If you’ve been speaking to a personal trainer in London about how to reduce belly fat – then you probably know all about the concept of “stubborn” fat. This pudge around your stomach and the other problematic areas of your body is called “stubborn” for a reason – because it’s incredibly difficult to get rid of.
The main principle of dieting that determines whether or not you’re actually going to get the bod you’re working towards, or not – is something called “energy balance“. Simply put, this term explains the relationship between how much energy you put into your body (food), and how much energy you use (through exercise and regular activity). If you want to lose weight, then the amount of energy you give to your body needs to be lower than the amount of energy you expend. It’s all about creating a “calorie deficit”.
So, with that in mind – why is it that simply eating less can’t burn off that unwanted stubborn fat without any additional measures?
The Science of Stubborn Fat
To understand stubborn fat, you’ll need to understand how your body works to process food. When you eat food, your body breaks it down into a number of different substances – releasing insulin to help move nutrients around the appropriate cells. During this time, you’re not burning any calories – and this time of stasis can last for hours depending on what you eat.
When all of the nutrients you’ve eaten have been absorbed, your insulin levels begin to fall, and your body recognises that it’s starting to lose energy. At this time, you begin to burn fat stores to meet with your energy needs. To burn fat, your body creates a chemical known as “catecholamines”, which travel across the body and cling to fat cells. Those fat cells have two receptor types for these catecholamines, known as “beta”, and “alpha” receptors. While alpha-receptors slow fat mobilisation, beta-receptors improve it – and therein lies the difference between stubborn, and regular fat.
When you start to get rid of excess fat, the chances are that you’ll begin to start seeing reductions in your fat masses that have higher levels of beta-receptors. For men, that means that you’ll struggle to lose fat in areas like your stomach, and lower back – for women, the backside, thighs, and hips represent the problem areas.
So now that you understand stubborn fat, how can you adjust your workout plan and figure out how to get a flat stomach faster?
Using Fasted Training
A few lucky people will find that they don’t need to do much to get rid of stubborn fat. Instead, all they need to do is follow a good routine for exercise and diet. For others – there’s a solution in something called “fasted training”.
Your body enters a “fasted” state when your insulin levels are low, and your fat stores are the primary source of energy. Though there aren’t any cemented rules regarding “fasted energy”, you should know that:
- Dietary fat slows the digestion of mixed meals – causing insulin levels to stay high for longer.
- Carbohydrates, protein, and dietary fat all promote insulin production.
- 30 grams of whey protein can take up to three hours to process fully.
In a fasted state, your body is fully prepared to start tackling the stubborn fat that might otherwise be ignored during your training session. Fasted training accelerates fat loss (particularly when you infuse your workout with some supplements). Weight training is particularly effective during a fasted state, because it optimises the fat-burning process by:
- Improving blood flow within the abdominal region to result in better fat mobilisation.
- Stimulating protein synthesis so that you build muscle instead of storing fat
Losing Stubborn Fat
Getting rid of stubborn fat can be a very difficult task – particularly if you aren’t blessed with genetics and circumstances that make the mobilisation of fat easier. However, it’s important to remember that there are ways to get rid of those pesky problem areas if you’re willing to work hard.
Fasted training can do a lot to promote the sort of body-sculpting that you’ve been searching for as you try out the best weight loss programs around – and speaking to a personal trainer could give you the guidance you need to get started.
Personal Trainer London
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