Why is it so difficult to get rid of fat on the stomach

rid of fat on the stomach

Why is it so difficult to get rid of fat on the stomach

By admin 0 Comment July 5, 2018

It is no secret that in developed countries, a certain degree of obesity is observed in a significant part of the population. The task of removing fat from the stomach and sides is no longer considered just a cosmetic problem. Excess body weight significantly increases the risk of coronary heart disease, type 2 diabetes, arterial hypertension.

 

 

 

Why is fat on the stomach and sides so “stubborn”?

If you can not get rid of fat on your stomach, do not worry …

  • You do not have problems with genetics;
  • You do not need to do special exercises;
  • With your hormones, most likely, everything is in order;
  • You do not eat “wrong” food (yes, sugar is not a problem!);
  • You do not need to give up carbohydrates;

In fact, you could follow the advice of the “guru” to get rid of fat on your stomach … perform special exercises from the Internet … exclude products that “clog up hormones” … give up any kinds of sugar …. to sit on a dull low-carb diet …

… and to the end of life and not get rid of the ugly fat on the stomach.

Although, it should not be so.

Regardless of your genetics and hormones, you can have a slim, embossed belly, which you dream about. And it can be easier than you thought, if you know exactly what and why you are doing.

And this knowledge begins with an understanding of how the physiology of “fat burning” actually works.

When we talk about “fat burning”, we are talking about a process consisting of 2 parts: lipolysis and oxidation.

Lipolysis is the process by which fat cells release molecules of stored energy (fatty acid) into the blood, and oxidation is the process of using (or “burning”) cells of these fatty acids.

The main way to stimulate lipolysis is the production of adrenaline and norepinephrine, which are known as catecholamines.

These substances enter the bloodstream, enter fat cells and join certain points known as receptors.

 

fat burning diet

 

By joining fat cells, catecholamines cause the release of fatty acids stored in these cells. Then, other cells will be able to use these fatty acids as an energy source.

Most people do not know that not all fat cells are the same. Some cells respond well to catecholamines, and some do not.

If you have been on a diet for a while, you have experienced it. Certain areas of your body, like the chest, arms and face lose weight quickly, but others, such as the stomach, hips and hips, do not seem to change at all.

The main reason boils down to one simple fact …

Fat cells contain 2 types of receptors for catecholamines, which in their functions are diametrically opposed.

They are known as alpha and beta receptors, and although their physiology is content with the complex, it boils down to the following: alpha receptors inhibit lipolysis, and beta receptors start it.

Thus, fat cells with a large number of beta receptors are relatively easy to mobilize, while cells with a large number of alpha receptors are not.

That’s why when you are on a fat burning diet, you see quick results in areas of the body such as the chest, hands and face, but almost nothing happens in other areas, such as the stomach, sides and thighs.

One of the main reasons why fat in certain areas (for example, the stomach) is so “stubborn” is that the fat cells themselves are very resistant to mobilization, that is, they contain much more alpha receptors than beta receptors.

So, now that you know why belly fat tends to hold out for so long, let’s look at some strategies for defeating it.

The 5 greatest myths about burning belly fat

If you enter into the search engine a query about how to get rid of fat on your stomach, then read a lot of nonsense on this topic.

It is better to pay attention to the following facts.

  • You can not get rid of fat directly on the stomach.

No amount of twists, laths or any other exercises will burn fat on the abdomen.

  • There are no specific products that help or hinder this process.

The abdomen grows not because of high-glycemic, “processed”, and also dairy products, and no amount of “healthy fats” at the same time will not help.

  • The problem is not the frequency of meals.

Frequent consumption of food in small portions during the day does not “fuel the metabolism,” and if you eat less often and in large portions, this will not put the body in a “fasting regime”.

  • Eating at night also does not matter.

Consuming most of your daily calories at one time or another has no effect on weight loss or body structure.

  • Stress nothing to do with.

Stress can promote behavior that leads to weight gain, but can not directly cause it through hormonal imbalance or any other processes.

 

rapid fat burning

 

5 proven ways to quickly get rid of fat on the stomach

As you know, there are 2 main ways with which you can get rid of fat on your stomach faster:

  • increase the rate at which you burn fat in general;
  • help the body better mobilize fat cells with a large number of alpha receptors.

I know 5 different scientifically proven ways how you can do this. Let’s talk about each of them.

1. Use a moderate calorie deficit

When you are dieting, in order to get rid of fat, you should strive to burn fat as quickly as possible while maintaining muscle and health.

How well you do it is mainly determined by the size of the calorie deficit.

That is, a small deficit of 5-10% will give a small and slow result, compared with a deficit of 20-25%.

The question, however, is how large this deficit should be, so that you do not have problems with hunger and loss of muscle mass.

There are several studies that can clarify this issue.

In a study conducted by scientists at the University of Jyväskylä, leading athletes (jumpers and sprinters with ≤10% body fat) were asked to limit calorie intake within 4 weeks in order to get rid of fat.

See also: How to relieve muscle pain after exercise

All participants were trained according to their usual schedule and adhered to a high-protein diet. Athletes of the first group maintained a calorie deficit of ≈12%, consuming about 300 calories a day less than they burn. Athletes from another group maintained a deficit of ≈24%, consuming 750 calories less than being burned.

After 4 weeks, the participants in the first group lost very little fat and muscle, and the participants in the second group lost an average of 1.8 kg of fat and very few muscles.

I observed the same results in my body and in the bodies of many thousands of people I worked with.

If you consume enough protein, do strength exercises to stimulate fat burning, and reduce cardio to a minimum, you can safely maintain a calorie deficit of 20-25%, maximizing fat loss with minimal loss of muscle mass.

In fact, I would say that such an increased deficit is necessary in order to continue to get rid of fat, while you become more bold and more and more progressing in the fight against “stubborn” fat. So do not be afraid of a moderate calorie deficit. This is a powerful tool when working on the terrain.

2. Exercise on an empty stomach

If you’ve ever looked for tips on how to get rid of fat faster – especially on the sides, belly and thighs – then you probably read about training on an empty stomach.

According to many experts, training on an empty stomach is a simple, but powerful way to increase the amount of fat that the body burns during training.

There is some truth in these words, but not everything is so simple. How empty should the stomach be? What types of exercises work best? What are the negative aspects of this approach?

The first thing you need to understand is that it is not enough that you feel like your stomach is “empty”. This does not guarantee the acceleration of fat burning.

However, it is easier to get rid of fat by training in a hungry state, which is related to the level of different hormones that affect fat loss, and not whether your stomach is empty or full.

 

strength exercises to stimulate fat burnin

 

You know that after consumption of food, the level of insulin increases and begins the splitting, absorption, use and preservation of nutrients that have entered the body. This is known as “postprandial” (“prandial” means “related to food”) or “well-fed” condition, which can last for 2-6 hours or more, depending on how many and what types of foods you use.

Eventually, the body finishes digesting food, and the insulin level drops to a low, stable, basic level, where it remains until the next meal. This is known as a “postabsorptive” or “hungry” condition.

Every day your body moves between these two states. Exercises performed at a time when the level of insulin on the rise, and the body is still digesting food, is a training in a full state. Exercises performed at a time when the body has already finished digesting, and the level of insulin has fallen, are training in a hungry state.

There is nothing wrong with training in the full state. Any exercise burns energy, which supports your desire to lose weight. However, many people do not know that training in a hungry state gives several unique advantages in the process of fat burning.

1. Studies show that training in a hungry state increases both the level of lipolysis and the level of oxidation of fats.

This means that during training with a basic insulin level, the body is better able to mobilize and burn fat than with an elevated insulin level.

2. Studies show that the blood flow in the abdomen increases in a hungry state, which helps burn fat in this area.

As you know, one of the reasons for the appearance of “stubborn” fat, and fat on the abdomen in particular, is to reduce the flow of blood to these areas, and hungry training will help get rid of it.

However, hunger training has a big drawback – it accelerates the destruction of muscles.

This is undesirable, because if you damage and destroy too many muscle cells during training, the body will not have time to recover, and you can start losing muscle mass over time.

Another drawback of hungry training is a reduced level of energy. Many people notice a drop in energy and attention during training in a hungry state, and therefore they can not maintain their usual physical intensity and psychological mood.

So, as you can see, training on an empty stomach is a great way to burn more fat deposits. It is good for rapid fat burning, but not for maintaining muscle mass.

Fortunately, you can get rid of these disadvantages with the help of effective additives.

You can stop the loss of muscle mass with beta-hydroxy-beta-methylbutyrate (also known as HMB). This substance is formed when the body absorbs an amino acid such as leucine, which directly stimulates protein synthesis.

Hydroxymethylbutyrate or HMB (from English beta-hydroxy beta-methylbutyric acid) is an organic acid that forms in the human body due to the cleavage of the amino acid leucine that is part of the BCAA. Hydroxymethylbutyrate can be useful in levying muscle, drying and losing weight, as well as for athletes who train endurance.

HMB is often purchased as an assistant in muscle building, but studies show that its merits are at best dubious, and besides, it has many shortcomings. Thus, I can not say with certainty about its effect on muscle growth.

However, one advantage of HMB is well established: it is an extremely effective anti-catabolic agent.

That is, it is good for preventing muscle decay, which means that you will recover faster after training and experience less muscle pain (this form of free acid is very promising in this respect).

HMB also does not have any effect on the level of insulin in the blood, so it will not break your hunger.

All these properties of HMB make it an excellent tool for use in hungry workouts.

Its anti-catabolic effect and insignificant effect on insulin means that you will benefit from hunger training without any problems related to loss of muscle mass or insulin production.

It is also worth noting that GMB is superior to leucine in suppressing the process of decomposition of muscle tissue, because it is more anti-catabolic than leucine.

This also means that HMB is more effective than BCAA, because to achieve an anti-catabolic effect, BCAA relies on leucine (isoleucine and valine are very weak in this regard).

Clinically effective dose of GMB is 2-3 g.

3. Perform high-intensity cardio training

High-intensity interval training (HIIT) is a method of training, in which you alternate periods of almost maximum intensity with low-intensity recovery.

The idea is simple: during high-intensity periods you are laid out as much as you can, and during low-intensity periods you try to catch your breath, getting ready for the next.

 

acceleration of fat burning

 

Fat cells contain 2 types of receptors for catecholamines, which in their functions are diametrically opposed.

For example, a study conducted by scientists from the University of Western Ontario proved that people burned more fat, performing 4-6 thirty-second sprints (resting for 4 minutes), compared to walking on an inclined track for 60 minutes.

From a mathematical point of view, this is very impressive. 17-27 minutes of HIIT training burns more fat than 60 minutes of regular cardio. This is not an accidental phenomenon, because the same results were obtained in many other studies.

Fat cells contain 2 types of receptors for catecholamines, which in their functions are diametrically opposed.

Although the exact mechanisms of this process are not yet fully understood, scientists have identified several factors. Studies show that HIIT-training:

  • Increases metabolic rate within 24 hours;
  • Improves sensitivity to insulin in muscles, which helps the body better absorb and use food (and not store it in the form of fat);
  • Increases the ability of muscles to burn fat to produce energy;
  • Raises the level of growth hormone, which helps to get rid of fat;
  • Supports the level of catecholamines, substances that are mobilized to burn fat;
  • Reduces appetite after exercise, which helps prevent overeating.

In addition, to HIIT-workouts were effective, they should not last more than 20-25 minutes, and short cardio sessions will help to better preserve muscle and strength.

4. Lift heavy weights

If you are familiar with my work, then you know that I am a supporter of basic exercises with heavy weights.

This type of training gives 2 great benefits for burning fat.

  • This contributes to the preservation of strength in the shortage of calories, which in turn helps to maintain muscle.
  • This dramatically increases the basal metabolic rate for a few days after each workout, and studies show that this type of exercise can burn hundreds of calories more than training with light weights.

Another advantage of basic exercises with heavy weight is that for most people, such exercises are more fun than training with a high range of repetitions, and this implies more progress in the long run.

5. Take proven fat burning supplements

Additives are not the key to getting rid of fat, but if you combine them with proper nutrition and exercise, you can significantly speed up this process.

Here is a list of my fat burning supplements that I use and recommend.