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Fighting Fat: How to lose stubborn fat in your 30's

The more we age the more it becomes difficult to lose fat. Optimizing your body composition becomes a constant fight to eat the foods you want and stay in shape. Fortunately, we have the answer to losing the stubborn fat.


What is Fat?

It can be beneficial to first understand what fat it. Fat, on a fundamental level is a safety mechanism. Our bodies require a certain amount of fat to function properly - and we can't actually synthesize fat in our body, so we need to eat most of it.

The scientific terms for fats we can't create on our own are triglycerides, cholesterol and essential fatty acids. Too much of these can be harmful to our health, but they help store energy, insulte us and can protect internal organs. In some ways Fat can act as a messenger, stimulating proteins, controlling growth, immune function and even reproduction.


Limiting fat intake for Greater Body Composition

Perhaps the easiest way to optimize body composition and decrease fat stores is to simply eat less fat. A recent meta-analysis (collection of several studies) showed that low-fat diets followed for greater than 2 months showed a significant weight difference of over 5 pounds compared to high-fat diets. This is to say that the short term benefits of a high-fat, low carbohydrate diet may be more beneficial for cutting, but a low-fat diet may be recommended for sustained weight loss, especially in losing stubborn fat.


Try High Intensity Intermittent Exercise

We all know that any type of exercise can be beneficial for optimizing overall body composition, yet some types of training may have a greater impact. High-Intensity Intermittent Exercise (HIIE) is defined as exercise  that has repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest.

An example of this would be doing a set of squats at a high load, such as a 6 Rep Max, followed by incline walking for 4-6 minutes. Not only will this set place high load on your muscle, stimulating hypertrophy, but it will also induce fat oxidation to help optimize body composition.


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