How to burn stubborn fat – Practical nutrition and training guide

Table of Contents

Many of us want to uncover the secret of how to burn stubborn fat.

Even if we follow good habits, eliminating these last pounds of fat can torment us.

The reality is that there is no magic formula.

That is when we must draw on all scientific knowledge in human metabolism and physiology to apply effective strategies that overcome body resistance to change.

Only in this way will we permanently eliminate the rebellious fat and achieve the state of health, energy, and figure we desire.

Key Takeaways:

  • Incorporate High-Intensity Interval Training (HIIT) into your workout routine to effectively burn stubborn fat.
  • Focus on a well-balanced diet that includes lean protein, healthy fats, and plenty of fruits and vegetables.
  • Stay consistent with your exercise and dietary habits to achieve long-term fat loss.
  • Incorporate strength training exercises to build lean muscle, which can help boost your metabolism.
  • Get enough sleep and manage stress levels to support your weight loss efforts.
  • Consider incorporating intermittent fasting as a strategy to enhance fat burning.
  • Stay hydrated throughout the day to support overall health and fat loss goals.
  • Remember, spot reduction is not possible, so focus on overall fat loss through a healthy lifestyle.

Do you need to burn the stubborn belly fat – also referred to as visceral fat

Visceral fat-the fat that forms around your abdomen-is linked to a higher risk of heart disease, diabetes, and other health problems. While it surrounds your vital organs, it also secretes proteins and hormones that influence your body’s function in ways that aren’t yet fully understood. While you can’t spot-target visceral fat, there are ways to reduce it.

Research shows that people who lose weight rapidly are more likely to regain it than those who lose it more slowly. Your best bet is to take it slow to keep your weight loss from turning into a yo-yo cycle. This will help you lose weight more gradually. Besides, it will also help you learn healthier eating behaviors. 

Do you need to burn stubborn fat?

Try to burn stubborn belly fat

Acquiring good health habits, such as starting sports or taking industrial products out of our pantries, is enough to regulate our weight and find ourselves well.

But sometimes, we still have a hard time burning the stubborn fat attached to our bodies.

See if you’ve reached your ideal weight with our body mass index calculator. To use it, you only need to press this button:

Plus, you need to check if you have enough fat. This is harder to analyze by yourself, but a home test can help. Go to the bottom of the oligo and pinch the skin. If the crease measures more than an inch, you will probably benefit from this article.

If your BMI and abdominal fold indicate that you need to reduce your body fat percentage, it’s time to go to the next step.

How to burn stubborn fat to achieve weight loss?

When we set out to lose weight, we set out to burn fat. And, as with all things in life, nothing is as simple as it seems. Depending on your genes, metabolism, and lifestyle, your body might be burning fat very readily or clinging on to every ounce of every morsel of fat you try to rid yourself of. To successfully lose weight, you need to burn more fat than you consume daily. One easy way to burn fat is to set realistic goals. This helps keep you on track and prevents you from becoming frustrated because you will see results.

Many people know that weight loss is about burning more calories than you consume. It’s not rocket science. You lose weight if you burn more calories than you eat (and drink). You gain weight if you eat (and drink) more calories than you burn. It’s that simple. But what about those last 5 pounds? You know, the ones that seem to be impossible to lose? It turns out that when it comes to losing those last few pounds, there’s a lot more to it than merely burning more calories. For starters, you should know that there are two primary ways you can burn calories: with exercise and by eating fewer calories.

Eat fewer calories

While it may sound strange, the most effective way to lose stubborn fat is to eat fewer calories, regardless of whether you exercise. Why is this? When you eat fewer calories than you burn, you automatically begin to lose body fat. And, as you lose body fat, the fat you want to lose, such as belly fat, begins to shrink. This is due to something called “metabolic adaptation.” As you lose weight, your body adapts, slowing down your metabolism. This means you burn fewer calories, which means you need to eat less to continue to lose weight. And if you want to continue to lose weight, you have to eat even less.

We’ve filled this blog with calorie-counting tips, weight-loss motivation, and healthy recipes. Our diet plans end cravings, decrease water retention, and revs your metabolism. Plus, our inspiration and motivational features will keep you going strong, even on the most challenging days.

Intermittent fasting is a great way to lose stubborn fat

It can be frustrating when you work out hard, but the number on the scale doesn’t budge. The good news is there is a way to lose stubborn fat. Intermittent fasting is a way to lose weight that is highly effective for many people. Intermittent fasting helps you burn fat but does not require you to count calories or adhere to a strict diet.

It’s one of the simplest ways to lose weight. The good news is that it isn’t challenging to follow, either. All you need to do is select a day to eat only during a four- eight-hour interval. Once you pick a time, you eat only during that time frame. For example, you could choose to eat between noon and 8 p.m. every week. This is a great way to lose stubborn belly fat, and it can be particularly effective if you do the same routine on the weekends as you do during the week.

Your calorie intake must be lower than the calories burned

If you want to lose stubborn fat, your calorie intake must be lower than the calories burned. In other words, you must be in a calorie deficit. This means you’re burning more calories daily than you’re consuming. While you can technically lose fat in a caloric surplus (more calories consumed than burned), it would be not easy to do so, and that’s not the goal of this article. If you want to lose fat, you need to be in a caloric deficit.

HIIT workout to burn stubborn fat

If you want to lose weight, you need to rev up your metabolism. The problem is that the more you work out, the more you can slow down your metabolism due to muscle burn. The solution to this is high-intensity interval training (HIIT). 

HIIT boosts your metabolism and gives you a better workout in less time. It is a form of cardio that alternates between short periods of challenging exercise and a brief recovery period. These workouts typically last 15 to 30 minutes and can boost calorie burn by more than 20 percent. In addition to burning fat, HIIT also prevents muscle loss, a common side effect of regular cardio. 

The best part about HIIT is that you can do it almost anywhere and don’t need any equipment or weights. If you’re a beginner, start with one of the beginner HIIT workouts below. You can also do HIIT workouts at home with these two-minute exercises that will torch the fat.

Ketosis, is the most effective way to burn stubborn fat

How to get into ketosis

What does it mean to go into ketosis?

It means forcing the body to use fat as energy predominantly.

How to get into ketosis?

Limiting carbohydrate consumption to the maximum.

By limiting access to carbohydrates, the body understands that it has no choice but to burn fats in the absence of carbohydrates. To do this, it mobilizes fat and transforms it into ketones. That’s why we talk about entry into ketosis.

You can review this article to become an expert on this diet, ketogenic diet.

The workout is a great way to lose stubborn fat

Losing fat is not easy, and even more so for stubborn fat. Because not only does this fat have a high density, but it also has a high content of chemical compounds that make it very resistant. Stubborn fat is also known as visceral fat and is found in the abdominal area around the organs. It is thought to be much more dangerous than regular fat, located under the skin. This fat can be why you are obese and have a high risk of diabetes and cardiovascular diseases.

If you’re looking for a great way to lose stubborn fat without relying on surgery, it doesn’t get much better than exercise. Not only can it help you shed pounds, but it can do so in a way that allows you to keep the weight off and is also suitable for your overall health. You might wonder why the same fat keeps coming back in the same areas – like the stomach or love handles – despite your best efforts to lose it. The answer is that your body is trying to keep you healthy, and it does this by holding on to fat in areas that it considers most vital for survival. 

Training to burn stubborn fat

Physical activity is one of the best rewards you can offer your health.

But not every sport is used to burn fat.

For a long time, it was considered that the best way was to do long metabolic sessions (going out jogging or swimming, etc.).

However, it is much more effective in recent years to do short, high-intensity interval training sessions (HIIT).

Short sessions of High-intensity interval training sessions (HIIT) significantly activate our metabolism

Short sessions of HIIT significantly activate our metabolism, taking up to 36 hours to return to normal levels.

During this time, your body will burn more fat than usual. This is what is called the “afterburn effect.” You can find more information about HIIT workouts and the afterburn effect in the articles we have on the topic.

To make things easy for you, we propose two training sessions.

Many of these exercises have detailed about which muscles work and how to do them properly. You can see it here. It’s time to rebel against stubborn belly fat!


  • HEATING 3-4 min

SPRINTS: 5-10 15-second sprints with 30 seconds off.

METABOLIC: jogging (intensity 50-60%) for 15-30 min.

Repeat this circuit for (12 to 18) minutes:

  • 10 reptile push-ups
  • 5 burpees
  • 12 plank spider
  • 10 squats jump.


  • HEATING 3-4 min

2 X Tabata:

  • donkey
  • plank pivot

Metabolic Combined 2 series – 1 min. of:

  • Skipping or rope jumping
  • Jumping jacks
  • Steps
  • Sideways
  • Spins
  • Dragon walk

Intervals to Repeats (200-300 reps) 2-3 series of:

  • 8 vertical jumps
  • 20 funds
  • 12 double climber
  • 20 plank extension
  • 25 squats with side jump
  • 15 abdominal extension


  • HEATING 3-4 min

Paleo Race 2 series of:

  • 10 surfer
  • Run 1 min
  • 10 roll push-ups
  • Run 1 min
  • 25 overhead squat
  • Run 1 min
  • 13 star jumps
  • Run 1 min
  • 27 Mckenzie
  • Run 1 min
  • 8 mountain push-ups
  • Run 1 min
  • 20 plank balance
  • Run 1 min

To the One 2-3 exercises:

  • V sit up
  • Lunge with jump
  • Hindu push up


  • HEATING 3-4 min


  • 40 squats jump,40 burpees,40 funds, Run 4 min
  • 30 squats jump, 30 burpees, 30 funds, Run 3 min
  • 20 squats jump, 20 burpees, 20 funds, Run 2 min
  • 10 squats jump, 10 burpees, 10 funds, Run 1 min

Hard Stop:

  • 50 side push-ups
  • 10 alternate climber at every break

Recommendations for optimizing fat burning

The following recommendations will allow you to optimize the burning of unruly fat.

1) Drink a lot of water – it is essential to recover the fluids you lose the first few ketosis days. If you want to know more about hydration, you can check this article.

Hydration is essential to recover the fluids you lose the first few ketosis days

You can also add broths (vegetables and bones) to your meals.

2) Perform fasting workouts – i.e., on an empty stomach.

We will combine high-intensity sessions with smoother workouts to optimize mobilization (intensity), transport (metabolic workouts), and fat oxidation (intensity) in the same session.

This great article can learn about all the benefits of fasting.

3) During ketosis, carbohydrates should not exceed 10% of our diet’s total caloric load. About 30 grams a day.

Therefore, we must increase fat intake and maintain adequate protein levels (1.2-2 gr/kg body weight).

4) Have a maximum of 3 meals/day. Even if you can, reduce it to 2.

5) When the session is a HIIT, give it you’re all. We need you to get the adrenaline pumping and have your body decide to mobilize the latest savings (the ones under the mattress).

Even if you like coffee, you can have one to give that last push.

You can add coconut oil to your coffee (you’ll stay in ketosis and eat the world).

6) Rest and give yourself time to recover between sessions – If not, cortisol can play a nasty trick.

7) Shower alternating hot-cold with improving irrigation – Rebel fat has a worse blood supply. So it will also help.


1. How can I burn stubborn fat? Try incorporating high-intensity interval training (HIIT) workouts into your routine. They can help boost your metabolism and burn fat effectively.

2. Are there any specific foods that can help burn stubborn fat? Certain foods like green tea, chili peppers, and lean proteins can potentially aid in burning stubborn fat due to their metabolic-boosting properties.

3. What are effective exercises to target stubborn belly fat? Exercises like planks, crunches, and bicycle crunches can target and strengthen the abdominal muscles, helping to reduce stubborn belly fat.

4. How important is a balanced diet for burning stubborn fat? A balanced diet that includes a variety of nutrient-rich foods is crucial for burning stubborn fat as it provides the necessary energy and nutrients for the body’s metabolism.

5. Can stress affect the burning of stubborn fat? Yes, chronic stress can contribute to the accumulation of stubborn fat by increasing cortisol levels. Managing stress through relaxation techniques can help in burning fat effectively.


Training to burn stubborn fat

If you’re tired of battling stubborn fat, we’ve got the solution for you! Our article on how to burn stubborn fat is packed with practical tips and exercises that will help you achieve your weight loss goals. Whether you’re looking to shed a few pounds or tone up, we’ve got you covered.

In this article, we explore the science behind stubborn fat and provide you with effective strategies to overcome it. From targeted exercises to dietary tips, we’ve gathered all the information you need to finally say goodbye to those trouble areas.

So, if you’re ready to transform your body and boost your confidence, don’t miss out on this must-read article. Click here to discover the secrets of burning stubborn fat like never before!