Back to Back Issues Page
Special Workout to Blast Away Stubborn Fat on the Hips, Thighs, and Lower Abs
July 27, 2006

Special Workout to Blast Away Stubborn Fat on the Hips, Thighs, and Lower Abs...Plus Freebie to Help You Obtain Free or Low-Cost Fitness Training Services at Work

Gina here from Home Bodies! I have two neat things to share with you today. One is a very effective workout tip for a very common problem, and the other is a freebie that you may be able to use to help you receive free or low-cost fitness training services at work!

Workout To Obliterate "Stubborn Fat"

It is quite common for women who work out and lose weight/fat to still have certain 'problem' areas that seem to resist fat loss in spite of diet and exercise. The typical female fat distribution pattern is to store fat on the hips and thighs, and this fat distribution pattern is related to the female hormonal profile. Women sometimes demonstrate the fat distribution pattern of excess weight around the stomach and lower back--which is also the most typical male fat distribution pattern.

This tip I am going to explain to you works best for this so-called 'stubborn fat'--that is, the fat that isn't coming off your body in spite of the fact that you have been sticking to your diet and exercise program. Stubborn fat is fundamentally different from typical fat in that it does not mobilize and burn off the body as easily, even if the face of a calorie deficit and weight loss. If you are still at the point where you need to lose a lot of fat in general (and not just stubborn fat), this technique will still work, but will really not be necessary as you must burn off the 'regular' fat before you can burn off the 'stubborn fat,' no matter what type of exercise you do.

Lyle McDonald ( has outlined a stubborn fat protocol which consists of two bouts of cardio, preferably done in the morning before breakfast (Note: If you are following a low-carbohydrate eating plan, it is not as important to perform this workout in the AM.

There are two segments to the cardio:

--The first segment is for mobilization of fatty acids--to get those stubborn fatty acids out of the fat cell.

--The second segment is the oxidation part--to burn them off in the muscle.

For the first segment of the cardio, you'll warm-up for 3-5 minutes and then do 10 minutes of HARD intervals such as 1 minute sprint and 1 minute easy for 10 minutes of total intervals.

After doing this portion of the workout, rest 5 minutes, recover, and drink some water.

The next part of the workout is to do at least 30 minutes or "normal" cardio at a moderate intensity. You should feel you are exerting and breathing somewhat heavily but not at the brink of having to stop.

Wait an hour before eating anything. At that point, have 25-50 grams of protein or so. No dietary fat. Two to 3 hours later, go back to normal eating patterns.

You should get good results using that protocol 3 days per week!

Basically, what you are doing with this workout is exercising in a state of lowered blood glucose with the AM exercise and/or the low carb diet. You jack up the levels of adrenaline and catecholamines to get fat mobilized during the intervals, and then let them fall so that the fatty acid can be burned in the muscle as you perform the moderate cardio.

I have used this plan myself and it really works! Again, thanks to Lyle McDonald href="">( for designing this workout.

Freebie that may result in your receiving free or low cost fitness training services at work!

Home Bodies is pleased to announce it's new Corporate Fitness and Wellness Programs. On this page you can read the overview about the program and download a free white paper which you can give to your boss, CEO or human resources contact in your company. Click here to access the Home Bodies Corporate Fitness and Wellness Program Page, and to receive your free downloadable White Paper to show to your company.
Back to Back Issues Page