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Attacking Stubborn Body Fat with Functional Conditioning Intervals

medicine ball, workout at gym
Scott, My wife and I want to lose stubborn body fat which has creeped up even though our overall body weight has gone down.  This boggles my mind as I think we have done a good job with diet and increased the number of cardio sessions to 5 per week in addition to weight training.  ~ Bernie and Sarah, West Chester NY.

Too much steady state cardio can increase stress hormone levels while turning on fat storage receptors associated with stubborn body fat deposition, muscle wasting and low energy.  Bernie and Sarah, I strongly suggest making strategic changes to your cardiovascular exercise approach by applying interval sprints with functional movements.  Intervals can be done with a number of different venues to avoid joint problems associated with running for example.

Steady State Cardio Can Increase Stubborn Body Fat Levels

Stress hormones can climb for a number of reasons, but one of the most common is excessive steady state cardio combined with sub-optimal recovery.  A very low-calorie diet can make matters much worse and is one of the approaches that leads to heavy rebounds of body fat for many Americans each year.  If steady state cardio worked, we would have a much leaner society, but as you can see the average body fat percentage among American adults is rising at alarming rates.

Losing Weight and Gaining Stubborn Body Fat

Yes, it is common for people to lose body weight and see stubborn body fat increases around the belly for men and more concentrated in the lower body for women due to the genetic locations of fat storage receptors. In my experience, at least 50% of the “weight loss” is hard earned muscle which is extremely concerning.  Every pound of muscle burns a significant amount of calories 24/7.  Sacrificing muscle to do more steady state cardio is a failed strategy.

The right dietary fat choices are the gateway to a great body with high quality of life.

fat burning circuits

Boost fat burning hormones and metabolism for 48 hours following each functional fat burning session.  Email to get The Fat Cell Cleansing special report and Fat burning Interval System so that you can get billions of your fat cells operating to your advantage.

The Right Dietary Fats

Fat cells also take a beating from elevated stress generated by too much steady state cardio, poor sleep, environmental stress, work stress and more.  One of the best ways to improve fat cell function is a consistent intake of dietary fats from healthier sources such as grass fed beef, raw nuts, extra virgin olive oil, wild caught fish/seafood and more.  As Dr. Serrano often says, fat cells are extremely smart and will take in good materials when made available so they can then kick out larger garbage from the cells to be burned as fuel.

Bad Food Choices Catching Up with You

Trans fats and other ingredients meant to extend shelf life can be very hard to kick out of fat cells which contributes to stubborn body fat problems over the short as well as the long term.  Packaged goods and refined foods are littered with trans fats and other bad ingredients such as corn oil present in fried items.  The leaner you get, the more apparent fat cell problems become.  This is one important reason why even periods of “looser eating” such as on vacation should be free of foods fried in corn oil and trans fats.  Trying frying with sustainably raised pork lard so that your next batch of fries does not interfere with body fat loss later!

Functional Fat Burning Interval Venues

Our videos demonstrate a tire flip, medicine ball drills and rope holds.  At least two of these venues may not be appropriate or easily accessible for all people.  However medicine balls of various weights ranging from 2 pounds to 50 pounds can be utilized in a number of ways just about anywhere for a great exercise session. The medicine ball slam combined with a chest throw can easily be done with a sturdy wall.  The functional nature of the movement ads challenge and multi-dimensional stimulation for core muscles leading to improved development.

Create Action Training Events for Friends

I often build personalized functional fat burning interval plans for clients to use at home which could involve a series of medicine ball drills, jump ropes, bicycles, sprinting and more.  A circuit approach with short rest periods can be done with many family members or friends at the same time while maintaining a very rapid pace necessary for maximizing fat burning.

Get Free copies of the Fat Cell Cleansing and Functional Fat Burning Circuits Special Reports by emailing . We can discuss your unique situation and goals 7 days per week.

scott mendelson

Scott Mendelson

Author of the 100% Fitness Solution eBook and Director of Infinity Fitness is a highly regarded performance nutrition and training specialist. In addition to designing customized programs for his celebrity, weekend warrior and executive clients, Scott works daily with professional athletes from the NFL, NHL, MLB, NBA and NCAA. Scott has built an excellent reputation providing effective supplements, cutting-edge information and unmatched service to thousands of clients worldwide since 1999.

Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. Do not start or make changes to your exercise program without consulting your doctor. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dieticians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at Copyright © Infinity Fitness INC All Rights Reserved 2024.