About the Book
The problem of stubborn body fat (typically the abdominals/low back for men and hips and thighs for women) is one that lean dieters have been trying to deal with for decades. Various simple explanations (typically involving estrogen) have been offered but the results from these simple approaches have been, at best, poor. This is a place where simple is simply wrong.
As it turns out, stubborn fat is stubborn for a number of inter-related physiological reasons, all of which conspire to make its elimination difficult (and for some, seemingly impossible). The Stubborn Fat Solution is the first book to scientifically examine the causes of stubborn body fat in extreme detail. From receptor type and number, blood flow, the propensity to both store and release fat, the physiology of stubborn fat is dissected in detail. The role of hormones and diet is also discussed.
Of course, all of the physiological verbiage is useless without solutions and The Stubborn Fat Solution provides those as well. The book describes four specific protocols aimed at optimally mobilizing and burning off stubborn fat.
While the protocols are primarily training based, the impact of diet on stubborn fat loss is also discussed and information on how best to incorporate the four protocols into your current training and diet program are examined. And while none are required, several beneficial supplements are also discussed.
Please note: Like The Ultimate Diet 2.0, The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness. Until men are 10-12% body fat and females are ~15-17% body fat, the information in this book is not necessary (although it will still be informative).
Table of Contents
Chapter 1: Defining the Problem
Chapter 2: What is Body Fat
Chapter 3: Types of Body Fat
Chapter 4: Basic Fat Cell Metabolism
Chapter 5: Burning Body Fat
Chapter 6: Hormones and Body Fat
Chapter 7: Why is Stubborn Fat Stubborn
Chapter 8: Diet, Exercise and Supplements
Chapter 9: The Stubborn Fat Protocols: Introduction
Chapter 10: The Protocols
Chapter 11: The End
The following is from Chapter 7: Why is Stubborn Fat Stubborn
So this chapter basically is the first punch line of the book, finally defining, physiologically, what makes stubborn fat so stubborn. And, rather than being any single hormone or factor, it’s essentially a combination of issues including adrenoceptor number (which determines the sensitivity to lipolytic stimuli), blood flow, sensitivity to insulin, what type of fat is stored, and whether the fat cells are small and numerous or large and less numerous. Of those five factors, three are under our immediate control, the last two are not.
Additionally, there is the global fact of how the body adapts to long-term dieting. Reductions in metabolic rate, thyroid, leptin, nervous system output, etc. all make it harder to reduce fat mass in general, this just compounds the problems already associated with stubborn fat.
In any case, having identified what makes stubborn fat stubborn, we can (finally) set about figuring out how to overcome the problem. Clearly finding a way to overcome the issue of a high alpha- to beta-receptor ratio is a first key. Improving blood flow into and out of the cell is the second key. Avoiding issues with high insulin sensitivity (or simply a propensity to store fat in the first place) is the final key.
“As a female contest bodybuilder I am always struggling to get that last bit of fluff off the hips and thighs. SFP is the magic bullet to get it moving.
I have used Lyle’s protocol successfully for four bodybuilding shows and would never consider prepping for a contest without it.”
Pattie Farley – CSCS, USAW-CC, CPT
“By using the protocols for stubborn fat loss outlined in this book, I was able for the first time ever to go into a competition with split hamstrings and striated glutes to win my pro card!”
Tommy Jeffers, IFPA Pro Bodybuilder, Mr. Natural Indiana
“This book is NOT for people who only want to get rid of a little flab around their waist, this is a book for individuals who are already lean but struggling to get that last bit of stubborn body fat off to reach the pinnacle of conditioning for a competition, photoshoot and let’s be honest here – pure vanity. True to its name, The Stubborn Fat Solution is the product of Lyle McDonald’s years and years of research into why stubborn fat cells are so stubborn, and how to once and for all get rid of it.
The book first delves into the physiology, where mechanisms on the micro-level is explained in simple layman’s terms, and then transitions into specific dieting, supplementation and training rules – providing you with four different protocols proportionally increasing in brutal intensity – AND effectiveness. I have been fortunate enough to try out these methods on both myself and a selection of athletes and lifters as part of Lyle’s research for the book, and although you might be filled with an intense hate for the name Lyle McDonald when you shed blood, tears and sweat to make it through one the protocols of this madman, you will praise his name when you finally see that last bit of fat around your waist, hips and legs vanishing before your eyes.” Borge (aka Blade) – Norway – MyoRevolution