After all the heartache of sticking with a diet or exercise plan, it’s always annoying to see those fat bumps you just can’t seem to lose Worse still it’s always the part of your body you hate; the part you’d love to slim down but just can’t seem to get anything to work. If that sounds like you, you have what’s known as stubborn fat. The good news is this type of fat is usually a tiny fraction of your overall body fat, but of course once you’ve successfully whittled all the easy fat away, the remaining fat can seem a bigger problem than it actually is.

So what’s the plan? How do we melt it off? That’s not quite as easy to answer as normal fat burning because there are many more side issues when you’re burning stubborn fat. From a technical standpoint, stubborn fat is usually more dense than the normal type and it has fewer blood vessels running around it. Not enough blood flow is the main reason for its stubborn resistance to fat burning. However, everyone should be aware the body can burn it. It just takes a bit longer and your body shape change will be less noticeable. The key is to stay tuned to the fact you are losing it, no matter how slowly it seems to shift. Persist and you will get rid of it.

Your problem fat areas are most likely populated with cells that have been used to store fat in the past. Adults over 25 who have battled with weight problems before are likely to have some stubborn fat that will be more difficult to remove. Even surgery can fail in a few cases. Some liposuction patients complain that the fat returns almost as soon as it was sucked from them.

In order to successfully burn stuborn fat, we simply concentrate on the things we know that burn any kind of fat. Here’s a few tips that worked for me, or for more detail click  aerobic exercise for weight loss. Exercise in the morning before breakfast. This will ensure your stored glycogen levels are at their lowest, guaranteeing a great fat burn once you hit the cardio zone. If your muscles are forced to work before breakfast at your fat burning heart rate ((220-your age) x0.75) it will definitely burn fat, including stubborn fat. The chances are really good fat will burn faster at this time than any other because your body has used its other energy stores up during the night.

If you can’t bear to get up early and workout, use weights instead, but target the bigger muscle groups like your legs, shoulders and back. To burn fat, you need to cause tiny rips and tears in the muscles during training sessions. (the term “getting ripped” means exactly that!). Try single sets of 8 to 10 reps that are close to your absolute maximum weight. This technique causes maximum muscle growth and requires the body to repair a greater amount of tissue than most other weight training methods. Fat is burned indirectly. as the energy source for the muscle epair process that takes place while you sleep. It goes without saying, that you should be watching your food intake at this time too. Click fat burning foods for some great ideas on combining exercise and food to keep you slim.

Whatever you do, don’t fall into the trap of thinking you can “spot train” to target your thighs, butt, or wherever your stubborn fat lies. Think of the major muscle groups when you’re planning your weights routine and you’ll create more demand for energy from fat during REM sleep. You’ll be a slimmer you with no lumps and bumps in just a few short months……anyone coming to the beach?

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