Last week we were talking about the science of stubborn fat,
and those of you who were watching might remember that I promised I’d go beyond the science and tell you what you could do about it.
I’m here to make good on that promise.
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Last week we talked about the process of burning fat.
About the 2 types of hormone receptors and about hormone-sensitive lipase.
And we talked about stubborn fat, about the differences in stubborn fat between men and women.
About things that all stubborn fat has in common.
If you haven’t watched that video yet, I’ll put a link to it in the description.
This week, we going to change direction and talk about some strategies for getting rid of that stubborn fat.
The first thing to remember is that stubborn fat is stubborn,
not because the fat can’t be released into the bloodstream,
but because it is released into the bloodstream much more slowly compared to less stubborn fat.
And the second thing to remember is that calories matter.
When you’re in a caloric deficit, when you’re consuming less calories that you’re using for energy,
then it’s impossible to store fat, regardless of any hormonal action.
But let’s say you got that handled.
So the first thing that I would recommend is that you take up intermittent fasting.
Fasting increases catecholamine levels and lowers insulin levels.
Last week I mentioned that catecholamines can bind to either alpha or beta receptors, with very different results.
Binding to alpha receptors slows the release of fat, while binding to beta receptors speeds it up.
Low insulin levels inhibit the alpha receptors,
making it more likely that the catecholamines will bind to the beta receptors…and release fat.
Next, perform high intensity interval training.
Doing HIIT can rapidly deplete your stores of blood sugar,
and with dropping blood sugar levels comes a decline in insulin production.
Since hormone sensitive lipase levels are inversely proportional to insulin levels,
a drop in insulin means a corresponding rise in HSL levels.
Also, performing HIIT triggers a phenomenon called EPOC, or Excess Post-Exercise Oxygen Consumption.
This means that after doing an exercise, you body will consume oxygen at an elevated rate,
and this effect can last for 24 to 36 hours after you finish HIIT.
Now, I’m not talking about the volume of air that your lungs are moving in and out,
but how much oxygen the mitochondria in your cells are consuming.
A human being will burn approximately 5 calories for every liter of oxygen consumed.
Now, another thing you can do is to do fasted training.
Perform your high intensity interval training while in a fasted state.
It boosts blood flow, it increases human growth hormone levels and it boosts insulin sensitivity.
And it amps up your demand for calories while you’re in a fat-burning zone.
Another way to attack that stubborn fat is to simply stand more.
Studies have shown that leg muscles only release hormone sensitive lipase when they’re actively flexed or they’re contracting.
Sitting all day with your knees bent just isn’t going to do it.
And finally, there’s Targeted Fat Loss Mobilization Training.
Which is just a fancy way of saying spot reducing.
Now I know, the popular wisdom has told us that there’s no such thing as spot reduction.
That it’s impossible to spot reduce.
But advances in science just don’t agree with popular wisdom…I talked about this in my video on man boobs.
Now, for this to work, you need to already be fairly lean.
You want to be in a fasted state, and the key here is blood flow.
You want to get the blood flowing to the problem area while reaping the benefits of a good fast.
So, the way that you accomplish this is to alternate between doing some form of high intensity exercise,
to get you in a fat burning zone, with hitting the stubborn area, like you abs, to pump up the blood flow to that area.
So, let’s say you’re doing a normal HIIT session.
In between the bursts of high intensity output, during your rest period,
hit your abs with about 45-60 seconds of crunches or leg lifts, to pump up the blood flow.
Like I said earlier, you need to make sure that you’re in a calorie deficit,
and that you’re eating clean and not consuming a bunch of empty calories.
Burning off that stubborn fat is not going to be easy…that’s why it’s called stubborn fat.
But stick to these guidelines, and I’m sure that you’ll start to see that stubborn fat melt away.
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Thanks for watching, and I’ll catch you next week.