Muffin Tops and Saddlebags
I get heaps of questions about how to get rid of fat in certain places on the body. The hips, butt, tummy and thighs are the most common . I recently read this post on another blog I subscribe to. The author is Dax Moy who is one of (if not the) most highly paid PT’s in the UK.
I have reproduced the post below as it just restates exactly what I have been saying about insulin resistance and fat loss and how to get fitness to work with you to get rid of excess fat of this kind. Note especially the advice regarding frequency of workouts and the reduction of sugars (carbs) in the diet. But remember that I do not advise reducing carbs all together, just avoiding processed foods and making sure you eat proteins and fats as well to avoid insulin surges will do the trick.
Now, to your question…
It’s a very common question that I receive from both readers and clients and, perhaps surprisingly, it’s a very easy question to answer.
The site you’re talking about is a common fat storage site in both men and women who notice first a ‘thickening’ of the area and then a ‘fleshing out’ and finally the growing of ‘love handles’ or ‘muffin tops’ as some people call them. No matter what you call them, they’re fat and, as such, they respond (almost) like all fat.
Meaning that you CAN burn them off and expose the firm, muscular abdominals, obliques and lower back muscles again. Regardless of how long you’ve had them.
Now, the reason I say ‘almost’ is because, whilst this type is the same as abdominal fat, the reason for it being laid down is different. Whilst all fat has its roots in over-consumption of calories, the sites that fat is deposited tell us a lot about the hormonal balances of the body as the time it was laid down.
For example, whilst belly fat is closely related to cortisol (the stress hormone), the area of the back and hips (including the lower back/love handle area) is related to over production of insulin relative to other hormones.
Knowing this, we can approach fat loss more strategically.
For a start, insulin over-production is directly related to over-consumption of carbohydrates. Sugars. I don’t just mean table sugar (but DEFINITELY includes this) but all simple carbs.
Go for low GI (Glycemic index) carbs and reduce the overall carbohydrate intake and make sure that those consumed are spread throughout the day to avoid insulin ‘spikes’ that will command your body to store fat. Maintain a steady protein and fat intake and be sure to supplement your diet with a high quality fish oil too.
Regarding training, shorter, more intense workouts utilising resistance training carried out twice a day seem to work out best for this area. I’ve found that 2 x 15-20 minute sessions are more effective at mobilising fat in general (and this area specifically) due to increased insulin resistance over time.
Circuit-style training, supersets and shorter, high intensity workouts such as Turbulence Training or Warp Speed Fatloss work excellently for this… as long as an Elimination Diet protocol is followed.
Also, try training more often, like daily, rather than 3 times a week. Just as 2 mini workouts a day is more powerful at mobilising this seemingly stubborn fat, so too are daily sessions better than less frequent ones.
Hope this helps!
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So there you have it. Work out often. 3 days a week won’t get you the best results. You need to boost your metabolism really regularly-every day in fact. Avoid simple carbs like bread, pasta, cakes, sweets, biscuits etc. Eat foods that are nutrient dense. Think about the nutrient content of everything you eat.
And don’t forget to subscribe to this blog and also to join FitterFasters Forum at fitterfaster.ning.com