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The Stubborn Fat Solution

The Stubborn Fat Solution

First Edition

Softback: 8.5X11″

Number of pages: 101


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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

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

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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.

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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



“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


Purchase Options

The Stubborn Fat Solution can be purchased in a variety of formats and bundled packages.

Digital Only Options
The Stubborn Fat Solution can be ordered in either a PDF or Kindle format.  Both are $27.00 and you will be sent links for immediate download.

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Hardcopy Book Options
For those who want a physical copy of The Stubborn Fat Solution, the book can be ordered in hardcopy format.  The book will be shipped from Vervante and the cost is $37.00 plus shipping and handling.

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Hardcopy + Digital Options
This package contains both the physical book and an immediate digital download of The Stubborn Fat Solution.  The physical book will be shipped from Vervante and you will receive a link for immediate download of the digital product.  The hardcopy book can be ordered with either the PDF or Kindle digital versions and both cost $47.00 plus shipping and handling.

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There is also a bundle of The Stubborn Fat Solution, The Ultimate Diet 2.0 and the Ultimate Diet 2.0 Addendum that is available here.  The price is $47.00 but can only be ordered from an external website.  The package is currently only available for digital download.

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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.

50 Responses to “The Stubborn Fat Solution”

  1. Lyle McDonald Interview Part 1 (An Introduction) « on January 11th, 2009 6:37 pm

    […] 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 […]

  2. Best spot reducer {Targex,LipoBurn, etc} - Page 2 - Lean Bulk Forums on January 15th, 2009 1:25 am

    […] 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 […]

  3. Alex on July 9th, 2009 9:45 pm

    this book must be a good pick up.

  4. Austin Personal Trainer on December 7th, 2009 11:39 pm

    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.

  5. Sally on January 21st, 2010 2:14 pm

    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?

  6. lylemcd on January 21st, 2010 2:19 pm

    I see no benefit to BCAAs, just drink water.

  7. Brian R on March 8th, 2010 1:04 pm

    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.

  8. Jean Paulo on March 8th, 2010 1:08 pm

    Another great book Lyle. It’s so nice to know so many things about human body fat

  9. gus on March 10th, 2010 3:08 pm

    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 😀

  10. lylemcd on March 14th, 2010 2:32 pm

    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.

  11. Amy Wagner on April 7th, 2010 5:18 pm

    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?

  12. lylemcd on April 7th, 2010 7:30 pm

    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.

  13. Evan on April 20th, 2010 12:45 am

    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.

  14. lylemcd on April 20th, 2010 8:45 am

    The former, you can’t change your fat distribution patterns.

  15. hany on April 23rd, 2010 7:28 am

    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

  16. Ben on April 28th, 2010 6:42 pm

    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 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

  17. Gonzalo on May 4th, 2010 7:34 am

    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??

  18. lylemcd on May 4th, 2010 8:41 am

    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.

  19. Ryan on May 15th, 2010 11:05 am

    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.

  20. lylemcd on May 15th, 2010 8:45 pm

    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.

  21. mitchAway on July 22nd, 2010 4:57 pm

    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.

  22. lylemcd on July 23rd, 2010 11:39 am

    None of the supplements described in the book are required, merely helpful.

  23. Debbie James on July 24th, 2010 8:24 pm

    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

  24. lylemcd on July 26th, 2010 10:19 am

    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.

  25. Chetan Barokar on September 17th, 2010 6:17 am

    Does this book come in pdf format? I am from India. And I guess it wouldnt be feasible for you to despatch this book at my address in India. Please let me know.

    – Chetan

  26. Ben on October 22nd, 2010 2:51 pm

    hi Lyle, my name is Ben, I’m from Canada, i doing a fitness show in six weeks, i will describe my training and let me know what you think.
    monday and thursday are legs day, quads 4 sets moderate heavy 8-12 reps and 8 sets light of 30seconds to 1 minute tension, Hamstring 4 sets moderate heavy and 8 sets light of 30 seconds to 1minute tension ,recovery between set is 1 to 1.5 minute for both hamstring and quads, calves 5 sets of 30 sec to 1 minute tension and 1 minute recovery between sets. after weight training i do protocol 2.0 without any suplements . diet carbs 100 grams, protein 210 grms, fat 12 grams from fish oil plus the fat from the meat.
    tuesday and thursday are days for chest and back, chest 4 sets moderate heavy 8- 12 reps and 8 sets light 30 seconds to 1 minute tension, back 4 sets moderate heavy and 8 sets light 30 sec to 1 minute tension, recovery between set is 1 to 1.5 minute for both chest and back, cardio protocol 1, 1 session of 45 minutes at any time of the day and 45 minute after weigth training , diet 50 grams of carbs 210 grams of protein and 12 grams of fish oil plus fat from meat.
    wednesday and saturday shoulders and arms, shoulders 4 sets moderate heavy 8- 12 reps and 8 sets light 30 seconds to 1 minute tension, biceps and triceps 3 sets moderate heavy 8 -12 reps for each of them and 6sets light 30 sec to 1 minute tension, for each of them recovery between set is 1 to 1.5 minute.Cardio protocol 1, 1 session of 45 minutes at any time of the day and 45 minute after weigth training , diet 50 grams of carbs 210 grams of protein and 12 grams of fish oil plus fat from meat.
    THIS IS ALL. do you think i can be ready? A WEEK before the show i’m planing on finishing my training with 2 fullbody depletion workout at the begining of the week and 3 days of carb loading with no training at the end of the week so for sunday the day of the show my muscle will be full i hope.
    any advise will be appreciate it .
    thank Lyle by the way i have 3 of your books, excellent job.

  27. CactusHeart on November 12th, 2010 6:15 pm

    Debbie, if you can afford it, look into laser treatments. I’ve seen them do wonders for tightening & lifting up neck wattles and saggy skin. A less effective but more affordable alternative are body wrap treatments…which may not eliminate your problem completely, but I suspect you will experience some improvement. I hope that helps (^_^).

  28. naveen on December 22nd, 2010 3:34 am


    Do you recommend these / your books for vegetarians? Do any of these have diet plans with natural proteins or plant proteins?

  29. lylemcd on December 22nd, 2010 6:04 am

    Depends on what kind of vegetarian. If you eat chicken and fish or eggs, you’re fine. The more limited your food choices, the more difficult it is to find protein sources that don’t carry too many tagalong carbs and fats to make many of my diet plans unworkable (especially the lowcarb ones).

    I need to write an article about this at some point

  30. Circlewalker78 on January 6th, 2011 1:13 pm

    How different is the content in chapters 1 through 7 compared to the science background of your other books?

  31. lylemcd on January 7th, 2011 10:17 am

    There is overlap with UD2 but not with the other books.

  32. John on January 15th, 2011 6:02 pm

    What is the maximum amount of times per week you should / could do SFP2.0?

  33. John on January 15th, 2011 7:37 pm

    What should you do on days you do not peform SFP2.0 in terms of cardio, if any?

  34. lylemcd on January 17th, 2011 11:20 am

    I know I covered this in detail in the book so you’ll have to forgive me for not wanting to re-write the information here.

  35. John on January 17th, 2011 2:23 pm

    My apology, found the info back a few pages. Awesome book.

  36. Mv on June 7th, 2011 12:26 am

    hi… I’d like to buy your book as guide for me to lose extra fats but I don’t know which one is best for my case. I am 49 years old female, 4’11 ft in height and weighs 120 lbs. I have heavier lower body.. butt and specially thighs. Even when I was only 98 lbs, my butt and thighs were already noticeable, so I really want to lose that extra fat from my butt and thighs, also from my waist (went from 25 inches to 31 inches), some on the back, flabby arms and the protruding belly which complete this horrible picture. This is my first time to seriously try to lose weight, before I can easily shed some pounds but now it’s harder because of the bumps and 20 extra pounds. I really need to do something before I get even heavier. By the way, I am not that physically active, part time office work and minor household chores.

    Above considered, could you help me choose which book to buy then? Rapid Fat Loss or The Stubborn Fat solution? which do you think is the best for me.
    Thank you in advance and more power!

  37. Spotvite on June 14th, 2011 6:28 pm

    Great book, let’s see me in 2 month =)

  38. shedim on July 12th, 2011 12:03 pm

    Lyle, is there an e-book version of this book or Ultimate Diet 2.0 available?

  39. lylemcd on July 15th, 2011 12:16 pm

    No, and not gonna be. Only Rapid Fat Loss is available in digital format.

  40. diete de slabit on August 1st, 2011 8:39 am

    You know, in the last time I was looking for a good way to learn the basics about bodybuilding.

    I think your book deserve all the best because it simply rocks!

  41. Éric Lépine on September 21st, 2011 2:44 pm

    Lyle, generally speaking, what is the maximum number of weeks you would recommend a trainee follow SFS protocol 1.0 or 2.0 for? And, how long a break would you recommend before attempting another “cycle”, assuming one hasn’t reached his or her goal yet?

    As the commentor above noted, very well though-out and written work!

    I’m planning to put some of this stuff to work to get to the magical 5% bodyfat number! Should be interesting…

  42. Gaurish on September 28th, 2011 12:53 pm

    I am on the second week of CKD and making some gains. Thanks for the great info.

    The only issue for me is that pulling thru till Friday is manageable but doing the full body tension workout on Friday to maximise testostorone production becomes difficult. Would the depletion protocol on Friday help in lean muscle gains? Would it hamper the diet if a small amount of complex carb is taken a few hours prior to this workout?

    Request your expertise to take care of this issue.

  43. Robin H on December 10th, 2011 5:08 pm

    If part of mobilizing stubborn fat is a blood flow issue, I wonder if massage would help. Maybe there is something to all these cellulite rollers and endermologie treatments some women spend so much money on. Any thoughts on using mechanical methods to get the circulation happening in stubborn fat areas?

  44. Eva on January 6th, 2012 12:56 am

    Hello Lyle,

    I discovered your website by reading Tom Venuto’s site and BFFM. I must say that I am VERY impressed with your Q&A with Tom about stubborn body fat. I am very intrigued by it and I am ordering the book. I have a question for you. I am 37, female, weight 110 lbs. I weight train and do cardio 3-5 days/week. My diet is pretty clean(I studied Holistic Nutrition). So here is the issue: Cellulite! My upped body is lean toned and I am pretty proportioned from the top to the bottom, I have a tiny waist my butt isn’t big BUT the fat on my thighs (the last bit covering my muscle won’t seem to want to budge. Since you addressed “stubborn fat” on women’s lower bodies, is cellulite basically the same thing? And have you had success with other women with the same issue as mine with your Stubborn Fat Solution book? I am very excited to get the book and get started..I have been frustrated all my life with this problem.

    Thanks Very much,

    Eva, Toronto Canada

  45. Beth May on February 18th, 2012 10:30 am

    Hi Lyle,

    I recently almost signed up with a nutrition scientist for an intense battery of tests including vo2 max, bod pod body fat testing, metabolism testing, etc. to try to determine why it has been so difficult to loose the last stubborn layer of fat. He mentioned hormones and fat stores so I googled that an came across a wealth of information including your site.

    I am not a professional nor am I training for a competition. I’m 38 years old, have lost 23 lbs and am now about 19% body fat. My goal is pretty simple – more muscle definition.

    I’d like to buy one of your books. Which one would be best? Secondly, the nutrition scientist claimed that if you eat something fatty one day your fat cells will go into a state where they will not release fat for three days, even with exercise etc. Do you have any research on this or ever heard of this? Is the VO2 max test something you would recommend?

    Thanks for your time. Can’t wait to order a book!

  46. Sally on May 12th, 2012 5:27 pm

    That’s the trouble with the whole fat distribution thing. You can’t focus on removing fat from one specific area of your body… unfortunately. Not with diet or exercise anyway. The real problem is all those people out there telling other folks that if they want to burn fat off their stomach, they should just do hundreds of situps or crunches.

  47. Complete Fitness Design on November 11th, 2013 12:06 am

    I will be looking to add this to my library of nutrition and fat loss books. Losing fat is one of my client’s most popular concerns! It looks like this book takes a different approach to fat loss, looking forward to reading it!


  48. Jen on June 17th, 2014 2:55 am

    Lyle, which one of your books suggests how to decrease body fat and preserve muscles specifically for females? Would it be applicable to females who are not competitive athletes? Thank you.

  49. Pratt on December 15th, 2014 3:52 pm

    Lyle ,

    Amazing job at explaining the science behind Fat loss . I do have one confusion though i am hypothyroid and i am currently taking 12.5 mcg T3 , my doctor recommend a High Carb , Moderate Protein , Low Fat diet to help support my thyroid function . I do have some abdominal fat because of the increase in Carb’s . Would taking YC as per your recommendation first thing in the morning , with the rest of the factors being the same would help aid Fat loss ? . – Pratt

  50. Mayra on May 12th, 2015 11:16 am

    I purchased this SFP 1.0 in an effort to sidestep a cookie cutter prep diet that clearly wasn’t working for me. What was particularly helpful were the protocols themselves. I chose to supplement with yohimbine and L-tyrosine. I found this sufficient and had dropped the clen recommended to me. I found I didn’t need any clen and was suspicious of it. My progress was so amazing my coaches asked me if I was taking something! My first figure competition I placed 6th of 18 women in Master’s category. I was bloated from all the diuretics. After taking things into my own hands, following your protocols, I competed again and placed 5th in the Open class A (no diuretics, no clen, no bs diet). Some say I should’ve been 4th, but it was obvious the winners were on some gear. Either way, I’m glad I picked up your book. I thoroughly enjoyed reading and learning how a fat cell functions and how and why it’s not so easy burning fat lol Ordering the Protein book today.

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