The Stubborn Fat Protocol is a cardio routine developed by Lyle McDonald, a respected author of multiple excercise and diet books. The routine is innovative, but it is based on scientific research.
You will break up your cardio into 2 seperate sessions. The first session will be high intensity interval cardio for 10 minutes. The purpose of this firt session is to manipulate the adrenaline/ noradrenaline levels to mobilize the fat out of your fat cells. You then take a 5 minute rest after the first session.
Next you do 45 minutes of low intensity cardio. Afterwards you wait one hour before having a protein only meal. Then 2 or 3 hours later you can go back to normal diet, with carbs and fat included in the meals.
The reason why Lyle McDonald says it has to be done this way is because the high intensity portion gets the fat out of the cells, but there is a reduced burning effect at the muscle. It is then that you do the low intensity to finally be able to burn the mobilized fat in the muscle. Mcdonald recommends this workout 3 times a week.
Who should do the stubborn fat protocol?
The routine will be highly catabolic (muscle wasting). Ideally it should be for those who are at a plateau and low bodyfat percent trying to get that last bit of fat off. Overweight people should just stick to traditional routines as they are easier to stick to, require less time, and work well anyways. Only when you start to plateau, will a more aggressive cardio plan make sense.
You can learn more about the author Lyle McDonald at his site bodyrecomposition.com