Hey hey hey everybody!
What is up Facebook fans and friends!
Shaun Hadsall here, stubborn fat expert and owner of
Get Lean In 12.
In today's short video I want to share
a sequence I call the Stubborn Fat Sequence, that I
use on Tuesdays and Thursdays.
This is especially effective for people who are over 35 years
old or have stubborn fat to lose.
In other words, if you've gotten great
results and lost your first 15, 20,
maybe even 30 pounds of fat, but you had that last 10 or 15
pounds that you just can't seem to get rid of.
The reason why is because your body
looks at fat like your retirement plan.
It wants to hold onto it as long as it can
and keep as much as it can on the body.
As you lose weight, it becomes harder
and you have to get more strategic
and use a scientific strategy.
On day two here of my 30 day challenge,
I just wanted to share the stubborn fact sequence.
I only recommend that you do this
a couple of times of the week, because otherwise you'll
get adrenal fatigue.
There's three steps to the stubborn fat sequence
and I just finished doing it at the gym.
I'm sitting here in the parking lot.
The first step is to stabilize insulin.
When you stabilize insulin it puts the body
in a fat burning environment.
If you enter a workout with insulin
elevated it can be very anabolic for muscle building,
but it makes it nearly impossible for the body
to use fat as a fuel source.
There's two solution's to this.
Number one is doing what I'm doing,
I haven't eaten since 8 PM last night,
so my body is in a fasted state.
Insulin is very stable and that means
that my body is in a perfect fat burning environment
to engage in the Stuborn Fat Sequence.
The other thing you can do, is if you have to have breakfast
and you're breakfast eater--
I personally like use intermittent fasting,
I'll talk more about that here in a second.
But, if you are breakfast eater, I'd
wait a couple hours after breakfast
to exercise if you could.
Now, if you can't, I would recommend a five minute
walk to make sure you can stabilize insulin
a little bit more before you move or exercise.
That's step one.
Step two is metabolic bursting intervals and today
on the step mill--
You could do this outside on any cardio machine
that you want and you can even use weight exercises,
you just have to pace yourself accordingly.
I used the step mill today and I did 30 second, high intensity
bursts with a 30 second recovery period.
That equals one minute and I did that 10 times
for a total of 10 minutes.
Now, because during that 30 second burst
I pushed the step mill- I used the manual setting
on the cardio machine, I think that's very important
because then you're in control the intensity.
The machine isn't controlling you, you are controlling it.
Use the manual setting, go as hard as you possibly can
for 30 seconds, then recover for 30 seconds at a very slow pace.
Again, you could do this on any cardio machine or even
using body weight movements.
After those 10 intervals what ends up happening is--
Those high intensity intervals kick up
the body's sympathetic nervous system
and force the adrenal glands to release adrenaline.
Adrenaline converts into the hormones
that are responsible for releasing trioglyceral
from your fat cells into the bloodstream to be burned off.
That's where those trioglycerol are
split into three fatty acids and one glycerol molecule.
Those fatty acids then are floating around
in the bloodstream liberally.
This is very important because we have to burn those off.
Step three is to do a 15 to 30 minute cardio session, just
a steady state cardio session, to burn off
those free fatty acids that are floating around
from the adrenaline release that you just
got from the high intensity 30 second metabolic burst.
If you don't engage in this steady state cardio it's OK.
Research shows that as you get leaner
and as you get over age 35, the hormonal conditions are
a little bit different, the body will restore those fatty acids
into other areas of your body in adipose tissue.
In other words, it'll restore stubborn fat cells.
Doing the 15 to 30 minutes of cardio
is your insurance policy to make sure this doesn't happen.
This is something that we call fat defense.
If you want to learn more about this in detail, what I'll do
is--
When I get back in front of my computer,
above in the description, I'll post a link
to my free report that goes into great scientific detail
about how this works.
It's all part of my over 40 ab solution system.
I'll give you a free PDF download
you can check to learn more about this.
This is something I only do on Tuesdays and Thursdays.
I like to do weights on Mondays, Wednesdays, and Fridays.
I like to do steady state cardio on the weekends
to work the aerobic system.
There's one more tip I want to give you before I sign off.
You don't have to do this, there's
many ways to skin the cat.
The best exercise and diet plan you can do
is one you can adhere to.
The reason I like doing Monday, Wednesdays, and Fridays
weights, and Tuesdays, Thursdays, and Saturdays cardio
or high intensity metabloic bursting workouts,
is because research shows that when you alternate weight
training days with cardio days you lose more fat
and you gain more muscle.
This doesn't mean you can't get great results
using other methods.
I have other methods that I sell inside my other programs that
work fantastic as well.
This is just something that I want to recommend.
Again, all of this is just advice on my 20 years
experience of being in this industry
and working with people who have declining hormones.
You have to find out what works best for you.
I thank you for taking time out of your busy day
to check this out.
Again, I'll put the link to the free report
so you can click or tap that.
If you got something out of this give me some likes,
give me some loves, throw me some comments,
and then share this with somebody that you know
could benefit from this.
Then I'll be back later today after I
break my 16 hour fast with the rest of my meals
throughout the day.
Karen and I will post our food log at the end of the night
tonight.
Day two of our 30 day challenge on our Get Lean In 12 fan page.
Go check it out, have an amazing day and keep going strong.
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