Today we are going to talk about stubborn fat and how to get rid of it.
As per its name stubborn fat is literally stubborn and we need to design our workout, diet and Supplement smartly to get rid of it. Stubborn fat is basically found in thighs and hips in women and love handles in men. That’s why both the genders struggle to lose these last pounds of fat.
Reason 1
Major fat releasing hormones are the catecholamines – norepinephrine and epinephrine also known as noradrenaline and adrenaline. These hormones bind receptors in fat tissue that send the signal to speed up or slow down fat release. These receptors are known as alpha-2 and beta-2 receptors. The betas speed fat release and alpha slow down fat release. These receptors have this effect largely because they turn on intracellular signaling that either speeds or decreases the activity of hormone sensitive lipase (HSL), the major fat releasing enzyme in the body.
Stubborn fat regions have much higher alpha-2 receptors compared to beta-2 receptors. So that it’s difficult to lose fat from these regions.
Reason 2
Stubborn fat is more insulin sensitive, meaning it’s less insulin resistant than regular fat. The normal action of insulin on fat cells is to decrease the activity of HSL, the major fat releasing enzyme, and increase the activity LPL, the major fat storing enzyme.
So, a fat cell that’s more insulin resistant stores less fat and releases more of it. A fat cell that’s more insulin sensitive stores more fat and releases less of it. Stubborn fat is more insulin sensitive than other fat.
Reason 3
Stubborn fat gets less blood flow, which means even if the fat is released it doesn’t get moved out of the area to be burned elsewhere very easily. First off, alpha-receptors impact blood flow too. More alpha-receptors in an area means less blood supply to that area.
Intermittent fasting is a technique in which we fast for 16 hours and complete our macros intake within 8-hour window. Studies have shown that fasting not only regulates the insulin levels but also helps us in increasing blood flow in the adipose tissue and as we know that insulin is one of the main reasons behind stubborn fat, so a low carb or no carb diet with intermittent fasting will help us control insulin spikes. We will suggest you skip your breakfast and workout empty stomach by taking a black coffee pre workout. You can also use BCAA intra workout.
Complete your carb intake 1 hour after workout, since your glycogen levels are depleted, and this is the best time to replenish your glycogen store.
Exercise increases blood flow in our body, so a resistance training session with low intensity cardio will help us increase the blood flow.
There are some supplements which blocks alpha receptors activation, Yohimbine HCL is one of the most effective supplements for that.
Green tea extract will also help you in breakdown of fat. L-carnitine supplement can be useful since, it increases the transportation of FFAs into the mitochondria and enhances fat oxidation.
Supplement will be useful only if your diet is proper, nothing can overcome a bad diet.
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC370588/
https://www.ncbi.nlm.nih.gov/pubmed/11907178
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC156352/
https://www.bodybuilding.com/fun/beast51.htm
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