SO…. HOW DO YOU LOSE FAT?
Simple question but do you really know?
How many people do you think hit the gym fat loss of their goal?
Quite a few, so it may help if you know how your body gets rid of
Sounds silly but after talking to folk the last few weeks not many
people actually know.
Does it melt away with sweat? Can you choose areas to loose it from? Do you pee or poop it out? Or does it just disappear?
Well according to the Law of Conservation of Mass, matter is
neither created nor destroyed, but it may alter its form through
Basically, that tells us that as we lose mass by burning up fat, it does not just disappear. It simply changes form, like water and
SO WHAT IS FAT?
The human body is dependent on fat for optimal health. Fat
functions as an insulator to preserve body heat and protect organs in the body, along with absorption and transportation of certain vitamins.
Fat is stored as a result of excessive calorie consumption, which
may be excessive protein, carbohydrate or fat consumption.
So don’t think by skipping on your fats you can avoid putting more on, a calorie is a calorie wherever that source is from. Eat more than you use and you will gain weight.
Typically fat provides around half of the body’s energy needs,
with 1 g of Fat being 9 calories, over double the calories of protein and carbs.
Fat from food is broken down into fatty acids, which can travel in
the blood. Fatty acids that aren’t needed right away are packaged in bundles called triglycerides and stored in fat cells.
As we gain weight and become fatter, the fat cells expand to become larger. Once these cells are filled Fat cells will then multiply.
SO HOW DO WE USE FAT?
Fat serves as the primary fuel for low intensity aerobic exercise
and long duration activities such as marathons and triathlons. In
high intensity activity, where carbohydrate is the primary fuel, fat is necessary to fully release the available energy in carbohydrate.
You cannot spot reduce fat from your body. This means you can’t pick which area the fat will come from by picking certain foods or doing certain body part exercises. While you can promote muscular stimulation to areas you cannot pick the area you want to target for fat loss.
However studies show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout. So adding weight training to your routine will help boost that fat loss.
You will also increase muscle mass. The more muscle your body has, the more calories you burn each day. Even if your goal is solely to lose body fat, you need to train with weights.
When the body uses stored fat for energy, it breaks down the contents of the fat cell via enzymes to release glycerol and fatty acids into the blood. This action of breaking down fat into usable energy is called lipolysis.
As the circulating fatty acids reach muscle cells that require
extra energy, they are transported across the membrane and into the muscle cell. The fatty acid enters the mitochondria of the cell. Here energy is extracted from fat and carbohydrates to produce the cell’s usable form of energy – ATP, along with heat, water and carbon dioxide.
We use the ATP (adenosine triphosphate) as our energy source for exercise, excrete the water through sweat and urine (hopefully the later occurs after exercise) and breathe out the carbon dioxide.
Now that the body has relieved fat cells of some glycerol and fatty acids, they get smaller.
So to lose excess body fat, we need to INCREASE physical activity and/or DECREASE calorie consumption.
Identify items that you consume that contain high amounts of
calories and cut them out! (or make the portion size smaller)
It doesn’t matter if it’s excess fat, protein or carbohydrate,
excess is EXCESS even if it’s food that is “good for you”.
To lose weight you have to burn more calories than you consume.
If you are gaining weight you need to reduce caloric intake or
increase physical activity or both.
Train with weights. You will not get massive by accident but it
will help with fat loss.
Fat does not simply disappear, but we can make good use of it if
given the chance!
Happy Fat loss folks!