Have you ever had problems with losing stubborn body fat? I believe you can answer with a straight “YES” to this question.
In this guide, I’ll teach you how to lose stubborn fat without any kind of nonsense or hype. Research, and practical application shows that these strategies work flawlessly. By the time you reach the end of this post, you’ll be a stubborn fat loss expert!
Losing fat easy. Once you nail down the caloric part of the equation, everything else is easy.
Losing stubborn body fat is a whole new deal.
Regular fat is the stuff that comes off without too much struggle. Just exercise, eat less, and you’ll burn it easily.
Stubborn fat is different.
Stubborn fat doesn’t come off as easily as regular body fat. You have to put more effort into burning it off. There’s a reason why all this happens.
It is more resistant than normal body fat.
When it comes to losing stubborn body fat, there’s a lot of bullshit circulating on the internet. Many people blame estrogen as the main culprit for female stubborn body fat. I’ve heard stories about cortisol as being the prime factor responsible for stubborn abdominal fat in men.
If it were that simple, we could all just take anti-cortisol and anti-estrogen supplements, and get rid of any kind of fat. That kind of medication may help a bit, but it doesn’t show any visible results on long term.
Did you know that even professional bodybuilders and athletes can have problems with stubborn body fat?
When it comes to stubborn body fat, women have to work a bit harder to lose it. Why?
Stubborn fat in women stays mostly in the lower body area. When women diet, the last ounce of fat that comes off is from the abdominal, and legs area.
Men have problems with abdominal, oblique, and lower back body fat.
How To Lose Stubborn Belly Fat
The sad reality is that spot reduction doesn’t work. Spot reduction refers to the idea that you can burn fat from a specific area of your body. You can’t specifically reduce fat from a certain spot on your body. And that’s scientifically proven.
This is why you see people playing with hour-long hip/thigh exercises, abdominal exercises, and cardio.
People searching for how to get rid of stubborn belly fat fast will always be at a danger of getting scammed with all sorts of bogus diets and supplements. Why?
Researchers estimated that 30 minutes of exercise might have a positive impact in mobilizing around 1 milligram of fat from fat cells. As you can imagine, that’s not driving you anywhere.
Imagine how many crunches you would have to do to see any considerable results. Hundreds of thousands. Daily.
The Dangers Of Chasing Stubborn Body Fat
There’s a dark side to chasing stubborn body fat. It almost always causes loss of muscle mass. Why?
When your body can’t get fat to fuel his energy requirements, it starts to go after muscle mass at a higher rate than normal. Your body doesn’t want to burn your muscle mass because it knows you need it in order to “survive” the next workout. But it all depends on the situation.
If you have a low body fat percentage, your body has to derive its energy requirements from somewhere else. And that somewhere else is muscle mass. This is one of the main reasons why muscle mass loss accelerates when people try to get to low body fat levels.
Without going into details, when I first started dieting, I successfully reached a low body fat percent but I lost a lot of muscle mass in the process. I got weaker and weaker. All my lifts went down. My motivation went down. I felt drained of energy.
Basically, my body cannibalized my muscle mass.
You will lose muscle mass if you don’t do it right. Fortunately, I learned from my mistakes. I don’t lose muscle mass anymore when I diet. Are you starting to understand the importance of a good strategy when you chase stubborn body fat?
I’ll uncover my strategy to you soon, so keep reading.
Why Is Stubborn Fat, Stubborn?
To understand why stubborn fat is so damn hard to get off, we’ll have to look at how fat is mobilized. I won’t get into deep details because I don’t want to bore you with too much physiology. The subject for today is how to lose stubborn fat.
When you eat, fatty acids and insulin are released. Fat burning comes to a halt. This is also known as the fed state. Normally, your body relies on glucose oxidation during the following hours after a meal.
One way of seeing what your body burns is through Respiratory Quotient (RQ).
- An RQ of 1.0 denotes that your body runs on carbohydrate metabolism
- An RQ of 0.7 denotes that your body shifts to burning fat for fuel
When you eat something, your RQ is approximately 1.0 for around two hours after the meal. This means that fat burning is stopped. When you go to sleep and wake up the other day, your RQ will be somewhere around 0.85. After a short period of fasting, your RQ will be between 0.72-0.8 (this is not an A-HA moment because intermittent fasting alone won’t burn your stubborn body fat – keep reading)
As time passes, nutrients from the meal you last ate, are getting absorbed. The insulin and RQ drops. Your body shifts towards fat burning, and mobilizing the stored body fat.
This back and forward cycle of fat storage and fat burning plays over and over again, daily.
The Science Behind Fat Mobilization And Burning
Catecholamines control fat mobilization and burning. Catecholamines are hormones specially created by your adrenal glands, also known as adrenaline and noradrenaline. Without going into details, let’s just call them fat mobilizers.
Their job is easy. They travel through your blood stream and attach to different receptors on fat cells in order to trigger the release of stored energy within the cell, so it can be burned.
Now here’s the difference between normal and stubborn body fat:
There are two main adrenoreceptors that we need to worry about when it comes to fat loss: beta-2 and alpha-2 receptors. These receptors actively bind the catecholamine hormones.
Here’s how it goes:
- Alpha-2 receptors are fat burning “enemies” – Stubborn body fat has a higher ratio of alpha-2 receptors than beta-2. This is the main reason why it’s so hard to get rid of the stubborn belly fat
- Beta-2 receptors speed up fat mobilization – Fat that is easy to lose has more beta-2 receptors than alpha-2
Different areas of your body have different levels of alpha, and beta-adrenoceptors:
- Your lower body fat (thighs and hips), has about 9 times as many alpha-2 receptors (fat burning enemies), as beta-2 receptors. This is one of the main reasons why lower body fat is harder to lose than upper body fat
- Men’s abdominal fat also has a higher alpha-2 receptor density. This is clearly the main reason why abdominal fat is harder to lose.
Now you know the science behind stubborn body fat. How can you lose the stubborn belly fat?
7 Strategies To Help You Get Rid Of Stubborn Fat
Most of the time, a proper diet and training routine can make you lose fat and stubborn body fat without any problems.
As I also stated in my book, I can reach low body fat levels with or without using these strategies. I successfully reached around 5% body fat without them. But I can honestly say they are effective strategies you can use right away to speed up your stubborn fat loss.
1. Intermittent Fasting
Intermittent fasting is just a terminology used when people refer to a diet that cycles between a period in which they eat food, and a period in which they fast (not eating any kind of food).
Many fat loss gurus start to exploit intermittent fasting. They come up with bogus diets based on intermittent fasting, trying to squeeze some of the recent popularity this diet strategy has. Sadly, intermittent fasting is not the “holy grail” to fat loss as many fat loss gurus preach.
Without keeping a caloric deficit, and a proper diet, intermittent fasting is just another hyped terminology. But it can definitely help with fat mobilization if you do it right. How?
Fasting increases blood flow to abdominal subcutaneous blood flow which means that catecholamines can reach those spots, easier. Fasting increases the catecholamine hormone levels.
When you fast, your insulin levels are low which in turn inhibit the alpha-2 receptors (fat burning enemies). This means that if you spend more time in a low insulin environment (by fasting), you can mobilize more fat from those stubborn areas.
Any time I do my fat loss protocol, I use intermittent fasting just as another mechanism against hunger. Doing intermittent fasting has many other benefits aside from facilitating easier stubborn body fat mobilization.
I won’t dive into details because I did it in my book. But for example purposes, the most common fasting protocol is 16 hours of fasting with a 8 hours of eating window.
For example, you can eat between 12PM-20:00PM, and fast between 20:00PM-11:59AM.
2. Fasted Training
Research studies show that weight training will get your catecholamine levels high. Fasted heavy weight training will amplify that response even more. This happens because both fasting, and training are stressors which increase catecholamine levels.
Not only that but when you are in a fasted state, your abdominal area gets increased blood flow. You know what this means?
Catecholamines can reach that area easier. This means they have access to more stubborn body fat areas. This results in easier stubborn body fat mobilization. But there’s a drawback to training completely fasted: muscle mass loss.
To avoid losing muscle mass while training fasted, just sip some BCAA’s, 10-20 minutes before training. Using BCAA’s before doing fasted weight training will help you avoid muscle mass breakdown.
Personally, I’m not a fan of faster weight training. Not that it doesn’t work. It does. But it all depends on how well you can feel on it.
I can’t do it. I really can’t. I have no energy levels whatsoever. I tried faster weight training and I felt lightheaded, and without any motivation to train.
It seems that my body likes some fuel before an exercise session.
But it doesn’t have to be true in your case. You can test it and see how you can handle it. If you don’t get any negative effects associated with fasted training, then by all means, train like that if you enjoy it. If you’ll feel just like me, drained, no motivation, energy levels plummeting, then maybe it is not for you.
3. Carbohydrate Refeeds
Before I explain this method, I want to start by saying that I don’t recommend it to overweight people. They should start with a normal diet, lose some fat until they reach a plateau, and only then use this strategy.
This strategy might seem counter intuitive when it comes to fat loss.
Basically, you will eat a lot of carbohydrate rich foods for one day. You will eat way more than you will feel comfortable. You will eat more calories than you’ll expend. And you will get over any plateau in the process. Overeating carbohydrates for a day can seem like something that can put more fat on you.
You can use carbohydrate loading or refeeds to drop the last inches of body fat. Why even bother with carbohydrate refeeds?
When you lose weight by restricting calories, leptin levels in your body go down. What this means?
Leptin is a hormone responsible with your appetite. When leptin levels get low, hunger increases, and energy levels go down. When leptin levels are normal, the hunger feeling disappears, and your energy levels go up. If leptin gets too low, the hormones responsible with your metabolism will down regulate it. Your muscles will become weaker, less effective, but more efficient because they will use less energy.
As you can see, dropping calories doesn’t come just with benefits.
If you reach a fat loss plateau, a carbohydrate refeed might be the only thing you need to do to restore leptin. At least partially, so you can progress further.
When you have the hardest training day (long cardio session and/or heavy weight training), just limit the amount of fat you eat, and increase carbohydrates.
Limit fat intake to a maximum of 40-50g. Don’t cut it out completely. Not eating enough fat comes with its own negative side effects like poor vitamin and mineral absorption, depression, overeating, nutrient imbalance. Keep fat intake as recommended.
You will limit fat intake because fat doesn’t influence leptin levels on short-term.
Because we want leptin levels to go up as fast as possible, prioritizing carbohydrates is more important than eating fat.
As a personal note, I do carbohydrate refeeds only when I’m hitting a fat loss plateau. I recommend you to do the same. Don’t take carb refeeds as an excuse to eat more food just because I told you it will help you lose stubborn body fat. You still have to do them properly, and infrequently.
A decent carbohydrate refeed day is comprised of at least 250-300g of carbohydrates, 40-50g of fat, and at least 500 calories over your maintenance caloric intake.
After the refeed day, you might look bloated. Don’t worry about it. The bloating happens because of increased water retention due to increased carbohydrate intake. How much water you retain depends on what type of diet you were doing before the carbohydrate refeed.
Let’s get to the positive part of carbohydrate refeed day:
You will replenish glycogen in your body, leptin levels will go up, and your hunger levels will go down. Remember this: before you employ carbohydrate refeeds, you must first get to a relatively lean look.
Your metabolic rate will go up a bit, and your long-term diet adhereance will be easier.
4. Stubborn Fat Burning Cardio
A few years ago, I feared morning cardio on an empty stomach. I’ve heard all sorts of stories about muscle mass loss because of nutrients absence. That’s why I avoided it. Until I learned to read research, and find out that doing cardio on an empty stomach has no negative effects on muscle mass.
It seems that training first thing in the morning has an added benefit when it comes to fat mobilization and burning.
It seems that doing low to medium intensity exercise in the morning, fasted, can positively affect fat mobilization, and oxidation.
Don’t eat anything before this morning cardio session. Also, more is not necessarily better. Keep the intensity to low-medium. If you keep the intensity in a low-medium range, you will run on fatty acids for fuel. As seen in research studies, the maximum fat burning effect of the morning cardio session, is at intensities between 59-64% of maximum oxygen consumption.
I use fasted morning cardio when I need a walk or when I feel like I want to have some fresh air. I’m not doing it specially for losing fat. I take it as something that can relax my thoughts.
A morning stubborn fat cardio routine might look like this:
- 10:00AM: 20 minutes of low-medium intensity jogging on an empty stomach
- 10:20AM: 30 minutes of normal walking
- 10:50AM: Your first meal
You can add something more to morning cardio to make it even more effective:
Caffeine is the best thermogenic supplement in my opinion because it does its job every time. It increases catecholamine levels. What this means?
Greater fat mobilization.
This is why caffeine synergizes well with a morning cardio session. While there’s plenty of research on caffeine, it all depends on how well you respond to it. I’m a science based guy but real world application and results are what matters the most. Research shows that caffeine might improve muscle endurance, strength, and anaerobic performance.
Don’t worry if you don’t drink coffee regularly. You won’t have to. Just drink a coffee in the morning you want to do your fasted cardio.
I don’t drink coffee every day. I have an advantage over regular coffee drinkers. A cup of coffee a few times/week will get me wired fast. If you are a habitual coffee drinker, you might have to drink more coffee to get the same results. This happens because your body gets used to the effects of caffeine (our body is good at adapting at almost anything).
If you don’t like to drink coffee, just take caffeine pills. They do the same stuff.
Yohimbine is produced by a yohimbe tree named Pausinystalia. That tree grows in Central Africa. It is an alpha-2 antagonist supplement which means that it blocks the activity of alpha-2 receptors that block fat loss. Basically, it speeds up fat loss by “loosening” up fat in hard to lose areas. Also known as stubborn belly fat.
For this reason, it makes a good partner for caffeine. They synergize and increase the fat mobilization even more.
Research shows that 0.2 mg/kg of body weight, taken right before a morning fasted cardio or during a fasting period, will do the job.
To put it into practice, a 80 kg individual would take 16 mg. Since most pills are available in 2.5 mg doses, you would have to take 6-7 of them.
The brand doesn’t matter. What matters the most is the extract. Yohimbine HCL is the most potent version.
There’s something you have to know before you take Yohimbine. It only works if you are in a fasted state. If you eat something, you’ll spike your insulin levels which completely negate any effects of this extract.
So if you want to add Yohimbine to your fat burning arsenal, make sure you do it fasted.
There are people that can’t handle Yohimbine because they get panic attacks and anxiety. If you find yourself in this case, just look for supplements that contain rauwolscine. Rauwolscine which is also known as isoyohimbine, is a stereoisomer of yohimbine. Basically, a less potent version of Yohimbine but easier to handle.
Rauwolscine which is also known as isoyohimbine, is a stereoisomer of yohimbine. Basically, a less potent version of Yohimbine but easier to handle.
7. Green Tea
Green tea has its origins from China, more than 4.000 years ago. It is the oldest herbal tea known to mankind.
You probably heard that green tea is a powerful fat loss aid. I can say this because almost everywhere I look, I see green tea promoted as a potent weight loss supplement.
It is not that simple. Sadly, most people rehash information from one source to another. The reality is slightly different:
Research shows that it can increase fat oxidation during low-moderate exercise intensity.
Combined with caffeine, it has a mild thermogenic effect. But this shouldn’t surprise really you. Even if thermogenics don’t have a massive impact when it comes to weight loss, they still boost things up for like 5-10%.
Green tea is another aid to your arsenal of tools that should help you get rid of stubborn belly fat. It doesn’t work so well on its own. It works better combined with the strategies outlined so far.
Next time someone recommends you green tea for weight loss, just point him to this article. It will be enough to make that person reconsider his statement.
How to lose stubborn fat protocol
1 day before the protocol: eat the last meal at 20:00PM
09:00AM: Wake up
09:15AM: Drink 1-2 cups of green tea
09:45AM: Take 0.2mg/kg Yohimbine + 1 caffeine pill (200mg) or 1 cup of coffee
10:00AM: 30-60 minutes low-medium intensity jogging
11:00AM: Take 10-20g BCAA
11:30AM-12:30PM: Fasted weight training: You’ll start training on an empty stomach for all the duration of the workout. For the actual workout, I recommend you to keep the intensity (weight on bar) high, and the volume low to medium. You don’t want to exaggerate, and do too much in a fasted state. You’ll run out of “gas” faster compared to when you train in a fed state.
12:30PM-13:30PM: Your first meal
There’s another solution that can ramp up your stubborn fat burning by over 10%. I wrote an extensive guide how to use it, and I made it a PDF file. The guide is too big to put it here (it’s over 3000 words). You can download it by clicking here or by using the link below
8. The Most Powerful Stubborn Body Fat Burner
Nowadays, there are a dozen products on the market that try to take the crown of the best fat burner. This is why the supplement industry is one of the most profitable businesses in the world. The general public is always searching for the next best thing on how to lose stubborn fat.
The general public is always searching for the next best thing for fat loss.
Sadly, most fat loss products are a scam. If they would have worked, we wouldn’t have people struggling with weight loss. We would see people with six pack abs everywhere. What’s the current status?
Nowhere near that…
Bodybuilders on the other hand, have been using an effective fat burner for some while, even if it is not the most popular or the most produced. It is one of the best fat burners that is not marketed, and fat loss gurus don’t want you to know about. It is also one of the most inexpensive fat loss supplements that actually work.
In this guide, you’ll discover the following:
- What is this supplement
- How you can supercharge your fat loss by using it
- The right way to use it for improved fat loss
Wrapping It Up
Before you take these strategies into consideration, keep in mind that in order to lose stubborn body fat, you will still have to take care of your diet and training.
If you don’t create a caloric deficit through eating less or doing more physical activity, you won’t progress at all.
These strategies will help you get rid of stubborn belly fat but you have to use them in conjunction with a proper diet and training regime if you want to maximize your results.
And as a friendly suggestion, don’t try to implement advanced dieting strategies if they complicate your life. Consistency and long term diet adhereance is way more important than any of these diet tricks.
Do you know people that still search for methods on how to lose stubborn belly fat?
Share this article with your friends using any of the buttons you see. Do it if you think it deserves your share and it can help your friends and other people.
What do you think about these strategies? Will you use them next time you want to lose stubborn body fat?
Leave your opinion below and let’s talk about it. Also, if I missed something out, tell me in the comment section below.