It is quite common for women who work out and lose weight 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. Some women also have the fat distribution pattern of excess weight around the stomach and lower back--which is more typically the male fat distribution pattern.
Wherever you happen to hold your stubborn fat, this special workout I am about to explain will work to improve those areas. Stubborn fat is fundamentally different from typical fat in that it does not mobilize and burn off the body as easily, even when you maintain a calorie deficit and continue to lose weight. Note: If you are still at need to lose a lot of fat in general (and not just stubborn fat), this technique will still work for fat loss, but will really not be necessary--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, a certified trainer and author of numerous nutrition and exercise books, 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.).
Stubborn Fat Protocol
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 LyleMcDonald for designing this workout. His website is http://www.bodyrecomposition.com.
The stubborn fat protocol is even more effective when this supplement is taken when the workout is performed.
"Skip the gym...do the workout."
Sep 02, 20 01:04 PM
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