{"id":504,"date":"2021-09-08T07:04:10","date_gmt":"2021-09-08T07:04:10","guid":{"rendered":"http:\/\/kiwifit.ie\/?p=504"},"modified":"2021-09-08T07:04:10","modified_gmt":"2021-09-08T07:04:10","slug":"burn-baby-burn","status":"publish","type":"post","link":"https:\/\/kiwifit.ie\/index.php\/2021\/09\/08\/burn-baby-burn\/","title":{"rendered":"BURN BABY BURN!!"},"content":{"rendered":"
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Last couple of weeks we have spoke about foods types and a few food myths, this week we going to look at Fat Burning. If you\u2019re anything like most gym goers, you\u2019ve got a few pounds of fat you could stand to lose. If you saw what a pound of fat actually looks like, you might be double-motivated. Yet there are a ton of misconceptions about fat\u2014some of which could inform mistakes in our weight-loss endeavours. Let\u2019s see if we can\u2019t cut through some of the misinformation with a little bit of knowledge.<\/div>\n<\/div>\n
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What Is Body Fat, Like, Really?<\/strong>
\nLet\u2019s start with a positive spin, shall we? Think of body fat as \u201cpotential energy.\u201d Calories, which you consume through the food you eat, are fuel. Once these calories make it into your bloodstream, this fuel is burned by your various bodily processes. Yes, your muscles burn them, sure, but so does digestion, breathing, brain function, growing hair, etc. Basic being-alive stuff. Now, sometimes we consume more calories than our bodies are presently prepared to burn. When that happens our bodies say, \u201cOh, I don\u2019t need all of this energy right now. I\u2019d better save it, in case I need it later.\u201d And so the miracle of fat begins.
\nYour body then takes these \u2018free\u2019 calories and packages them into cells of fat. They expand as they collect more fuel, and they shrink when you use some of the fuel. Now, that\u2019s a very high-level explanation. An important note is that when this potential energy is stored inside fat cells, it isn\u2019t ready to use, as it was when it was coursing through your blood stream. It undergoes a chemical conversion so that it stores the energy more efficiently. It\u2019s kind of like a .ZIP file on your computer; it makes the energy more compact and storable, but makes the content itself harder to access. When it\u2019s time to pull some energy out of the cells, another chemical conversion takes place to turn it back into usable energy.<\/p>\n

How Is Fat Burned?<\/strong>
\nSo, when you lose fat, where does it go? Most people don\u2019t really know. If you ever studied chemistry, you\u2019ll know that matter cannot simply appear or disappear\u2014instead, it goes through chemical conversions and changes states. Just like your car\u2019s engine turns petrol into heat and exhaust, your body utilises a similar process.
\nThe mitochondria (cellular energy centers) in your muscle or liver cells pull some of the fat (stored as triglycerides) from within your fat cells and put it through a metabolic process. This converts the fat into heat, carbon dioxide, water, and ATP (a form of energy). Let\u2019s break those down.
\nHeat:<\/strong>\u00a0Heat energy is vitally important for being not-dead! We are living humans after all. You know how you, being a warm-blooded mammal, keep your body temperature right around 98.6 degrees Fahrenheit pretty much all the time? Yep, it\u2019s by burning calories. When you\u2019re cold, you burn way more calories to keep yourself warm. And in case you\u2019re wondering just how much heat energy is stored within fat, next time you make a pan of bacon, pour the excess fat into a can and put a wick in it. You will be shocked by how long it can burn\u00a0BUT please don\u2019t try this at home just take our word for it.
\n<\/strong>ATP:<\/strong>\u00a0We need ATP for muscle function. Our primary source of immediate energy is produced when we break a phosphate molecule off the ATP, and it makes a little explosion of available power in your muscles. Then it becomes ADP, and it can\u2019t be used again until it picks up another phosphate molecule. Basically, it carries fuel to your muscles.
\nCarbon Dioxide:<\/strong>\u00a0Whenever you burn anything (see heat, above), it gives off carbon dioxide. It\u2019s true with petrol, and it\u2019s true with body fat. The carbon dioxide will travel through your bloodstream until it returns to your lungs to be exhaled out.
\nWater:<\/strong>\u00a0Fat typically feels wet to the touch, right? That\u2019s because there\u2019s some water in it. You\u2019ll pee it out.<\/p>\n

So that\u2019s where the weight actually goes when you lose it.
\nThe Scary Stuff About Fat Cells
\n<\/strong>Here\u2019s one of the big misconceptions: When you lose weight, you don\u2019t actually lose fat cells. Nope, the average human body contains between 10 billion & 30 billion fat cells and, they are yours forever. But guess what? If you gain a lot of weight, you can grow more fat cells (obese people may have as many as 100 billion), and again, these cannot be lost (the one exception being liposuction, which actually removes the physical cells). So how the hell do you lose weight?
\nImagine we said fat cells were like balloons? When you lose weight, you are letting some of the stuff out of the inflated balloons, thus shrinking the fat cells. You can shrink them all the way down until they\u2019re practically empty, but they will always be there\u2014waiting to be refilled, haunting your chubby nightmares.
\nMore bad news: Fat loves to hang out with more fat. Because fat and muscle are basically enemies (we\u2019ll get to that in a minute), your fat cells are trying to erode your muscle cells. Worse, while most fat resides under your skin, the more dangerous fat actually accumulates around your internal organs (this is why belly fat is more medically problematic than fat in other areas). This fat, called visceral fat, is metabolically active, and it secretes bio-chemicals that increase your risk of heart-attack, stroke, liver failure, diabetes, and high blood pressure. Additionally, visceral fat inhibits a very important hormone which helps regulates metabolism in your body. In other words, the more visceral fat you take on, the slower your metabolism will be, and so the more easily you take on more fat. It\u2019s a tough cycle to break.<\/p>\n

Burn Baby Burn<\/strong>
\nBecause body fat is basically just stored calories, the widely-known broad-stroke method for losing weight is essentially this: Make sure you are burning more calories than you are taking in. Do that and your body will begin to pull those calories out of your fat reserves. There\u2019s a significant amount of nuance, but for the most part, that\u2019s true. But how exactly are those calories burned?
\nIf you\u2019ve ever done a programmed workout on a treadmill or stationary bike, you\u2019ve probably seen phrases like \u201ccardio zone\u201d and \u201cfat-burning zone.\u201d We\u2019ll get to those in a minute, but for now, all you need to know that direct exercise is the smallest slice of the pie when it comes to fat-burning.
\nThere are three categories of processes responsible for you metabolic burn. 60 to 70 percent of the calories you burn in a given day are burnt just by being alive. That\u2019s with no movement at all. It\u2019s called basal metabolic rate (BMR). Another 10 to 15 percent is accomplished by the simple act of digesting your food, known as digestive metabolism (or thermic effect of food, TEF). That\u2019s between 70 and 85 percent\u2014without so much as lifting a finger. That last 15 to 30 percent comes from physical activity, either in the form of working out (exercise-activity thermogenesis, aka EAT) or just shuffling around your apartment (non-exercise-activity thermogenesis, aka NEAT).<\/p>\n

So, what do I know? Well, if 60 to 70 percent of your caloric burn comes from your resting metabolism, doesn\u2019t it make sense to start with the biggest piece of the puzzle? It does! So, how can we turn up the internal flame of your metabolism?
\nThe simplest answer is by adding muscle. Muscle tissue, at rest, burns two to three times more calories than fat tissue does. So while cardio is certainly important for your overall health and stamina, if fat burning is your goal, then focusing a little more on weight-bearing, muscle building exercises will likely yield better results, and faster. Not because it burns more calories while you\u2019re working out, but because it turns up your metabolic flame so that it burns more calories all the time.
\nNext, let\u2019s look at eating. Remember, 10 to 15 percent of your metabolic burn comes just from digesting food. If you want to push that higher you can add more lean protein to the mix. Digesting protein burns two to three times as many calories as digesting carbohydrates or fat. Additionally, while any calories consumed (be they from protein, carbohydrate, or fats) can be stored as fat, the body more readily stores fat taken in from fat consumed, rather than carbs or protein consumed. All that said, a balanced diet is extremely important to keeping healthy, and again\u2014if you want to shed fat, keep the calories coming in lower that the calories you burn.<\/p>\n

Lastly, there\u2019s the exercise component (15 to 30 percent of your metabolism). That whole fat-burning zone and cardio zone on your treadmill? Technically, it isn\u2019t wrong. When you exercise at a lower intensity, you are burning more calories that are pulled from fat, whereas when you exercise at high intensities, more of the calories you burn come from the more-readily-available carbs that you\u2019ve recently consumed.<\/p>\n

BUT,<\/strong>\u00a0here\u2019s the thing: Remember how more than two-thirds of the calories you burn have nothing to do with exercise? That only happens if you can create a caloric deficit, and you can create a caloric deficit much, much faster by engaging in high-intensity, interval-type exercise (short, hard muscle building workouts). It simply burns far more calories, so you\u2019re getting a lot more bang (fat-loss) for your workout buck. To say it another way: While the slower, \u201cfat-burning zone\u201d technically pulls more calories out of the fat while you\u2019re doing it, high-intensity stuff will burn more calories over all, which will result in more calories being pulled out of your fat reserves over time, which will shrink them more. That, and high-intensity exercise, builds muscle better\u2014just look at sprinters versus marathoners. And again, more muscle equates to a higher metabolism, and that equates to faster fat burning.<\/p>\n

To be honest, this really barely scratches the surface. This article is intended as a basic, high-level overview and we haven\u2019t gone too in depth with the information. For those of you wanting to understand the basics of how your body burns fat, we hope this gave you a little more insight into the junk in your trunk. So, who is for a long steady walk on the treadmill or who wants an intense muscle building workout\u2026<\/p>\n

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Last couple of weeks we have spoke about foods types and a few food myths, this week we going to look at Fat Burning. If you\u2019re anything like most gym goers, you\u2019ve got a few pounds of fat you could stand to lose. If you saw what a pound of fat actually looks like, you<\/p>\n

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