Advice please: Need to Lose stubborn fat.

Best advice: Set realistic goals.

Remain in a safe calorie deficit and it will come off. No quick fixes :flowerforyou:

Diet and Exercise, there simply are no shortcuts. Make sure you're eating a calorie deficit, make sure you're getting 30-60 minutes of cardio exercise per day and you'll be doing all you can. One suggestion I'd make is start taking measurements on a bi-weekly basis. Every two weeks, measure your waist, your thighs and anything else that is important to you. Often times we lose quite a few inches in these spots before we ever actually notice it in the mirror. Don't measure every day, stick to the two week schedule and that will help keep you from getting frustrated. Stay the course, look at how many successful people on this site have done it following that simple formula. IT WILL work for you too!!

High Intensity Interval Training... I think lol. It's just a method of training in which you go all out in short bursts then recovery a bit... then go all out again. Essentially makes your heart rate spike really quickly, let it come back down the drive it right back up.

HIIT isn't going to tap into stubborn body fat anymore than other forms of exercise or other ways of reaching a calorie deficit. If you're already very lean, there are certain "tricks" you can do. But if you're not already lean, it's pointless worrying about your problem areas. Just stick with sane calorie deficits, feed your body the right mix of nutrients, and above all else, focus on consistency.

Your problem areas will eventually get tapped into. Remember, our bodies typically tap into our problem areas last.

what do you call a safe calorie deficit?

HIIT isn't going to tap into stubborn body fat anymore than other forms of exercise or other ways of reaching a calorie deficit. If you're already very lean, there are certain "tricks" you can do. But if you're not already lean, it's pointless worrying about your problem areas. Just stick with sane calorie deficits, feed your body the right mix of nutrients, and above all else, focus on consistency.

Your problem areas will eventually get tapped into. Remember, our bodies typically tap into our problem areas last.

Curious what these "tricks" are to which you refer. Care to share?

Well stubborn fat is stubborn for a reason. And none of this is going to matter unless you're near single digits in terms of bf% (for a man.... call it mid teens for a female).

That reason typically involves A fairly complex laundry list of physiological variables. Suffice it to say that certain fat cells are "hardwired" to hold onto its stores. Hormones play a role, which should be obvious given the different typical fat distribution patterns between men and women.

Something known as adrenoreceptors plays a role. Different fat cells have different adrenoreceptor distribution patterns, and if you want to learn more about it, look into beta-2 receptors vs. alpha-2 receptors.

Blood flow plays a role. Stubborn fat areas tend to have poor blood flow.

On and on it goes.

And essentially, there are certain exercise prescriptions that may influence some of these physiological variables to make stubborn fat a little less stubborn. For an in depth review of the reasons why as well as the protocol, I can't recommend Lyle McDonald's book called The Stubborn Fat Solution.

One approach entails dropping carbs to very low levels and pairing it with stead state cardio near daily.

Another approach involves high intensity intervals followed by a short break followed by steady state cardio.

Honestly though, I'd be doing a injustice to the book if I explained it in greater detail.

And again, it's really only for lean folks.

http://www.bodyrecomposition.com/fat-loss/why-is-stubborn-fat-stubborn.html

Thank you. I will do that (or at least try as I build my tolerance).