Stubborn fat is really difficult to get rid of. We all know that. But you need to understand WHY we store stubborn fat. One of the reasons why people tend to store stubborn fat is because they become insulin resistant.
When you eat food, your body breaks down that food into glucose. This glucose then travels through the bloodstream to cells throughout the body. Glucose in the blood is called blood glucose, also known as blood sugar.
Individuals who are insulin resistant do not respond properly to insulin. This is why they need more insulin to allow glucose to enter cells. And so, the pancreas produces more insulin to keep up with demand, and eventually, the pancreas fails to keep up with the body’s demand for insulin.
Insulin resistance occurs as a product of both genetics and eating habits. Excessive processed carbs are a huge contributing factor to insulin resistance. Sugar sweets, cereals, and soft drinks are responsible for both childhood obesity and diabetes.
When your body realizes that your sugar level is elevated, it means that you have more sugar than you need right now. Hence, you’re not burning off all the glucose. If you’re not burning it off, then where do we put it?
We store it as fat. Over time, this fat becomes harder and harder to get rid of, hence the term “stubborn fat.”
However, there is a solution. Insulin resistance can be combated with exercise. But it must be a specific type of exercise. You must choose movements that engage a lot of muscle groups at the same time such as dips, pullups, and squat jumps.
These exercises are extremely effective because they help produce a number of extremely important hormones such as Insulin-like Growth Factor, or IGF-1. This hormone has a very similar structure to Insulin and helps counteract many effects of insulin resistance.
IGF-1 lowers blood sugar levels and dramatically improves insulin resistance in individuals with Type-2 Diabetes and severe insulin resistance.
Fight Insulin and Destroy Stubborn Fat with Dynamic Training
Dynamic training is simply using movement to increase the ability to move. Remember how we said that use movements that engage a lot of muscle groups at once are the key to fighting insulin resistance? Well, that’s exactly what we’re doing with Dynamic Training.
So what you’re doing is you’re taking every single compound, multi-joint, hybrid, complex – whatever fancy word you want to call it – movement and throwing it into high intensity, puke-inducing, intense fat burning circuits.
To help out, here are some great exercises you can use to create some dynamic training workouts:
Forward Lunge with Overhead Press
Grab a kettlebell, pair of dumbbells, barbells, or weight plates. Hold the weight implement in front of your body or clean it up to your shoulders. Step forward with one leg and perform a lunge while simultaneously pressing the weight implement overhead your head. Return to the starting spot and on the other side repeat.
Lay down on the floor. Place a dumbbell between your feet. Raise your feet straight up so that your toes are point to the sky. Lift your body up with your hips towards the ceiling while keeping your legs straight and abdominals tense. You should feel this movement in your lower abs.
Yup. Jumping jacks are an amazing fat burning tool. You are actually using a whole bunch of muscle at once. Perform these bad boys while you “rest” between your sets to keep your heart rate up.
Grab a weighted implement and clean it up to your shoulders. Dip down slightly by bend your knees and quickly reverse the motion. Because of the momentum factor, you can use more weight with a push press than a regular shoulder press.
Step onto Bench
Stand facing a bench or sturdy surface. Bring one leg forward and step onto the bench. Lift your body up off the floor and bring your other foot onto the bench. Return to starting position and repeat following with the other leg.
One-arm Barbell Curl
Grab a barbell curl in the middle with one arm. Simply curl the bar up as you would with the two-arm version. This movement is extremely difficult because you must keep the barbell parallel to the ground, but you’ll be recruiting a great deal of muscle at once.
Barbell Front Squat
Lots of people do the regular barbell squat. I prefer the barbell front squat because you can do it without a squat rack, and it’s a bit more difficult. Clean a barbell up to your shoulders. Use a clean grip. Bring your elbows forward, pointing them in front of your body so that your upper arm is parallel to the floor. You may have to use just two fingers to balance the barbell up on your shoulders at first. From this position, simply push your hips back and perform a squat.
Bodyweight Squat to Squat Thrust
Performs a regular squat. Squat again, place your hands on the floor and kick your legs back. This is the squat thrust. Bring your legs back and stand up. So the movement literally is one bodyweight squat and one squat thrust. This counts as one repetition.