I realize that many people die reading the blog Metabolic Effect, are not interested in science and just want to know what they have to do. For this type Go to the "Overview and action steps" section.
First let's look at the fat burning process. To lose from a certain area, the following events must take place.
Fat Must be released from a fat cell (this process of fat breakdown and release is called "lipolysis").
Fat Must be carried to another cell through the bloodstream (Poor blood flow to an Area means Slow fat loss from One area).
Fat Must Enter Another Cell To Be Burned (This Fat Burning Process Is Called "Lipid Oxidation").
It is important to note here that just because "the fat is broken down and released (lipolysis), does not automatically mean that it will find its way to another cell and will eventually be burnt (fat burning). Het Hersteld en nl nl en nl nl en who and whom who. Who.
Short overview of biochemistry
To better understand stubborn grease, we first have to deal with some elementary biochemistry. Fat enters from leaves fat cells Mainly door the Activity of Both Enzymes, lipoprotein lipase (LPL) die Works to store veterinary hormone sensitive lipase (HSL) that works to vet Free. Note the name of the main fat-releasing enzyme? Is called hormone sensitive lipase and is OM A certain reason Not sensitive to caloric.
HSL releases door Signaling of a connection die cyclically called AMP. And THIS is the door of the activity of the hormone receptors in adipose tissue called adrenergic receptors (AR).
There are two types of adrenergic receptors. Alpha-adrenergic receptors and beta-adrenergic receptors. The alpha receptors slow down the release of veterinarian and the beta receptors accelerate fat delivery. To keep THIS in your Head "A" for "anti-burn" and "B" for "burn".
In addition to having a direct effect on fat delivery, these receptors also influence blood flow. More alpha receptors mean caregiver's blood supply to an area and more beta receptors. Worry for an increased blood supply to an area.
Hormones and stubborn fat
So what makes stubborn veterinarian logged quirky? To get fat Go 'things' calories and hormones. Stubborn veterinarian may be more affected by hormones compared to other types of veterinarian.
Many types of hormones affect fat gain and fat loss. This hormones Have this effect because of their Direct from Indirect Effects on Enzymes and receptors we just named. Hormones die to save the tendency to increase the adding number of the activity of alpha receptors and / or LPL. Hormones that stimulate the release of fats stimulate the addition of beta-receptors and / or HSL activity.
Certain hormones have a very direct effect on the gains of veterinarian loss. Insulin, for example, is a fat storage hormone because it increases the LPL activity and suppresses the HSL activity. Insulin also worsens the normal function of beta receptors, which die another form of HSL inhibition (i.e., insulin lowers HSL activity directly or indirectly via beta receptor disruption).
Catecholamines (adrenaline and norepinephrine on our British / European Friends and epinephrine and norepinephrine to US Americans) Speed veterinarian release when ZE beta receptors, which die HSL Activity Would increase binding. They also slow down fat release when they bind alpha receptors. This is one of the reasons that stubborn veterinarian, met a higher concentration of alpha receptors, so slowly responds.
Other hormones have a more complex and overlapping activity. Estrogen Both seems to increase the activity of alpha-adrenergic receptors. The female fat distribution, where the veterinarian is stored in the lower body, mainly by the influence of estrogen (the subcutaneous fat and especially the lower body subcutaneous veterinarian women richer in estrogen receptors).
Thyroid hormone Increases beta-receptor activity, blocks the activity of alpha-receptors and works in contrast to estrogen, making stubborn veterinarian nanny stubborn. The thyroid hormone is, however, itself disturbed by estrogen (one of the reasons why women have larger thyroid glands compared to men).
Does your head already spin? Do not Worry, It Will All Quickly Be Meaningful. Here are some coverings than stubborn veterinarian in general and some hormonal effects to keep in thoughts.
1. Tight fat has more alpha receptors
2. Stubborn fat has fewer beta-receptors
3. Stubby fat stores more fat and decreases less under the influence of insulin
4. Tight fat has less blood through it
5. Hormones that increase HSL activity and / or inhibit LPL activity stimulate the release of fat
6. Hormones that reduce HSL activity and / or stimulate LPL action encourage fat storage
Calories are also important. It is impossible to store fat regardless of hormonal action in a low calorie state and it is unlikely that you will lose fat if you have a calorie excess
Stubborn fat is stubborn, not because it can not be released, but rather because it releases much slower fat compared to less stubborn fat.
The sex steroids (estrogen, progesterone and testosterone) have receptors in adipose tissue and play an important role in HSL / LPL activity as well as the effect of alpha versus beta receptor number and activity.
The most stubborn types of fat
So based on the above points, where are the most stubborn types of fat? We store fat in different places.
There is fat stored just under the skin. We call this fat "subcutaneous fat". This is the stuff that hangs over your belt. Then there is fat that we store deep in our middle area around our organs (another name for organs is entrails) and under our abdominal muscles. This fat is called visceral fat. This is the stuff that many men give that big protruding belly. You can not pinch this stuff. Finally, fat is stored in and around our muscles. This is called intramuscular fat.
The most stubborn fat on the body is the fat under our skin, the subcutaneous fat. Female subcutaneous fat is more cocky than male subcutaneous fat. The most stubborn fat in most women is subcutaneous fat from the lower body around the hips, buttocks and thighs (also called saddlebags, thundering thighs or bubble ends). The most stubborn fat in men is the subcutaneous fat of the lower abdomen (often called the love handles)
So here is how it breaks down:
Subcutaneous fat is much more difficult compared to visceral fat
Subcutaneous fat is stubborn because it is more reactive to insulin, has a lower blood supply AND has more alpha receptors
Visceral fat is less persistent because it has more beta-receptors, a larger blood flow and is less reactive to insulin
Female subcutaneous fat in the lower body has about 9 to 10 times more alpha receptors compared to male lower body fat
The place for men who are the most stubborn is the lower belly fat and the loving handle area
The places that are most stubborn for women are the saddle bags, the inside of the thighs, the buttocks and the lower belly fat.
Another reason that stubborn fat stubborn is due to poor blood supply. Both the fact that it is in colder areas AND AND has more alpha receptors make this so
Stubborn fat is directly or indirectly influenced by many different types of hormones. These hormones have different effects on the activity of HSL and LPL as well as alpha and beta receptors
The shocking truth about diets and stubborn fat
Subcutaneous fat is much more difficult compared to visceral fat
Subcutaneous fat is stubborn because it is more reactive to insulin, has a lower blood supply AND has more alpha receptors
Visceral fat is less persistent because it has more beta-receptors, a larger blood flow and is less reactive to insulin
Female subcutaneous fat in the lower body has about 9 to 10 times more alpha receptors compared to male lower body fat
The place for men who are the most stubborn is the lower belly fat and the loving handle area
The places that are most stubborn for women are the saddle bags, the inside of the thighs, the buttocks and the lower belly fat.
Another reason that stubborn fat stubborn is due to poor blood supply. Both the fact that it is in colder areas AND AND has more alpha receptors make this so
Stubborn fat is directly or indirectly influenced by many different types of hormones. These hormones have different effects on the activity of HSL and LPL as well as alpha and beta receptors
The shocking truth about diets and stubborn fat
One of the most frustrating things about stubborn fat is that a diet does not help. In fact, a stubborn fat diet is more stubborn !!
Let me slow down here and let you take that for a minute. When you go on a diet and diet, I mean the popular approach of "eating less and exercising more", the end result is that you often make your fat parts thicker.
Many people do not know, but a diet has never been proven by research to work in the long term. It has even been proven that it does not work. 95% of people who go on diets eventually get all the weight back and 66% of those people become fatter than before the start of the diet. When they get the weight back, most goes directly to the stubborn fat areas. I know it very depressingly.
When you eat "eat less and exercise more" according to the popular method, you get the law of metabolic compensation (I call it a law because it is probably the most predictable and agreed phenomena in all diets). I'm not going to go through this compensatory effect of a diet in detail here, but I've made an in-depth blog about this in the past that you want to review. That article is HERE.
In short, this is how a diet (eating less and exercising more) makes your fat parts thicker. First, compensatory changes take place that make you more hungry, cause unstable energy and create insatiable desires for tasty food that is rich in calories. This is the reason why 95% of the people recover all the weight back or more. At the same time, thyroid hormone levels decrease and the fat cells themselves become more reactive to insulin. This means that the HSL is rejected (less fat release), LPL is turned up (more fat storage) and the alpha receptor activity is increased and the beta receptor activity is suppressed. Remember that stubborn fat is stubborn because of the alpha receptors, so we certainly do not want those annoying men to be more active. All this makes the fat cell much more greedy (more fat storage) and stingy (less fat burning).
Why did I take the time to go through all that? Because if you hope to gain stubborn body fat, you must first realize that a diet hurts instead of helping you. To defeat stubborn fat is one of the first things you have to do to escape eating less, exercising more mindset.
Overview and action steps
Now we can start losing stubborn fat. Here are the three steps in the front and I will go into details below
Stop diets. Move from a food-less-exercise-more-approach (ELEM) to either eating less, exercising less (ELEL) or eating more, exercising more (EMEM). This fights the law of metabolic compensation.
Bike your diet. Cycle the diet so that there are periods of more eating and exercise with periods of less eating and exercise. This helps build muscle and burn (or at least maintain) fat and prevents you from becoming lean fat or running out. It also fights against the law of metabolic compensation.
Aim the area. Use targeted supplements, exercise and lifestyle strategies to suppress and / or bypass the alpha receptors AND raise the beta receptors to accelerate fat delivery from stubborn areas.
Stop diets
Imagine you drive your parking brake on the highway. Because of the compensatory processes that a diet brings about, you can not attack stubborn fat in this way. To burn fat you need two things, a caloric deficit and hormonal balance. Eating less and exercising more (ELEM) gives you the caloric deficit, but has a negative influence on the metabolic balance, so that you do not endure that shortage and quickly return to more food and less exercise (the law of compensation makes it so you will feeling lazy / tired and feeling hungry and longing, it is only because your body loves you ;-))
You will be more fortunate with a different approach. You can eat less and exercise less (ELEL) OR eat more and exercise more (EMEM). Both approaches can create a caloric deficit AND will bring metabolic biochemistry into balance. In this way you do not chase your hunger, energy and desires all day long. More importantly, thyroid withdrawal associated with traditional diet is much less likely, meaning that the alpha and beta receptors are kept under control.
Bike the diet
You have already learned about what I call the law of metabolic compensation. This is the moment when a diet (eating less and exercising more), more hunger, unstable energy, more cravings and slowing down metabolism. There is another law of metabolism that I call the law of metabolic multitasking. This law informs us about the inefficiency of the body when it comes to burning fat and at the same time building muscle. It is not good to do both and rather concentrate on one or the other.
By combining your diet between periods of more eating and exercise (EMEM, construction phase) and less eating and exercising (ELEL, burning phase) you can circumvent the law of metabolic multitasking. It also works against the law of metabolic compensation. A two for one deal.
This approach could be as simple as having one or two heavy eating and training days in the weekend, followed by 5 weekdays eating less and training less (if you are interested in more details, see this blog). It can also mean a week or two in less food, less exercise followed by a few weeks more food, more physical exercise. Again, to see how cycling can circumvent the law of metabolic compensation in such a way, see this blog.
Aim the area
Now that you have increased fat burning worldwide by keeping the law of compensation and multitasking under control, it is time to focus your stubborn fat. For simplicity we will divide the stubborn fat into three areas: 1) female lower body 2) female belly 3) male belly.
Female lower body fat:
Stop eating less and exercise more (ELEM) and eat less, exercise less (ELEL) or eat more, but exercise more (EMEM).
Use a 3: 2: 1 approach for diet and exercise for ELEL. Nutrition = 3 meals a day, 2 of the 3 meals are 30-40g protein shakes, 1 regular meal per day. Exercise = 3 R & R workouts (covered in this blog), 2 traditional training sessions with full body weight, 1 hour or longer relaxed walking on all or most days
Use a 3: 2: 2 approach to diet and exercise for EMEM. Nutrition = 3 meals per day, 2 protein shakes per day, 2 times the starch intake after the training. Exercise = 3 traditional strength training, 2 metabolic conditioning sessions, 2 traditional cardio sessions.
Consider using the ELEL approach in lower estrogen states (i.e., the luteal phase of the menstrual cycle, which is two weeks after ovulation and before menstruation). See this article on female phase training for more information. The only adjustment to the protocol is to make the luteal phase more relaxing activity.
Use supplements to bypass or block the alpha receptors. Green tea extract (GTE) and Coleus Forskohli (Forslean) are two supplements that work by increasing intracellular cAMP that increases HSL activity. This is the same as with catecholamines that bind beta-receptors. The only problem is that catecholamines also bind to alpha receptors. The use of GTE and Forslean allows the beta-adrenergic effect without the negative alpha effect. Yohimbine HCL, synephrine and berberine will all have an impact on the direct blocking of alpha-adrenergic receptors, with yohimbine being the most potent. They only work in a low insulin state and work best before permanent practice. Given the strong stimulating effect of yohimbine (speak to a doctor before you take it), GTE and Forslean are your best choice. Metabolic Effect has a product that combines both. View it here
Female and male belly fat
Fortunately, I have generally done a very extensive blog about female belly fat and belly fat. You can find the female belly fat article HERE. Note that it uses an ELEL approach. Find HERE the more male-oriented belly fat diet. These are the most important points, so you do not have to leave this blog.
Female belly fat is more about stress. Women with a high waist / hip ratio (ie a larger belly), whether they are overweight or underweight, are more stress reactive. This means that female belly fat is more about negative stress than food and exercise. That's good to know, because if food and physical exercise are carried to the limit, they can become a stress. That's why we often say that a woman with stubborn belly fat who does not respond to diet and exercise could be much better off spending an extra hour in bed than an extra hour on the treadmill.
The stress caused by female belly fat leads to a unique hormonal situation in which testosterone and cortisol are high while estrogen is low.
ELEL is perhaps the best way to use female belly fat because it is aimed at relaxation and recovery
Male belly fat is a bit different and is more a matter of lower testosterone and higher cortisol and insulin.
Male belly fat reacts to ELEL or EMEM and can even respond to ELEM.
For male stomach fat carbohydrate modification (not too low although that can lead to increased cortisol) is a big deal. So that you do not go too low, look for the carbohydrate turning point. This is the amount / type / timing of carbohydrates that give energy and keep stress hormones at a distance.
The dominant form of activity for men with abdominal fat should be strength training. For male abdominal fat, it is best not to use diet to create the caloric deficit and then use weight training to create proper testosterone, cortisol and insulin levels.
First let's look at the fat burning process. To lose from a certain area, the following events must take place.
Fat Must be released from a fat cell (this process of fat breakdown and release is called "lipolysis").
Fat Must be carried to another cell through the bloodstream (Poor blood flow to an Area means Slow fat loss from One area).
Fat Must Enter Another Cell To Be Burned (This Fat Burning Process Is Called "Lipid Oxidation").
It is important to note here that just because "the fat is broken down and released (lipolysis), does not automatically mean that it will find its way to another cell and will eventually be burnt (fat burning). Het Hersteld en nl nl en nl nl en who and whom who. Who.
Short overview of biochemistry
To better understand stubborn grease, we first have to deal with some elementary biochemistry. Fat enters from leaves fat cells Mainly door the Activity of Both Enzymes, lipoprotein lipase (LPL) die Works to store veterinary hormone sensitive lipase (HSL) that works to vet Free. Note the name of the main fat-releasing enzyme? Is called hormone sensitive lipase and is OM A certain reason Not sensitive to caloric.
HSL releases door Signaling of a connection die cyclically called AMP. And THIS is the door of the activity of the hormone receptors in adipose tissue called adrenergic receptors (AR).
There are two types of adrenergic receptors. Alpha-adrenergic receptors and beta-adrenergic receptors. The alpha receptors slow down the release of veterinarian and the beta receptors accelerate fat delivery. To keep THIS in your Head "A" for "anti-burn" and "B" for "burn".
In addition to having a direct effect on fat delivery, these receptors also influence blood flow. More alpha receptors mean caregiver's blood supply to an area and more beta receptors. Worry for an increased blood supply to an area.
Hormones and stubborn fat
So what makes stubborn veterinarian logged quirky? To get fat Go 'things' calories and hormones. Stubborn veterinarian may be more affected by hormones compared to other types of veterinarian.
Many types of hormones affect fat gain and fat loss. This hormones Have this effect because of their Direct from Indirect Effects on Enzymes and receptors we just named. Hormones die to save the tendency to increase the adding number of the activity of alpha receptors and / or LPL. Hormones that stimulate the release of fats stimulate the addition of beta-receptors and / or HSL activity.
Certain hormones have a very direct effect on the gains of veterinarian loss. Insulin, for example, is a fat storage hormone because it increases the LPL activity and suppresses the HSL activity. Insulin also worsens the normal function of beta receptors, which die another form of HSL inhibition (i.e., insulin lowers HSL activity directly or indirectly via beta receptor disruption).
Catecholamines (adrenaline and norepinephrine on our British / European Friends and epinephrine and norepinephrine to US Americans) Speed veterinarian release when ZE beta receptors, which die HSL Activity Would increase binding. They also slow down fat release when they bind alpha receptors. This is one of the reasons that stubborn veterinarian, met a higher concentration of alpha receptors, so slowly responds.
Other hormones have a more complex and overlapping activity. Estrogen Both seems to increase the activity of alpha-adrenergic receptors. The female fat distribution, where the veterinarian is stored in the lower body, mainly by the influence of estrogen (the subcutaneous fat and especially the lower body subcutaneous veterinarian women richer in estrogen receptors).
Thyroid hormone Increases beta-receptor activity, blocks the activity of alpha-receptors and works in contrast to estrogen, making stubborn veterinarian nanny stubborn. The thyroid hormone is, however, itself disturbed by estrogen (one of the reasons why women have larger thyroid glands compared to men).
Does your head already spin? Do not Worry, It Will All Quickly Be Meaningful. Here are some coverings than stubborn veterinarian in general and some hormonal effects to keep in thoughts.
1. Tight fat has more alpha receptors
2. Stubborn fat has fewer beta-receptors
3. Stubby fat stores more fat and decreases less under the influence of insulin
4. Tight fat has less blood through it
5. Hormones that increase HSL activity and / or inhibit LPL activity stimulate the release of fat
6. Hormones that reduce HSL activity and / or stimulate LPL action encourage fat storage
Calories are also important. It is impossible to store fat regardless of hormonal action in a low calorie state and it is unlikely that you will lose fat if you have a calorie excess
Stubborn fat is stubborn, not because it can not be released, but rather because it releases much slower fat compared to less stubborn fat.
The sex steroids (estrogen, progesterone and testosterone) have receptors in adipose tissue and play an important role in HSL / LPL activity as well as the effect of alpha versus beta receptor number and activity.
The most stubborn types of fat
So based on the above points, where are the most stubborn types of fat? We store fat in different places.
There is fat stored just under the skin. We call this fat "subcutaneous fat". This is the stuff that hangs over your belt. Then there is fat that we store deep in our middle area around our organs (another name for organs is entrails) and under our abdominal muscles. This fat is called visceral fat. This is the stuff that many men give that big protruding belly. You can not pinch this stuff. Finally, fat is stored in and around our muscles. This is called intramuscular fat.
The most stubborn fat on the body is the fat under our skin, the subcutaneous fat. Female subcutaneous fat is more cocky than male subcutaneous fat. The most stubborn fat in most women is subcutaneous fat from the lower body around the hips, buttocks and thighs (also called saddlebags, thundering thighs or bubble ends). The most stubborn fat in men is the subcutaneous fat of the lower abdomen (often called the love handles)
So here is how it breaks down:
Subcutaneous fat is much more difficult compared to visceral fat
Subcutaneous fat is stubborn because it is more reactive to insulin, has a lower blood supply AND has more alpha receptors
Visceral fat is less persistent because it has more beta-receptors, a larger blood flow and is less reactive to insulin
Female subcutaneous fat in the lower body has about 9 to 10 times more alpha receptors compared to male lower body fat
The place for men who are the most stubborn is the lower belly fat and the loving handle area
The places that are most stubborn for women are the saddle bags, the inside of the thighs, the buttocks and the lower belly fat.
Another reason that stubborn fat stubborn is due to poor blood supply. Both the fact that it is in colder areas AND AND has more alpha receptors make this so
Stubborn fat is directly or indirectly influenced by many different types of hormones. These hormones have different effects on the activity of HSL and LPL as well as alpha and beta receptors
The shocking truth about diets and stubborn fat
Subcutaneous fat is much more difficult compared to visceral fat
Subcutaneous fat is stubborn because it is more reactive to insulin, has a lower blood supply AND has more alpha receptors
Visceral fat is less persistent because it has more beta-receptors, a larger blood flow and is less reactive to insulin
Female subcutaneous fat in the lower body has about 9 to 10 times more alpha receptors compared to male lower body fat
The place for men who are the most stubborn is the lower belly fat and the loving handle area
The places that are most stubborn for women are the saddle bags, the inside of the thighs, the buttocks and the lower belly fat.
Another reason that stubborn fat stubborn is due to poor blood supply. Both the fact that it is in colder areas AND AND has more alpha receptors make this so
Stubborn fat is directly or indirectly influenced by many different types of hormones. These hormones have different effects on the activity of HSL and LPL as well as alpha and beta receptors
The shocking truth about diets and stubborn fat
One of the most frustrating things about stubborn fat is that a diet does not help. In fact, a stubborn fat diet is more stubborn !!
Let me slow down here and let you take that for a minute. When you go on a diet and diet, I mean the popular approach of "eating less and exercising more", the end result is that you often make your fat parts thicker.
Many people do not know, but a diet has never been proven by research to work in the long term. It has even been proven that it does not work. 95% of people who go on diets eventually get all the weight back and 66% of those people become fatter than before the start of the diet. When they get the weight back, most goes directly to the stubborn fat areas. I know it very depressingly.
When you eat "eat less and exercise more" according to the popular method, you get the law of metabolic compensation (I call it a law because it is probably the most predictable and agreed phenomena in all diets). I'm not going to go through this compensatory effect of a diet in detail here, but I've made an in-depth blog about this in the past that you want to review. That article is HERE.
In short, this is how a diet (eating less and exercising more) makes your fat parts thicker. First, compensatory changes take place that make you more hungry, cause unstable energy and create insatiable desires for tasty food that is rich in calories. This is the reason why 95% of the people recover all the weight back or more. At the same time, thyroid hormone levels decrease and the fat cells themselves become more reactive to insulin. This means that the HSL is rejected (less fat release), LPL is turned up (more fat storage) and the alpha receptor activity is increased and the beta receptor activity is suppressed. Remember that stubborn fat is stubborn because of the alpha receptors, so we certainly do not want those annoying men to be more active. All this makes the fat cell much more greedy (more fat storage) and stingy (less fat burning).
Why did I take the time to go through all that? Because if you hope to gain stubborn body fat, you must first realize that a diet hurts instead of helping you. To defeat stubborn fat is one of the first things you have to do to escape eating less, exercising more mindset.
Overview and action steps
Now we can start losing stubborn fat. Here are the three steps in the front and I will go into details below
Stop diets. Move from a food-less-exercise-more-approach (ELEM) to either eating less, exercising less (ELEL) or eating more, exercising more (EMEM). This fights the law of metabolic compensation.
Bike your diet. Cycle the diet so that there are periods of more eating and exercise with periods of less eating and exercise. This helps build muscle and burn (or at least maintain) fat and prevents you from becoming lean fat or running out. It also fights against the law of metabolic compensation.
Aim the area. Use targeted supplements, exercise and lifestyle strategies to suppress and / or bypass the alpha receptors AND raise the beta receptors to accelerate fat delivery from stubborn areas.
Stop diets
Imagine you drive your parking brake on the highway. Because of the compensatory processes that a diet brings about, you can not attack stubborn fat in this way. To burn fat you need two things, a caloric deficit and hormonal balance. Eating less and exercising more (ELEM) gives you the caloric deficit, but has a negative influence on the metabolic balance, so that you do not endure that shortage and quickly return to more food and less exercise (the law of compensation makes it so you will feeling lazy / tired and feeling hungry and longing, it is only because your body loves you ;-))
You will be more fortunate with a different approach. You can eat less and exercise less (ELEL) OR eat more and exercise more (EMEM). Both approaches can create a caloric deficit AND will bring metabolic biochemistry into balance. In this way you do not chase your hunger, energy and desires all day long. More importantly, thyroid withdrawal associated with traditional diet is much less likely, meaning that the alpha and beta receptors are kept under control.
Bike the diet
You have already learned about what I call the law of metabolic compensation. This is the moment when a diet (eating less and exercising more), more hunger, unstable energy, more cravings and slowing down metabolism. There is another law of metabolism that I call the law of metabolic multitasking. This law informs us about the inefficiency of the body when it comes to burning fat and at the same time building muscle. It is not good to do both and rather concentrate on one or the other.
By combining your diet between periods of more eating and exercise (EMEM, construction phase) and less eating and exercising (ELEL, burning phase) you can circumvent the law of metabolic multitasking. It also works against the law of metabolic compensation. A two for one deal.
This approach could be as simple as having one or two heavy eating and training days in the weekend, followed by 5 weekdays eating less and training less (if you are interested in more details, see this blog). It can also mean a week or two in less food, less exercise followed by a few weeks more food, more physical exercise. Again, to see how cycling can circumvent the law of metabolic compensation in such a way, see this blog.
Aim the area
Now that you have increased fat burning worldwide by keeping the law of compensation and multitasking under control, it is time to focus your stubborn fat. For simplicity we will divide the stubborn fat into three areas: 1) female lower body 2) female belly 3) male belly.
Female lower body fat:
Stop eating less and exercise more (ELEM) and eat less, exercise less (ELEL) or eat more, but exercise more (EMEM).
Use a 3: 2: 1 approach for diet and exercise for ELEL. Nutrition = 3 meals a day, 2 of the 3 meals are 30-40g protein shakes, 1 regular meal per day. Exercise = 3 R & R workouts (covered in this blog), 2 traditional training sessions with full body weight, 1 hour or longer relaxed walking on all or most days
Use a 3: 2: 2 approach to diet and exercise for EMEM. Nutrition = 3 meals per day, 2 protein shakes per day, 2 times the starch intake after the training. Exercise = 3 traditional strength training, 2 metabolic conditioning sessions, 2 traditional cardio sessions.
Consider using the ELEL approach in lower estrogen states (i.e., the luteal phase of the menstrual cycle, which is two weeks after ovulation and before menstruation). See this article on female phase training for more information. The only adjustment to the protocol is to make the luteal phase more relaxing activity.
Use supplements to bypass or block the alpha receptors. Green tea extract (GTE) and Coleus Forskohli (Forslean) are two supplements that work by increasing intracellular cAMP that increases HSL activity. This is the same as with catecholamines that bind beta-receptors. The only problem is that catecholamines also bind to alpha receptors. The use of GTE and Forslean allows the beta-adrenergic effect without the negative alpha effect. Yohimbine HCL, synephrine and berberine will all have an impact on the direct blocking of alpha-adrenergic receptors, with yohimbine being the most potent. They only work in a low insulin state and work best before permanent practice. Given the strong stimulating effect of yohimbine (speak to a doctor before you take it), GTE and Forslean are your best choice. Metabolic Effect has a product that combines both. View it here
Female and male belly fat
Fortunately, I have generally done a very extensive blog about female belly fat and belly fat. You can find the female belly fat article HERE. Note that it uses an ELEL approach. Find HERE the more male-oriented belly fat diet. These are the most important points, so you do not have to leave this blog.
Female belly fat is more about stress. Women with a high waist / hip ratio (ie a larger belly), whether they are overweight or underweight, are more stress reactive. This means that female belly fat is more about negative stress than food and exercise. That's good to know, because if food and physical exercise are carried to the limit, they can become a stress. That's why we often say that a woman with stubborn belly fat who does not respond to diet and exercise could be much better off spending an extra hour in bed than an extra hour on the treadmill.
The stress caused by female belly fat leads to a unique hormonal situation in which testosterone and cortisol are high while estrogen is low.
ELEL is perhaps the best way to use female belly fat because it is aimed at relaxation and recovery
Male belly fat is a bit different and is more a matter of lower testosterone and higher cortisol and insulin.
Male belly fat reacts to ELEL or EMEM and can even respond to ELEM.
For male stomach fat carbohydrate modification (not too low although that can lead to increased cortisol) is a big deal. So that you do not go too low, look for the carbohydrate turning point. This is the amount / type / timing of carbohydrates that give energy and keep stress hormones at a distance.
The dominant form of activity for men with abdominal fat should be strength training. For male abdominal fat, it is best not to use diet to create the caloric deficit and then use weight training to create proper testosterone, cortisol and insulin levels.
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