Stubborn fat refers to the last bit of body fat that you are finding hard to lose, hence the name. It could be your tummy, your thighs or the bingo wings!
You should only be concerning yourself with stubborn fat loss if the rest of your body looks good and you are pretty slim but you have 1-2 last areas that you are not happy with. If you still have a lot of body fat to lose then stubborn fat issues do not apply to you as you just need to lose overall body fat.
It can be frustrating trying to lose stubborn body fat and at this point it’s easy to give up. You’ve spent months, maybe years doing the exercises and eating healthy and it’s not budging but the key thing is to not give in. Instead, it’s the time to become stricter with food, push a bit harder in the gym and be patient! It will go with time! The worst thing you can do is stop and let it build up again, making it even harder the next time round!
Be aware that in some women, the upper body fat stores may need to be almost depleted before the lower body stores are hit. Or vice versa.
Here are some tips to help get rid of that stubborn body fat:
-You need a combination of correct diet, cardio (ideally HIIT) and weight training so be sure to include all of these.
-Lift heavy weights as this will increase your basal metabolic rate. -Increase your protein intake to retain muscle mass, increase satiety and increase the thermogenic effect of food.
-If you’ve not worked out in a while and decide you now want to get rid of this fat, simply lowering calories slightly and increasing activity should help.
-If you’ve been working out for a long time and are now on to this last bit of fat, as well as doing the above, try changing up your workout, doing 2x30 min sessions in a day than 1x60 min session and increase the intensity.
-Add some HIIT training in to your workouts rather than steady state cardio as this generally burns more calories.
-If you’re tolerant of caffeine and have no underlying health conditions, try taking caffeine 30-60 mins before your workout. Caffeine not only enhances performance but it also works as a great fat burner by directing telling our fat cells to break down fat (e.g. Tae-Wook et al, 2010).
-Take a diet and training break for about 3 days then get back into it and really go all in. It should help kickstart your metabolism.
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