"Lyle McDonald wrote an article awhile back on the HST website, about “stubborn fat”, defined as the BF that remains after a person is down into the lower levels of body composition… i.e. like below 10%. These fat deposits are very difficult to get at, probably because blood supply to those areas is low. Diet as you will, those fat sites remain unscathed because the fatty acids have not mobilized out of the fat cell and hence are not available for use as energy. So Lyle came up with the Stubborn Fat Protocol (SFP) as you can see on the linked article http://www.hypertrophy-specific.info/cg ... =13;t=4635 In addition, he recently updated the SFP given more research and more people actually doing it and reporting back (unscientific but useful research).

Here’s the current SFP:

Best time to do this is on an empty stomach upon awakening.

1. For mobilization, to get those stubborn fatty acids out of the fat cell.
Do a type of cardio that is different from what you do in point 2 below. i.e. If you’re going to run, then this will be stairs, or bicycle. Something that doesn’t resemble what you’ll do in point 2. I’ve tried this with stairs.

Warm up for 3-5 minutes. Then, do intervals where you go really hard for 15 seconds and rest or go slow for 45 seconds. Do this for 5-10 minutes, which means 5-10 of these 15/45 second interval combos.

Then rest for 5 minutes.

2. For oxidation of the FFAs. In point 1 you got them out of the cell and they’re now available for energy (oxidation). Do low intensity cardio for 30-45 minutes, a different modality than point 1. For me, I do a run or a fast walk… keeping the HR around 125-135.

After you’re done, wait 45-60 minutes before having a small protein meal (25-50 grams or so) with no fat no carbs. Then 2-3 hours later, go back to normal diet eating.

Begin the SFP by doing it 3 times a week and then reassess.

Supplements: Some people use Yohimbine HCL (0.2 mg/kg BW) with 200 mg caffeine 30 minutes before starting. As an alternative, you could use caffeine and Tyrosine. (Ephedrine is not recommended for SFP.)

I’ve started this only yesterday, so I’ll be interested to see how it goes. "





Hvad siger i til dette? er det noget vås eller er der noget om snakken?

er der ingen der kender til noget af det her?

Hm, så man laver intervaller i et kvarter, og derefter en halv cardio efterfulgt af en time mere, alt sammen på tom mave?

Jeg kan ikke helt følge logikken. Hvorfor skulle netop det her få mobileseret fedt fra stædigt væv?

Smeden skrev:Hm, så man laver intervaller i et kvarter, og derefter en halv cardio efterfulgt af en time mere, alt sammen på tom mave?

Jeg kan ikke helt følge logikken. Hvorfor skulle netop det her få mobileseret fedt fra stædigt væv?

Helt enig - men det er en god måde, hvis du vil brænde muskelvæv af