I used to have really annoying pockets of fat under my belly button. This was my stubborn fat area. Most of us have at least one. Perhaps it’s your chest, thighs, lower abdomen (like me) or your butt. If you have one (or more), you need to read this!
Here’s what you need to know about stubborn fat that you have never been told yet…
Fat in this area is being released much slower than in other areas of your body.
Yes, your suspicions were correct. You weren’t imagining it. Fat in those trouble areas is harder to shift. So I’m here to help you burn off that blubber.
First, I have to explain why these areas exist at all.
Then I can explain how to get rid of it (like I did)
WHY DOES STUBBORN FAT EXIST?
There are 2 receptors inside fat cells that control the rate or speed of fat loss.
- Alpha receptors – they slow the rate of fat loss
- Beta receptors – the increase the rate of fat loss
If we want to increase the activity of those beta receptors and decrease the activity of the alpha receptors, we need to be smart and pay attention to a few things. Namely:
- Insulin levels
- Thyroid function
- Estrogen levels
HOW TO BURN STUBBORN BODY FAT
There are many reasons why high insulin levels are (really really) bad for fat loss. But insulin also increases the activity of alpha receptors in our fat cells, while inhibiting the expression of those beautiful beta receptors. Your stubborn fat areas just love insulin. Trust me.
Insulin is released in the body primarily in response to the carbohydrate in our diets. When cutting we obviously need to create a calorie-deficit and we do this by reducing carbs and fats – but mostly carbs (do not reduce protein intake).
So if you’ve never tried a lower-carb approach to getting shredded and have stubborn areas of fat that won’t shift, now you have the answer in your hand. This, and the following 2 points, are fully catered for in my fat-torching program Total Six Pack Abs – The Body Fat Furnace. It’s built into the system without you having to think about it. No wonder it’s so damn effective!
Anything that inhibits thyroid function will hurt our fat loss efforts. Thyroid activity will increase the expression of those beta receptors. So we want it to function optimally.
People mess this up by dropping calories way too low too fast (women especially starting a diet at 1000 cals – I’ve seen this so often). And by never having a period of increasing carbs and calories.
The answer then should be fairly obvious.
- Calories must be tapered down over the weeks – knocking off around 100 Calories per week is a good rule of thumb
- You must have a dedicated carb-up/calorie-up period – once a week works well
This will keep things firing on all cylinders and help burn off that stubborn fat.
NOTE: If you’re going to be starting a cut soon, you’ll want to grab my personal ‘Cutting Starter Park’ – a list of 12 items that will make that lower-calorie diet a total breeze! Enter your email below (zero spam policy). The info will appear immediately…
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You guessed it, high estrogen levels will increase the activity of the alpha receptors. So stop using soy-based products as they increase estrogen levels. Read the contents of those protein bars you’re buying – they’re usually loaded with soy protein (or make your own Buff Bars here – they’re MUCH better). Just last week I wrote about in the ineffectiveness and even dangers of soy protein (including breast tissue growth!). Remember to keep training for muscle gains with free THT Training to optimize levels of testosterone and growth hormone.
It’s not necessary to completely remove soy from your diet, it’s ubiquitous these days anyway. Just make sure any protein products you buy are made mostly from whey, milk or egg proteins.
Ladies, this estrogen issue also explains why your stubborn fat is even more stubborn when it’s your time of the month. Yes, you weren’t imagining that. Just get through it and stay on track with your diet.
TAKE HOME MESSAGE:
- Shred fat by lowering calorie – and importantly – carbohydrate intake (full keto is not necessary, however)
- Have a dedicated calorie and carb-up
- Avoid soy (start reading labels)
- Do this and all fat, including stubborn fat, will start to melt off.
P.S. I know that putting together a diet for getting shredded (or for gaining mass) can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
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I highly recommend MyProtein for all your supplement needs.
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- And this quality, inexpensive creatine ~ Mark McManus
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Nice tips Mark. I learned a bunch of new stuff there 🙂
I’m on a winter bulk at the moment ?
@Ikram. Don’t overdo it. It’s a long way back when summer comes around.
What do you mean by calorie and carb-up?
@Jeff. Increasing calories and carbs.