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Originally Posted by Lyle McDonald
Getting Rid of Stubborn Bodyfat- by Lyle McDonald

Without going into the brutally long and complicated mental computations that led me to this (and I'm still working on the overall scheme), here's my current thoughts on how to approach it.

First and foremost, this is one of the places where morning/pre-breakfast cardio is probably crucially important.

An hour or two before cardio, take 200 mg caffeine with 1-3 grams of L-tyrosine (NO ephedrine).

There are two segments to the cardio:

- The first segment is for mobilization, to get those stubborn fatty acids out of the fat cell.
- The second segment is the oxidation part, to burn them off in the muscle.

For the first segment of the cardio, use a machine that you don't normally use. So if you normally do the treadmill, do the first segment on the stairmaster or bike or something. Just make it different.

First segment:
warmup: 3-5 minutes
go hard: 5-10 minutes. I mean hard, as hard as you can stand for the entire time. This will NOT be fun on lowered blood glucose. I've considered putting intervals here but haven't found the data I need to make up my mind. If you do intervals, go something like 5X1' all out with a 1' break (10' total intervals)

Rest 5', just sit on your butt, drink water, try not to puke.

Go to your normal cardio machine. Do at least 30 minutes at moderate/high moderate intensity (below lactate threshold but decent intensity). I'd say 45' maximum here but I'm still making up my mind and looking at data.

Go home, and wait and hour before having a small protein meal (25-50 grams or so). No dietary fat. 2-3 hours later, go back to normal diet eating. Your daily calories shouldn't be any different than they were already, they are just distributed differently, you only have 100-200 immediately after cardio, and then the rest afterwards.

I'd do that maybe 3 days per week to start, and see what happens.

Why this works

To get stubborn fat mobilized, you have to overcome a fairly severe resistance in terms of both blood flow and lipolysis, this requires very high concentrations of catecholamines (adrenaline/noradrenaline). Sadly, jacking up levels of catecholamines (necessary for mobilization) limits burning in the muscle which is why you follow the high intensity with low intensity.

Basically, you jack up levels to get the fat mobilized, and then let them fall so that the fatty acid can be burned in the muscle.

I have a study showing that Ephedrine before intense activity lowers the catecholamine response, that's the reason for avoiding it. Studies also show a lower than normal catecholamine response as people adapt to a given type of cardio; doing a different machine will result in a higher catecholamine response than you'd other wise get.


The bigger problem with stubborn fat has to do with:

- Blood flow to the fat cells: which is typically very low, odds are your butt is cold to the touch compared to other areas of your body
- It's harder to mobilize: both because of impaired blood flow, and because of adrenoceptor issues.

Oral yohimbe (0.2 mg/kg) can be effective when used over the long term. Don't take it within 3-4 hours of taking ephedrine, and start with a half-dose to assess tolerance (some people get really freaky responses from it). IF you can find pharmaceutical yohimbine, it's far far better than the herbal version (and most of the herbal versions are crap, the only one I trust is Twinlab Yohimbe Fuel).

Taking the yohimbe with caffeine prior to morning cardio does seem to help with very stubborn fat.
This is supposedly when you're already at pretty low BF% but there are still some areas which you seem to be unable to lose.

I know the consensus for PBers is no chronic cardio, but what do you all make of this? It sounds like something meant to be used to get ready for an event if you're an athlete/model. I plan on toying with it in a few months when I've shed more BF, if I feel I have any stubborn fat, or if I feel I need to get rid of it. I don't think I'll be so obsessed with having minimal BF.

I'm interested in what you guys make of the science behind it, and what the crap is Yohimbe?
Does anybody here take or have taken caffeine pills? In my last workout I did Power to the People! (deadlift 2x5, chest press 2x5) and 2xF of pull-ups then I hit the treadmill which I haven't done since starting the PB. I did 20 minutes of 1 min walk - 1 min jog at increasing intervals, starting at 6mph and ending at 10mph (.5 increase every minute, but did 10mph for the last 2mins) and felt good. I was going to do 20-30mins of a steady interval right after, around 8mph or so but I didn't plan my time right and was going to be running late for work. I am looking to start putting in some "traditional" cardio time to see if I can speed up the fat loss a bit. I'll probably only do this (the increasing interval jog/walk thing) once a week, since I will still be sprinting 2x. Does anybody think it would be too much? I would do Tabatas but I figure these longer sessions will have a better effect on endurance and stamina, based on CW standars... Also, in the "first segment" of Lyle's cardio where he says to go HARD for 5-10 minutes, could one do a tabata treadmill/bike routine there? or two? with like a 2 minute rest in between, that would be 10 minutes.

Lastly, what do you make of Lyle's protocol, is it something you would try or would concerns of high cortisol levels be something you'd want to avoid? (I'm assuming that protocol would result in higher cortisol, but have no evidence) How sustainable do you think it is? It doesn't sound too demanding, I feel I've already done similar routines in the past, but the things he asks you to take make it different...