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How to Lose Stubborn Fat Faster in 5 Simple Steps

How to Lose Stubborn Fat Faster in 5 Simple Steps

Sick of the “stubborn fat” clinging to your belly, hips, and thighs? Want to know how to get rid of it as quickly as possible? Then follow these 5 simple steps.


Did you know that certain fat cells in your body are much harder to shrink than others?

And that they tend to accumulate in the belly, hip, and thigh regions (the areas last to get lean)?

Yup, there really is science behind the idea of “stubborn fat.” It’s 100% fact, not fiction.

There are also a handful of science-based diet, exercise, and supplementation strategies to help you lose stubborn fat faster.

They are…

  1. Make sure you’re in a large enough calorie deficit.
  2. Make sure you’re eating enough protein.
  3. Do heavy compound resistance training.
  4. Do high-intensity interval training (HIIT).
  5. Take the right fat loss supplements.

And in just a few minutes from now, you’re going to understand what those strategies are, why they work, and how to put them into play and see results in your first week.

Let’s start at the top.

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1. Make sure you’re in a large enough calorie deficit.

Research clearly shows that the only way to achieve significant fat loss is to eat less energy than you burn.

Yes, calories in vs. calories out matters. A lot.

(The number one reason people stop losing weight is terribly simple: overeating.)

When you eat fewer calories than you burn, you’re in a “calorie deficit” because, well, you’re feeding your body fewer calories than it needs.

And if you want to lose stubborn fat as quickly as possible, you need to ensure you’re in a large enough deficit.

Specifically, I recommend that you eat around 25% fewer calories than you burn every day.

That is, a 25% calorie deficit.

This will help you lose fat at a rapid clip without ever feeling starved or deprived.

Want to know how to figure out your calories? Check out this article.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

2. Make sure you’re eating enough protein.

If there’s one thing most weight loss “gurus” agree about, it’s that a high-protein diet is best.

And they’re right.

Studies show that eating enough protein

  • Keeps you fuller on fewer calories
  • Prevents muscle loss
  • Increases energy expenditure
  • Improves muscle recovery and repair

The bottom line is this:

If you don’t eat protein, you’re going to have a rough time losing weight, and particularly with losing fat and not muscle.

So, what’s enough protein?

Research shows that somewhere between 0.8 and 1.2 grams of protein per pound of body weight per day is optimal.

If you’re very overweight (25%+ body fat in men and 30%+ in women), then this can be reduced to around 1 gram of protein per pound of fat-free mass per day.

Want to know more about how much protein you need to eat and why? Check out this article.

3. Do heavy compound resistance training.

Your goal shouldn’t be to merely “lose weight.”

It should be to improve your body composition.

And that means that we want your body to burn as much fat and as little muscle as possible. That’s how we’re going to make sure you get lean and muscular, not skinny fat.

Using a proper calorie deficit and eating enough protein help with this, but heavy compound resistance training is the real linchpin.

The best way to preserve (or even gain!) muscle while losing fat is to follow a resistance training program that emphasizes heavy weights and compound exercises.

The reason for this is simple: as far as muscle goes, you either “use it or lose it.”

In other words, if you don’t want to lose your muscle when you diet (and just in general, really), you need to use it, and studies show that resistance training is best.

Want to know how to build an effective resistance training program? Check out this article

4. Do high-intensity interval training (HIIT)

exercises to lose belly fat

HIIT is a form of cardio that involves short, maximum effort sprint workouts.

And it’s very good for burning fat.

Specifically, research shows that 25 minutes of HIIT training burns as much fat as 60 minutes of tradition cardio, and other studies have demonstrated similar findings.

It accomplishes this in several ways, including…

  • Increasing metabolic rate for up to 24 hours.
  • Improving insulin sensitivity in your muscles.
  • Increasing your muscle’s ability to burn fat for fuel.
  • Decreasing appetite.

It’s also better for preserving muscle than regular low-intensity cardio, mainly because you don’t have to do nearly as much to keep the needle moving.

Want to know how to get the most out of your HIIT workouts? Check out this article

5. Take the right fat loss supplements

I saved this for last because it’s the least important.

The truth is most fat loss supplements are worthless.

Unfortunately, no amount of weight loss pills and powders are going to make you lean.

Trust me. If you’re trying to lose fat, pill popping, even to excess, isn’t going to be enough.

Now the good news:

If you know how to drive fat loss with proper dieting and exercise, certain supplements can accelerate the process.

Based on my experience with my own body and with the thousands of people I’ve worked with, I feel comfortable saying that a proper fat loss supplementation routine can safely increase fat loss by about 30 to 50%.

That is, if you can lose 1 pound of fat per week through diet and exercise alone (and you can), you can lose 1.3 to 1.5 pounds of fat per week by adding the right supplements into the mix.

And here are those supplements:

3 to 6 mg of caffeine per kilogram of body weight per day

Caffeine increases the number of calories you burn and also boosts strength, muscle endurance, and anaerobic performance.

My preferred source of caffeine is a my pre-workout supplement PULSE.

0.1 to 0.2 milligrams of yohimbine per kilogram of bodyweight before exercising.

Yohimbine is a natural substance that accelerates fat loss by making it easier to mobilize and burn “stubborn” fat cells.

There’s a catch, though–research shows it only works when insulin levels are at a low, baseline level.

So that means you can only use it if you exercise in a fasted state.

The easiest way to do this is working out first thing in the morning, before you’ve had anything to eat.

If you do this, you’ll ensure that your insulin levels are low and that the yohimbine (and the other supplements I recommend) will be maximally effective.

Fasted training has other benefits, too.

Namely, it increases the amount of fat that you burn while working out and increases blood flow to “stubborn” fat regions like the stomach.

In terms of a specific yohimbine supplement to take, I recommend you check out my pre-workout fat burner FORGE.

Every serving contains clinically effective doses of yohimbine, HMB, and CDP-choline, which help you burn stubborn fat faster, preserve your muscle, and have better workouts.

how to lose belly fat for men

Want to learn more about fasted training? Check out this article.

1 serving of PHOENIX per day.

PHOENIX is a fat burner that I developed.

It contains seven natural ingredients proven help you lose fat faster, including synephrine, naringin, and hesperidin.

Research shows that synephrine boosts metabolic rate, helps “target” stubborn fat cells for reduction, and increases the thermic effect of food.

Naringin and hesperidin work synergistically with synephrine to further increase its effectiveness.

The bottom line is if you want to lose fat faster without taking a bunch of stimulants or harsh chemicals, then you want to try PHOENIX.

stubborn fat solution supplement


Want to Know Even More About How to Lose Stubborn Fat Faster?

Implement these five stubborn fat loss strategies, and you’ll lean out faster.

I guarantee it.

If you’d like to know more about stubborn fat, though, and how to lose it as quickly as possible and keep it off for good, then I have a longer, more in-depth article for you to read:

4 Strategies for Losing Stubborn Fat for Good

What’s your take on how to lose stubborn fat? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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    • Dave Weed

      Hi Mike,

      First off, I’d like to say that reading your book, “Bigger, Leaner, Stronger” completely changed my life for the better. I’ve worked out most of my adult life but didn’t see anything close to the results that I saw after taking the 1 year challenge.

      I currently go to the gym before work in the morning and am lifting weights and doing HIIT after. My question is this: Is it optimal to consume protein immediately after lifting and before HIIT or to do the HIIT in a fasted state and consume protein after my entire workout is over?

      Thanks for everything!

      • Hey Dave! That’s so great to hear. Congrats on your progress so far 🙂

        If you’re doing lifting and cardio in the same session, you can just eat after your whole workout. It’s not necessary to eat in between lifting and cardio.

        By the way, shoot me an email and we can get you featured as a Success Story on the blog 🙂

  • Austin

    Hey Mike do you have an opinion on the potato diet? If you’ve never heard of it it’s where you eat as many plain potato’s for 3-5 days a week as you want with the knowledge that you won’t eat very many given that they are bland. The other 2-4 days you eat other foods and do your work out to prevent muscle loss. I’ve kind of been wanting to try it and it’s supposed to be very effective for fat loss even in individuals with low bf, but I was curious if you think it would be counterproductive to someone with low a low bf% (10ish%)?

    • Austin, sorry to say, but that doesn’t make much sense. Fat loss will happen as long as you’re in a calorie deficit. Set your macro and calorie targets here:


      • Austin

        Hey Roger I typed that last question in a hurry and so didn’t proof read it. Let me explain what I meant.

        When cutting I usually eat around 1500 calories but I’m only 145 at 5’10, so I only burn around 2000 calories a day. I want to bulk but I want to get rid of these last 4-5Ibs first. Now being in a 500 cal deficit 7 days a week would take 5 weeks to burn that fat off. The idea behind the potato diet is that because plain potato’s are so bland, you will only eat them when you are genuinely hungry and not just bored, thus you will burn more calories because you will eat less.

        So lets say I eat only plain potato’s 5 days a week and I’m only hungry enough to eat 1000 calories a day worth of them. In those 5 days I will be in a deficit of 5000 cal vs a 3500 cal deficit after 7 days. The other 2 days I workout and eat plenty of protein to preserve muscle. So after 3 weeks (Only 15 days of which will be spent in a deficit) I will be as lean as 5 weeks (And 35 days of cutting).

        My question is will that work or is 1.5Ibs of fat in 5 days too aggressive for someone around 10ish% body fat?

        • I strongly recommend against that. First, you’ll go nuts and probably binge after all those boring potatoes. Second, and most importantly, you’ll be missing crucial macros and micronutrients. It’s true that a calorie deficit will lead to fat loss, but you mustn’t disregard macro and micronutrients for the healthy functioning of your body. You can still eat a proper deficit with normal meals. No need for odd restrictions like this!

  • Carl Stevenson

    Hey Mike.

    On a cut at the minute and just caught the cold. Feeling a bit rough but its leg day and am not sure if hitting legs will make me worse or help me sweat this out. I am tired from the cut as on around 150g of carbs, 200g of protein and 42g of fat. Also having a bit of trouble shifting the fat. Do 4-5 weight lifting sessions a week and one 25 minute HIIT session per week.Up the HIIT sessions?


  • Marco Brasil

    What are your thoughts on doing 30 min low intensity walking after fasted weight training.
    Asking because a friend of mine (who is into IF) said it helps burn fats released into the bloodstream.

    Congrats for the great job!

  • Jonathan

    Hi Mike,

    My story is that I went down from 26%BF to %6-7% body-fat while maintaining or even building some muscle using BLS for about a year (3 cutting phases). I was going to do a reverse diet into a bulking phase, but my body/mind had enough of it, it just wasn’t maintainable anymore. Long story short, I went straight into maintenance cals and managed to gain 10 pounds in my first 2 weeks. This dragged on to a 3 month binge, including a euro trip, etc..

    I’m 20 pounds heavier, in or around 23% bf and my waist size has increased by 5 inches.

    I know from past experience that my 2nd and 3rd cutting phase became a lot smoother up until I reached single BF digits.

    So just to put an end to my misery lol, my question is: will it possible to lose all that fat gain quicker this time around since it was already accomplished before, similar to how the body maintains muscle-memory or is it wishful thinking?

    • It’s the same rate of fat loss, all else being equal. You could potentially drop the fat faster now that you’re more familiar with what it takes to cut–creating a bigger deficit.

  • Jose Luis

    Hello Mike
    Fire to my job I cannot consume any far burner or pre workout product. I just read that coffee can increase the calories you burn. How much coffee you would recommend?? Like in tablespoon measure. Thank you

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