How often have you seen some late-night infomercial touting the mind blowing benefits of this crazy-punishing abs workout that will be sure to burn away your belly fat? Is there even any scientific validity to the claim that you can "spot-reduce" fat? Is there a such a thing as "stubborn" fat? Keep reading to find out...
What is Spot-Reduction?
Spot-reduction is premised on the notion that targeted fat loss is physiologically possible. Ever hear a friend say that they're doing abs work to burn their belly fat? Have you seen anyone trying to lose some tush-cushion by doing glute exercises? These people are trying to spot-reduce fat. Is such a thing even possible?
I used to think that spot-reduction was totally absurd. I had always heard, and thus believed, that it was impossible to experience "targeted" fat loss. When you lose fat, you lose it all over; you can't target this or that area on your body. Right?
Well, as it turns out, some research does suggest that spot-reduction is indeed possible. Dr. Bente Stallnecht published an article in the American Journal of Physiology, Endocrinology and Metabolism in 2007 which revealed that one can in fact experience localized fat burning when you exercise a given body part (1). Before you get too excited, though, let me tell you that the statistical significance of this targeted fat oxidation was nowhere near practical significance. Yes, you can spot-reduce fat, but the meaningfulness of this spot-reduction in real world terms would unavoidably disappoint you (this is probably the reason why so many people give up on those 500 crunches-a-day routines they so hope will turn their keg into a six-pack).
What is Stubborn Fat?
Now that I've just crushed all of your most cherished dreams of targeted fat loss, let me tell that there are things that you can do to eliminate "stubborn" fat. But, before I offer you a prescription, let me tell a little about what stubborn fat actually is.
The first thing to keep in mind is that stubborn fat is physiologically different from not-so-stubborn fat. Fat cells have primarily two receptors (well there are more, but I'm keeping things simple) which regulate the release and storage of fat. These receptors are called alpha and beta-receptors; the former of which hinder fat release, the latter of which un-hinder its release. Stubborn fat cells have a higher ratio of alpha to beta-receptors than do not-so-stubborn fat cells.
Catecholamines (epinephrine and norepinephrine) bind to these receptors and send signals through them in order to regulate the release of fat. Once fat has been released (a process called lipolysis), the fat must then be taken to another cell in order to be burned (a process called lipid oxidation). Since stubborn fat cells are less likely to permit lipolysis, the fat stored in these cells is more likely to stick around.
The first thing to keep in mind is that stubborn fat is physiologically different from not-so-stubborn fat. Fat cells have primarily two receptors (well there are more, but I'm keeping things simple) which regulate the release and storage of fat. These receptors are called alpha and beta-receptors; the former of which hinder fat release, the latter of which un-hinder its release. Stubborn fat cells have a higher ratio of alpha to beta-receptors than do not-so-stubborn fat cells.
Catecholamines (epinephrine and norepinephrine) bind to these receptors and send signals through them in order to regulate the release of fat. Once fat has been released (a process called lipolysis), the fat must then be taken to another cell in order to be burned (a process called lipid oxidation). Since stubborn fat cells are less likely to permit lipolysis, the fat stored in these cells is more likely to stick around.
Stubborn Fat and Insulin Sensitivity
Another thing about stubborn fat to keep in mind is its relatively high level of insulin sensitivity/low level of insulin resistance. When insulin interacts with a fat cell, it causes a down-regulation of hormone sensitive lipase (HSL), a fat releasing enzyme, and it causes an up-regulation of lipoprotein lipase (LPL), a fat storing enzyme. An insulin resistant fat cell will be less likely to store fat, and, conversely, it will be more apt to release fat. On the other hand, an insulin sensitive fat cell will be more likely to store fat, and it will be less apt to release fat. Thus, as I need not further explain, insulin is not exactly your best buddy when it comes to burning off stubborn fat.
Stubborn Fat, Thyroid Function, and Estrogen
One of the functions of the thyroid gland is to ramp up the activity of fat cell beta-receptors; thus permitting the release of stored fat. A malfunctioning thyroid, therefore, can be a very real hindrance when one is trying to burn off stubborn fat.
Estrogen, too, can be a source of trouble. Estrogen up-regulates the activity of alpha-receptors, causing fat cells to more readily undergo lipogenesis (fat storage). Thus, high levels of estrogen can be an obstacle to fat burning (probably a reason why intravenous testosterone/steroids can allow bodybuilders to eat a ton of food, all the while putting on slabs of muscle with little accompanying fat). This issue with high levels of estrogen can be of particular concern for women during the late follicular phase and the early luteal phase of their cycle, since estrogen is particularly high during this time.
Stubborn Fat, Blood Flow, and Heat
Stubborn fat also has this rather unfortunate characteristic of getting less blood flow than not-so-stubborn fat. Alpha-receptors seem to have a negative impact on blood flow. What's unfortunate about this situation is that (1) since low-blood-flow areas of adipose tissue have a greater number of alpha-receptors, lipolysis is less likely to occur, and (2) since there's less blood flow to this adipose tissue, what fat does get released via lipolysis is less likely to be oxidized, therefore meaning that this released fat's fate will be lipogenesis; therefore meaning "bummer."
Stubborn fat is also located in areas which are farther from your core, thus meaning that these areas are harder to heat up. Love handles, for example, are relatively far the center of your body mass, therefore making them a common place on the body where fat is not easily lost.
How to Eliminate Stubborn Fat
While I hope all of the above information hasn't left you in a hopeless state of self-loathing, you at least, now, have some validation that stubborn fat is actually a real thing. But, what to do with this information? Now that we've identified the enemy and his allies, its time to plan our attack.
Step #1 - Fixing your diet.
Though stubborn fat is indeed stubborn, it still gets burned off just like not-so-stubborn fat. The only difference is that stubborn fat just gets burned off much more slowly. When you put yourself in a caloric deficit, your body draws upon its fat stores from everywhere in your body, including from your stubborn fat. However, since the stubborn fat (which lies in noticeably unwanted places) gets burned at a slower rate, the illusion is created that these problem areas have somehow become worse. In reality, your stubborn areas did not in fact get bigger, they've just become more pronounced because you've more quickly burned off your not-so-stubborn fat.
Thus, my recommendation to you is this: since stubborn fat is burned at a relatively slow rate, you need to slow down your diet--i.e., you need to either use a smaller calorie deficit, or you need to cycle your diet, using a moderate calorie deficit on certain days of the week (preferably on non-workout days), while eating maintenance (+) calories on others (preferably on the days you workout). I personally would encourage you to utilize the cyclical approach because it will help to prevent metabolic adaptation.
Step #2 - Using the right supplements.
I know, I know! I just published a post where I kinda' sorta' bashed on supplements. But, keep in mind that I also said that supplements can help, so long as you've gotten everything else in line. The following supplements may speed up the fat burning process, if you're dieting intelligently, training intelligently, and living healthfully overall.
- Caffeine (think coffee!)
- Green Tea Extract
- Coleus Forskohlii
- Yohimbine HCL
- Synephrine
- Berberine
Conclusion
It's big-picture time:
- Spot-reduction is a waste of time.
- Stubborn fat is a real thing.
- The way to get rid of stubborn is essentially the same as that employed to get rid of not-so-stubborn fat. The only difference is that you'll need to either lessen the degree to which your using a caloric deficit or you'll need to cycle your diet.
- So long as you have all your ducks in row, there are some supplements which may help to make the process of losing stubborn fat more efficient.
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