How to lose stubborn fat

[OtisBecker]

I have followed the HIIT vs LSS arguments on this and other threads and it makes me wonder if the real effectiveness is to alternate between the two, in effect shock the body like we do with weight training cycles?? There are compelling arguments that support both types of cardio.

I cannot see a difference in MY progress on one type vs the other, The overriding difference seems to be the calorie deficit. then again, I am still about 30# away from my goal.

Otis

[SEX]

What's everyones stance then on carb refeed days? Still necessary or no? I've been doing low carb but taking one day a week to load up on them. Any opinions welcome!

Not necessary when targeting stubborn fat and because we are not talking about extremely low levels of carb intake. You should be able to structure your carb meals for pre and post work out easily.

I have followed the HIIT vs LSS arguments on this and other threads and it makes me wonder if the real effectiveness is to alternate between the two, in effect shock the body like we do with weight training cycles?? There are compelling arguments that support both types of cardio.

I cannot see a difference in MY progress on one type vs the other, The overriding difference seems to be the calorie deficit. then again, I am still about 30# away from my goal.

Otis

There's no need to 'shock' your body.

By looking at your stats, it seems this stubborn fat method isn't suitable for you yet. With your current measurements, any form of cardio (along with calorie deficit) should serve you well in terms of fat loss.

[Ozzee]

Great post man very helpful repped.

[SEX]

Great post man very helpful repped.

Thank you

[DavidHill76]

There seems to be a lot of questions about what low intensity cardio is and how long.


I believe that walking at a brisk pace is the optimal "Low intensity cardio"

So around 4.3-4.5 mph on the treadmill would be perfect.

I can't elaborate on what it would need to be for a stationary bike or the elliptical.


30-60 minutes is a long time, I couldn't handle walking for that long, so I would change it up by using the incline of adding in some walk/run time as well.

Of course supplementing this cardio with a weight training routine is going to give you the best results! (as long as you get your diet down)

[JeffR88]

There seems to be a lot of questions about what low intensity cardio is and how long.


I believe that walking at a brisk pace is the optimal "Low intensity cardio"

So around 4.3-4.5 mph on the treadmill would be perfect.

I can't elaborate on what it would need to be for a stationary bike or the elliptical.


30-60 minutes is a long time, I couldn't handle walking for that long, so I would change it up by using the incline of adding in some walk/run time as well.

Of course supplementing this cardio with a weight training routine is going to give you the best results! (as long as you get your diet down)

for burning cals: 1-30 min cardio session = 3-10min sessions. I would say just split it up if you get bored.

[DenverTruong]

so i should also eat low carbs on lifting days??

[SEX]

There seems to be a lot of questions about what low intensity cardio is and how long.


I believe that walking at a brisk pace is the optimal "Low intensity cardio"

So around 4.3-4.5 mph on the treadmill would be perfect.

I can't elaborate on what it would need to be for a stationary bike or the elliptical.


30-60 minutes is a long time, I couldn't handle walking for that long, so I would change it up by using the incline of adding in some walk/run time as well.

Of course supplementing this cardio with a weight training routine is going to give you the best results! (as long as you get your diet down)

I believe I have already answered what constitutes low intensity cardio. Refer to the relevant post for a general guideline.

for burning cals: 1-30 min cardio session = 3-10min sessions. I would say just split it up if you get bored.

I wouldn't split up the cardio sessions unless they are 30 minutes EACH. These longer sessions ensure that fat is totally mobilised and burned.

so i should also eat low carbs on lifting days??

Yes, definitely. You will and should have carbs structured around your work out. Remember, chronic periods of low carb intake inhibits alpha-2-receptors and increase blood flow. What this means is that your diet should be low in carbs for extended periods (i.e. 4-5 days) in order to reap the benefits.

[JustinPSherman]

Awesome post man, very interesting. Great information to have when I'm down another 15lbs and wondering how to get the last 5 off!

[DenverTruong]

so what is consider low carbs?? 50g?

[SEX]

Awesome post man, very interesting. Great information to have when I'm down another 15lbs and wondering how to get the last 5 off!

Thanks, good luck to you!

so what is consider low carbs?? 50g?

Less than 20% of your daily calories is considered low carbs. E.g. if your cutting diet consists of 1500 calories, 20% of those should be carbs. So 300 calories of carbs equate to 300/4 = 75g of carbs a day, which should be adequate for those who lift.

[DenverTruong]

Thanks, good luck to you!



Less than 20% of your daily calories is considered low carbs. E.g. if your cutting diet consists of 1500 calories, 20% of those should be carbs. So 300 calories of carbs equate to 300/4 = 75g of carbs a day, which should be adequate for those who lift.

ok... got it. how about non lifting days?? and should i cut carbs in the evenings/night??

[bradabing]

I've honestly never heard of LISS until now. I've been doing HIIT 3x a week and the energy I get from it is amazing, but it kills my shins and I'm sure it's horrible on the body overall. I'm actually looking forward to going slower for more results! Hah! Amazing. Great thread. Everyone needs to read it.

[SEX]

ok... got it. how about non lifting days?? and should i cut carbs in the evenings/night??

Same for non-lifting days. The timing of carb intake on those days is irrelevant, whereas carbs should be around your work out on lifting days.

[DenverTruong]

Same for non-lifting days. The timing of carb intake on those days is irrelevant, whereas carbs should be around your work out on lifting days.

ok thanks a lot!! so when ppl are on cutting phase, what are they doing?? cutting carbs, calories, or increasing cardio??

[SEX]

ok thanks a lot!! so when ppl are on cutting phase, what are they doing?? cutting carbs, calories, or increasing cardio??

Generally, 'cutting' phrases refer to cutting calories in order to lose weight. Cutting carbs and/or increasing cardio is up to the individual, but the incorporation of these two factors become increasingly important as your body fat gets lower and stubborn fat presents itself as a problem.

[Ion26]

Im 5'7 150lbs. Ive been trying to mainly get rid of stomach fat with HIIT, should I switch to the low intensity stuff

[SEX]

Im 5'7 150lbs. Ive been trying to mainly get rid of stomach fat with HIIT, should I switch to the low intensity stuff

Yes

[rountreesj]

would it be safe to say, if i eat just enough complex carbs for energy, but often,in small amounts with large amounts of protein, eating little to none, before a 40 minute slow cardio workout. And eat just enough for energy on heavy lifts, thus some progress can be made on size gains and cutting at the same time...?

[Meskeet]

im 5'8 170ish but skinny fat, would this method work for me? im hesitant to go into a calorie defecit

[TshirtTime]

I have a lot of stubborn body fat on my hips, quads and butt as well as lower abs. A few months ago I was around 16-18% BF and lost 2 inches off my hips and dropped down to 12% bodyfat by going 3 days without carbs (and 45 mins-90 mins cardio) followed by moderate carbs every 4th day.

Unfortunately while my upper body got relatively lean and my abs were visible (I even lost the lower ab fat), my lower body was still "soft".

Since dropping down to 12%, I've put the fat back on in a 4-month span. I have the same goal as usual which is to lose as much stubborn fat as possible but I'm wondering if there is anything I can do to target that fat as much as possible?

I would wake up, apply "Eviscerate" to my lower body, walked for 45-90 minutes and then eat protein/fat for the rest of the day. While this helped me lose about 15-pounds, I only lost 2 inches from my hips.

Also, is "Eviscerate" even useful to a guy in my situation that is currently around 16-7% BF?

[SEX]

would it be safe to say, if i eat just enough complex carbs for energy, but often,in small amounts with large amounts of protein, eating little to none, before a 40 minute slow cardio workout. And eat just enough for energy on heavy lifts, thus some progress can be made on size gains and cutting at the same time...?

I don't really understand the first part of your question, and it seems like gaining size (I assume you mean muscle) and cutting (fat) at the same time is only possible for beginners or severely overweight people.

im 5'8 170ish but skinny fat, would this method work for me? im hesitant to go into a calorie defecit

I have a lot of stubborn body fat on my hips, quads and butt as well as lower abs. A few months ago I was around 16-18% BF and lost 2 inches off my hips and dropped down to 12% bodyfat by going 3 days without carbs (and 45 mins-90 mins cardio) followed by moderate carbs every 4th day.

Unfortunately while my upper body got relatively lean and my abs were visible (I even lost the lower ab fat), my lower body was still "soft".

Since dropping down to 12%, I've put the fat back on in a 4-month span. I have the same goal as usual which is to lose as much stubborn fat as possible but I'm wondering if there is anything I can do to target that fat as much as possible?

I would wake up, apply "Eviscerate" to my lower body, walked for 45-90 minutes and then eat protein/fat for the rest of the day. While this helped me lose about 15-pounds, I only lost 2 inches from my hips.

Also, is "Eviscerate" even useful to a guy in my situation that is currently around 16-7% BF?

Come on guys, read first post.

[HughNormus]

Very interesting read. The new guy says, "Thanks."

[SEX]

Very interesting read. The new guy says, "Thanks."

Appreciated

[bennyhanna]

to set a goal im wondering what is a good target of how many pounds i can aim to loose per/day or per/week.... (assuming clean diet and high cardio)

[SEX]

to set a goal im wondering what is a good target of how many pounds i can aim to loose per/day or per/week.... (assuming clean diet and high cardio)

1 pound per week is a good target to aim for as you would want to preserve as much muscle mass as possible.

[forcasa]

any thoughts on when the LISS should be done? first thing in the morning?

and is it ok to eat your carbs after the LISS, or should you wait until later in the day (assuming non lifting day)?

[SEX]

any thoughts on when the LISS should be done? first thing in the morning?

and is it ok to eat your carbs after the LISS, or should you wait until later in the day (assuming non lifting day)?

Exercise can be done any time of the day, but should be done on an empty stomach (2-3 hours after your last meal). Carb intake also any time of the day on non lifting days. If morning cardio is more convenient for you then you should do it.

[martinelli]

Sound advice! Lyle happens to recommend similar guidelines in his SFS book. Earlier in this thread, someone asked about HIIT vs. LISS. Yes, I believe both can be used toward the goal of stubborn fat loss. Milk the catecholamine release from HIIT, then actively oxidize the mobilized FFAs before they're re-esterified. This was the basis for transitioning to a more active approach to cutting (and not just dieting the weight off) during one's final stages, when compromised mobilization, blood flow, and oxidation all lead to the stubborn fat phenomenon.

As for the time of day to exercise; in my eyes, it largely doesn't matter. BUT, cortisol's circadian pattern suggests that there may be some benefit to being active during the wee hours, during which cortisol primarily acts as a lipolytic (as opposed to lipolytic & proteolytic) agent (please verify).

Yeah, the effect is likely negligible if we default to long-term energy balance. But for those wanting to tip all the scales in their favor, the idea is that giving these tiny little tweaks a try - the yohimbine/stimulants, the fasted morning HIIT/LISS, low-carb/IF diet - can't hurt.

[SEX]

Sound advice! Lyle happens to recommend similar guidelines in his SFS book. Earlier in this thread, someone asked about HIIT vs. LISS. Yes, I believe both can be used toward the goal of stubborn fat loss. Milk the catecholamine release from HIIT, then actively oxidize the mobilized FFAs before they're re-esterified. This was the basis for transitioning to a more active approach to cutting (and not just dieting the weight off) during one's final stages, when compromised mobilization, blood flow, and oxidation all lead to the stubborn fat phenomenon.

As for the time of day to exercise; in my eyes, it largely doesn't matter. BUT, cortisol's circadian pattern suggests that there may be some benefit to being active during the wee hours, during which cortisol primarily acts as a lipolytic (as opposed to lipolytic & proteolytic) agent (please verify).

Yeah, the effect is likely negligible if we default to long-term energy balance. But for those wanting to tip all the scales in their favor, the idea is that giving these tiny little tweaks a try - the yohimbine/stimulants, the fasted morning HIIT/LISS, low-carb/IF diet - can't hurt.

Thanks for the post