Why is this fat so different you ask yourself? And you have now become a victim of yo-yo dieting.
This leads to frustration which causes you stress and makes you feel like a failure. I’ve seen it so many times, but people still think they can do this on their own with the same strategies that have failed them in the past. This article is going to give you the answers you need to finally get working on losing that belly fat and fat in stubborn aras. So grab your pen and pad, and take some notes.
When is Losing Belly Fat and Stubborn Body Fat even a Problem?
First things first, you don’t have stubborn bodyfat unless you're a male who is under 10-12% bodyfat and a female who is under 25%.
Stubborn fat is the fat you need to lose to turn a blurry four pack when you tense really hard to a six pack.
So if you're not even at this point, this article isn’t really for you until you get there. Bookmark it and come back later If you want to get to this level of leanness by yourself, I have a great free course which you can sign up for here.
Stubborn fat is also different for men and women from my observations. For women, the lower body typically holds onto fat for dear life, and for men it seems to be the lower abs and back area.
But why are these areas so stubborn?
When you eat, insulin and fatty acids are elevated. This is where zero fat burning is going on. Your body is using glucose for energy at this point.
Hours later as the meal is being digested, and nutrients from the meal are being absorbed, the body starts to burn more fatty acids as your insulin levels drop. And your body starts breaking down your stored body fat more and more as energy.
Regular fat is quite easy to break down. Stubborn fat isn’t. If you’ve read Lyle McDonalds book The Stubborn Body Fat Solution, there’s a complicated reason why this area of fat is so stubborn. I don’t want to bore you with the details. I just want to give you the solutions.
So here's (I hope) an easy breakdown:
There are 2 receptors inside fat cells that control the rate or speed of fat loss.
Belly Fat and Stubborn Fat Strategies
Intermittent Fasting (IF)
At this point of your fat loss journey, your metabolism will have dropped. This means you are burning less calories per day, and ultimately you need to eat less calories to carry on burning fat. IF helps because it consolidates your calories into a smaller 8-10 hour eating window. This allows you to eat bigger meals, and not feel like your dieting. Fasting is hard when you first start, but 14-16 hours becomes a breeze after a while.
Fat burning also peaks at around 12-18 hours of fasting. And its often around this time, that the stubborn body fat can be broken down and used as energy. Blood flow reaches here easier too in this state.
I would also suggest patience at this point. Up to this point, a lb of fat is quite simple to lose per week. Now its time to halve that and accept half a lb a week or dropping a lb every 2 weeks.
Getting into this level of leanness is hard territory. Your body will fight you. And it will flood you with ideas that it wants to eat. So if you fight it too hard with too low calories and too much cardio, I do believe you will fight a losing battle.
Be patient, and take your time, and make sure you're losing at this reduced rate.
Another tip is to do a split routine. I love full body routines and upper/lower. But…they are draining. And can make you overly hungry. At this time, your mind will play games with you. And you will start telling yourself you can eat this treat because you burnt a lot of calories from your intense workout.
By splitting your workouts up like the pro’s do before a show, you can add more exercises, and really fill out the little detail muscle work.
You are way less hungry when you only train one body part as opposed to your full body.
Do cardio in the fasted state. Remember I told you blood flows more readily to stubborn fat areas at around 12-18 hours of fasting? Brisk walking or low intensity cardio on machines helps a ton as you can really burn fat in these stubborn areas easier than at any other time.
Avoid HIIT and running, as these make you hungry and harder to control your calories.
And those are some of my best tips to losing belly fat and stubborn body fat. I hope you enjoyed this article, and let me know if you have any questions.