Lose the Last Stubborn Pounds: The Bodybuilder's Secret

Dec 12 / Build Muscle

The jellyroll. The jiggle belly. The last seven pounds that seemingly won’t budge no matter how many extra miles you jog in the summer heat. William Shakespeare might have described those evil pounds of fat as “more stubborn than hammer’d iron.”

If you’d like more hammer’d iron, less stubborn, then try these techniques that bodybuilders use to lower body fat percentage and make muscles pop. The tips come from world natural bodybuilding champ and author of the musclemorphosis.com Tyler English:  

1. Cycle Your Carbs. Carbohydrate manipulation is a great way to shed the last few stubborn pounds of body fat.  Understand that we need to allow our glycogen levels—the stored carbohydrate in our muscles—to fall in our body in order to access more body fat. This happens through reducing the amount of carbohydrates we consume. But it’s not just about going low carb/high protein. That’s not the whole answer because strength and cardio training are highly catabolic to your body. When you train, your body breaks down tissue and much of this tissue is muscle. By carb cycling—that is, alternating periods of low and high carbs—you can manipulate your body to access more fat for energy without sacrificing muscle.

How to: go low-carb on days of lower exercise activity and easier workouts. Maintain low carb levels throughout the day and save your starchiest carbs for your post-workout meals. But for the best results, stick to a strict low-carb/high protein diet for 6 days. On the seventh day, have meals of pasta or other high-carbohydrate dishes. And repeat the cycle. Incorporating a high-carb day allows your body to replenish glycogen stores depleted from training, stop catabolism, and keep your metabolism rocking along.

2. Increase Density of Strength Training. Often times, the final push to lean out can be achieved by increasing our workload in the gym. A great way to accomplish this is by increasing the amount of sets and, yes, even reps in your program.  The increased workload will decrease your glycogen allowing your body to burn more body fat while burning more calories. 

3. Refocus on Cardio. The fitness industry has unfairly given cardio a bad name. Sure, cardio alone won’t help you lose body fat, but when we are talking about shedding that final 5 pounds, cardio helps...a lot. To reach your leanest physique, you need to utilize all types of cardio.  Interval training, is often too intense to fully recovery from before your next session, so mixing into your workout program aerobic intervals and even steady-state cardio will allow you to stay at the gym longer, avoid extra food and burn more calories. When the last stubborn pounds are at stake, the extra work is needed. 

For more fat-shedding nutrition tips and an exclusive bodybuidler’s 24-week body-sculpting program, check out musclemorphosis.com by Tyler English.