Last to Burn, First to Back
Most people have problems with body fat, even bodybuilders and healthy people. You know what I'm talking about: the annoying fat bag just below your stomach. Or the flap that sticks out over your jeans, like one of those oversized muffins you see at gas stations.
Yes, the fat in these areas is the first to show up after a diet break and the last time you go you want to build your best body. We'll talk about how to fight it, but first we want to know why stubborn body fat is so damn persistent.
The decline of stubborn fat
Fat is thick, right? No not at all. There are different types of fat in the body that react differently to your lifestyle, your workout and your diet.
There is brown adipose tissue, the "good" body fat that helps your body generate heat, and is known as fat helps to burn more fat.
There is also visceral adipose tissue surrounding the organs in your abdominal cavity, and there is intramuscular fat ̵
But when we talk about stubborn body fat, we're mainly referring to subcutaneous fat that's just under the skin. Stubborn fat is different. It has a higher density of alpha receptors, is insulin-sensitive, and receives less blood flow than the fat, which makes it easier to burn.
To burn body fat, including these stubborn fats In these regions, hormone-sensitive lipase is activated by hormone messengers that break down triglycerides into glycerol and fatty acids. From here, the lipid oxidation takes place, whereby the fatty acids are further degraded. Finally, you eliminate excreted fatty acids through sweat, breathing (yes, breathing), urination and defecation.
Well, stubborn fat is released more slowly than non-persistent fat. The reason has to do with fat releasing hormones, the catecholamines.
The role of these hormones is to bind receptors (alpha receptors and beta receptors) into adipose tissue that influence the release rate of the fat. The beta receptors give the fat delivery a "green light" to speed up the process. The alpha receptors give the fat release a "yellow light" and slow it down as your drive through the school zone on the way to the gym.
In other words, alpha receptors, which are prominent in stubborn fat deposits, are slowing down The activity of hormone-sensitive lipase (HSL) is the most important fat-releasing enzyme in the body.
To burn stubborn fat, you need to increase the amount of beta receptors (green light) and reduce the number of alpha receptors (yellow lights). In this way you increase blood flow and insulin sensitivity, which increases fat burning. By improving blood flow and insulin sensitivity, the beta cell receptor is activated to lose the fat stored in these trouble spots.
Here's what to do …
Technique 1: Fasted Training
Fasting Just do not eat calories for a short time. Fasted training is one of the most effective ways to remove layers of stubborn body fat.
I'm not saying that you have to do a 24-hour fast here. I also do not suggest starving yourself like a Hollywood diva. Instead, do not stay for 16-18 hours and then eat 8-10 hours within 24 hours. It is a proven way to get your fat stores into the furnace cells where they are burned. Here is why:
It makes it easier to cling to a calorie deficit.
Temporary fasting makes it easier, especially for busy people, to stick to a calorie deficit. Yes, fasting has other benefits, but 80% of the benefits are purely lifestyle: if you consume fewer calories than you consume, and you do so on a regular basis, you burn more fat.
This may increase hormone production growth.
The production of growth hormones is an essential aspect of muscle growth and fat burning. One reason why fat loss slows down (or becomes more difficult) as you age is that you are producing less growth hormone. However, there is evidence that fasting increases growth hormone production and accelerates fat loss.
It increases insulin sensitivity.
Insulin sensitivity or its absence plays a crucial role in fat storage. While most research on intermittent fasting uses diabetic or pre-diabetic patients, insulin sensitivity can be improved in healthy patients as well. A study by Halberg et al. From 2005, intermittent fasting resulted in increasing insulin sensitivity in healthy men.
It helps with appetite control.
I would not recommend fasting if you want to keep your weight or build muscle. Losing stubborn fat deposits is a struggle. Fasting training can be an important tool for two reasons:
According to a 2007 study by Gjedsted et al. Blood flow in stubborn areas like fasting belly. As blood flow increases, catecholamines can attack, mobilize and burn more stubborn fat.
Second, and more based on personal preference, fast training for most means that they double up and actually do some heart. For most lifters, fasting, especially cardiovascular exercise, can improve fat oxidation just because we rarely do cardiovascular workouts. Whenever I want to get extremely lean (7% or less), the accelerated cardio always seems to speed up the process.
The only drawback: Muscle loss can increase during the fasting of the workout. For that reason, fast as your ace in the hole. Play the card only if you are already very thin and want to shred. And remember, do not do it if your main goal is to build muscle.
Technique 2: Specialized Supplementation
No supplement will light the fat burner alone. You have to do your business first in the kitchen and gym. But I would be lying if I said that supplements are not a key component when it comes to eliminating problems. They need training (flames) and a calorie deficit (fuel), but a suitable supplement serves as a lighter fluid and speeds up fat loss.
The best way to get more beta receptors through supplementation is to take supplements or supplements that increase the lipid-releasing hormones that bind the beta-receptors.
Here are some examples:
- Capsaicin: Capsaicin is the ingredient in chilies that give them heat. It increases fat loss and increases the metabolic rate by increasing the fat release hormones.
- Yohimbine: Yohimbine and yohimbe-containing products, such as Hot-Rox® Extreme, improve fat burning by counteracting alpha receptors on fat cells. By combining targeted training, fasting and yohimbine supplementation, fat loss is increased, especially in stubborn areas.
- Green Tea Extract: Drinking green tea has the same effect. Green tea has a thermogenic effect that affects fat loss and burning.
- Caffeine: Your morning cup of coffee could do some trick here as long as you keep it black. Caffeine binds to fat cells to enhance lipolysis.
- Conjugated Linoleic Acid (CLA): Like Flameout®, CLA inhibits lipoprotein lipase (LPL), the fat-storing enzyme that will allow fat to burn more than store it. CLA is also a potent anti-inflammatory agent that promotes general health and joint inflammation during your cut.
Technique 3: Targeted Fat Reduction Mobilization Training
Despite what every personal trainer on Earth seems to say, you can increase fat loss in certain stubborn areas. The keys to making it work?
Well, first you have to be pretty slim, otherwise you will not notice a difference. You must create a calorie deficit and you must follow a specific targeted fat mobilization training plan.
The reason why it works? Blood flow. You need to channel blood flow into stubborn fat stores if you want to increase catecholamine activity and break down fatty acids. If you can increase blood flow to these fat areas during your workout, you can remove the fat.
How do you do that? Here's the formula: Change an exercise that hits your stubborn spot like your abs for 45-60 seconds, with a high-intensity exercise like sprints for 30-45 seconds.
Basically, targeted fat loss mobilization training is a simple concept: blood flow is one of the fat stores, which is water for the Wicked Witch of the West. Increase blood flow in stubborn areas through targeted training, accelerate the mobilization of stored fuel with high-intensity heart rate, and watch the problem areas decrease.
Technique 4: Setting up the ideal fat loss diet
When it comes to fat loss, the formula is simple:
calorie consumption> calorie burn = fat loss
Fat loss requires this formula. You need to burn more calories than you consume daily to see a quick fat loss. A calorie deficit caused by exercise, a healthy diet and healthy hormone levels should burn fat and give you a slim body.
However, finding the perfect formula can be overwhelming. Therefore, use body weight (pounds) x 15 to find your calorie maintenance. It will not be perfect, but it's close enough to the more complicated equations to provide a solid starting point.
Let's say you weigh 200 pounds. That would be 200 pounds x 15 = 3000. This number (3000) is an estimate of the calories you would use to maintain your current body condition.
Now comes the fun part, let's determine the calorie-loss calories:
Losing stubborn body fat requires an aggressive approach. A deficit of 20-30% is a good range. Studies by Huovinen in 2015 have shown that male athletes successfully lose fat without significantly reducing testosterone or decreasing performance with a deficit of about 25%. Start with a deficit of 20%, track your progress, and limit your deficit to 30% when you reach a plateau.
You want your calorie deficit to be 20%, so now multiply your 3,000 maintenance calories by 0.8. This is what it would look like: 3000 x .8 = 2400 calories.
Diet Phase Macros
If you use our example with 2400 calories, you should have the following:
- 35% protein
- 35% carbohydrates
- 30% fat
So much Grams of any macro would be:
- 35% protein would be 210 grams. Here's the bill you can calculate for your own calorie requirements: 2400 calories x .35 = 840 calories. To figure out how many grams of protein that is, we would divide that number by 4 (because there are 4 calories per gram) and get 210 grams of protein per day.
- 35% carbohydrates would also be 210 grams. Here's the bill: 2400 calories x .35 = 840 calories. To figure out how many grams of carbs that is, we would divide 4 calories / gram and get 210 grams of carbs per day.
- 30% fat would be 80 grams. The bill: 2400 calories x .30 = 720 calories. Divide that by 9 calories / gram and you get 80 grams of fats a day.
Note: It's more important to nail your calories and protein intake than to focus on carbohydrates and fats. If you prefer higher or lower carbohydrate intake, you can adjust the dose accordingly.
That adds up to:
- 2400 calories per day
- 210 grams of protein
- 210 grams of carbohydrates  80 grams of fat
3 Bonus Tips
- Begin To eat them with protein. When you break your fast, eat protein. A high-protein meal keeps the appetite away all day and preserves muscle mass.
- Reduce liquid calories. If you want to lose weight fast, you want to chew calories instead of drinking them. Chewing stimulates digestion with salivary amylase, a vital aspect of overall health and, above all, fat loss. Stick to water, coffee and green tea.
- Replace crops with greens. Take a week of corn and replace it with greens. So you can burn more stubborn fat. In this way you reduce the inflammation of the bowel and use less calories and more fiber to keep you regular.
How to burn stubborn body fat
Sustainable nutrition for lifters
- Moller, L., et al. "Effects of fasting on the signaling and action of growth hormones in muscles and fat." Advances in pediatrics, US National Library of Medicine, March 2009, www.ncbi.nlm.nih.gov/pubmed/19066303.[19659036( Halberg, N, et al., "Effect of Intermittent Fasting and Renewed Feeding insulin action in healthy men. "Advances in Pediatrics, US National Library of Medicine, December 2005, www.ncbi.nlm.nih.gov/pubmed/16051710.[19659036( Gjedsted, J, et al., "Effects of a Three-Day Lent on Regional Lipid and Glucose Metabolism in Human Skeletal Muscle and Adipose Tissue." Advances in Pediatrics, US National Library of Medicine, Nov. 2007, www.ncbi.nlm.nih.gov/pubmed/ 17,784,905th [19659036?HR_9459013$HuovinenHTetal"KörperzusammensetzungundKraftleistungnachGewichtsreduzierungbeimännlichenAthletenverbessertohnedashormonelleGleichgewichtzubeeinträchtigen"FortschritteinderPädiatrieUSNationalLibraryofMedicineJanuar2015wwwncbinlmnihgov/pubMed/25028999