Have you ever wondered why some spots are way harder to get rid of? I'm talking about belly, love handles and thighs. In this video we shall discuss what makes a fat cell 'stubborn' and what we can do to get rid of it.
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A 'stubborn' fat cell is usually one which has more alpha 2 androgenic receptors around it which makes it harder to get rid of as these alpha receptors are anti lipolytic and can inhibit fatty acid mobilisation. What determines whether or not a specific area is more likely to release fatty acids, depends on the ratio of Alpha-2 and Beta-2 receptors. Different areas of body fat have different distributions of alpha-2 and beta-2 adrenoreceptors and this profoundly affects how well or poorly fat can be mobilised and transported out of them.
Generally speaking, Beta-2 receptors are the "good ones" meaning that they allow fatty acids to be mobilised out of the cells, while Alpha-2 receptors are the "bad guys".
As you may have guessed already, subcutaneous areas (exactly those that you probably hate the most) are richer in cells with a higher ratio of Alpha-2 to Beta-2 receptors (even up to 9 times more for thighs), reason why stubborn fat cells are more 'stubborn' at releasing body fat.
Tips to get rid of stubborn fat:
1. Increase your daily protein intake: Most of us will notice a body recomposition effect if we were to increase your protein intake. A 2018 study divided a bunch of resistance trained females into two groups. Group A was on a high protein diet ( 2.5g / KG bodyweight) and group B was on a low protein diet ( 0.9g / KG bodyweight). Group A was also on a 250 calorie surplus and most of these calories came fro protein whereas group B was on a 300 calorie deficit. After 8 weeks of regular strength training, Group A saw a 2% drop in body fat while increasing 2.1 KG fat free mass (muscle) whereas group B only lost 1% body fat while gaining 0.6KG muscle.
2. To mobilise stubborn fat, we could use a fat burner called yohimbine. Yohimbine acts on the alpha receptors and helps mobilise these fat cells into free fatty acids. The only catch here is that yohimine should be used in a fasted state, preferably with fasted cardio. Use it for a short duration at the final stages of your cut.
3. Stubborn fat can be insulin sensitive making it harder to get rid of. Fat cells can also respond differently to the effects of the hormone insulin, another kind of signaling molecule. Insulin is generally considered a “storage hormone,” meaning it helps nutrients like fat enter cells. When insulin levels are high fat burning usually drops to zero, and vice versa.
Some kinds of fat, like visceral fat, are more insulin resistant than others. They keep releasing fat despite insulin being present. On the other hand, stubborn fat tends to stop releasing triglycerides in response to insulin.
The amount of blood flow to different parts of your body also determines how much fat you lose. Areas that receive more blood flow generally lose fat easier.
4. Building muscle is the easiest way to maintain healthy body fat levels. Muscle is a metabolically active tissue and can significantly increase your BMR levels. Building muscle is a slow and time consuming process but it is the only way to ensure life long health and fitness.
5. HIIT cardio has been time and again shown to mobilise 'stubborn fat'.
6. Increasing daily step out to 10-12k steps on average could also help.
