{"id":2227,"date":"2018-09-17T13:18:49","date_gmt":"2018-09-17T13:18:49","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=2227"},"modified":"2018-09-17T13:18:49","modified_gmt":"2018-09-17T13:18:49","slug":"2361-targeting-stubborn-fat-and-problem-areas","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/fitness\/25-popular-topics\/2361-targeting-stubborn-fat-and-problem-areas\/","title":{"rendered":"Targeting stubborn fat and ‘problem areas’"},"content":{"rendered":"
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You\u2019re doing everything right but still not seeing the results? We asked Travis ‘TJ’ Jones of\u00a0RBT gyms\u00a0to look a bit closer at ‘problem areas’.\u00a0<\/strong><\/div>\n<\/div>\n<\/div>\n

You\u2019re following all the weight loss rules, your diet is cleaner than an operating table and you jump into your workouts with zeal. But when you take a look in the mirror, you still see that \u2018problem area\u2019 \u2013 the one that resists all your weight loss efforts, no matter how hard you try.<\/span><\/p>\n

If this sounds familiar, then you\u2019re not alone. While men often struggle to reveal a rippling six-pack, most women find it nearly impossible to attain lean hips and thighs.<\/span><\/p>\n

Stubborn fat is a complex topic. Even though entire books have been written on it, the main difference between normal and stubborn fat is the ratio between alpha-2 receptors and beta-2 receptors. This ratio determines how easily fat can be burned off.<\/span><\/p>\n

Fat tissues high in beta-2 receptors are relatively easy to get rid of: they are more prone to chemicals called catecholamines, which stimulate fat loss. In addition, they are less affected by elevated insulin levels, which block fat loss. On the other hand, fat tissues high in alpha-2 receptors are relatively hard to lose: they are less prone to the fat-burning catecholamines and are more affected by elevated insulin levels. The ratio between alpha-2 and beta-2 receptors varies throughout your body. That\u2019s why it is easier to lose fat in certain areas and quite the challenge in others.<\/span><\/p>\n

In females, the \u2018problem area\u2019 is usually the hips and thighs because it has around nine times as many alpha-2 receptors as other fat tissues. But fear not, there are solutions. If you\u2019re a woman with more than 20 per cent body fat, don\u2019t obsess over stubborn fat. Think of it this way: you still have plenty of \u2018easy fat\u2019 to lose.<\/span><\/p>\n

If you sport a body fat percentage below 20 per cent, you\u2019ll find that it becomes harder and harder to drop fat the leaner you become. This is especially true for the area around your hips and thighs. The reason is that the fat left to fight is more stubborn \u2013 it is high in alpha-2 receptors.<\/span><\/p>\n

The regular weight loss basics such as eating fewer calories than you burn obviously apply. But if you want to optimise fat loss in stubborn areas, there are two things you have to do:<\/strong><\/p>\n

1.\u00a0<\/strong>You have to increase the levels of catecholamines that float through your veins:<\/strong><\/span>\u00a0this aids the release of fat from your fat cells. One effective way to do this is by increasing your consumption of caffeine. You can do this either by drinking caffeinated beverages such as coffee or taking a caffeine supplement.<\/p>\n

2.\u00a0<\/strong>You have to keep your insulin levels under control:<\/strong><\/span>\u00a0while elevated insulin doesn\u2019t inhibit the release of normal fat, it does blunt the release of stubborn fat from your fat cells. An excellent way to manage your insulin levels is by decreasing your carbohydrates consumption: in particular, you need to cut down on carbs that have a high glycemic index, typical examples being bread, potatoes and white rice. This does not mean reducing calorie intake \u2013 you should look to increase fats and proteins to make up reduced carbohydrate calories.<\/p>\n

Alternatively, you can speed up the stubborn fat loss by doing your workouts in a fasted state \u2013 so do your training before you have breakfast. The fact that you haven\u2019t eaten yet benefits you in two ways: your insulin levels are lower and the secretion of catecholamines is higher. This, in turn, improves your chances of shedding those hard-to-lose fats.<\/p>\n

NEXT: Challenge yourself with this\u00a0fat burning workout.<\/p>\n","protected":false},"excerpt":{"rendered":"

You\u2019re doing everything right but still not seeing the results? We asked Travis ‘TJ’ Jones of\u00a0RBT gyms\u00a0to look a bit closer at ‘problem areas’.\u00a0 You\u2019re following all the weight loss rules, your diet is cleaner than an operating table and you jump into your workouts with zeal. But when you take a look in the […]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[51],"tags":[],"acf":[],"yoast_head":"\nTargeting stubborn fat and 'problem areas'<\/title>\n<meta name=\"description\" content=\"You\u2019re doing everything right but still not seeing the results? 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