[1，2，3]、在腿臀部更多；而男性更多在上身（腹腔、内脏等）更多。
例如Lemieux等人1986年对149人的研究发现，如果脂肪总量相同，男性的内脏脂肪量可能是女性的2倍[89]。
这种两性的脂肪分布差异，又主要是因为性激素类型差异导致的：女性具有更高的雌激素水平。
一份2006年的研究中告诉我们：雌激素水平越高，四肢的脂肪分布越多；雌激素水平越高，躯干脂肪越少；雌激素水平越高，躯干与四肢脂肪的比值越低。
所以，雌激素通过减少内脏脂肪/上身脂肪，对女性起到了保护作用[59]。
更年期后，由于雌激素水平下降，女性的上身脂肪增多，腰臀比（WHR）、腰腿比（WTR）增大[4，5，6，7]，心血管疾病率也逐渐增加到与男性类似的水平[61]。
有趣的是，如果给予更年期后的中老年女性更多的外源性雌激素，其腰腹部脂肪又会减少[3，8，9，10，11]。
Berit等人在《英国医学杂志》上发表了一项前瞻性研究[105]，包含1436名男性和1380名女性。研究发现，大腿围与总死亡率、心血管疾病和冠心病独立相关。
"独立" 的意思，可以理解为，不需要考虑其它因素。即便是瘦子，即便腰细，腿围小，还是增加了死亡率。
该研究的贡献在于，发现了一个腿围的阈值，大约是60CM左右。
这意味着，对于被研究的群体来说，低于60CM的大腿围，早亡（没活到当地种群平均寿命就死亡）、心血管疾病、冠心病的死亡率明显增加。
但是，如果腿围大于这个值，上述风险也不再降低。
大部分资料显示，男性的理想体脂是15%左右，女性应当是25%左右。在这两个体脂率下，生理功能正常，偏高或偏低都不太好。
为什么女性的健康体脂比男性高？因为女性的内脏脂肪少于男性，仅为男性的一半[89]（全身总脂肪量相等的前提下）。
所以，从这些数据我们可以看出，其实健身行业和女会员可能都对女性的体脂率要求过于严格，有点走极端的味道了：明明已经很瘦，却还要说自己胖。
当然，男人也是如此，大家可以回想下，朋友圈和网络上有多少年轻壮汉说自己骨瘦如柴、或是手无缚鸡之力的？
这种谦虚，两性都是一样的。
我们仔细想下，会发现一个显而易见的悖论。
目前似乎大多数女性健身者，都要使劲练臀，提升臀部肌肉，但却对腿部避之不及。她们都想要瘦腿，却从不说瘦臀。
明摆着的简单道理是，对女性来说，不管是臀部还是腿部脂肪堆积，都是雌激素的结果，雌激素导致细腰、粗腿、臀大。
腿和臀部脂肪，明明师出同宗，为何待遇却完全不同？
在我看来，产生这种双标观念的原因，主要是相关从业机构和从业者、媒体的宣传和误导。
历史反复证明，人类是非常容易被洗脑的。远的不说，就说二战之前发生在德国的纳粹崇拜、日本的神风突击队等历史事件，都历历在目。
很明显，这主要是经济和从业道德等方面的问题。
在市场经济下，买方说了算，服务是必须的、首要的；但是，健身机构和教练还负有引导义务：对客户提出的目标、方法、观念等，当中的不合理、不科学部分，进行循序渐进的纠正。
所以，教练和健身机构，应该是一种双重身份：服务和引导。只服务不引导，属于职责缺位。
不引导的原因，我想，可能是多方面的，包括欠缺纠正/引导的意识、业绩压力大、部分客户强硬、教练和机构自身的专业度不够等等。
在我看来，这些问题是可以去克服的，至少服务和引导之间的矛盾，是可以适当的平衡的。
我们团队（力训研究所）的教练，相对来说更注重对客户的引导和规劝，相当多的女性客户在认可我们专业度的基础之上，逐渐接受了相对科学的观念，更重视合理的力量训练，而不是避之不及。
对人类而言，下半身的肌肉和脂肪，是健康和美的关键。
下半身肥胖这句话，对女性来说，本身就是个伪命题。
因为肥胖，指的是不应堆积的脂肪；但是对于女性来说，脂肪在下半身的堆积，本来就是合理的、有益无害的，而这又是雌激素作用的结果。
众所周知，雌激素让女性保持光泽的毛发和皮肤，还有全世界都喜欢的细腰。
Devendra等人2002年的研究发现，女性腰臀比带来的吸引力和美感，不是基于特定文化、特定时代、特定国家和民族所固有的，也不是由现代西方世界的时尚引导或媒体所灌输的，而是全人类通用的，大多数国家和地区都如此。
“粗” 和 “细” 都是相对的，腰的细是相对于臀部和腿部的粗而言。
市面上有许多唯利是图的健身机构、无良商家和个人，传授各种所谓瘦腿的方法和动作等，实质上，是打着科普的名义坑蒙拐骗。
因为，所谓动作瘦腿，根本就不现实。
从生理上，依靠一些低强度、甚至是或者极低强度的力量训练动作，或者是半自重动作等，因为强度和训练量都不够，所以当然不会有什么明显的效果，基本上就是白练。
当然，动了会比不动好，但是这种小规模、低强度、消耗热量小的动作，对肌肉和脂肪都没有什么影响。
从性质上说，这是一些无良商家满足了一些小白和外行的盲目瘦腿心态，所以会有市场。
所谓有买卖就有杀害，有傻子就有骗子。
十有八九，我预计有些人可能会说：我知道女性腿部脂肪多肌肉多更健康，可是这样不美，大家觉得腿细了更好看。
问题在于：好不好看是谁说了算？
如果说是自己说了算，又怎么知道自己的审美不是被灌输、被赋予的？
当美的标准与自然的法则矛盾的时候，到底选择哪一个，是每个人的自由。
但在我看来，选择以人为本，选择以自然规律为主的审美，更具有合理性，因为健康才是一切的基础，这是非常简单的道理。
本文结束。
写在祝大家三八女神节之际，祝大家节日快乐，感谢阅读。
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