The key to targeting stubborn fat
A lot of people have a misconception about what exactly ‘stubborn fat’ is. Vision PT Master Trainer, Daniel Tramontana sets the record straight with his expert insights.
The term ‘stubborn’ almost creates an unnecessary mental predisposition when it comes to fat loss. Clients are often too quick to assume they have ‘stubborn fat’, when most people simply have more fat to lose before they can start burning fat in those notorious areas, such as the belly and hips.
The average fat loss dieter should not be thinking they can strategically target specific areas of fat. When losing weight, your body wants to save calories, so areas such as the arms, neck, fingers, face and feet tend to lean out quicker than the belly, butt and thighs, as having fat in these areas will burn more calories. The body is always adapting to be more efficient.
Clients that have already been training and/or dieting for fat loss from anywhere between eight to 16 weeks and are close to their desired body fat percentage can consider some of their fat as ‘stubborn’. In this case, a little more strategy can be employed.
I find that, for women, the upper body often needs to be almost completely depleted of fat stores before the lower body really becomes active. We store excess energy as fat based on two types of cell receptors: alpha receptors and beta receptors. Alpha promotes fat storage, while beta metabolises fat and makes it available to ‘burn’ as energy. Generally, women have much higher densities of alpha sites in the legs, butt and thighs.
If you want to burn fat from stubborn areas, decreasing alphas and increasing betas is the goal. This could perhaps be related back to our external and internal hormonal environment – basically our oestrogen to progesterone ratios. There is a lot of current research on this matter, and protocols that can help with this hormonal balance include: cutting down on non-organic food and coffee, increasing consumption of cruciferous vegies, drinking lemon water, reducing use of plastics and dry brushing. A useful website is ewg.org and their app Skin Deep, which indicates the toxicity level, effect on the body and potential for harmful additives found in your primary cosmetic and cleaning products.
Another specialised practice that can shed some light on potential imbalances and obstacles to fat loss is Applied Muscle Testing (AMT). Muscle testing works in the same arena as kinesiology, by testing your body for feedback to identify deficiencies in nutrients, problematic foods, potential beneficial supplements and even helping provide information on specific training protocols that may suit you personally.
Three easy things you can do today to expedite stubborn fat loss:
1. Exercise two to three hours after your last meal or on an empty stomach. This may reduce alpha receptor activity. It also causes us to increase catecholamine hormone production (adrenaline/noradrenaline), which may increase beta receptor activity.
2. Train intensely: use compound multi-muscle, multi-joint movements. For lower body, try lunges, squats and deadlifts. Include some type of interval training into your cardio workouts and then cool down with a 30 minute walk: this can assist in dipping further into fat for fuel now it has been released into the blood stream during training.
3. Stay positive: what your mind believes, your body achieves. If you tell yourself you can’t get rid of that last little bit of fat over and over, you’ll convince your subconscious mind that it’s true and it will obey you. Keep an open mind, visualise the results you want and don’t settle for ‘almost there’.