Fat loss truth (incomplete right now) will be edited soon

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Will update this a lot more but haven't got much time right now. I'll add why/when insulin transports glucose to adipose tissue. Timing Carbs and purposely using them to refill glycogen or using them before activity (not before your fasted morning workout), but before other activities later in the day. Will explain the role of Hormone Sensitive Lipase and why it's higher than Lipoprotein Lipase in the morning and why that is so important. But right now I'm tight for time.

Cliffs:
- Deplete Glycogen (Water+Glucose)
- Avoid Carbs
- Do fasted cardio on Yohimbine in the morning.
- Understanding the Catecholamine/Insulin interdependce.
- Understanding the downstream cascading affects of insulin and how it activates AKT/PI3K/MTOR -> P70S6k (after it binds to the insulin receptor)
- Understanding the functions of Insulin as a storage hormone
- Understanding Hormone Sensitive Lipase
- Understanding the functions of Alpha-2-Receptors
- Understanding the functions of Beta-2-Receptors

First thing you need to do is drink tons of water, keep flushing water through your body and abstain from carbs.
Use dandelion root extract as a herbal diuretic to keep your body in flush mode.
Do HIIT cardio to induce a catecholamine frenzy and to deplete glycogen faster.
Move to LIIT once you completely depleted glycogen in order to burn fat more effectively

Not for everyone: This can be excruciating and risky.
The job of the Alpha-2-Receptors are to inhibit fat cells from releasing fat
The job of the Beta-2-Receptors are to release fat from fat cells.
Lipolysis is the fat burning process. Stay in a fasted state for at least 2-4 hours after doing your fasted Yohimbine cardio.
Alpha-2 = Breaks for fatloss
Beta-2 = Accelerators for fatloss
There are alpha and beta andrenergic receptors in every fat cell.
We want to agonise beta-2-receptors and antagonise alpha-2-receptors
Yohimbine = alpha-2-receptor antagonist
Clen, Stims = beta-2-receptor agonists.
Presence of insulin negates the antagonising effects of yohimbine on the A2 receptors
Yohimbine is not hormonal but gives you boners due to increased blood flow to the penis
Catecholamines increase blood flow to fat cells.
If you have to eat carbs, take curcumin with the meal to keep your insulin sensitivity optimized.
Don't prevent lipolysis by eating
Don't eat before your Yohimbine cardio. You MUST be fasted.

Below is some research copied from Lyle McDonald:

Have you ever noticed that some areas on your body lose fat quickly, while others stay soft and pudgy?

If you’re a guy, it’s your stomach, back, and “love handles.”

If you’re a woman, it’s your butt, thighs, and stomach.

You feel like you’re doing everything right, but those areas never seem to get lean. The scale has stopped dropping, and you’re starting to get desperate.

You’ve been eating when you’re hungry, sticking mostly to whole foods, and training consistently. But there are a few spots on your body that won’t get leaner.

You’ve worked hard to lose fat, but you know you can do better.

In this article, you’ll learn how to burn off those patches of stubborn body fat and get the body you want.

Why Stubborn Fat is So Hard to Get Rid of

To lose fat, you need to burn more calories than you eat.(1-4)

This creates an energy imbalance, or calorie deficit, which forces your body to tap into its own energy stores. The main energy source on your body is triglyceride, or stored body fat. If you diet intelligently, almost all of the weight you’ll lose will be fat.(5-11)

Here’s the annoying part: Some parts of your body lose fat slower than others. As Lyle McDonald explains in his book, The Stubborn Fat Solution, there are three primary factors that control how quickly you lose fat from different parts of your body:

1. How fat cells respond to catecholamines.
2. How fat cells respond to insulin.
3. How much blood flow an area of fat cells receive.

One of the ways your body tells fat cells to release their energy is through catecholamines — signaling molecules that act on different tissues in the body. In this case, the two main signaling molecules are adrenaline and noradrenaline.(12-15)

Catecholamines are like an instant messaging system for the brain. All of your cells have catecholamine receptors, or “cell phones,” that receive messages. When your body needs more energy, your brain “texts” your cells to release some of their stored fat to be used elsewhere.

Fat cells have two types of catecholamine receptors: alpha-2 and beta-2. Each receptor behaves differently when it gets a signal from a catecholamine. Beta-2 receptors tell cells to release more fat. On the other hand, alpha-2 receptors tell your cells to stop releasing fat.

When a fat cell has more alpha-2 receptors than beta-2 receptors, it releases fat slower than other cells. When your brain senses that it has enough energy from other cells, it tells fat cells to stop releasing their energy. By the time this happens, these “stubborn fat cells” have barely released any fat.

These stubborn cells tend to congregate in the same areas on your body.(16) For example, fat cells from the stomach tend to be about 10-20 times more responsive to catecholamines than fat cells from the glutes.(17)

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.(18)

Some kinds of fat, like visceral fat, are more insulin resistant than others. They keep releasing fat despite insulin being present.(19) 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.(20)

Lower body fat in both males and females has about 67% less blood flow, and has 87% less hormone sensitive lipase activity (HSL).(21) HSL is an enzyme that helps release fat from cells — for our purposes, it’s good.(22)

In other words, stubborn fat is stubborn because it doesn’t respond as well to catecholamines or insulin, and it doesn’t get as much blood flow as other kinds of fat.

Before we talk about how to get rid of stubborn fat, let’s talk about whether or not you even need to worry about it.

Who Should Worry about Stubborn Body Fat?

Women have a much harder time losing any kind of body fat than men, but especially stubborn body fat.(23,24)

In other words, it’s a lot harder for women to get defined thighs than it is for men to get a defined six pack.

Until you get fairly lean, it will appear as if you’re losing fat proportionally across your body. You have to be at a fairly low total body fat percentage to notice stubborn fat. For men, this generally starts being an issue at about 10% body fat. For women, this starts becoming problematic at around 18% body fat.

This is because the body tends to get rid of different kinds of fat in a predictable order. Your body has four kinds of fat.

**Essential body fat.**

This is the fat that makes up your brain and the myelin sheath around your nerves. It also cushions many of your internal organs. You couldn’t get rid of this fat even if you wanted to.

If you’re a man, about 3% of your total body weight is essential fat. If you’re a woman, about 9-12% of your total body weight is essential fat.(25)

**Visceral fat.**

This fat surrounds your internal organs, like the intestines. When you see someone with a giant gut and fairly small arms and legs, that’s visceral fat.

Luckily, visceral fat gets a lot of blood flow, and it keeps releasing stored fat in the presence of insulin. This is why it’s generally the first to disappear.

Unless you’re over about 20% body fat for men, or 25-30% body fat for women, you probably don’t have much visceral fat.

**Brown adipose tissue.**

Also known as “BAT,” brown adipose tissue is a kind of fat that burns triglycerides to produce heat. It’s main job is to help your body maintain a healthy temperature.(26)

Unfortunately, adult humans don’t have much, and there’s not much we can do to make BAT burn more calories.(27) Basically, it’s not worth worrying about if you want to get rid of stubborn fat.

**Subcutaneous fat.**

Subcutaneous fat is the fat that’s under your skin. (“Sub” = under, “cutaneous” = skin).

This is the kind of fat that covers your abs. About 40-60 percent of your total fat is stored under your skin, so getting rid of it makes a big impact on your appearance.

Visceral fat tends to disappear quickly, brown adipose tissue is too small to worry about, and essential fat sticks around unless you die. It’s patches of *subcutaneous fat* that remain stubborn, despite your best efforts. It’s like the William Wallace of fat cells, holding on while its companions have been wiped out.

The leaner you get, the harder it becomes to lose stubborn fat. This is why it’s so rare to see guys with visible muscle striations on their butt, or women with veins on their upper thighs.

BqEvVdV.jpg


*Note the visible muscle striations on 3DMJ Coach Alberto Nunez’s glutes, traps, and triceps.*

But it is possible to get rid of stubborn body fat, and you’re about to learn how.

8 Strategies that May Help You Get Rid of Stubborn Body Fat

In most cases, losing stubborn fat is a war of attrition. You have to maintain a calorie deficit until the last little pockets surrender and disappear.

You generally don’t need to do anything special to get rid of stubborn fat; it just takes patience.

You’ve probably heard people say that fasted training, fifteen different supplements, and special foods are the best ways to get rid of stubborn fat. Not only are these unnecessary, there’s almost no evidence they work.

I’ve talked to hundreds of bodybuilders and researchers over the past few years, and most of them have never needed to use fancy techniques to get rid of stubborn body fat.

Eric Helms, a bodybuilder, researcher, and coach at the wildly successful 3D Muscle Journey consulting group, puts it this way:

“Between the four of us [coaches], we’ve probably dieted over 500 people down to essential levels of body fat. … in all the clients with stubborn body fat, I haven’t found any ‘trick of the trade’ to be effective to any degree that it was truly noticeable.”

Here’s what actually works.

1. Wait Longer

As you get leaner, you’re going to lose fat at a slower rate. The second people stop losing one pound per week, they get worried and try to speed it up.

In many cases, you might only lose 0.5-0.25 pounds of fat per week once you get extremely lean. You might be doing everything right and just have to wait.

“I think there’s nothing special about stubborn fat. The risk of muscle loss increases, but other than that nothing fundamentally changes,” says Menno Henselmans, a researcher, bodybuilder, and bodybuilding coach.

Sometimes, you may also have to increase your calories in the short-term before worrying about getting rid of stubborn fat.

“A minority of the population can experience complete fat loss plateaus, which is almost universally due to a pathology (e.g. hypothyroidism or a neural disorder) or excessive stress. The first usually presents with a weight loss plateau and the latter presents with great weight loss but no more fat loss, i.e. muscle loss. Increasing calories tends to work when stress is too high,” says Henselmans.

If you haven’t lost any weight in 1-2 weeks, move to step two.

2. Weigh Your Food

If you want to get rid of stubborn body fat, you have to be more strict about your diet. In most cases, that means planning your meals and weighing your food. When you reach very low body fat levels, you’re more likely to underestimate your calorie intake.

As lifetime drug-free bodybuilder Alberto Nunez says, a digital scale is “Quite possibly the most important piece of equipment you will require for body recomposition.”

If you aren’t currently weighing your food, start. If you are weighing your food, and you haven’t made progress in 2-3 weeks, move to the next step.

3. Lower Your Calorie Intake

As you get leaner, the number of calories you burn will drop.(28) To keep losing fat, you’ll probably have to eat less, move more, or both.

For most people, it’s best to do both. If you’ve been weighing your food and you still haven’t lost weight, drop your calories by 100-200 per day.

4. Do Low-Intensity Cardio

In addition to dropping your calorie intake, increase your daily activity levels.

I generally recommend doing more low-intensity activities like walking, hiking, paddleboarding, kayaking, easy cycling, and throwing a frisbee. Usually, this is enough to help you burn another 100-200 calories per day. When you combine that with a small drop in your calorie intake, you’ll usually start losing fat again.

If you’re extremely tight on time, it might be worth trying the next option.

5. Do High Intensity Cardio

For the same amount of time, high intensity interval training burns more calories and increases catecholamines more than low intensity exercise.(29)

The downside is that when you’re already very lean, adding 1-2 interval workouts per week can significantly reduce your strength. That’s why I think its best to start with easier activity and then use HIIT, if you feel you must.

In addition, low intensity exercise can burn just as many calories and expose your fat cells to just as many catecholamines, without causing strength or muscle loss. It just takes longer.

If you try interval training, focus on exercises that mainly use concentric muscle contractions. That means cycling, rowing, swimming, and preferably less running. These kinds of workouts tend to interfere less with strength training.(30)

Focus on very short, intense bursts of exercise. Here’s an example of an indoor cycling workout from Layne Norton:

1. Warm up for 5 minutes at half of the bike’s max resistance.
2. After 5 minutes, pedal as fast as you can for 10 seconds.
3. Increase to max resistance and pedal as fast as you can. Continue for 20 seconds.
4. Lower the resistance and return to an easy pace for 90 seconds.
5. Repeat steps 2 to 4 until you hit 15 minutes.

This workout only includes about 90 seconds of maximal cycling. It’s nowhere near some of the crazy HIIT workouts you see online with 45-60 minutes of intervals. The more you do, the greater your risk of losing muscle and strength.

Start with one HIIT workout per week, and do that for two weeks. Then maybe do two per week. Err on the side of less rather than more.

6. Try Caffeine

Most supplements are useless for fat loss, but caffeine is one that might help. Caffeine increases, adrenaline levels, fat burning, blood flow, and metabolic rate, to a moderate degree, which could help get rid of fat.(31-34) But, there’s no evidence that it can help get rid of stubborn fat more than regular body fat.

It’s also cheap, safe, and easily available. Plus it’s a good excuse to drink coffee.

A normal dose is 4-6 mg per kilogram of body weight, or 300-400 mg for a 150 pound person. That’s 2-3 cups of coffee, depending on the type. I recommend taking this 30-60 minutes before your workout, as caffeine can also increase power output and endurance.(35-39)

7. Try Yohimbine HCL

Yohimbine is a chemical extracted from the bark of an African tree. It helps reduce the activity of alpha-2 receptors, which could help mobilize stubborn fat. A few studies have shown that yohimbine causes fat loss, but it’s not clear if it would help get rid of stubborn fat specifically.(40,41)

A normal dose is 0.2 mg per kilogram of bodyweight, or 14 mg for a 150 pound person.

Yohimbine sometimes causes water retention, so it can make you gain weight during the first few weeks you take it. It can also increase anxiety, so don’t take it if you’re dealing with a lot of stress or have an anxiety disorder.(42)

One yohimbine supplement that has some research behind it is VPX Meltdown, but it’s absurdly expensive at $70 for 120 capsules. Primaforce also makes a yohimbine supplement that’s a lot cheaper.

To be honest there’s very little research that yohimbine helps get rid of stubborn fat.

Besides caffeine and yohimbine, there’s not much evidence that *any* other supplements might help you get rid of stubborn body fat.

8. Lower Your Carbohydrate Intake

Low-carb diets may decrease the activity of alpha-2 receptors and lower insulin levels, which could help mobilize stubborn fat.(43,44)

The downside is that low-carb diets almost always decrease your strength, and usually cause muscle loss when you’re dieting to low body fat levels.

In general, I don’t think this is a great option, which is why I placed it last. The benefits are only theoretical, and most successful bodybuilders who get to the absolute limits of leanness generally eat high carb diets.

Let’s say that you use some or all of these techniques, and you get rid of stubborn fat. What then?

Staying at Essential Levels of Body Fat Isn’t Healthy, Nor Should it be Your Goal

When you reach the limits of leanness, about 4-5% body fat for men and 10-12% body fat for women, your body is fighting back.

Your metabolism drops more than it should based on how much weight you’ve lost.

Your hunger levels are much higher than normal, despite eating at maintenance.

It becomes much harder to gain strength, and almost impossible to build muscle.

Your sex drive becomes almost nonexistent.

And for what? So you can have veins on your pecs and striations on your glutes? So you can see the gaps between your quadriceps muscles, and your forearms look like a map of streams and rivers?

You can still look great while staying at a slightly higher, and healthier, body fat percentage.

Getting to ridiculously low body fat levels is a crazy challenge, but it’s not something you should try to maintain year round. It’s not good for you long-term.

Basically, the only truly well supported methods for getting rid of stubborn body are a calorie deficit, proper macronutrition, strength training, and patience.

Moreover, once you actually reach your goal, it’s not healthy to stay there.

The 7 Most Effective Steps to Getting Rid of Stubborn Body Fat

1. Set a calorie deficit. No matter what other techniques you use, none of them will matter if you aren’t eating fewer calories than you burn.

2. Eat adequate protein. When you get to very low body fat levels, [you should probably eat at the higher range of recommended protein intakes.(45) This reduces your hunger levels, and may help reduce muscle loss.

3. Weigh your food. It’s the only way to make sure you’re eating the right number of calories to lose fat.

4. Lift heavy weights. Strength training is one of the best ways to maintain muscle mass while dieting.

5. Create a meal plan. This makes it much easier to maintain a calorie deficit, hit your macronutrient targets, and stay satisfied throughout the day. You don’t *need* a meal plan, but it can make your life easier.

6. Move more during the day. Go on walks, use a standing desk part of the time, play fetch with your dog — do more of whatever you enjoy.

7. Repeat steps 1-6.

Caffeine and yohimbine might speed up the above process, but they aren’t worth worrying about unless you’re following those seven steps.

I can’t emphasize this enough — if you maintain a calorie deficit and keep lifting weights, you’ll get rid of stubborn fat. There’s little evidence anything else works.

“I’ve tried it all… I’ve done low carb, fasted cardio daily with 3-4x per week doing fasted HIIT, all while using so much yohimbine I’m surprised I was never admitted to the hospital for panic attacks, and it didn’t work any better than simply dieting longer with less uncomfortable methods,” says Helms.

One of the best ways to ruin your progress is to overcomplicate your diet and training. Nothing else matters until you’re covering the basics.

Stubborn Fat Always Goes Away

No matter what you do, some parts of your body will lose fat slower than others.

These patches of stubborn fat are the last to leave, but they will disappear eventually.

If you maintain a calorie deficit, eat enough protein, and lift weights, you can get rid of every patch of stubborn fat on your body.

The important thing is to be patient, and make the above steps into [habits](https://evidencemag.com/good-habits-podcast). Otherwise, you’ll work hard to lose stubborn fat, and then you’ll gain it back when your diet is over.

References

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3. Schoeller DA, Buchholz AC. Energetics of obesity and weight control: does diet composition matter? J Am Diet Assoc. 2005;105(5 Suppl 1):S24–8. doi:10.1016/j.jada.2005.02.025.

4. Westerterp KR. Physical activity, food intake, and body weight regulation: insights from doubly labeled water studies. Nutr Rev. 2010;68(3):148–154. doi:10.1111/j.1753-4887.2010.00270.x.

5. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20. doi:10.1186/1550-2783-11-20.

6. Stiegler P, Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Med. 2006;36(3):239–262. Available at: https://goo.gl/RbLEX.

7. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105–12. doi:10.1017/S0007114512002589.

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14. Lafontan M, Bousquet-Melou A, Galitzky J, et al. Adrenergic receptors and fat cells: differential recruitment by physiological amines and homologous regulation. Obes Res. 1995;3 Suppl 4:507S–514S.

15. Carey GB. Mechanisms regulating adipocyte lipolysis. Adv Exp Med Biol. 1998;441:157–170.

16. Bjorntorp P. The regulation of adipose tissue distribution in humans. Int J Obes Relat Metab Disord. 1996;20(4):291–302.

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18. Dimitriadis G, Mitrou P, Lambadiari V, Maratou E, Raptis SA. Insulin effects in muscle and adipose tissue. Diabetes Res Clin Pract. 2011;93 Suppl 1:S52–9. doi:10.1016/S0168-8227(11)70014-6.

19. Meek SE, Nair KS, Jensen MD. Insulin regulation of regional free fatty acid metabolism. Diabetes. 1999;48(1):10–14.

20. Crandall DL, Hausman GJ, Kral JG. A review of the microcirculation of adipose tissue: anatomic, metabolic, and angiogenic perspectives. Microcirculation. 1997;4(2):211–232.

21. Tan GD, Goossens GH, Humphreys SM, Vidal H, Karpe F. Upper and lower body adipose tissue function: a direct comparison of fat mobilization in humans. Obes Res. 2004;12(1):114–118. doi:10.1038/oby.2004.15.

22. Carmen G-Y, Victor S-M. Signalling mechanisms regulating lipolysis. Cell Signal. 2006;18(4):401–408. doi:10.1016/j.cellsig.2005.08.009.

23. Blaak E. Gender differences in fat metabolism. Curr Opin Clin Nutr Metab Care. 2001;4(6):499–502.

24. Jensen MD, Cryer PE, Johnson CM, Murray MJ. Effects of epinephrine on regional free fatty acid and energy metabolism in men and women. Am J Physiol. 1996;270(2 Pt 1):E259–64.

25. Jeukendrup A, Gleeson M. Sport Nutrition – 2nd Edition. 2nd ed. Human Kinetics; 2009.

26. Schulz TJ, Tseng Y-H. Brown adipose tissue: development, metabolism and beyond. Biochem J. 2013;453(2):167–178. doi:10.1042/BJ20130457.

27. Porter C, Borsheim E, Sidossis LS. Does adipose tissue thermogenesis play a role in metabolic health? J Obes. 2013;2013:204094. doi:10.1155/2013/204094.

28. Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7. doi:10.1186/1550-2783-11-7.

29. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi:10.1155/2011/868305.

30. Wilson JM, Marin PJ, Rhea MR, Wilson SMC, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012;26(8):2293–2307. doi:10.1519/JSC.0b013e31823a3e2d.

31. Norager CB, Jensen MB, Weimann A, Madsen MR. Metabolic effects of caffeine ingestion and physical work in 75-year old citizens. A randomized, double-blind, placebo-controlled, cross-over study. Clin Endocrinol (Oxf). 2006;65(2):223–228. doi:10.1111/j.1365-2265.2006.02579.x.

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33. Shechter M, Shalmon G, Scheinowitz M, et al. Impact of acute caffeine ingestion on endothelial function in subjects with and without coronary artery disease. Am J Cardiol. 2011;107(9):1255–1261. doi:10.1016/j.amjcard.2010.12.035.

34. Anderson DE, Hickey MS. Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C. Med Sci Sports Exerc. 1994;26(4):453–458.

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36. Desbrow B, Biddulph C, Devlin B, Grant GD, Anoopkumar-Dukie S, Leveritt MD. The effects of different doses of caffeine on endurance cycling time trial performance. J Sports Sci. 2012;30(2):115–120. doi:10.1080/02640414.2011.632431.

37. Carr AJ, Gore CJ, Dawson B. Induced alkalosis and caffeine supplementation: effects on 2,000-m rowing performance. Int J Sport Nutr Exerc Metab. 2011;21(5):357–364.

38. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. Eur J Appl Physiol. 2010;110(6):1243–1250. doi:10.1007/s00421-010-1620-6.

39. Pontifex KJ, Wallman KE, Dawson BT, Goodman C. Effects of caffeine on repeated sprint ability, reactive agility time, sleep and next day performance. J Sports Med Phys Fitness. 2010;50(4):455–464.

40. Bloomer RJ, Canale RE, Blankenship MM, Hammond KG, Fisher-Wellman KH, Schilling BK. Effect of the dietary supplement Meltdown on catecholamine secretion, markers of lipolysis, and metabolic rate in men and women: a randomized, placebo controlled, cross-over study. Lipids Health Dis. 2009;8:32. doi:10.1186/1476-511X-8-32.

41. Ostojic SM. Yohimbine: the effects on body composition and exercise performance in soccer players. Res Sports Med. 2006;14(4):289–299. doi:10.1080/15438620600987106.

42. Sommer M, Braumann M, Althoff T, et al. Psychological and neuroendocrine responses to social stress and to the administration of the alpha-2-receptor antagonist, yohimbine, in highly trained endurance athletes in comparison to untrained healthy controls. Pharmacopsychiatry. 2011;44(4):129–134. doi:10.1055/s-0031-1277166.

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44. Bradley U, Spence M, Courtney CH, et al. Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial. Diabetes. 2009;58(12):2741–2748. doi:10.2337/db09-0098.

45. Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138. doi:10.1123/ijsnem.2013-0054.
 
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Will update this a lot more but haven't got much time right now. I'll add why/when insulin transports glucose to adipose tissue. Timing Carbs and purposely using them to refill glycogen or using them before activity (not before your fasted morning workout), but before other activities later in the day. Will explain the role of Hormone Sensitive Lipase and why it's higher than Lipoprotein Lipase in the morning and why that is so important. But right now I'm tight for time.

Cliffs:
- Deplete Glycogen (Water+Glucose)
- Avoid Carbs
- Do fasted cardio on Yohimbine.
- Understanding the Catecholamine/Insulin interdependce.
- Understanding the downstream cascading affects of insulin and how it activates AKT/PI3K/MTOR -> P70S6k (after it binds to the insulin receptor)
- Understanding the functions of Insulin as a storage hormone
- Understanding Hormone Sensitive Lipase
- Understanding the functions of Alpha-2-Receptors
- Understanding the functions of Beta-2-Receptors

First thing you need to do is drink tons of water, keep flushing water through your body and abstain from carbs.
Use dandelion root extract as a herbal diuretic to keep your body in flush mode.
Do HIIT cardio to induce a catecholamine frenzy and to deplete glycogen faster.
Move to LIIT once you completely depleted glycogen in order to burn fat more effectively

Not for everyone: This can be excruciating and risky.
The job of the Alpha-2-Receptors are to inhibit fat cells from releasing fat
The job of the Beta-2-Receptors are to release fat from fat cells.
Lipolysis is the fat burning process. Stay in a fasted state for at least 2-4 hours after doing your fasted Yohimbine cardio.
Alpha-2 = Breaks for fatloss
Beta-2 = Accelerators for fatloss
There are alpha and beta andrenergic receptors in every fat cell.
We want to agonise beta-2-receptors and antagonise alpha-2-receptors
Yohimbine = alpha-2-receptor antagonist
Clen, Stims = beta-2-receptor agonists.
Presence of insulin negates the antagonising effects of yohimbine on the A2 receptors
Yohimbine is not hormonal but gives you boners due to increased blood flow to the penis
Catecholamines increase blood flow to fat cells.
If you have to eat carbs, take curcumin with the meal to keep your insulin sensitivity optimized.
Don't prevent lipolysis by eating
Don't eat before your Yohimbine cardio. You MUST be fasted.

Some research copied from Lyle McDonald:

Have you ever noticed that some areas on your body lose fat quickly, while others stay soft and pudgy?

If you’re a guy, it’s your stomach, back, and “love handles.”

If you’re a woman, it’s your butt, thighs, and stomach.

You feel like you’re doing everything right, but those areas never seem to get lean. The scale has stopped dropping, and you’re starting to get desperate.

You’ve been eating when you’re hungry, sticking mostly to whole foods, and training consistently. But there are a few spots on your body that won’t get leaner.

You’ve worked hard to lose fat, but you know you can do better.

In this article, you’ll learn how to burn off those patches of stubborn body fat and get the body you want.

Why Stubborn Fat is So Hard to Get Rid of

To lose fat, you need to burn more calories than you eat.(1-4)

This creates an energy imbalance, or calorie deficit, which forces your body to tap into its own energy stores. The main energy source on your body is triglyceride, or stored body fat. If you diet intelligently, almost all of the weight you’ll lose will be fat.(5-11)

Here’s the annoying part: Some parts of your body lose fat slower than others. As Lyle McDonald explains in his book, The Stubborn Fat Solution, there are three primary factors that control how quickly you lose fat from different parts of your body:

1. How fat cells respond to catecholamines.
2. How fat cells respond to insulin.
3. How much blood flow an area of fat cells receive.

One of the ways your body tells fat cells to release their energy is through catecholamines — signaling molecules that act on different tissues in the body. In this case, the two main signaling molecules are adrenaline and noradrenaline.(12-15)

Catecholamines are like an instant messaging system for the brain. All of your cells have catecholamine receptors, or “cell phones,” that receive messages. When your body needs more energy, your brain “texts” your cells to release some of their stored fat to be used elsewhere.

Fat cells have two types of catecholamine receptors: alpha-2 and beta-2. Each receptor behaves differently when it gets a signal from a catecholamine. Beta-2 receptors tell cells to release more fat. On the other hand, alpha-2 receptors tell your cells to stop releasing fat.

When a fat cell has more alpha-2 receptors than beta-2 receptors, it releases fat slower than other cells. When your brain senses that it has enough energy from other cells, it tells fat cells to stop releasing their energy. By the time this happens, these “stubborn fat cells” have barely released any fat.

These stubborn cells tend to congregate in the same areas on your body.(16) For example, fat cells from the stomach tend to be about 10-20 times more responsive to catecholamines than fat cells from the glutes.(17)

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.(18)

Some kinds of fat, like visceral fat, are more insulin resistant than others. They keep releasing fat despite insulin being present.(19) 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.(20)

Lower body fat in both males and females has about 67% less blood flow, and has 87% less hormone sensitive lipase activity (HSL).(21) HSL is an enzyme that helps release fat from cells — for our purposes, it’s good.(22)

In other words, stubborn fat is stubborn because it doesn’t respond as well to catecholamines or insulin, and it doesn’t get as much blood flow as other kinds of fat.

Before we talk about how to get rid of stubborn fat, let’s talk about whether or not you even need to worry about it.

Who Should Worry about Stubborn Body Fat?

Women have a much harder time losing any kind of body fat than men, but especially stubborn body fat.(23,24)

In other words, it’s a lot harder for women to get defined thighs than it is for men to get a defined six pack.

Until you get fairly lean, it will appear as if you’re losing fat proportionally across your body. You have to be at a fairly low total body fat percentage to notice stubborn fat. For men, this generally starts being an issue at about 10% body fat. For women, this starts becoming problematic at around 18% body fat.

This is because the body tends to get rid of different kinds of fat in a predictable order. Your body has four kinds of fat.

**Essential body fat.**

This is the fat that makes up your brain and the myelin sheath around your nerves. It also cushions many of your internal organs. You couldn’t get rid of this fat even if you wanted to.

If you’re a man, about 3% of your total body weight is essential fat. If you’re a woman, about 9-12% of your total body weight is essential fat.(25)

**Visceral fat.**

This fat surrounds your internal organs, like the intestines. When you see someone with a giant gut and fairly small arms and legs, that’s visceral fat.

Luckily, visceral fat gets a lot of blood flow, and it keeps releasing stored fat in the presence of insulin. This is why it’s generally the first to disappear.

Unless you’re over about 20% body fat for men, or 25-30% body fat for women, you probably don’t have much visceral fat.

**Brown adipose tissue.**

Also known as “BAT,” brown adipose tissue is a kind of fat that burns triglycerides to produce heat. It’s main job is to help your body maintain a healthy temperature.(26)

Unfortunately, adult humans don’t have much, and there’s not much we can do to make BAT burn more calories.(27) Basically, it’s not worth worrying about if you want to get rid of stubborn fat.

**Subcutaneous fat.**

Subcutaneous fat is the fat that’s under your skin. (“Sub” = under, “cutaneous” = skin).

This is the kind of fat that covers your abs. About 40-60 percent of your total fat is stored under your skin, so getting rid of it makes a big impact on your appearance.

Visceral fat tends to disappear quickly, brown adipose tissue is too small to worry about, and essential fat sticks around unless you die. It’s patches of *subcutaneous fat* that remain stubborn, despite your best efforts. It’s like the William Wallace of fat cells, holding on while its companions have been wiped out.

The leaner you get, the harder it becomes to lose stubborn fat. This is why it’s so rare to see guys with visible muscle striations on their butt, or women with veins on their upper thighs.

BqEvVdV.jpg


*Note the visible muscle striations on 3DMJ Coach Alberto Nunez’s glutes, traps, and triceps.*

But it is possible to get rid of stubborn body fat, and you’re about to learn how.

8 Strategies that May Help You Get Rid of Stubborn Body Fat

In most cases, losing stubborn fat is a war of attrition. You have to maintain a calorie deficit until the last little pockets surrender and disappear.

You generally don’t need to do anything special to get rid of stubborn fat; it just takes patience.

You’ve probably heard people say that fasted training, fifteen different supplements, and special foods are the best ways to get rid of stubborn fat. Not only are these unnecessary, there’s almost no evidence they work.

I’ve talked to hundreds of bodybuilders and researchers over the past few years, and most of them have never needed to use fancy techniques to get rid of stubborn body fat.

Eric Helms, a bodybuilder, researcher, and coach at the wildly successful 3D Muscle Journey consulting group, puts it this way:

“Between the four of us [coaches], we’ve probably dieted over 500 people down to essential levels of body fat. … in all the clients with stubborn body fat, I haven’t found any ‘trick of the trade’ to be effective to any degree that it was truly noticeable.”

Here’s what actually works.

1. Wait Longer

As you get leaner, you’re going to lose fat at a slower rate. The second people stop losing one pound per week, they get worried and try to speed it up.

In many cases, you might only lose 0.5-0.25 pounds of fat per week once you get extremely lean. You might be doing everything right and just have to wait.

“I think there’s nothing special about stubborn fat. The risk of muscle loss increases, but other than that nothing fundamentally changes,” says Menno Henselmans, a researcher, bodybuilder, and bodybuilding coach.

Sometimes, you may also have to increase your calories in the short-term before worrying about getting rid of stubborn fat.

“A minority of the population can experience complete fat loss plateaus, which is almost universally due to a pathology (e.g. hypothyroidism or a neural disorder) or excessive stress. The first usually presents with a weight loss plateau and the latter presents with great weight loss but no more fat loss, i.e. muscle loss. Increasing calories tends to work when stress is too high,” says Henselmans.

If you haven’t lost any weight in 1-2 weeks, move to step two.

2. Weigh Your Food

If you want to get rid of stubborn body fat, you have to be more strict about your diet. In most cases, that means planning your meals and weighing your food. When you reach very low body fat levels, you’re more likely to underestimate your calorie intake.

As lifetime drug-free bodybuilder Alberto Nunez says, a digital scale is “Quite possibly the most important piece of equipment you will require for body recomposition.”

If you aren’t currently weighing your food, start. If you are weighing your food, and you haven’t made progress in 2-3 weeks, move to the next step.

3. Lower Your Calorie Intake

As you get leaner, the number of calories you burn will drop.(28) To keep losing fat, you’ll probably have to eat less, move more, or both.

For most people, it’s best to do both. If you’ve been weighing your food and you still haven’t lost weight, drop your calories by 100-200 per day.

4. Do Low-Intensity Cardio

In addition to dropping your calorie intake, increase your daily activity levels.

I generally recommend doing more low-intensity activities like walking, hiking, paddleboarding, kayaking, easy cycling, and throwing a frisbee. Usually, this is enough to help you burn another 100-200 calories per day. When you combine that with a small drop in your calorie intake, you’ll usually start losing fat again.

If you’re extremely tight on time, it might be worth trying the next option.

5. Do High Intensity Cardio

For the same amount of time, high intensity interval training burns more calories and increases catecholamines more than low intensity exercise.(29)

The downside is that when you’re already very lean, adding 1-2 interval workouts per week can significantly reduce your strength. That’s why I think its best to start with easier activity and then use HIIT, if you feel you must.

In addition, low intensity exercise can burn just as many calories and expose your fat cells to just as many catecholamines, without causing strength or muscle loss. It just takes longer.

If you try interval training, focus on exercises that mainly use concentric muscle contractions. That means cycling, rowing, swimming, and preferably less running. These kinds of workouts tend to interfere less with strength training.(30)

Focus on very short, intense bursts of exercise. Here’s an example of an indoor cycling workout from Layne Norton:

1. Warm up for 5 minutes at half of the bike’s max resistance.
2. After 5 minutes, pedal as fast as you can for 10 seconds.
3. Increase to max resistance and pedal as fast as you can. Continue for 20 seconds.
4. Lower the resistance and return to an easy pace for 90 seconds.
5. Repeat steps 2 to 4 until you hit 15 minutes.

This workout only includes about 90 seconds of maximal cycling. It’s nowhere near some of the crazy HIIT workouts you see online with 45-60 minutes of intervals. The more you do, the greater your risk of losing muscle and strength.

Start with one HIIT workout per week, and do that for two weeks. Then maybe do two per week. Err on the side of less rather than more.

6. Try Caffeine

Most supplements are useless for fat loss, but caffeine is one that might help. Caffeine increases, adrenaline levels, fat burning, blood flow, and metabolic rate, to a moderate degree, which could help get rid of fat.(31-34) But, there’s no evidence that it can help get rid of stubborn fat more than regular body fat.

It’s also cheap, safe, and easily available. Plus it’s a good excuse to drink coffee.

A normal dose is 4-6 mg per kilogram of body weight, or 300-400 mg for a 150 pound person. That’s 2-3 cups of coffee, depending on the type. I recommend taking this 30-60 minutes before your workout, as caffeine can also increase power output and endurance.(35-39)

7. Try Yohimbine HCL

Yohimbine is a chemical extracted from the bark of an African tree. It helps reduce the activity of alpha-2 receptors, which could help mobilize stubborn fat. A few studies have shown that yohimbine causes fat loss, but it’s not clear if it would help get rid of stubborn fat specifically.(40,41)

A normal dose is 0.2 mg per kilogram of bodyweight, or 14 mg for a 150 pound person.

Yohimbine sometimes causes water retention, so it can make you gain weight during the first few weeks you take it. It can also increase anxiety, so don’t take it if you’re dealing with a lot of stress or have an anxiety disorder.(42)

One yohimbine supplement that has some research behind it is VPX Meltdown, but it’s absurdly expensive at $70 for 120 capsules. Primaforce also makes a yohimbine supplement that’s a lot cheaper.

To be honest there’s very little research that yohimbine helps get rid of stubborn fat.

Besides caffeine and yohimbine, there’s not much evidence that *any* other supplements might help you get rid of stubborn body fat.

8. Lower Your Carbohydrate Intake

Low-carb diets may decrease the activity of alpha-2 receptors and lower insulin levels, which could help mobilize stubborn fat.(43,44)

The downside is that low-carb diets almost always decrease your strength, and usually cause muscle loss when you’re dieting to low body fat levels.

In general, I don’t think this is a great option, which is why I placed it last. The benefits are only theoretical, and most successful bodybuilders who get to the absolute limits of leanness generally eat high carb diets.

Let’s say that you use some or all of these techniques, and you get rid of stubborn fat. What then?

Staying at Essential Levels of Body Fat Isn’t Healthy, Nor Should it be Your Goal

When you reach the limits of leanness, about 4-5% body fat for men and 10-12% body fat for women, your body is fighting back.

Your metabolism drops more than it should based on how much weight you’ve lost.

Your hunger levels are much higher than normal, despite eating at maintenance.

It becomes much harder to gain strength, and almost impossible to build muscle.

Your sex drive becomes almost nonexistent.

And for what? So you can have veins on your pecs and striations on your glutes? So you can see the gaps between your quadriceps muscles, and your forearms look like a map of streams and rivers?

You can still look great while staying at a slightly higher, and healthier, body fat percentage.

Getting to ridiculously low body fat levels is a crazy challenge, but it’s not something you should try to maintain year round. It’s not good for you long-term.

Basically, the only truly well supported methods for getting rid of stubborn body are a calorie deficit, proper macronutrition, strength training, and patience.

Moreover, once you actually reach your goal, it’s not healthy to stay there.

The 7 Most Effective Steps to Getting Rid of Stubborn Body Fat

1. Set a calorie deficit. No matter what other techniques you use, none of them will matter if you aren’t eating fewer calories than you burn.

2. Eat adequate protein. When you get to very low body fat levels, [you should probably eat at the higher range of recommended protein intakes.(45) This reduces your hunger levels, and may help reduce muscle loss.

3. Weigh your food. It’s the only way to make sure you’re eating the right number of calories to lose fat.

4. Lift heavy weights. Strength training is one of the best ways to maintain muscle mass while dieting.

5. Create a meal plan. This makes it much easier to maintain a calorie deficit, hit your macronutrient targets, and stay satisfied throughout the day. You don’t *need* a meal plan, but it can make your life easier.

6. Move more during the day. Go on walks, use a standing desk part of the time, play fetch with your dog — do more of whatever you enjoy.

7. Repeat steps 1-6.

Caffeine and yohimbine might speed up the above process, but they aren’t worth worrying about unless you’re following those seven steps.

I can’t emphasize this enough — if you maintain a calorie deficit and keep lifting weights, you’ll get rid of stubborn fat. There’s little evidence anything else works.

“I’ve tried it all… I’ve done low carb, fasted cardio daily with 3-4x per week doing fasted HIIT, all while using so much yohimbine I’m surprised I was never admitted to the hospital for panic attacks, and it didn’t work any better than simply dieting longer with less uncomfortable methods,” says Helms.

One of the best ways to ruin your progress is to overcomplicate your diet and training. Nothing else matters until you’re covering the basics.

Stubborn Fat Always Goes Away

No matter what you do, some parts of your body will lose fat slower than others.

These patches of stubborn fat are the last to leave, but they will disappear eventually.

If you maintain a calorie deficit, eat enough protein, and lift weights, you can get rid of every patch of stubborn fat on your body.

The important thing is to be patient, and make the above steps into [habits](https://evidencemag.com/good-habits-podcast). Otherwise, you’ll work hard to lose stubborn fat, and then you’ll gain it back when your diet is over.

References

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33. Shechter M, Shalmon G, Scheinowitz M, et al. Impact of acute caffeine ingestion on endothelial function in subjects with and without coronary artery disease. Am J Cardiol. 2011;107(9):1255–1261. doi:10.1016/j.amjcard.2010.12.035.

34. Anderson DE, Hickey MS. Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C. Med Sci Sports Exerc. 1994;26(4):453–458.

35. Schneiker KT, Bishop D, Dawson B, Hackett LP. Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletes. Med Sci Sports Exerc. 2006;38(3):578–585.

36. Desbrow B, Biddulph C, Devlin B, Grant GD, Anoopkumar-Dukie S, Leveritt MD. The effects of different doses of caffeine on endurance cycling time trial performance. J Sports Sci. 2012;30(2):115–120. doi:10.1080/02640414.2011.632431.

37. Carr AJ, Gore CJ, Dawson B. Induced alkalosis and caffeine supplementation: effects on 2,000-m rowing performance. Int J Sport Nutr Exerc Metab. 2011;21(5):357–364.

38. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. Eur J Appl Physiol. 2010;110(6):1243–1250. doi:10.1007/s00421-010-1620-6.

39. Pontifex KJ, Wallman KE, Dawson BT, Goodman C. Effects of caffeine on repeated sprint ability, reactive agility time, sleep and next day performance. J Sports Med Phys Fitness. 2010;50(4):455–464.

40. Bloomer RJ, Canale RE, Blankenship MM, Hammond KG, Fisher-Wellman KH, Schilling BK. Effect of the dietary supplement Meltdown on catecholamine secretion, markers of lipolysis, and metabolic rate in men and women: a randomized, placebo controlled, cross-over study. Lipids Health Dis. 2009;8:32. doi:10.1186/1476-511X-8-32.

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42. Sommer M, Braumann M, Althoff T, et al. Psychological and neuroendocrine responses to social stress and to the administration of the alpha-2-receptor antagonist, yohimbine, in highly trained endurance athletes in comparison to untrained healthy controls. Pharmacopsychiatry. 2011;44(4):129–134. doi:10.1055/s-0031-1277166.

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44. Bradley U, Spence M, Courtney CH, et al. Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial. Diabetes. 2009;58(12):2741–2748. doi:10.2337/db09-0098.

45. Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138. doi:10.1123/ijsnem.2013-0054.
Uh, I think you’re only allowed to edit your threads for a limited amount of time which I believe is an hour.
 
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Some of us have more Alpha-2-Receptors than Beta-2-Receptors in our fat cells. And some of us have more A2 than B2 in just some of our fat cells (explaining varying fat distribution among men and between males&females)

A2>B2 receptors aren't the only reason some people have a harder time getting rid of fat than others. Another reason is a carbohydrate metabolizing disease (which is hereditary and has a spectrum), it's not as if you don't have it or have it. Most of us have it to a degree. It basically determines how insulin sensitive/resistant we are, genetically. It's called MCADD (Medium-chain acyl Coenzyme dehydrogenase deficiency). I'll explain it in depth relating it to the citric acid cycle.

I'll update this thread to include everything to do with actually losing fat. And showing how carbs, insulin and glucose play a more important role than people think when it comes to fat burning.

ps: It's impossible for the GLUT4 vesicle to transport glucose to adipose tissue if you're in an energy deficit, but over consumption of carbs in a caloric deficit can lead to insulin resistance. Over consumption of carbs in a surplus leads to insulin spillover; basically insulin transporting glucose to adipose tissue via the GLUT4 vesicle where it's broken down to triglycerides.

I explain the downstream cascading effects of insulin and the bi-regulation between the insulin receptor and its substrate and the P70S6K protein and pyrimidine synthesis signalling hub.


I don't know if protein synthesis is achievable practically without activating mTORC1 via the Insulin -> AKT -> RHEB route. But it is theoretically through L-Arginine and Leucine sensor inhibition. Protein synthesis is possible in an energy deficit but is negligable due to all anabolic pathways being shutoff due to the absence of IRS through insulin phosphorlation. So that's a catch22. AKT/AMPK are really just switches for anabolism and catabolism respectively.
 
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copy paste to fish reactions or wut
I know this myself. I copied Lyle McDonald's explanation about yohimbine etc because it was more convenient. If anyone has questions just ask. I'll update this when I've more time.
Uh, I think you’re only allowed to edit your threads for a limited amount of time which I believe is an hour.
I'll put it in a pastebin then
 
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Will update this a lot more but haven't got much time right now. I'll add why/when insulin transports glucose to adipose tissue. Timing Carbs and purposely using them to refill glycogen or using them before activity (not before your fasted morning workout), but before other activities later in the day. Will explain the role of Hormone Sensitive Lipase and why it's higher than Lipoprotein Lipase in the morning and why that is so important. But right now I'm tight for time.

Cliffs:
- Deplete Glycogen (Water+Glucose)
- Avoid Carbs
- Do fasted cardio on Yohimbine in the morning.
- Understanding the Catecholamine/Insulin interdependce.
- Understanding the downstream cascading affects of insulin and how it activates AKT/PI3K/MTOR -> P70S6k (after it binds to the insulin receptor)
- Understanding the functions of Insulin as a storage hormone
- Understanding Hormone Sensitive Lipase
- Understanding the functions of Alpha-2-Receptors
- Understanding the functions of Beta-2-Receptors

First thing you need to do is drink tons of water, keep flushing water through your body and abstain from carbs.
Use dandelion root extract as a herbal diuretic to keep your body in flush mode.
Do HIIT cardio to induce a catecholamine frenzy and to deplete glycogen faster.
Move to LIIT once you completely depleted glycogen in order to burn fat more effectively

Not for everyone: This can be excruciating and risky.
The job of the Alpha-2-Receptors are to inhibit fat cells from releasing fat
The job of the Beta-2-Receptors are to release fat from fat cells.
Lipolysis is the fat burning process. Stay in a fasted state for at least 2-4 hours after doing your fasted Yohimbine cardio.
Alpha-2 = Breaks for fatloss
Beta-2 = Accelerators for fatloss
There are alpha and beta andrenergic receptors in every fat cell.
We want to agonise beta-2-receptors and antagonise alpha-2-receptors
Yohimbine = alpha-2-receptor antagonist
Clen, Stims = beta-2-receptor agonists.
Presence of insulin negates the antagonising effects of yohimbine on the A2 receptors
Yohimbine is not hormonal but gives you boners due to increased blood flow to the penis
Catecholamines increase blood flow to fat cells.
If you have to eat carbs, take curcumin with the meal to keep your insulin sensitivity optimized.
Don't prevent lipolysis by eating
Don't eat before your Yohimbine cardio. You MUST be fasted.

Below is some research copied from Lyle McDonald:

Have you ever noticed that some areas on your body lose fat quickly, while others stay soft and pudgy?

If you’re a guy, it’s your stomach, back, and “love handles.”

If you’re a woman, it’s your butt, thighs, and stomach.

You feel like you’re doing everything right, but those areas never seem to get lean. The scale has stopped dropping, and you’re starting to get desperate.

You’ve been eating when you’re hungry, sticking mostly to whole foods, and training consistently. But there are a few spots on your body that won’t get leaner.

You’ve worked hard to lose fat, but you know you can do better.

In this article, you’ll learn how to burn off those patches of stubborn body fat and get the body you want.

Why Stubborn Fat is So Hard to Get Rid of

To lose fat, you need to burn more calories than you eat.(1-4)

This creates an energy imbalance, or calorie deficit, which forces your body to tap into its own energy stores. The main energy source on your body is triglyceride, or stored body fat. If you diet intelligently, almost all of the weight you’ll lose will be fat.(5-11)

Here’s the annoying part: Some parts of your body lose fat slower than others. As Lyle McDonald explains in his book, The Stubborn Fat Solution, there are three primary factors that control how quickly you lose fat from different parts of your body:

1. How fat cells respond to catecholamines.
2. How fat cells respond to insulin.
3. How much blood flow an area of fat cells receive.

One of the ways your body tells fat cells to release their energy is through catecholamines — signaling molecules that act on different tissues in the body. In this case, the two main signaling molecules are adrenaline and noradrenaline.(12-15)

Catecholamines are like an instant messaging system for the brain. All of your cells have catecholamine receptors, or “cell phones,” that receive messages. When your body needs more energy, your brain “texts” your cells to release some of their stored fat to be used elsewhere.

Fat cells have two types of catecholamine receptors: alpha-2 and beta-2. Each receptor behaves differently when it gets a signal from a catecholamine. Beta-2 receptors tell cells to release more fat. On the other hand, alpha-2 receptors tell your cells to stop releasing fat.

When a fat cell has more alpha-2 receptors than beta-2 receptors, it releases fat slower than other cells. When your brain senses that it has enough energy from other cells, it tells fat cells to stop releasing their energy. By the time this happens, these “stubborn fat cells” have barely released any fat.

These stubborn cells tend to congregate in the same areas on your body.(16) For example, fat cells from the stomach tend to be about 10-20 times more responsive to catecholamines than fat cells from the glutes.(17)

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.(18)

Some kinds of fat, like visceral fat, are more insulin resistant than others. They keep releasing fat despite insulin being present.(19) 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.(20)

Lower body fat in both males and females has about 67% less blood flow, and has 87% less hormone sensitive lipase activity (HSL).(21) HSL is an enzyme that helps release fat from cells — for our purposes, it’s good.(22)

In other words, stubborn fat is stubborn because it doesn’t respond as well to catecholamines or insulin, and it doesn’t get as much blood flow as other kinds of fat.

Before we talk about how to get rid of stubborn fat, let’s talk about whether or not you even need to worry about it.

Who Should Worry about Stubborn Body Fat?

Women have a much harder time losing any kind of body fat than men, but especially stubborn body fat.(23,24)

In other words, it’s a lot harder for women to get defined thighs than it is for men to get a defined six pack.

Until you get fairly lean, it will appear as if you’re losing fat proportionally across your body. You have to be at a fairly low total body fat percentage to notice stubborn fat. For men, this generally starts being an issue at about 10% body fat. For women, this starts becoming problematic at around 18% body fat.

This is because the body tends to get rid of different kinds of fat in a predictable order. Your body has four kinds of fat.

**Essential body fat.**

This is the fat that makes up your brain and the myelin sheath around your nerves. It also cushions many of your internal organs. You couldn’t get rid of this fat even if you wanted to.

If you’re a man, about 3% of your total body weight is essential fat. If you’re a woman, about 9-12% of your total body weight is essential fat.(25)

**Visceral fat.**

This fat surrounds your internal organs, like the intestines. When you see someone with a giant gut and fairly small arms and legs, that’s visceral fat.

Luckily, visceral fat gets a lot of blood flow, and it keeps releasing stored fat in the presence of insulin. This is why it’s generally the first to disappear.

Unless you’re over about 20% body fat for men, or 25-30% body fat for women, you probably don’t have much visceral fat.

**Brown adipose tissue.**

Also known as “BAT,” brown adipose tissue is a kind of fat that burns triglycerides to produce heat. It’s main job is to help your body maintain a healthy temperature.(26)

Unfortunately, adult humans don’t have much, and there’s not much we can do to make BAT burn more calories.(27) Basically, it’s not worth worrying about if you want to get rid of stubborn fat.

**Subcutaneous fat.**

Subcutaneous fat is the fat that’s under your skin. (“Sub” = under, “cutaneous” = skin).

This is the kind of fat that covers your abs. About 40-60 percent of your total fat is stored under your skin, so getting rid of it makes a big impact on your appearance.

Visceral fat tends to disappear quickly, brown adipose tissue is too small to worry about, and essential fat sticks around unless you die. It’s patches of *subcutaneous fat* that remain stubborn, despite your best efforts. It’s like the William Wallace of fat cells, holding on while its companions have been wiped out.

The leaner you get, the harder it becomes to lose stubborn fat. This is why it’s so rare to see guys with visible muscle striations on their butt, or women with veins on their upper thighs.

BqEvVdV.jpg


*Note the visible muscle striations on 3DMJ Coach Alberto Nunez’s glutes, traps, and triceps.*

But it is possible to get rid of stubborn body fat, and you’re about to learn how.

8 Strategies that May Help You Get Rid of Stubborn Body Fat

In most cases, losing stubborn fat is a war of attrition. You have to maintain a calorie deficit until the last little pockets surrender and disappear.

You generally don’t need to do anything special to get rid of stubborn fat; it just takes patience.

You’ve probably heard people say that fasted training, fifteen different supplements, and special foods are the best ways to get rid of stubborn fat. Not only are these unnecessary, there’s almost no evidence they work.

I’ve talked to hundreds of bodybuilders and researchers over the past few years, and most of them have never needed to use fancy techniques to get rid of stubborn body fat.

Eric Helms, a bodybuilder, researcher, and coach at the wildly successful 3D Muscle Journey consulting group, puts it this way:

“Between the four of us [coaches], we’ve probably dieted over 500 people down to essential levels of body fat. … in all the clients with stubborn body fat, I haven’t found any ‘trick of the trade’ to be effective to any degree that it was truly noticeable.”

Here’s what actually works.

1. Wait Longer

As you get leaner, you’re going to lose fat at a slower rate. The second people stop losing one pound per week, they get worried and try to speed it up.

In many cases, you might only lose 0.5-0.25 pounds of fat per week once you get extremely lean. You might be doing everything right and just have to wait.

“I think there’s nothing special about stubborn fat. The risk of muscle loss increases, but other than that nothing fundamentally changes,” says Menno Henselmans, a researcher, bodybuilder, and bodybuilding coach.

Sometimes, you may also have to increase your calories in the short-term before worrying about getting rid of stubborn fat.

“A minority of the population can experience complete fat loss plateaus, which is almost universally due to a pathology (e.g. hypothyroidism or a neural disorder) or excessive stress. The first usually presents with a weight loss plateau and the latter presents with great weight loss but no more fat loss, i.e. muscle loss. Increasing calories tends to work when stress is too high,” says Henselmans.

If you haven’t lost any weight in 1-2 weeks, move to step two.

2. Weigh Your Food

If you want to get rid of stubborn body fat, you have to be more strict about your diet. In most cases, that means planning your meals and weighing your food. When you reach very low body fat levels, you’re more likely to underestimate your calorie intake.

As lifetime drug-free bodybuilder Alberto Nunez says, a digital scale is “Quite possibly the most important piece of equipment you will require for body recomposition.”

If you aren’t currently weighing your food, start. If you are weighing your food, and you haven’t made progress in 2-3 weeks, move to the next step.

3. Lower Your Calorie Intake

As you get leaner, the number of calories you burn will drop.(28) To keep losing fat, you’ll probably have to eat less, move more, or both.

For most people, it’s best to do both. If you’ve been weighing your food and you still haven’t lost weight, drop your calories by 100-200 per day.

4. Do Low-Intensity Cardio

In addition to dropping your calorie intake, increase your daily activity levels.

I generally recommend doing more low-intensity activities like walking, hiking, paddleboarding, kayaking, easy cycling, and throwing a frisbee. Usually, this is enough to help you burn another 100-200 calories per day. When you combine that with a small drop in your calorie intake, you’ll usually start losing fat again.

If you’re extremely tight on time, it might be worth trying the next option.

5. Do High Intensity Cardio

For the same amount of time, high intensity interval training burns more calories and increases catecholamines more than low intensity exercise.(29)

The downside is that when you’re already very lean, adding 1-2 interval workouts per week can significantly reduce your strength. That’s why I think its best to start with easier activity and then use HIIT, if you feel you must.

In addition, low intensity exercise can burn just as many calories and expose your fat cells to just as many catecholamines, without causing strength or muscle loss. It just takes longer.

If you try interval training, focus on exercises that mainly use concentric muscle contractions. That means cycling, rowing, swimming, and preferably less running. These kinds of workouts tend to interfere less with strength training.(30)

Focus on very short, intense bursts of exercise. Here’s an example of an indoor cycling workout from Layne Norton:

1. Warm up for 5 minutes at half of the bike’s max resistance.
2. After 5 minutes, pedal as fast as you can for 10 seconds.
3. Increase to max resistance and pedal as fast as you can. Continue for 20 seconds.
4. Lower the resistance and return to an easy pace for 90 seconds.
5. Repeat steps 2 to 4 until you hit 15 minutes.

This workout only includes about 90 seconds of maximal cycling. It’s nowhere near some of the crazy HIIT workouts you see online with 45-60 minutes of intervals. The more you do, the greater your risk of losing muscle and strength.

Start with one HIIT workout per week, and do that for two weeks. Then maybe do two per week. Err on the side of less rather than more.

6. Try Caffeine

Most supplements are useless for fat loss, but caffeine is one that might help. Caffeine increases, adrenaline levels, fat burning, blood flow, and metabolic rate, to a moderate degree, which could help get rid of fat.(31-34) But, there’s no evidence that it can help get rid of stubborn fat more than regular body fat.

It’s also cheap, safe, and easily available. Plus it’s a good excuse to drink coffee.

A normal dose is 4-6 mg per kilogram of body weight, or 300-400 mg for a 150 pound person. That’s 2-3 cups of coffee, depending on the type. I recommend taking this 30-60 minutes before your workout, as caffeine can also increase power output and endurance.(35-39)

7. Try Yohimbine HCL

Yohimbine is a chemical extracted from the bark of an African tree. It helps reduce the activity of alpha-2 receptors, which could help mobilize stubborn fat. A few studies have shown that yohimbine causes fat loss, but it’s not clear if it would help get rid of stubborn fat specifically.(40,41)

A normal dose is 0.2 mg per kilogram of bodyweight, or 14 mg for a 150 pound person.

Yohimbine sometimes causes water retention, so it can make you gain weight during the first few weeks you take it. It can also increase anxiety, so don’t take it if you’re dealing with a lot of stress or have an anxiety disorder.(42)

One yohimbine supplement that has some research behind it is VPX Meltdown, but it’s absurdly expensive at $70 for 120 capsules. Primaforce also makes a yohimbine supplement that’s a lot cheaper.

To be honest there’s very little research that yohimbine helps get rid of stubborn fat.

Besides caffeine and yohimbine, there’s not much evidence that *any* other supplements might help you get rid of stubborn body fat.

8. Lower Your Carbohydrate Intake

Low-carb diets may decrease the activity of alpha-2 receptors and lower insulin levels, which could help mobilize stubborn fat.(43,44)

The downside is that low-carb diets almost always decrease your strength, and usually cause muscle loss when you’re dieting to low body fat levels.

In general, I don’t think this is a great option, which is why I placed it last. The benefits are only theoretical, and most successful bodybuilders who get to the absolute limits of leanness generally eat high carb diets.

Let’s say that you use some or all of these techniques, and you get rid of stubborn fat. What then?

Staying at Essential Levels of Body Fat Isn’t Healthy, Nor Should it be Your Goal

When you reach the limits of leanness, about 4-5% body fat for men and 10-12% body fat for women, your body is fighting back.

Your metabolism drops more than it should based on how much weight you’ve lost.

Your hunger levels are much higher than normal, despite eating at maintenance.

It becomes much harder to gain strength, and almost impossible to build muscle.

Your sex drive becomes almost nonexistent.

And for what? So you can have veins on your pecs and striations on your glutes? So you can see the gaps between your quadriceps muscles, and your forearms look like a map of streams and rivers?

You can still look great while staying at a slightly higher, and healthier, body fat percentage.

Getting to ridiculously low body fat levels is a crazy challenge, but it’s not something you should try to maintain year round. It’s not good for you long-term.

Basically, the only truly well supported methods for getting rid of stubborn body are a calorie deficit, proper macronutrition, strength training, and patience.

Moreover, once you actually reach your goal, it’s not healthy to stay there.

The 7 Most Effective Steps to Getting Rid of Stubborn Body Fat

1. Set a calorie deficit. No matter what other techniques you use, none of them will matter if you aren’t eating fewer calories than you burn.

2. Eat adequate protein. When you get to very low body fat levels, [you should probably eat at the higher range of recommended protein intakes.(45) This reduces your hunger levels, and may help reduce muscle loss.

3. Weigh your food. It’s the only way to make sure you’re eating the right number of calories to lose fat.

4. Lift heavy weights. Strength training is one of the best ways to maintain muscle mass while dieting.

5. Create a meal plan. This makes it much easier to maintain a calorie deficit, hit your macronutrient targets, and stay satisfied throughout the day. You don’t *need* a meal plan, but it can make your life easier.

6. Move more during the day. Go on walks, use a standing desk part of the time, play fetch with your dog — do more of whatever you enjoy.

7. Repeat steps 1-6.

Caffeine and yohimbine might speed up the above process, but they aren’t worth worrying about unless you’re following those seven steps.

I can’t emphasize this enough — if you maintain a calorie deficit and keep lifting weights, you’ll get rid of stubborn fat. There’s little evidence anything else works.

“I’ve tried it all… I’ve done low carb, fasted cardio daily with 3-4x per week doing fasted HIIT, all while using so much yohimbine I’m surprised I was never admitted to the hospital for panic attacks, and it didn’t work any better than simply dieting longer with less uncomfortable methods,” says Helms.

One of the best ways to ruin your progress is to overcomplicate your diet and training. Nothing else matters until you’re covering the basics.

Stubborn Fat Always Goes Away

No matter what you do, some parts of your body will lose fat slower than others.

These patches of stubborn fat are the last to leave, but they will disappear eventually.

If you maintain a calorie deficit, eat enough protein, and lift weights, you can get rid of every patch of stubborn fat on your body.

The important thing is to be patient, and make the above steps into [habits](https://evidencemag.com/good-habits-podcast). Otherwise, you’ll work hard to lose stubborn fat, and then you’ll gain it back when your diet is over.

References

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15. Carey GB. Mechanisms regulating adipocyte lipolysis. Adv Exp Med Biol. 1998;441:157–170.

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18. Dimitriadis G, Mitrou P, Lambadiari V, Maratou E, Raptis SA. Insulin effects in muscle and adipose tissue. Diabetes Res Clin Pract. 2011;93 Suppl 1:S52–9. doi:10.1016/S0168-8227(11)70014-6.

19. Meek SE, Nair KS, Jensen MD. Insulin regulation of regional free fatty acid metabolism. Diabetes. 1999;48(1):10–14.

20. Crandall DL, Hausman GJ, Kral JG. A review of the microcirculation of adipose tissue: anatomic, metabolic, and angiogenic perspectives. Microcirculation. 1997;4(2):211–232.

21. Tan GD, Goossens GH, Humphreys SM, Vidal H, Karpe F. Upper and lower body adipose tissue function: a direct comparison of fat mobilization in humans. Obes Res. 2004;12(1):114–118. doi:10.1038/oby.2004.15.

22. Carmen G-Y, Victor S-M. Signalling mechanisms regulating lipolysis. Cell Signal. 2006;18(4):401–408. doi:10.1016/j.cellsig.2005.08.009.

23. Blaak E. Gender differences in fat metabolism. Curr Opin Clin Nutr Metab Care. 2001;4(6):499–502.

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26. Schulz TJ, Tseng Y-H. Brown adipose tissue: development, metabolism and beyond. Biochem J. 2013;453(2):167–178. doi:10.1042/BJ20130457.

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31. Norager CB, Jensen MB, Weimann A, Madsen MR. Metabolic effects of caffeine ingestion and physical work in 75-year old citizens. A randomized, double-blind, placebo-controlled, cross-over study. Clin Endocrinol (Oxf). 2006;65(2):223–228. doi:10.1111/j.1365-2265.2006.02579.x.

32. Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990;51(5):759–767.

33. Shechter M, Shalmon G, Scheinowitz M, et al. Impact of acute caffeine ingestion on endothelial function in subjects with and without coronary artery disease. Am J Cardiol. 2011;107(9):1255–1261. doi:10.1016/j.amjcard.2010.12.035.

34. Anderson DE, Hickey MS. Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C. Med Sci Sports Exerc. 1994;26(4):453–458.

35. Schneiker KT, Bishop D, Dawson B, Hackett LP. Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletes. Med Sci Sports Exerc. 2006;38(3):578–585.

36. Desbrow B, Biddulph C, Devlin B, Grant GD, Anoopkumar-Dukie S, Leveritt MD. The effects of different doses of caffeine on endurance cycling time trial performance. J Sports Sci. 2012;30(2):115–120. doi:10.1080/02640414.2011.632431.

37. Carr AJ, Gore CJ, Dawson B. Induced alkalosis and caffeine supplementation: effects on 2,000-m rowing performance. Int J Sport Nutr Exerc Metab. 2011;21(5):357–364.

38. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. Eur J Appl Physiol. 2010;110(6):1243–1250. doi:10.1007/s00421-010-1620-6.

39. Pontifex KJ, Wallman KE, Dawson BT, Goodman C. Effects of caffeine on repeated sprint ability, reactive agility time, sleep and next day performance. J Sports Med Phys Fitness. 2010;50(4):455–464.

40. Bloomer RJ, Canale RE, Blankenship MM, Hammond KG, Fisher-Wellman KH, Schilling BK. Effect of the dietary supplement Meltdown on catecholamine secretion, markers of lipolysis, and metabolic rate in men and women: a randomized, placebo controlled, cross-over study. Lipids Health Dis. 2009;8:32. doi:10.1186/1476-511X-8-32.

41. Ostojic SM. Yohimbine: the effects on body composition and exercise performance in soccer players. Res Sports Med. 2006;14(4):289–299. doi:10.1080/15438620600987106.

42. Sommer M, Braumann M, Althoff T, et al. Psychological and neuroendocrine responses to social stress and to the administration of the alpha-2-receptor antagonist, yohimbine, in highly trained endurance athletes in comparison to untrained healthy controls. Pharmacopsychiatry. 2011;44(4):129–134. doi:10.1055/s-0031-1277166.

43. Gesta S, Hejnova J, Berlan M, et al. In vitro and in vivo impairment of alpha2-adrenergic receptor-dependent antilipolysis by fatty acids in human adipose tissue. Horm Metab Res. 2001;33(12):701–707. doi:10.1055/s-2001-19140.

44. Bradley U, Spence M, Courtney CH, et al. Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial. Diabetes. 2009;58(12):2741–2748. doi:10.2337/db09-0098.

45. Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138. doi:10.1123/ijsnem.2013-0054.
Thanks man Im a high BF skinny fat I needed that
 
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didnt read just take DNP
 
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83207

Blackpilled Fatman on yohimbine months ago
 
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View attachment 83207
Blackpilled Fatman on yohimbine months ago

yohimbine is very interesting tbh ngl.

although i'm pleased with my physique, being natty, when i try to impove adonis belt definition and vascularization, i start losing size at chest(which i don't even care tbh ngl), and then shoulders(for which i DO care).

the things i want to try but didnt are yohimbine, gotu kola, and limiting endocrine disruptors.

yohimbine: i'm afraid it could cause higher inhibition
gotu kola: i'm afraid to use because i've only seen chinese companies sell it, and i don't trust them tbh ngl
endo disruptors: might be impossible, but maybe i'm coping




@FatmanO what's your experience with yohimbine ?
 
yohimbine is very interesting tbh ngl.

although i'm pleased with my physique, being natty, when i try to impove adonis belt definition and vascularization, i start losing size at chest(which i don't even care tbh ngl), and then shoulders(for which i DO care).

the things i want to try but didnt are yohimbine, gotu kola, and limiting endocrine disruptors.

yohimbine: i'm afraid it could cause higher inhibition
gotu kola: i'm afraid to use because i've only seen chinese companies sell it, and i don't trust them tbh ngl
endo disruptors: might be impossible, but maybe i'm coping




@FatmanO what's your experience with yohimbine ?
Not sure he's taken it. But it's an extreme anxiogenic. Essentially it prevents regulation of andrenaline and catecholamines in general. I've used it on and off, only on days where I didn't have to do anything. Lost 27lbs in 3 months. Mostly fat.

I only take it on occasion though. It's been used (on humans) in clinical settings to induce panic attacks. I'll never forget the day I took 20mg and 100mcg Clen. Stayed in the steam room for like 4-5 hours focusing on not dying. Went to get a subway after that (was in extreme hypo), couldn't take the change from the cashier. Very embarrassing. Felt the most physical anxiety EVER. People must've though I smoked meth+crack cocaine.

Yohimbine is compared to Narcan / Naloxone in some cases. Yanno, the drug that revives people from a heroin overdose. So yeah, Yohimbine's anxiogenic properties are very very real. It's not the Yohimbine itself, it's the fact that now your andrenaline has nothing to regulate it. Take too many stims with it and you will die in a very unpleasant acute nature.
 
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yohimbine is very interesting tbh ngl.

although i'm pleased with my physique, being natty, when i try to impove adonis belt definition and vascularization, i start losing size at chest(which i don't even care tbh ngl), and then shoulders(for which i DO care).

the things i want to try but didnt are yohimbine, gotu kola, and limiting endocrine disruptors.

yohimbine: i'm afraid it could cause higher inhibition
gotu kola: i'm afraid to use because i've only seen chinese companies sell it, and i don't trust them tbh ngl
endo disruptors: might be impossible, but maybe i'm coping




@FatmanO what's your experience with yohimbine ?
I haven't used it but I woudnt recommend it.
 
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Not one word.
 
Yep. Had ritalin in my system at the time too. Was not smart. People say 20mg is the recommended dose but trust me, that's way too much. Just use 2-5mg and do fasted cardio in the early morning. You get your largest cortisol spike around 10AM naturally anyway, so that'll amplify the effects that Yohimbine has, allowing catecholamines to raid your fat cells.
didnt read just take DNP
I took DNP before. It's totally different. Yohimbine+Clen would kill non idiots quicker since most people don't know how Yohimbine works. I've posted my DNP experience on this forum before. The 1lb fat loss per day is pretty accurate, without even doing anything. But it's a horrible experience and a complete cop out! DNP just prevents ATP from finding a mitochondria, and is then expelled as heat, leaving you with no energy. Eating carbs are the fastest way to provide your body with readily available glucose. That glucose is broken down to pyruvates and then enters the citric acid cycle. Everything in the cycle goes smoothly including ATP production, but once that ATP needs to be used as energy it can't and gets expelled as heat. Carbs+DNP make you sweat and overheat a lot more. Whenever I sat down or lay down on DNP, I'd wake up again in a pool of sweat. Feeling was similar to waking up from general anesthetic.
Not one word.
Thanks.
I haven't used it but I woudnt recommend it.
I do think I remember saying to you I had a WMD in my hand.
 
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I took DNP before. It's totally different. Yohimbine+Clen would kill non idiots quicker since most people don't know how Yohimbine works. I've posted my DNP experience on this forum before. The 1lb fat loss per day is pretty accurate, without even doing anything.
Used DNP for cutting many times including some longer cycles at higher BF.

Yes it works but there's almost no reason to use it.

The thing I've found is that for rapid fat loss it's actually superior to do 72 hour electrolyte water fasts with 500 calorie refeeds in 1 hour windows.

Why?

Consult your doctor before trying this but here's the deal:

1) You are burning your entire resting metabolic rate each day plus any cardio on top. Matching this with DNP requires dangerous dosage levels with hellish side effects.
2) It's easier to fast than it is to resist DNP carb cravings and the ghrelin spikes
3) It's actually easier for most people to not eat at all than it is eat at a deficit because hunger hormones will still be active but they are less active on fasts
4) It's healthy whereas DNP can kill you
5) It's free
6) You are more functional running on ketones than you are dealing with DNP heat and lethargy
7) Fasting is excellent for your gut, liver, kidneys, and wipes out insulin & leptin resistance
8) Extremely muscle sparing. Fasting between meals at least 24hr has been proven in studies to be far less catabolic than the same deficit in 3 meals a day. Fasting will only attack your muscles if your body fat gets to the point it can't release enough energy from fat stores for your RMR requirement or you're doing something dumb like drinking diet sodas or other artificial sweeteners during your fasting period. WATER AND ELECTROLYTES ONLY. This is when you decrease 72h to 48h, or 48h to 24h and you can also increase your refeed calories. You'll know when your body isn't getting enough energy because your hunger will return mid-fast and will be paired with lethargy and other symptoms.

DNP isn't even that useful at lower body fat % either which is where it gets its reputation in bodybuilding. Your body has a maximum amount of energy it can draw from fat stores which gets lower the leaner you get. This is why fat loss is easier in obese people who can lose 1-2lb a day and slows to 1lb/week or less once you reach semi-lean. DNP doesn't increase fat mobilization so once you're lowering your fasting windows then you are at max deficit regardless and your body will still be forced to break down muscle if you try to exceed it.

Potential ways to increase fat mobilization are exercise, Yohimbine, ECA, GH, Clen but research hasn't been done on whether these raise the theoretical limit of drawing maximum of 31 cals of energy per lb of body fat per day. Anecdotal evidence says they do.
 
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Used DNP for cutting many times including some longer cycles at higher BF.

Yes it works but there's almost no reason to use it.

The thing I've found is that for rapid fat loss it's actually superior to do 72 hour electrolyte water fasts with 500 calorie refeeds in 1 hour windows.

Why?

1) You are burning your entire resting metabolic rate each day plus any cardio on top. Matching this with DNP requires dangerous dosage levels with hellish side effects.
2) It's easier to fast than it is to resist DNP carb cravings and the ghrelin spikes
3) It's actually easier for most people to not eat at all than it is eat at a deficit because hunger hormones will still be active but they are less active on fasts
4) It's healthy whereas DNP can kill you
5) It's free
6) You are more functional running on ketones than you are dealing with DNP heat and lethargy
7) Fasting is excellent for your gut, liver, kidneys, and wipes out insulin & leptin resistance
8) Extremely muscle sparing. Fasting between meals at lease 24hr has been proven in studies to be far less catabolic than the same deficit in 3 meals a day. Fasting will only attack your muscles if your body fat gets to the point it can't release enough energy from fat stores for your RMR requirement. This is when you decrease 72h to 48h, or 48h to 24h and you can also increase your refeed calories. You'll know when your body isn't getting enough energy because your hunger will return mid-fast and will be paired with lethargy and other symptoms.

DNP isn't even that useful at lower body fat % either which is where it gets its reputation in bodybuilding. Your body has a maximum amount of energy it can draw from fat stores which gets lower the leaner you get. This is why fat loss is easier in obese people who can lose 1-2lb a day and slows to 1lb/week or less once you reach semi-lean. DNP doesn't increase fat mobilization so once you're lowering your fasting windows then you are at max deficit regardless and your body will still be forced to break down muscle if you try to exceed it.

Potential ways to increase fat mobilization are exercise, Yohimbine, ECA, GH, Clen but research hasn't been done on whether these raise the theoretical limit of drawing maximum of 31 cals of energy per lb of body fat per day. Anecdotal evidence says they do.
I might touch on Phentermine later. Apparently it completely kills your appetite.
 
I might touch on Phentermine later. Apparently it completely kills your appetite.
If you don't have the self control to lose weight without taking drugs to suppress your appetite it's a wrap bro.
 
I might touch on Phentermine later. Apparently it completely kills your appetite.

ECA works well for me but really wires me up. Thankfully I enjoy it. Wondering if Phentermine is as stimulating?

Benadryl used before bed has the powerful effect to up regulate the body's beta-adrenergenic receptors, primarily the beta-2 receptors. These normally build a tolerance to things like Ephedra which means you can keep your fat mobilization high for longer cycles upwards of 12 weeks vs 2 weeks without.

Also OP for stubborn fat you can use DIY Cryolipolysis.

 
Guys if you can try to buy water bottles daily. Those huge water bottle packs on sale at Costco. I noticed I gained weight once I stopped drinking water regularly. Also my waist increased (got love handles) so yeah drinking water is important!
 
Thats a whole lot of text

My very rapid but extreme method of cutting from 15-11% BF was:
- Fasting ~16-18 hours per day roughly, during non-fasting window I only had 1 big meal and one small side meal (always high in protein & micronutrients, low carb)
- Chewed gum whenever my hunger from fasting was bad to cheat the mind that its eating
- Drank tons of black coffee during fasting window to surpress appetite & increase metabolic rate (~5-10 % metabolic rate increase)
- Nicotinemaxxed with cigarettes to supress appetite & increase metabolic rate (studies show smoking causes a 10% increase in metabolic rate, corresponding to an expenditure of 200 kcal per 24 h + the appetite suppressing effects)

Wouldn't really recommend the smoking part unless you have a non-addictive personality (after the 4 weeks I was able to quit again over night) and also unless you live in a country like me where smoking isn't socially frowned upon like it is in the US (I'm from Europe and probably half of all young people smoke at least socially)

Anyways, I feel the key here is successfully suppressing appetite and cravings. It's 90% a mental game.
 
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ECA works well for me but really wires me up. Thankfully I enjoy it. Wondering if Phentermine is as stimulating?

Benadryl used before bed has the powerful effect to up regulate the body's beta-adrenergenic receptors, primarily the beta-2 receptors. These normally build a tolerance to things like Ephedra which means you can keep your fat mobilization high for longer cycles upwards of 12 weeks vs 2 weeks without.

Also OP for stubborn fat you can use DIY Cryolipolysis.

Phentermine does something along the lines of blunting Ghrelin, spiking Leptin, or both, along with being a stimulant.
 
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By the way, what are some key metrics other than bf % that we should be looking at?
 
Calorie deficit + walking + IF if you want anything else is a waste of Time and money
 
Most retardmaxxing post ever on the history of this forum.
Muh HIIT cope, muh fasted cardio cope, muh cope cope cope


JUST STAY ON A 500 CALORIE DEFICIT.

There. Over. No need to write walls of texts and waste your precious time. Also, JFL at you subhuman only got 12 reacts after wasting your entire day writing this.

Fat loss is a marathon. 1% bodyweight/week is ideal. 3-36 months depending on where you are starting from.
 
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So many useless words while the simple truth no one wants to hear is:

Eat less, move more.
 
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Not one pixel

Calorie Balance= weight loss

Eat less + Move more= less fat
 
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Stopped reading at "drink water , use herbal diuretic" nigga what that does is it depletes you of minerals and nutrients you will feel like someone sucked life out of you .
 
>mentioning yohimbine
>not mentioning ephedrine
 
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