Your Cart is Empty

Why Stubborn Fat Is So Hard To Lose: The Truth About Dropping Those "Last 5 Pounds"

March 16, 2015 3 min read

Stubborn fat is like that one last, rude party guest who just refuses to leave. You’ve done your hosting duties, you’ve cleaned the kitchen, and it simply won’t skedaddle! You begin to wonder if you’ll be stuck with it forever. Cue: anxiety. After all, you’re working out and eating right, and still, the fat just won’t budge. What’s gives? We posed that exact question to the Directors of Nutrition and Training Methodology at Peak Performance, a cutting-edge gym in New York City. Below, they explain why stubborn weight sticks around—and what you can do about it. What the hell is "Stubborn Fat"? “Stubborn fat is usually your oldest fat,” explains Dr. Mike Roussell, Ph.D., Director of Nutrition at Peak Performance. “We have different distributions of body fat, and our bodies access that fat roughly in reverse order of when it created it. So if you gained a little fat around your abdominal area over the holidays, for example, when you start working out and watching what you eat, that will be the first fat to go," he says. "We call this old fat 'stubborn fat' because it seems to take our body a long time to get around to burning it off." Why Won't It GTFO? We wanted to know why stubborn fat seems to stick around in certain areas in particular, like lower belly, hips, and thighs, and unfortunately the answer there is our old friend “hormones.” Explains Pat Davidson, M.D., Director of Training Methodology at Peak Performance, “Certain hormones are known to centralize fat, i.e., move fat to the trunk and hips. The primary hormones associated with this partitioning of fat include insulin, estrogen, and cortisol. Estrogen is going to centralize fat in women more than men, so that women can support pregnancy; however, the modern-day processed food and hyper-stressful world we live in leads to accumulation of insulin- and cortisol-based fat deposits,” he says. In addition to the “umbilical” area (aka, the area surrounding the belly button), Davidson explains that specific areas of fat deposits for females tend to be the "love handle" region, under the arm pit (along your rib cage), around your back, where your butt meets the leg, and the the inner thighs—so basically, all over. Thanks for that, hormones! What Can You Do? Roussell and Davidson agree that to lose stubborn fat you need to be persistent and consistent. But, of course, there’s more to it than that. “In some, more rare cases, hormonal imbalances can be driving preferential distribution of fat in a particular area,” says Davidson. “For women, this can be excess estrogen that would drive fat storage to, and reduce the liberation of fat, in the hips and thigh area." Davidson explains that a compound known as DIM, found in cruciferous vegetables (think: cabbage, broccoli, Brussels sprouts and kale), can help clear your system of excessive estrogen. Supplements containing the same compound are also available. “Taking advantage of this compound that aids in estrogen clearance can help with fat loss in hips and thighs,” he says. Even if you don’t have excess estrogen, dark leafy greens and cruciferous vegetables are exceptionally healthy, and full of fiber to keep you fuller longer. Screen Shot 2015-03-16 at 11.58.25 AM Get results up to 80% faster with our Nutrition Support E-Book Bundle on sale now! In addition to eating healthy, your fitness should focus on full-body exercise. “Studies have demonstrated that spot-training is a myth, debunked by research within exercise science,” says Davidson. “What we know is that training abdominals will not lead to burning more fat from your abdominals, for example,” he says. “Tiny exercises like crunches will never provide the punch that total-body exercise will.” Davidson defines total body exercise as workouts that involve large movements, and that move multiple joints with significant force and velocity, repeated with high effort, and with relatively short rest. We know that’s a mouthful (we reread it a few times), but makes sense when you think about it, and luckily Davison broke it down for us a bit further. “The kind of training program that has the greatest potential to set you up to lose weight and fat trains you in every movement plane and involves activities done at high velocity (jumping and throwing), activities that involve heavy loading (squatting, deadlifting, pressing, pulling), activities that involve repeated high intensity bouts (shuttle sprints, bike sprints), and activities that involve a significant cardiovascular challenge (running).” Translation: The boot-camp workouts we do on BodyRock are the kind of classes you want to take to melt away your oldest and most stubborn fat. H/T: byrdie.com  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 471 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 37 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 1 Comment

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.