In my articles about stubborn body fat, you learned that both stubborn body fat
and spot reduction
myths! The truth is, when you lose fat, you lose it all over your body and the first place you’re genetically prone to deposit it will be the last place it comes off. Most people simply set themselves up to hit a plateau before the last bit of localized body fat is gone (which explains why it appears certain areas are more “stubborn” than others).
Now you will learn exactly how to get rid of the last bit of localized fat. It’s not complicated! It’s more like common sense than anything. All it takes is a hard work ethic and a little patience.
Six Fat Burning Bodybuilding Strategies that No Fat Cells Can Resist
There are six fat burning bodybuilding strategies you must use to lose every bit of flab - the natural way - without plateaus, metabolic slowdown or lingering fat pockets:
1) Lose Fat Slowly.
Here’s where most of the problems begin: Most people have no patience. How many times have you been told to lose no more than two pounds per week? How many times have you ignored that advice? All the time, right? The American College of Sports Medicine told you this, your trainer told you this, your dietician told you this, your doctor told you this, etc. Almost everyone agrees: 2.0 pounds per week is usually the maximum rate for safe, permanent weight (fat) loss. But few people want to listen – they’re ecstatic when the scale registers a 5 or 7 pound weekly loss.
I advise my clients to lose 1-2 lbs per week. Naturally, most go for the two pounds (and often ask if three is okay). Personally, I go for one pound per week before bodybuilding competitions
. If I lose more than one pound per week, I eat more. Losing too much weight
too quickly always causes muscle loss, which in turn causes metabolic slowdown.
Don’t ever confuse weight loss with fat loss. You can lose weight quickly, but you can’t lose fat quickly. If you think you can outwit Mother Nature and you’re dead set on losing 4, 5, 10 pounds a week, you’re going to lose fat in the beginning, but not all of it – you will plateau before the last “fat pockets” are gone. Set your bodybuilding goal
to lose one or two pounds per week, but also set your goal to lose this fat weight consistently every week. When there aren‘t any plateaus, this really adds up over time.
2) Refeed Regularly-Don’t Stay on Low Calories All the Time.
I guarantee you are going to hear a lot more about the refeeding concept in the near future. It’s not it’s not a new idea, however. Fred “Dr. Squat” Hatfield was writing about this in the late 1980’s! He called it “Zig Zag” Dieting.
“Carbing up”, “Cyclical Dieting”, “zig-zag” dieting, “re-feeding”,"carb cycling
", call it whatever you want; to me, it’s so obvious that increasing calories for a short periods while you’re dieting is the best way to avoid metabolic downgrade, that I can’t see how anyone would dispute it. But of course, die hard academics often demand concrete undisputable scientific evidence before anything is deemed true.
I would suggest you don’t wait for such “evidence” and you begin using this technique immediately! All you really need to understand is this basic principle:
If staying on very low calories for a long time is what causes your metabolism to slow down… and if the metabolic slowdown is the reason you have a difficult time losing that last bit of “stubborn” localized fat, then it’s only logical that the way to lose the “stubborn fat” is to avoid metabolic slowdown by not staying on low calories all the time!
The re-feeding concept can all be boiled down to this simple advice; just raise your calories every few days instead of staying on low calories all the time. This is the method smart bodybuilders use to diet all the way down to low single digit body fat and lose the last fat pocket without hitting a single plateau.