The Stubborn Fat Solution
First Edition
Softback: 8.5X11"
Number of pages: 101
Price: $39.95 +S/H
About the Book
The problem of stubborn body fat (typically the abdominals/low back for men and hips and thighs for women) is one that lean dieters have been trying to deal with for decades. Various simple explanations (typically involving estrogen) have been offered but the results from these simple approaches have been, at best, poor. This is a place where simple is simply wrong.
As it turns out, stubborn fat is stubborn for a number of inter-related physiological reasons, all of which conspire to make its elimination difficult (and for some, seemingly impossible). The Stubborn Fat Solution is the first book to scientifically examine the causes of stubborn body fat in extreme detail. From receptor type and number, blood flow, the propensity to both store and release fat, the physiology of stubborn fat is dissected in detail. The role of hormones and diet is also discussed.
Of course, all of the physiological verbiage is useless without solutions and The Stubborn Fat Solution provides those as well. The book describes four specific protocols aimed at optimally mobilizing and burning off stubborn fat.
While the protocols are primarily training based, the impact of diet on stubborn fat loss is also discussed and information on how best to incorporate the four protocols into your current training and diet program are examined. And while none are required, several beneficial supplements are also discussed.
Please note: Like The Ultimate Diet 2.0, The Stubborn Fat Solution is aimed at lean dieters trying to achieve extreme levels of leanness. Until men are 10-12% body fat and females are ~15-17% body fat, the information in this book is not necessary (although it will still be informative).
Table of Contents
Introduction
Chapter 1: Defining the Problem
Chapter 2: What is Body Fat
Chapter 3: Types of Body Fat
Chapter 4: Basic Fat Cell Metabolism
Chapter 5: Burning Body Fat
Chapter 6: Hormones and Body Fat
Chapter 7: Why is Stubborn Fat Stubborn
Chapter 8: Diet, Exercise and Supplements
Chapter 9: The Stubborn Fat Protocols: Introduction
Chapter 10: The Protocols
Chapter 11: The End
References
Excerpt
The following is from Chapter 7: Why is Stubborn Fat Stubborn
So this chapter basically is the first punch line of the book, finally defining, physiologically, what makes stubborn fat so stubborn. And, rather than being any single hormone or factor, it’s essentially a combination of issues including adrenoceptor number (which determines the sensitivity to lipolytic stimuli), blood flow, sensitivity to insulin, what type of fat is stored, and whether the fat cells are small and numerous or large and less numerous. Of those five factors, three are under our immediate control, the last two are not.
Additionally, there is the global fact of how the body adapts to long-term dieting. Reductions in metabolic rate, thyroid, leptin, nervous system output, etc. all make it harder to reduce fat mass in general, this just compounds the problems already associated with stubborn fat.
In any case, having identified what makes stubborn fat stubborn, we can (finally) set about figuring out how to overcome the problem. Clearly finding a way to overcome the issue of a high alpha- to beta-receptor ratio is a first key. Improving blood flow into and out of the cell is the second key. Avoiding issues with high insulin sensitivity (or simply a propensity to store fat in the first place) is the final key.
Customer Feedback
“As a female contest bodybuilder I am always struggling to get that last bit of fluff off the hips and thighs. SFP is the magic bullet to get it moving.
I have used Lyle’s protocol successfully for four bodybuilding shows and would never consider prepping for a contest without it.”
Pattie Farley – CSCS, USAW-CC, CPT
www.grassiron.com
“By using the protocols for stubborn fat loss outlined in this book, I was able for the first time ever to go into a competition with split hamstrings and striated glutes to win my pro card!”
Tommy Jeffers, IFPA Pro Bodybuilder, Mr. Natural Indiana
“This book is NOT for people who only want to get rid of a little flab around their waist, this is a book for individuals who are already lean but struggling to get that last bit of stubborn body fat off to reach the pinnacle of conditioning for a competition, photoshoot and let’s be honest here – pure vanity. True to its name, The Stubborn Fat Solution is the product of Lyle McDonald’s years and years of research into why stubborn fat cells are so stubborn, and how to once and for all get rid of it.
The book first delves into the physiology, where mechanisms on the micro-level is explained in simple layman’s terms, and then transitions into specific dieting, supplementation and training rules – providing you with four different protocols proportionally increasing in brutal intensity – AND effectiveness. I have been fortunate enough to try out these methods on both myself and a selection of athletes and lifters as part of Lyle’s research for the book, and although you might be filled with an intense hate for the name Lyle McDonald when you shed blood, tears and sweat to make it through one the protocols of this madman, you will praise his name when you finally see that last bit of fat around your waist, hips and legs vanishing before your eyes.” Borge (aka Blade) – Norway – MyoRevolution
Comments
I always love to hear back from my readers; if you'd like to provide some feedback about the book or how well the information in it worked for you, please feel free to use the comments section below.
24 Responses to “The Stubborn Fat Solution”
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[...] lot of application) for all topics related to protein and athletes. Finally is the newest book, The Stubborn Fat Solution. Like UD2, it’s for lean folks trying to get very lean who have trouble spots (abs/low [...]
[...] hard earned researched stubborn fat methods out for free, if you want to know more buy his book The Stubborn Fat Solution by Lyle McDonald | BodyRecomposition – The Home of Lyle McDonald __________________ BS Exercise Physiology NSCA Member IFFI ‘If there is a single reason for [...]
this book must be a good pick up.
This book was recently recommended to me. It should be at my doorstep within a week. I can’t wait to experiment with its ideas.
I’ve just received and read thru the book. I have a question about what to drink during the fasted exercise. Should I just drink water or can I have some BCAAs?
I see no benefit to BCAAs, just drink water.
I received the book about 2 weeks ago and it is a great read. As usual, Lyle spells out the science behind his recommendations with his no BS approach. I have been using only 2 of the 4 protocols, including the SFP 2.0, and I am already seeing results in the mirror. I would highly recommend this book.
Another great book Lyle. It’s so nice to know so many things about human body fat
hi lyle.
i am around 10 % body fat, butt inetrested in getting super lean (3-5% body fat) and i am happy about my size.
which book do you think would the best one to buy? “sps” or “the ultimate diet” ?.
thx
UD2 is a specific diet and training program. SFS is a set of protocols that can be utilized with any existing diet and training program. So it simply depends on if you want a specific diet or something to use with what you’re doing already.
I am getting ready to order your book. I am female, 53 years old. I was a competitive
bodybuilder ages 25-29, winning a national qualifying contest. After children and
not working out (regularly) for years, I am finally lifting again…..only now I’m in…….
MENOPAUSE. Holy crap! But I am making really impressive muscle gains, just can’t
lose the fat! Does your book address some of these issues?
Not in any detail, no. Some of the changes that can occur in fat deposition patterns with menopause are discussed but only to make a point about hormones.
I have a question about the topic of the book. Is it about trying to get rid of the “last few pounds” or more about changing the distribution pattern of your fat storage?
I usually sit at 9-10ish% and have very clearly defined abs but I still have a very noticeable belly roll at my navel. I can cut down to 7ish% and get rid of it and have done so several times. But it’s sooo much easier to sit at 9 or 10. I’ve considered getting lipo just so I can hang around comfortably at 9 or 10 without having a belly roll.
If I could just figure out a way to change or influence the distribution pattern of my fat I’d be happy.
The former, you can’t change your fat distribution patterns.
Hello,
I have a question that will sound ridiculous,during the book and in UD2 you were stressing on the blood flow to the fat cells and the stubborn fat has less blood flow so for the females and the males who store fat in their lower body the cardio is very important,my point is: is it helpful that while using the protocols stated in the book wearing a compression short or garments to increase the temperature and the blood flow for these areas (taking care of good hydration and ventilation to the skin etc.) .
Thank you
I am thinking of doing an ECY stack. I have done EC stacks before and gotten good results but I’m looking to add in the Y because I have heard that it helps with the stubborn fat. I’m already at a good body fat % and can see abs but I’m starting to Plateau and I’m gonna have to drop more calories off my diet to start losing again, hence, I’m gonna be even hungrier..lol. I’m gonna have to drop to I think around 1200-1250 cals per day while still having high protein. I’m just confused about the timing of the doses. I do BJJ/MMA so I already know that on training days I will have to skip that last dose. Anyways, I’ve also heard that taking E and Y together could be a mistake. I was thinking of waking up, taking YC, doing fasted cardio and then 5 hours later taking my first dose of EC, then around 4-5 hrs later taking my last dose of EC. Is this a good combination. What is some advice, I can’t seem to find too much info on it other than people asking about it. I already know about the hotnfit website too. Thanks
Hi layne, i have all your books, i have on question, definitely im gonna buy this one to, but i would like to know if its a Keto aproach inside??
As the description states, this is NOT a specific diet, it is a set of training protocols (that integrate with diet and supplements). But you don’t have to be keto dieting, no.
Hey Lyle, I just got SFS this week and I have read through the whole book, excellent read and super informative. I have one question. I live in Canada so getting straight yohimbine is a pain in the ass. I just came from my local supplement shop and they carry hot rox, which has yohimbine, tyrosine and caffeine in it, but annoyingly as a proprietary blend and of course there are a number of other ingredients that look to be beneficial. What is your take on this product? If you think it is a good buy what dosage do you think would make sense to work up to? Thank you and keep up the excellent work. BTW, I find the information that I get from you far superior to anything else I have seen or heard.
The problem with blends like this (in general):
1. You have no idea how much of the active is in there (tho it’s usually not much, they put in just enough to get it on the label)
2. To get to the effective dose of yohimbine, you end up having to take so much that you overdose on the other compounds in the product.
So, for example, let’s say it contains 5 mg yohimbine (which me being optimistic). To get even a low dose of 15 mg means a triple dose. So you triple up on everything else. Not good.
So I’m not a big fan of the products in general. I believe some companies (such as 1fast400) will ship yohimbine into Canada. If not, just use one of the non-yohimbe based protocols (only the one of four total requires it). Good luck.
I have a question about the caffeine, L-tyrosine, and yohimbe. If you don’t take these but still do what the protocol instruct’s excluding those supplements. Would I still get the same results? Or is it a faster process with them. Sorry just a little confused never used supplements before.
None of the supplements described in the book are required, merely helpful.
Hi Lyle,
My name is Debbie. I am from Australia. I am a 50 year old female who has lost 20 kilos this year. Also I have entered my first ever Ms fit body building contest and proudly walked away with 2 trophies, and I am about to enter my second contest in September.
Sadly I have some loose skin around my lower abs which I would like to find a solution for.
My question is, “Do you know of anyway of improving this situation and does your book cover off on anything about this?”
I know my question is off the general topic here, however I would appreciate any feed back from a professional like yourself.
Thank you, Debbie James
Unfortunately,with loose skin there doesn’t seem to be tons that can be done. Often times the lower ab area gets stretched (for example, post pregnancy); in some people it springs back, in others it doesn’t. But it’s not covered in the book. Good luck.