You’ve been searching all over the Internet for the solutions to losing stubborn body fat. You’ve been reading all of these articles that talk about the need to exercise a lot while cutting carbohydrates, and nothing has been working.
That’s because many of those articles are describing things that DON’T WORK.
You can stop searching. You are here. This is the Fat Loss Authority and you will find everything you need to know to get rid of that stubborn body fat. This article will revolve around one simple point that many fat loss sites overlook: fat loss is, in large part, hormonal.
This is important to know because many, many men do not have a strong hormonal balance and will therefore have VERY stubborn body fat.
Stubborn Body Fat
First, let’s define the meaning of “stubborn” body fat. Stubborn body fat is different from other body fat.
For women, it is located in the butt and thighs while for men, it is located in the love handles and lower abdomen. (2)
Stubborn body fat has a higher density of alpha-receptors and receives less blood flow than regular body fat.
There are different types of body fat. Subcutaneous is fat below the skin, visceral fat is fat around the organs, and intramuscular fat is fat in the muscles. Stubborn body fat, for the most part, is referring to subcutaneous fat. (2)
What is Fat Loss?
To burn fat is called lipolysis, when fat is released from a fat cell.
Fat must be brought to another cell to be burned, so blood flow is extremely important in this step. Fat is brought into another cell to be burned in a process called lipid oxidation. (2)
Stubborn fat burns more slowly than regular fat because of the heavy concentration of alpha receptors over beta receptors. Alpha receptors slow the release of the fat from the fat cell, while beta receptors speed up that release.
Therefore, to beat stubborn body fat you must increase the activity of beta receptors and decrease the activity of alpha receptors. Simple. (2)
Insulin and the Rolling Stone
Higher levels of insulin cause the alpha receptors to outweigh the beta receptors. (2)
Your levels of insulin are dependent on how insulin sensitive, or insulin resistant, you are. You want to be more insulin sensitive, so your body doesn’t have to release as much insulin into your body to function.
To increase insulin sensitivity, you must lose body fat. Once you get the stone rolling, you will create a hormonal cycle that will begin to burn the stubborn body fat you want to lose.
When you start to lose the body fat and raise your insulin sensitivity, your testosterone levels will also increase. Fat is the ultimate enemy of testosterone production, which means when testosterone is higher, fat loss will become easier.
Think of it as the rolling stone. It is very hard to get the stone rolling and lose that first pound of body fat, but once you do, testosterone production will increase and so will insulin sensitivity, making it easier to keep shedding the fat once you begin.
Hormonally, How Do I Lose the Body Fat?
If you increase your testosterone levels, the fat loss will be quicker. There are ways, other than losing body fat, to raise your testosterone levels.
Let’s talk about cortisol: the stress hormone. Cortisol, like insulin, is inversely proportional to testosterone levels. When cortisol levels rise, testosterone levels go down. You must lead a low cortisol lifestyle if you want to efficiently shed body fat.
If you are leading a stressful lifestyle in relationships, jobs, or exercise, it will actually become much easier to gain body fat and much more difficult to lose it.
Get yourself out of stressful situations while you are trying to strip the fat.
What Should I Do For Diet and Exercise?
This is the big question, and the answer you find here may differ from many other places on the internet. Many people will say to eat less and exercise more to create a caloric deficit. However, we do not recommend doing both of these things at the same time.
- When you eat less and exercise more you create an extreme caloric deficit of over 25%
- When you go under extreme caloric deficit your body will become very hungry and you will lose energy
- Your metabolic rate will actually decrease by an average of 300 calories per day
- No matter how strong you think you are, it will become increasingly hard to resist that ice cream binge that will simply ruin your entire diet. Never go under extreme caloric deficits.
Stick to a moderate caloric deficit of about 10%-20% and cut down your exercise to lighter amounts while you are trying to cut weight. This may seem counter-intuitive but it works.
In the gym, stick to two sets at high weights. First set highest weight for 4-6 reps then second set maybe drop 5 pounds and shoot for 8 reps. You shouldn’t be in the gym for very long. While you are trying to cut weight, less is more in the gym.
The stress of a caloric deficit will raise your cortisol levels and attack your testosterone, so do not stress yourself further in the gym.
This is called an Eat Less, Exercise Less diet/workout and is much less harmful on your testosterone than an Eat Less, Exercise More diet/workout.
A way to accomplish the Eat Less diet is to intermittent fast. This is a way to eat less and still produce testosterone at an optimal rate.
We won’t get too much into it because there’s so much to say about intermittent fasting, but essentially what you should do is stick to two meals a day with a fasting period in between.
You may have read that 6 meals a day increase your metabolic rate and this is the best way to cut weight. Not for men. Testosterone decreases every single time you eat. The more you eat, the lower your testosterone goes.
Get your calories into two meals. When you do intermittent fasting, try eating normal-sized meals around 1pm and 7pm, then fast for the rest of the day and morning until your meal at 1pm the next day.
This way of dieting will keep your caloric deficit moderate and testosterone levels protected.
You may have also read on the internet that endurance running, or any sort of endurance training, is a great way to cut calories and burn the body fat. This is not as true as it seems. For men, endurance training destroys testosterone levels and raises cortisol.
The best way to partake in running, swimming, cycling, or any sort of endurance training is to do High Intensity Interval Training (HIIT). It keeps the cortisol levels lower and still burns a ton of calories in the process.
To train this way, try going at 90% speed for 30 seconds then taking 30 seconds at 60%. Repeat for a moderate amount of time, maybe 30 minutes.
But just like with any form of exercise, do not overdo it while dieting. It will only make things worse.
This being said, you do need to get moving. As mentioned before, stubborn body fat does not have good blood flow and blood flow is necessary to transfer fat from fat cells. Get the blood pumping and active as much as you can without going to the extremes.
Immediate Ways to Lose Your Fat
So far, the methods discussed are long-term practices that you can do to reduce stubborn body fat. So here are some simple things you can do right now to see some immediate results.
Drink Water, but Make Sure it is COLD.
Your body is constantly burning calories keeping yourself warm in a process called thermogenesis. When you drink a cold glass of water, your body chills and increases its efforts to warm your body. This can result in around 200 calories burned extra per day if you drink 10 glasses of cold ice water. (3)
Turn Down the Thermostat
For the same reason outlined above, if you keep your house and body cold, you will burn extra calories heating your body. You can burn between 300 and 600 calories a day by lowering your thermostat to 59 degrees Farenheit. (3)
Drink Coffee and Take Ephedrine
Ephedrine supplements are a great way to burn fat. You can increase metabolic rate by 8% just by taking ephedrine. And you can speed up the process by coupling it with caffeine. By taking the two together, you can add another 300 calories lost per day. (3)
So all together between these three quick tips for fat loss, you could burn an extra 1,000 calories a day, but as mentioned before keep the caloric deficit moderate.
Stubborn body fat refers to the subcutaneous fat in the love handles for men. This stubborn body fat can be lost through moderate caloric deficit and balancing hormones. You must raise your testosterone levels to lower insulin and cortisol production to optimize fat loss.
Try out intermittent fasting for an easy way to combine caloric deficit with testosterone production. Switch out endurance training for high intensity interval training. Follow those three tips above to burn some extra calories almost effortlessly.
Teta, Jade. “How to Get Rid of Stubborn Body Fat.” T Nation. N.p., 6 May 2014. Web. 9 July 2015.
Kuoppala, Ali. “3 Effortless Ways to Burn off Some Fat Mass (Literally Effortless).” AnabolicMen. N.p., 20 Dec. 2014. Web. 9 July 2015.