If you are asking questions like, “how do I lose the last bit of fat?” or ‘how to I lose the last 10 pounds?” Congratulations! You are most likely to be someone who exercises regularly and eat alright already. You’re probably someone who’s in the best shape of your life.
If you aren’t, than this article does not really apply because this “problem” affects those of us who are exercising a lot, eating clean almost daily, and are wondering why we cannot look “perfect”.
Many of us who know how to exercise and eat right, can understand this dilemma. We eat clean most of the time, we strength train, do HIIT workouts, do some cardio, but the last bit of fat on the base of the belly stays there. For some of us it is just at the belly, for others it is the love handles on the back, or fat around the thighs or arms.
This fat is so “sticky” that whether we exercise more or not, nothing changes. This is unlike the experience of losing the first blob of fat when someone starts an exercise regime for the first time.
Question you should be asking yourself is, why is it so important for you to want to lose that bit of fat?
What is the purpose of putting so much effort for so little — and superficial–gain?
No, it isn’t bad to want to look lean and ripped like those fitspiration models. The thing you have to be aware of is that those people you see in movies or magazines do not carry around that perfect body 95% of the time. In reality, most of these celebs look like normal people, with whatever sticky fat they are naturally endowed with.
The Body Adapts to Training
Harsh training and diet regiment can temporarily reduce that sticky fat just long enough to get their “project” done. After that, even if they continue the regiment, the fat will come back.
Because that natural body fat composition is where your body feels “optimum”. It is at its healthiest, and your body will adapt to keep it at that level.
What People do To Lose that Last Bit of Fat
For their projects, they would spend a period of time (a couple of months) on intensive training and diet programs. These programs involve:
- Very strict diet. It could be low carb for someone who need to lose subcutaneous fat so the muscles can look defined, or high protein for more muscle bulk, and water control to reduce water retention.
- Intense exercise regime which is engineered by professional trainers and coaches. These exercises usually depend on whether the client needs to build more bulk (so they put the guy on “isolated” weight training), or, in the case of bikini models, more HIIT or high-reps training to get toned without looking too bulky. Training session will consume a large part of their daily routine.
- If the client needs to lose sticky fat, the program will involve lots of cardio, and
- carefully planned intermittent fasting (periods of very restricted food intake).
- Some celebrities resort to cosmetic procedures, like liposuction, or non-surgical liposuction.
Do remember this: these measures can give you that ‘photo-perfect’ body, but it will not last. You cannot keep it that way naturally — at least in a healthy way.
In interviews, many celebs will admit to the fact that their work to attain picture-perfection was stressful, expensive and short-lived.
Most of them simply maintain a healthy, balanced regime pretty much similar to what we have been discussing here.
Extreme Lifestyle and Stress
Extreme lifestyle puts undue stress on the body. A body in ‘deficit’ through over-training and rigorous dieting starts to release stress signals. The human body responds to stress by adjusting the way energy is distributed between the cells. The stress hormone, cortisol, acts in a way to “burn” more than it builds.
This is why when you start a rigorous regime to lose that bit of fat, you will see “results”. This is a result of stress-induced burn. This does not last. The body ‘understands’ this as a need to adapt in order to survive. Soon processes for rejuvenation and growth slows down. Metabolism slow down. The body adapts to put that fat back on.
Long term stress causes deterioration of muscles and other tissues. This is the reason why extreme athletes look haggard, thin skinned and look older than they should.
Long term stress causes people to get fat.
Learn to relax. Relaxation techniques like self-hypnosis and meditation actually helps the body lean out. When relaxed, natural growth hormones work to grow muscle tissue (if you have been doing strength workout) and replenish skin and other tissues. These replenishment processes consume energy, and burns excess fat even while you aren’t working out.
Stay Healthy by Exercising with the Right Spirit
Exercise is a double edged sword. Adequate amounts of exercise is needed to build fitness. For the majority of people, exercise is lacking and they need to exercise more regularly.
Read also: What is fitness?
When we exercise right, we start to build a body that rejuvenates itself with the help of growth hormones.
When the exercise regime is excessive, the workouts cause stress.
Here are some books to guide you to the right form of exercise to lean out:
When we workout and obsess over our body shape, we develop mental stress in addition to physical stress. This is a kind of neurosis which leads to stress. Stress is a major contributor of accelerated aging.
Read also: Telomeres, Stress and Aging Related Diseases.
What should you do with that last bit of fat?
Do nothing extreme. Keep working out with the right attitude of building fitness, and growing balanced muscles.
Read also: How to Exercise Effectively.
Eating natural whole foods, less refined carbs, doing the right exercise, will help you get rid of excess fat.
The last bit of fat is something your body keeps naturally. This is your natural body form. At this stage, you are at your healthiest and most attractive. Don’t do anything to compromise what is already good.
You Probably hit a Plateau. What to Do about it?
Sometimes you may feel that your workouts suddenly ‘stopped being effective’. This is a situation everybody who has worked out diligently will face. We face this because of the same thing — your body adapts!
This is a good reason why we should never allow our body adapt to any extreme exercise or diet — because you cannot keep it up and it is not a good place to be.
When you feel like you have hit that plateau, change.
Change your workout routine. If you’ve always been doing bodyweight HIITs and loads of burpees, change that routine to stationary biking plus lifting barbells. If you have been lifting barbells a lot, lift sandbags. If you are working out only at a particular gym, take your exercise outdoors.
Anything out of the ordinary will stimulate your body to go forward.
You may also rethink your diet. Maybe you’re eating too lean, too little or too much. Evaluate and experiment with change.
I find the best way to snap out of a plateau is to get a new personal trainer, or buy a workout DVD and follow it blind.
Some People have Less Fat than Others Because of their Natural Body Shape
At the gym you will realize that we are not built the same. Some of us grow muscles very quickly, others have difficulty keeping their chops. Some people have very little fat, and some put on fat the minute the eat a slice of pizza.
There are pros and cons to each body shape. Our goal is to find the “optimum version of ourselves” rather than to seek an ideal which is neither realistic, not healthy when achieved.
You do not need to do more if all you are concerned about is that bit of fat. Be happy with your well-earned fitness. You are most likely at your most attractive, since your optimum shape reflects good health.
Plastic Surgery to Lose that last Bit of Fat?
Liposuction is probably the only solution to getting rid of stubborn fat tissue. Question is, do you really need it? Is it worth the money? Is it worth the risk (surgical procedures carry some risk).
We are lucky these days to have the option of non-surgical liposuction: Ultrasound and Cryolipolysis. Both procedures work to remove fat tissue from under parts of skin.
Ultrasound works by pointing energy to fat tissue, damaging the tissues and releasing fat into the blood stream. The skin is unharmed, and the fat gets reabsorbed somewhere else in the body.
Cryolipolysis works by damaging fat cells by freezing the fat. The skin is left un-damaged. The fat gets released into the blood stream and reabsorbed elsewhere in the body.
Do they hurt? My doctor says the affected parts will feel a little sore.
From the mechanism of how both procedures work we can see that non-surgical liposuction techniques are useful for that “last bit of fat” and not for a lot of fat. Since the body does not lose the fat, fat still goes somewhere else. You still need to work out and eat clean to maintain the “difference”.
To remove more requires surgical liposuction. The best I can advise you is: 1. try to lose fat naturally because it is possible, 2. work towards health rather than just body image.
Get that “Perfect Body” Mentality – feel good about your body
The power of belief is everything. When you believe your body is beautiful, your body will be beautiful. Program your mind to reveal your perfect body: Getting over the barriers to perfection with hypnosis
You hardly need to have someone point out the cultural and economic pressures which push us into leading such unhealthy lives. Or to tell you that our idea of ‘perfection’ can get seriously distorted by media images or our own obsessions. Or how hard it is to resist the temptation to get distracted from our real goals and take the easy way out. Which is why you know that to get the perfect body you need something ‘extra’.
Get your perfect body is a powerful audio hypnosis session which will lift you out of that rut and give you the inner vision and drive to go for the difference that matters. As you relax deeply your mind will open to an utterly compelling vision of your best physical self. You will be like a sculptor working in stone – with a perfect image in your mind of the wonderfully proportioned form you are going to bring forth.
Feel attractive now is a gentle, relaxing, yet very powerful audio hypnosis session that will get you feeling very differently about yourself.
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