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Why You Can’t Lose Those Last Few Pounds Of Stubborn Fat

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Stop Making This Common Mistake

On today’s episode of Live Lean TV, we’re sharing the common mistake why you can’t lose those last few pounds of stubborn fat.

This was a question from #AskLiveLeanTV Ep. 013.

How To Make A Workout Easier For Overweight Beginners

Here’s today’s viewer question:

@thegentlemanmma145 on Instagram asks: Hey Brad and Jess! I’ve been having trouble trying to lean down. I eat clean, I’m in a deficit, I lift weights, and I do MMA training, but I can’t seem to get away from the 14% body fat range. My weight goes up and down a lot. I really want to get to 10% body fat by the end of July. Do you have any tips to lose those last few pounds of stubborn fat? I know they’re the hardest to get rid of, so I’d appreciate any tips and feedback. Thanks guys!

You’re right.

Those last few pounds are definitely the hardest to get rid of.

Here’s the reason why you can’t lose those last few pounds of stubborn fat.

Why Are The Last Few Pounds Always The Hardest To Get Rid Of?

As your body fat % gets lower, it gets a little more stubborn because your body wants to have some body fat.

Having some body fat is healthy and good for you since it’s insulating and required for hormonal health.

This is why your body tries to store and hold on to those last few pounds of fat for survival.

Ideal Body Fat % For Men

You mentioned you are currently at 14% body fat.

The good news is, at 14% body fat, you would be above average for men when it comes to being lean,

To clarify, by saying “above average”, I mean you’re probably leaner than the average American man.

Body Fat %

As a guess, I would say 20% body fat or more would be average for an American male.

However, I understand it’s not quite as low as you want to be since you’re into fitness.

Also, as a man, you can still go lower while maintaining your health.

If you were 10% body fat or under, I would say you’re good, and there’s no need to go any lower than that.

Why You Can’t Lose Those Last Few Pounds Of Stubborn Fat

I say this all the time.

If you have hit a fat loss plateau, you have to change it up.

In your question, you mentioned you’re into weight lifting, you’re in a calorie deficit, and you’re into MMA training.

Based on this, my first question would be, how long have you been doing that for?

If you’ve been following the same:

  • style of lifts
  • exercises
  • exercise order
  • rep range
  • loads and weight

Your body has probably hit a plateau, if you’ve been doing this for over 3 months.

In other words, your body knows exactly what’s happening, so it doesn’t have to adapt to get stronger.

For example, if your body had an inner voice it would say:

“Yo bro, it’s Monday, so that means it’s chest day. Just like every other Monday, we’ll start off with hitting the barbell flat bench press at 225 pounds…”

Your body has become used to and bored of the same repetitive routine.

If You’ve Hit A Plateau Your Body Has Probably Adapted

Once your body adapts, it doesn’t need to improve since the training stimulus is so predictable.

This is why it’s so important to get out of your comfort zone, and change up your workout routine, especially when you’re looking to lose those last few pounds of stubborn fat.

My Live Lean Afterburn 2.0 metabolic strength training workout program is designed to bust through fat loss plateaus.

Live Lean Afterburn 2.0

It’s a beast of a program, so I want you to go check it out here.

You Also Have To Change Up Your Nutrition

If you’ve been in a specific calorie deficit for a long time, especially if it’s too low, you may need to start eating a little bit more to recharge your metabolism.

Or maybe you need to go even lower with your calories, because you may actually not even be in a calorie deficit.

How Many Calories Should I Eat A Day?

You could also pay closer attention to the types of food you’re eating.

Even if you’re in a calorie deficit, but you’re eating a lot of starchy carbohydrates or not enough protein, you may not see your body fat % go down.

If the vast majority of your calories are coming from carbohydrates, you could still lose weight, but that weight loss may come from muscle, not stored body fat.

When it comes to getting rid of those last few pounds of stubborn fat, being in a calorie deficit is not the only thing you should focus on.

I would also recommend that you start calculating your daily macronutrient intake, or change them up, along with the types of food you’re eating.

How To Calculate Your Macronutrients

You could also incorporate a carb cycling protocol as well.

If you were working with Jessica as your 1-on-1 online coach, she could go deeper with you on this to find a customized solution.

Nutrition Recap:

  • Eat a little bit more if you’ve been in a large calorie deficit for a long time
  • Eat a little bit less if you’re unsure if you’re even in a calorie deficit
  • Switch up your macronutrient calculations to include more protein and less carbohydrates
  • Focus on new one ingredient healthy food types
  • Try carb cycling

In order to see a change in your body fat % levels, the bottom line is to change up whatever you’re currently doing.

Now I want you to go check out this video post on how to break through any fat loss plateau.

How To Break Through Any Fat Loss Plateau 

Find The Best Program For Your Goals

To find the best workout and nutrition program for you, go take our Live Lean Body Quiz.

Answer four simple questions and we’ll get you on the best program, based on your goals.

Every training program includes warm ups, workouts, cool downs, and nutrition plans.

We have it all.

Go take the Live Lean Body Quiz here.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Question Of The Day:

  • In your experience, what has helped you most with losing the last few pounds of stubborn fat?

Share your experiences in the comment section below.

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