Stubborn Body Fat - Goodbye Love Handles!

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Weeks gone by, you’ve managed to successfully drop a lot of excess, unwanted body fat. But, when you look in the mirror you’ve still got those damn love handles staring back at you!

 

What gives?

 

You’ve dieted hard, trained with intensity, and gotten plenty of sleep, and still those knobs on the side of your hips haven’t evaporated.

 

Congratulations my friend, you’ve encountered something we all struggle with...stubborn body fat.

 

Be it love handles, thunder thighs, or nasty man boob fat, everyone has to deal with stubborn body fat in some way, shape, or form -- even the genetically gifted “beautiful” people of the world.

 

The good news is that you’re not alone. We all struggle is stubborn body fat. The “bad” news is that losing stubborn body fat isn’t easy (it’s called “stubborn” for a reason). But, we’ve got all the answers ahead on what you need to do (and how to do it) to lose stubborn body fat. Best of all, it’s not going to involve any goofy “targeting” exercises, hormone treatments, or fad diets!

 

So, let’s to get work on helping you lose that stubborn body fat!

 

Why is Stubborn Body Fat Hard to Lose?

 

The simple truth of the matter is that our body has certain fat cells that are extremely resistant to being burned. To further compound the matter, these fat cells are typically found in the hips, thigh, buttocks, and belly.

 

The reason these fat cells are stubborn has to do with their composition and the hormones affecting them.

 

What does that mean?

 

Well, fat loss is dictated by a caloric deficit, but it’s also impacted by your hormone levels. In fact, several hormones play a key role in how your body stores fat and loses it. Essentially, these hormones exert a mix of direct and indirect effects on the enzymes and receptors involved with the fat storing/burning processes.

 

Let’s take a deeper look at some stubborn body fat biochemistry to really understand what causes this plague upon the human physique.

 

Stubborn Body Fat 101

 

Fat acids enter or leave fat cells primarily due to the actions of lipoprotein lipase (a fat storing enzyme) and hormone sensitive lipase (fat releasing enzyme). Right off the bat, you’ll notice that the fat releasing enzyme has the word “hormone” in the name, so you’re told that hormones certainly are going to play a role here in fat loss, and it’s not just about calories in vs calories out (though that is important!).

 

Hormone sensitive lipase releases fat as a result of cyclic AMP (cAMP). The amount of cAMP activity that happens within a cell is affected by the activity of hormone receptors in fat tissue called adrenergic receptors.

 

Types of Adrenergic Receptors

 

There are two type of adrenergic receptors in the body:

 

  • Alpha receptors -- delay fat release

  • Beta receptors -- accelerate fat release

 

In addition to affecting the rate of fat release from stubborn body fat cells, these receptors also impact blood flow. The more alpha receptors a fat cell has, the less blood flow it receives.

 

Hormones and Stubborn Body Fat

 

The interplay between your hormones and fat loss is rather complex, but certain hormones have a very straightforward relationship with fat gain and fat loss. A key example of this is insulin, which is the body’s primary storage hormone.

 

Insulin increases lipoprotein lipase activity and decreases hormone sensitive lipase activity. It also inhibits beta receptor function, which further stunts fat burning.

 

Other hormones and catecholamines, such as adrenaline (epinephrine) and noradrenaline (norepinephrine) enhance fat release (a process known as lipolysis) when they bind to beta receptors on fat cells, which increases hormone sensitive lipase activity. However, these hormones can also slow fat release if they bind to alpha receptors.

 

Another key hormone in the stubborn body fat game is estrogen, which increases the number and activity of alpha adrenergic receptors, which explains in part why females tend to carry more fat than men normally. Female fat distribution is typically stored in the lower body due to the actions of estrogen. FYI, the subcutaneous fat of women is especially plentiful in estrogen receptors.

 

One last important hormone to discuss when talking about stubborn body fat is thyroid hormone. Thyroid hormone increases beta receptor activity and blocks the activity of alpha receptors. It also works counter to estrogen by making stubborn body fat less “stubborn”. Where things get complicated is that thyroid hormone production is interrupted by estrogen.

 

Sounds pretty complicated doesn’t it?

 

Here’s some key takeaway points for those of you who just want the answers and don’t care so much about why stubborn body fat is the way it is.

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Stubborn Body Fat Key Points

 

  • Stubborn body fat contains more alpha receptors and less beta receptors

  • Stubborn body fat preferentially stores more fat and releases less as a result of insulin

  • Stubborn body fat receives less blood flow

  • Hormones that lower hormone sensitive lipase and raise lipoprotein lipase encourage fat storage

  • Hormones that increase hormone sensitive lipase and decrease lipoprotein lipase promote fat loss

  • Calories matter -- Your body will burn fat in a caloric deficit. It’s not possible for your boy to store fat if you’re eating less than maintenance.

  • Stubborn body fat is stubborn because of reduced blood flow and it it releases fat much more slowly compared to “unstubborn”body fat.

  • Sex hormones (i.e. estrogen, testosterone) affect fat storage and burning by impacting enzyme activity and ratio and activity of alpha and beta receptors



So, now that you know why you’re having such a hard time losing stubborn body fat, let’s take a look at the important things you need to do to get rid of it once and for all!

 

How to Eliminate Stubborn Body Fat

 

The overarching principle of fat loss is that you must consume fewer calories than your body requires on a daily basis. Maintaining this negative energy balance is the cornerstone of fat loss, no matter if you’re trying to lose 60 pounds or those “last 5 pounds”. If you’re not already doing this, then you can forget everything else that follows. Fat loss is ultimately dictated by energy balance, and if you don’t have that squared away, fuhgeddaboudit.

 

Now, assuming you’ve been adhering to a caloric deficit for sometime what else can you do to blast away stubborn body fat once and for all?

 

Here’s four strategies you can employ.

 

Tips to Burn Stubborn Body Fat

Perform Fasted Training

 

Being “fasted” refers to periods you have not eaten anything in several hours (>4 hours) and your insulin levels are low. Remember, insulin is the body’s primary storage hormone, and when it’s elevated, it means that that fat burning is shut off. When insulin levels are low, your body will use fat as it’s primary source of energy.

 

Now, many people incorrectly assume that only carbohydrate raises insulin levels, but in enough quantities, so can protein, and even dietary fat.[1,2] In fact, it can take your body up to three hours to fully digest and process a single scoop of whey protein[3], so to be truly “fasted” it needs to be at least three hours since you’ve eaten.

 

It’s also worth mentioning, that consuming mixed meals (protein and fat, protein and carb, or a combination of all three macronutrients) keep insulin levels elevated longer, and the larger a meal is, the larger the insulin response and the longer it remains elevated. This is why a lot of fasted training is performed first thing in the morning, as it’s been at least 8 hours since you’ve had any food in your system.

 

Now, the reason we’re recommending fasted training is that it accelerates fat burning[4], especially if combined with the right supplements. Fasted resistance training, in particular, is extremely effective for burning body fat[5], and if you’re doing it first thing in the morning, all the better as fasting for over 6 hours increases your body’s natural fat burning that much more.[6] Furthermore, blood flow to your abs is increased with fasted training, meaning that those critical fat burning hormones and catecholamines we discussed earlier reach the stubborn body fat more readily resulting in better fat burning.[7]

 

While fasted training might seem like a knockout way to train, especially for eliminating stubborn body fat, it does come with a very real, and terrifying drawback -- increased muscle breakdown.[8] This is why protein intake is so crucial when dieting. When calories are low, your body starts pulling from its energy stores, and when you start to get really lean, your muscle tissue is at an even greater risk. To avoid excess muscle loss when dieting, it’s crucial to consume at least 1g per pound of bodyweight of protein, and ideally closer to the 1.25-1.5 gram per pound range.



Perform High Intensity Interval Training

 

The old advice for weight loss used to be that performing low intensity steady-state cardio (LISS) was better for fat loss as it had you burning more actual fat during your workout. While it’s true that low intensity cardio does burn more fat during the actual workout than high intensity interval training or resistance training, which runs primarily on stored muscle glycogen, the calorie burn stops once you stop exercises.

 

With high intensity interval training, your metabolism remains elevated for several hours afterward (up to 24 hours!), and than means more calorie burning for longer, leading to faster fat loss. Research backs this up too!

 

Studies have shown that 25 minutes of high intensity interval training burns as much fat as 60 minutes of tradition low intensity cardio.[9,10] Furthermore, high intensity interval training also offers several other benefits including heightened insulin sensitivity in your muscles, reduced appetite, and greater utilization of stored body fat. Finally, high intensity interval training is also superior for preserving lean muscle tissue (a priority when dieting) than low intensity cardio, and you don’t have to waste nearly as much time performing high intensity training as you would with low intensity cardio.

 

Use Yohimbine to Target Stubborn Fat

 

Yohimbine is a potent alkaloid extracted from the Pausinystalia yohimbe plant that helps access stubborn body fat more readily, allowing you to burn the fat that seemingly never goes away.[11]  But, there’s a “catch” with yohimbine -- your insulin levels have to be low, which is why many people prefer to use the powerful CNS stimulant in a fasted state.

 

The reason yohimbine is so effective for targeting stubborn body fat is that it binds to alpha receptors and essentially turns them “off”.[11] Antagonizing the alpha receptors allows the important fat burning catecholamines and hormones we discussed earlier to bind to your beta receptors, which frees fatty acids to be burned for energy. Essentially, yohimbine prevents the alpha receptors on your fat cells from preventing fat loss.

 

Remember though, that you need to make sure insulin levels are low, so to get the most benefit from yohimbine, it’s ideal to take it first thing in the morning before fasted training.

 

Additionally, research also notes that yohimbine decreases body fat without affecting lean mass[12], which is especially important for optimizing body composition while dieting. Moreover, yohimbine can also enhance exercise performance by reducing fatigue and it even suppresses appetite, helping further accelerate fat burning.[13,14]

 

As you can see, yohimbine is an incredibly valuable agent for burning stubborn body fat, which is why we’ve included it in Hurakan, the multi-targeted fat burning supplement you need to rid your body of stubborn body fat for good!

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Caffeine Helps Burn Stubborn Fat, Too!

 

Caffeine is pretty well known for its ability to enhance energy, focus, and motivation. It’s a staple for many individuals prior to training as well as those dieting for its ability to suppress appetite.

 

But, did you know that caffeine is also effective for burning fat, especially stubborn body fat?

 

The reason we say that, is that because caffeine helps you lose stubborn body fat by increasing your body’s energy expenditure.[15] It’s also been shown to improve endurance, strength, and anaerobic performance (i.e. weight lifting)[16,17], all of which help you increase the amount of calories you burn during your fasted training.

 

The key to caffeine is in getting the dose right. Too much and you’re likely to crash or feeling anxious, jittery, and “on edge”. Too little, and you really won’t get the boost in energy or fat burning that you’re looking for.

 

That’s why Primeval Labs Hurakan includes an extremely appropriate 200mg caffeine per serving, the perfect amount to wake you up and kickstart your natural fat burning mechanisms, but not so much that you feel over stimmed and jittery. Best of all, Hurakan uses several forms of caffeine to provide smooth, sustained energy that lasts all day long.

 

Click here to grab your bottle of Hurakan today and start blasting stubborn body fat NOW!

 

Stubborn Body Fat Takeaways

 

  • Use a moderate caloric deficit of 500 calories per day

  • Consume adequate protein (1-1.5 grams per pound of bodyweight)

  • Employ a mix of resistance training and high intensity interval training

  • Train fasted

  • Supplement with yohimbine and caffeine to “access” stubborn body fat

 

Now, let’s get on to the real meat of the article -- the training program you’ll use to wipe away stubborn body fat once and for all.

 

Stubborn Body Fat Training Program

 

Frequently when discussing “fat burning” workouts, a lot of people will tell you that you need to focus on lighter weights, higher reps. This is completely bogus.

 

Fat loss training is no different that training to build muscle. You still want to focus on heavy compound lifts. This helps preserve lean muscle tissue, which is a must when trying to burn stubborn body fat.

 

However, we will use a few “tweaks” to our training to increase calorie burn during the workout, by way of using decreased rest periods and certain intensifiers, such as supersets, which increase the overall work you’re performing, leading to greater calorie burn in the workouts.

 

Each week, you’ll perform 4 resistance training workouts with two high intensity interval training session to accelerate fat burning and one active recovery session, which also functions as a bit of a “low intensity” cardio day.

 

  • Monday -- Upper A

  • Tuesday -- Lower A

  • Wednesday -- High Intensity Interval Training

  • Thursday -- Upper B

  • Friday -- Lower B

  • Saturday -- Arms + High Intensity Interval Training

  • Sunday -- Active Recovery

 

Training Notes:

 

Any exercise notated with an asterisk (*) will be performed using 30-40% of your 1RM. If you don’t know what your one rep max is, then select a weight that you can safely perform for 20 reps.

 

Every workout will begin with a 10x10 exercise (or two) and over the next eight weeks, you will use this same weight; however, rest will be decreasing each week.So, for Week 1, you’ll start out with 90 seconds of rest between sets, but each week, rest will decrease by 10 seconds, so that by week 8 you’re only resting 20 seconds between your sets of 10.

 

Additionally, rep tempo for the 10x10 exercises will utilize a 3-second eccentric (lowering) phase, following by a 1 second pause before going to a 1-second concentric (lifting) of the weight.

 

After your 10x10 exercises are completed, you’ll move onto the rest of the workout, which consists of supersets.

 

Upper A

Exercise

Sets

Reps

Rest

     

Barbell Bench Press*

10

10

90 sec

     

Barbell Bent Over Row*

10

10

90 sec

     

Incline Dumbbell Press

4

8-10

0 sec

     

Incline Chest Supported Row

4

8-10

60 sec

     

Push Ups

2

AMRAP

0 sec

     

Inverted Row

2

AMRAP

60 sec

     

 

Lower A

Exercise

Sets

Reps

Rest

     

Barbell Back Squat*

10

10

90 sec

     

Romanian Deadlift

4

8-10

75 sec

     

Step Up to Reverse Lunge

4

10 / leg

60 sec

     

Goblet Squat

4

8-10

0 sec

     

Kettlebell Swing

4

15

60 sec

     

Calf Raises

4

12-15

60 sec

     

 

Upper B

Exercise

Sets

Reps

Rest

     

Dumbbell Shoulder Press*

10

10

90 sec

     

Lat Pulldowns*

10

10

90 sec

     

Cable Side Lateral

4

8-10

0 sec

     

Face Pulls

4

8-10

60 sec

     

Dips

2

AMRAP

0 sec

     

Pull Ups

2

AMRAP

60 sec

     

 

Lower B

Exercise

Sets

Reps

Rest

     

Leg Extensions*

10

10

90 sec

     

Leg Curls*

10

10

90 sec

     

Leg Press

4

8-10

0 sec

     

Jump Squats

4

8-10

60 sec

     

Smith Machine Calf Raises

3

10

0 sec

     

Seated Calf Raises

3

15

60 sec

     

 

ARMS

Exercise

Sets

Reps

Rest

     

Tricep Rope Pushdown*

10

10

90 sec

     

Rope Hammer Curl*

10

10

90 sec

     

Overhead Tricep Extension

4

8-10

0 sec

     

EZ Bar Curl

4

8-10

60 sec

     

Tricep Push Ups

2

AMRAP

0 sec

     

Bodyweight TRX Curl

2

AMRAP

60 sec

     

 

High Intensity Interval Training Protocol

You know that in order for muscles to grow, they constantly have to be challenged and subjected to increased demands, usually accomplished by heavier loads, higher reps, and/or more sets. The same holds true for your fat loss cardio sessions.

 

As you perform high intensity interval training, your conditioning will improve, and to ensure continue fat loss, you’re going to have to increase the intensity of the sessions every so often.

 

For the 8 weeks of your fat loss training, here’s how your high intensity interval training sessions will be structured:

 

Weeks 1-2 (Work to Rest Ratio 1:4)

 

  • Work: 15 seconds all out effort

  • Rest: 60 seconds low intensity exercise (walking, pacing in place, etc.)

 

Repeat for 10 total rounds.

 

Weeks 3-4 (Work to Rest Ratio 1:2)

 

  • Work: 30 seconds all out effort

  • Rest: 60 seconds low intensity exercise (walking, pacing in place, etc.)

 

Repeat for 10 total rounds.

 

Weeks 5-6 (Work to Rest Ratio 1:1)

 

  • Work: 30 seconds all out effort

  • Rest: 30 seconds low intensity exercise (walking, pacing in place, etc.)

 

Repeat for 15 total rounds.

 

Weeks 7-8 (Work to Rest Ratio 2:1)

 

  • Work: 30 seconds all out effort

  • Rest: 15 seconds low intensity exercise (walking, pacing in place, etc.)

 

Repeat for 20 total rounds.

 

Acceptable Options for High Intensity Interval Training

 

Part of the beauty of high intensity interval training is that it can be done just about anywhere, with equipment or without. Acceptable training options for HIIT include:

 

  • Burpees

  • Rowing

  • Sprinting

  • Bodyweight squats

  • Push Ups

  • Inverted rows

  • Kettlebell swings

  • Jump rope

  • Jumping jacks

  • Lightweight goblet squats

  • Jump Squats

 

You can choose to use a single exercise for all rounds of HIIT, or alternate between a couple if you want to add some more variety for your workout. The most important factor is your level of effort. While HIIT is short, it’s only effective if you “work” periods consist of all out effort. There’s no “easy” round of work. For those 15-30 seconds you have to give 100% effort and nothing else. Otherwise, you’re not really getting the most from this style of training.

 

Say Goodbye to Stubborn Body Fat for Good with Hurakan!

 

No matter how strict your diet or intense you train, you’re bound to be faced with the spectacle of stubborn body fat. Whether it’s in your hips, thighs, stomach, or some combination of all three, stubborn fat is a nuisance, but you don’t have to be stuck with it forever.

 

Using the tips outlined in this guide can help rid your body of unsightly stubborn body fat, and for some extra help, there’s Primeval Labs Hurakan.

 

Hurakan is a groundbreaking stimulant fat loss agent that enhances your body’s natural fat burning mechanisms by accessing stubborn body fat and using that newly freed fat for fuel. Through a synergistic matrix of stimulants, performance enhancers, appetite suppressants and fat oxidizers, Hurakan provides everything you need to fry stubborn body fat for good!

 

Hurakan provides smooth, all day long energy that won’t leave you feeling jittery or anxious, and it won’t give you a horrendous energy crash like other overly caffeinated fat burners.

 

Click here to grab your bottle of Hurakan and see how quickly you start shedding that stubborn body fat!

References

 

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  2. Manders, R. J. F., Hansen, D., Zorenc, A. H. G., Dendale, P., Kloek, J., Saris, W. H. M., & van Loon, L. J. C. (2014). Protein co-ingestion strongly increases postprandial insulin secretion in type 2  diabetes patients. Journal of Medicinal Food, 17(7), 758–763. https://doi.org/10.1089/jmf.2012.0294

  3. Frid, A. H., Nilsson, M., Holst, J. J., & Bjorck, I. M. E. (2005). Effect of whey on blood glucose and insulin responses to composite breakfast and  lunch meals in type 2 diabetic subjects. The American Journal of Clinical Nutrition, 82(1), 69–75. https://doi.org/10.1093/ajcn.82.1.69

  4. Derave, W., Mertens, A., Muls, E., Pardaens, K., & Hespel, P. (2007). Effects of post-absorptive and postprandial exercise on glucoregulation in metabolic syndrome. Obesity (Silver Spring, Md.), 15(3), 704–711. https://doi.org/10.1038/oby.2007.548

  5. Achten, J., & Jeukendrup, A. E. (2004). Optimizing fat oxidation through exercise and diet. Nutrition (Burbank, Los Angeles County, Calif.), 20(7–8), 716–727. https://doi.org/10.1016/j.nut.2004.04.005

  6. Kraemer, W. J., Fleck, S. J., Maresh, C. M., Ratamess, N. A., Gordon, S. E., Goetz, K. L., Patton, J. F. (1999). Acute hormonal responses to a single bout of heavy resistance exercise in trained power lifters and untrained men. Canadian Journal of Applied Physiology = Revue Canadienne de Physiologie Appliquee, 24(6), 524–537.

  7. Gjedsted, J., Gormsen, L. C., Nielsen, S., Schmitz, O., Djurhuus, C. B., Keiding, S., … Moller, N. (2007). Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. Acta Physiologica (Oxford, England), 191(3), 205–216. https://doi.org/10.1111/j.1748-1716.2007.01740.x

  8. Pitkanen, H. T., Nykanen, T., Knuutinen, J., Lahti, K., Keinanen, O., Alen, M., Mero, A. A. (2003). Free amino acid pool and muscle protein balance after resistance exercise. Medicine and Science in Sports and Exercise, 35(5), 784–792. https://doi.org/10.1249/01.MSS.0000064934.51751.F9

  9. Macpherson, R. E. K., Hazell, T. J., Olver, T. D., Paterson, D. H., & Lemon, P. W. R. (2011). Run sprint interval training improves aerobic performance but not maximal cardiac output. Medicine and Science in Sports and Exercise, 43(1), 115–122. https://doi.org/10.1249/MSS.0b013e3181e5eacd

  10. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011;2011:868305. doi:10.1155/2011/868305.

  11. Millan, M. J., Newman-Tancredi, A., Audinot, V., Cussac, D., Lejeune, F., Nicolas, J. P., Gobert, A. (2000). Agonist and antagonist actions of yohimbine as compared to fluparoxan at alpha(2)-adrenergic receptors (AR)s, serotonin (5-HT)(1A), 5-HT(1B), 5-HT(1D) and dopamine D(2) and D(3) receptors. Significance for the modulation of frontocortical monoaminergic transmission and depressive states. Synapse (New York, N.Y.), 35(2), 79–95. https://doi.org/10.1002/(SICI)1098-2396(200002)35:2<79::AID-SYN1>3.0.CO;2-X

  12. Ostojic, S. M. (2006). Yohimbine: the effects on body composition and exercise performance in soccer players. Research in Sports Medicine (Print), 14(4), 289–299. https://doi.org/10.1080/15438620600987106

  13. Callahan MF, Beales M, Oltmans GA; Yohimbine and rauwolscine reduce food intake of genetically obese (obob) and lean mice . Pharmacol Biochem Behav. (1984)

  14. Alkuraishy, H., Abood, H., & Al-Gareeb, A. (2015). Ergogenic Effects of Yohimbine: Standardized Cycling… Ergogenic Effects of Yohimbine: Standardized Cycling Clinical Study. Karbala J. Med. (Vol. 7).

  15. Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. The American Journal of Clinical Nutrition, 51(5), 759–767. https://doi.org/10.1093/ajcn/51.5.759

  16. Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Journal of Strength and Conditioning Research, 20(3), 506–510. https://doi.org/10.1519/18285.1

  17. Astorino, T. A., Rohmann, R. L., & Firth, K. (2008). Effect of caffeine ingestion on one-repetition maximum muscular strength. European Journal of Applied Physiology, 102(2), 127–132. https://doi.org/10.1007/s00421-007-0557-x