AtoZ Fitness Article Blog.

"The Incredible Shrinking Fat Cell"…
What Really Happens When Body Fat is Burned?
By Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com

Earlier this week someone in our discussion forum wrote, "I haven’t "LOST" any fat… I know EXACTLY where it went! I got a chuckle out of that because I "got" the joke, but truth is, most people really don’t know how fat cells work, how the fat burning process takes place or where the fat goes when it’s burned. It’s actually quite a complex biochemical process, but I’ll explain it as simply as possible, so by the end of this article, you’ll be a "fat burning" expert!

When you "lose" body fat, the fat cell (also called an adipocyte) does not go anywhere or "move into the muscle cell to be burned. The fat cell itself, (unfortunately) stays right where it was - under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles - which is why you can’t see muscle "definition" when your body fat is high.

Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell, it must be liberated from the fat cell through somewhat complex hormonal/enzymatic pathways. When stimulated to do so, the fat cell simply releases its contents (triaglycerol) into the bloodstream as free fatty acids (FFA’s), and they are transported through the blood to the tissues where the energy is needed.

A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you’re consuming fewer calories than you are burning (an energy deficit), then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage.

For stored fat to be liberated from the fat cell, hydrolysis (lipolysis or fat breakdown), splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase (HSL) is the catalyst for this reaction. The stored fat (energy) gets released into the bloodstream as FFA’s and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA’s are delivered to the muscles that need them.

An important enzyme called lipoprotein lipase (LPL), then helps the FFA’s get inside the mitochondria of the muscle cell, where the FFA’s can be burned for energy. If you’ve ever taken a biology class, then you’ve probably heard of the mitochondria. This is the "cellular powerhouse" where energy production takes place and this is where the FFA’s go to be burned for energy.

When the FFA’s are released from the fat cell, the fat cell shrinks and that’s why you look leaner when you lose body fat - because the fat cell is now smaller. A small or "empty" fat cell is what you’re after if you want the lean, defined look.

It was once believed that the number of fat cells could not increase after adulthood, only the size of the fat cells could increase (or decrease). We now know that fat cells can indeed increase both in size (hypertrophy) and in number (hyperplasia) and that they are more likely to increase in number at certain times and under certain circumstances, such as 1) during late childhood and early puberty, 2) During pregnancy, and 3) During adulthood when extreme amounts of weight are gained

Some people are genetically predisposed to have more fat cells than others and women have more fat cells than men. An infant usually has about 5 - 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells. A typical overweight adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as 250 to 300 billion!

The average size (weight) of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micograms to 0.9 micrograms. An overweight person’s fat cells can be up to three times larger than a person with ideal body composition.

Remember, body fat is basically just a reserve source of energy and fat cells are the like the storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or shrink in size depending on how "filled" they are.

Picture a balloon that is not inflated: It’s tiny when not filled with air - maybe the size of your thumb. When you blow it up with air, it can expand 10 or 12 times it’s normal size, because it simply fills up. That’s what happens to fat cells: They start as nearly empty fat storage "tanks" (when you are lean), and when energy intake exceeds your needs, your fat cells "fill up" and "stretch out" like balloons filling up with jelly (not a pretty picture, is it?)

So you don’t actually "lose" fat cells, you "shrink" or "empty out" fat cells.

Take-home lessons:

1. Calories count!The signal that triggers your body to release adipose from fat cells is an energy deficit… you have to burn more than you eat.

2. Cut calories conservatively. Starving yourself may cause quick weightloss at first, but never works long term because it actually decreases the activity of fat burning enzymes that release fat from the cells. to avoid this "starvation mode" use exercise to BURN THE FAT, not very low calorie crash diets.

3. Get control of your weight now. If you are gaining weight, and especially if your weight is climbing upwards out of control, make a decision to STOP RIGHT NOW. Your fat cells might be multiplying, making it more difficult to burn fat in the future. NOW is the time!

4. If you’ve already lost weight, you must be forever diligent. Your fat cells are not gone, they have merely "shrunk" or "emptied out." Fitness is not a 12 week program, its a lifestyle. To stay lean you have to eat clean and stay active

5. Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude.

Genetics are not an excuse. The past is not an excuse. Your present condition is not an excuse. You can either make excuses or get results, but you can’t do both.

So keep educating yourself about the science, read these newsletters, take action every day and go out there and make it happen!

If you need more help, Burn The Fat is the eating plan that turned it all around for thousands of others… why not you? visit:

www.burnthefat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

As I strolled down the foggy Tacoma waterfront with Jim, a long-time personal training client of mine, we began to chat about how important exercise has been to him and how much exercise has transformed his entire life - not just his body and his health, but also his career, relationships, self esteem, attitude and everything else.

You see, before coming to me for help, Jim was 60 pounds over weight, he had dangerously high cholesterol and was having breathing problems that were seriously affecting his quality of life.

Jim recalled to me how he used to sit at his desk at work all morning long, unfocused and unproductive, dreaming of nothing but lunch break, and then all afternoon, thinking of nothing but the 5:00 bell and then a big dinner! He did his job well, but not up to his own standards. He knew he could do better.

He knew he could do better physically too. When we began slowly with a simple walking program, Jim blossomed quickly. His enthusiasm skyrocketed and he went almost over night from a couch potato to an "exercise machine" and as a result, his whole life changed.

That is what I call "Exercise Enhancement." Jim didn’t just want a better body, he wanted a better life… and with just a little guidance from me, adding exercise was the single catalyst that sparked a whole-life transformation.

Jim was probably a lot like you. He had the number one excuse for not starting an exercise program… "I don’t have time." I told him, "There are lots of people who have s full time job, have to get children to school or practice and still have time to exercise - I’m one of them! You just have to make it a priority, put it on your schedule and make it happen." I continued, "You find time to watch wheel of fortune don’t you?" So get on your treadmill (we bought one for him) and walk while you watch!"

As we continued to saunter down the waterfront, it was your typical wet, drizzly, cloudy North-Pacific day, but that day was as bright as ever for Jim. Looking back on all the changes that had happened in his life, we started talking about why more people don’t exercise and why everybody who doesn’t needs to start today!

Weight loss is number one on most people’s lists! You have to do some form of exercise to lose body fat. It’s a no brainer. Reduce your calorie intake a little bit in combination with the exercise, and POOF! Say goodbye to body fat.

Fitness is number two on most people’s list. Jim mentioned how he was having serious trouble breathing and he knew he had to do something about it. For some people the moment of realization happens when they have to climb several flights of stairs for the first time in months or years, and they find themselves gasping for air when they finally make it to the top.

Remember something. Fitness is not achieved through dieting. Fitness is achieved by exercising and moving your body. Being physically fit extends your life, reduces heart disease and cancer, increases your brain function and the list of benefits could go on for pages!

The idea of doing something you know will make you feel better is a challenge to some. Some seem intimidated by it, while others thrive on the challenge. If you find yourself procrastinating, or if you are intimidated by the whole exercise thing. Remember that success and achievement are like a big boulder. Overcome the inertia and set that thing rolling and very soon it’s so hard to stop. Accept the challenge, yourself thrive on getting in better shape by setting goals and achieving them. Trust me, if Jim and dozens of my clients can do it, then so can you.

The psychological improvements that can happen to you by starting even the simplest exercise program are still astonishing to me. I watch my clients lose some weight, and immediately I see their self esteem shoot up and I observe them start to feel good about their bodies for the first time ever. I notice them coming into the gym in tank tops confidently, smiling, when they used to stay covered up in baggy clothing. Soon, they begin to blossom mentally and emotionally. Yes, even spiritually. Exercise is good for the soul!

So I say, lets get to work, shall we? Don’t you want to feel better physically as well as emotionally? Imagine putting on any swimsuit you want - even a skimpy one -and going out to a crowded beach or pool and feeling better about your body than you ever have before. Not only can it happen, it will happen, but only if you get moving!

I’m not sure if you’ve ever felt depressed before. Most of us have, but I’m almost certain that your mood has felt a little "down" at times. Did you know how dramatically your mood can improve after an exercises session? Before the workout you may find your "down" mood causing you to think, ‘I don’t feel like exercising.’ But if you get moving in spite of that, you can feel like a new person afterwards.

As my mentor Paul Chek says, "Exercise should be your drug of choice!" But it’s not just the physical benefits - the endorphins and "good mood" chemicals you stirred up - it’s also the fact that you took action, and every time you take action, your self esteem rises and so does your mood right along with it. Emotion follows motion. Remember that.

Even better, exercises reduces stress! Who doesn’t feel at least a little stressed these days? The exact same thing is true about exercise for reducing stress as it is for changing your mood. So I say again - get moving! Get to work and see how it changes not just the way you look, but the way you feel - and see how fast it happens!

Now you’re in tune with how exercise can be a beneficial addition to your lifestyle, so let’s get you started with some specific guidelines!

David Grisaffi’s Guidelines for "Exercise Enhancement":

" Get out there and do it - right now - even if you don’t feel like it. Overcome inertia and get that ball rolling now!

" When you "don’t feel like exercising," remind yourself that exercise is what will make you feel better!

" Do not think of exercise as painful ordeal like the dentist, think of it as relaxation and de-stressing time.

" Not sure how to start? Try combining 20 minutes of strength training two or three times per week with three one hour sessions of unstress-full aerobics like walking and you are on your way!

" Set goals and write them down. I make all my clients sign an exercise contract and tell them to post a copy wherever they will see it often and get motivated by it, like in the car, on the refrigerator, on the mirror etc.

There’s one last thing I want to share with you and warn you about. I call it, "The Fearless HUMP!" This is the bump in the road that everyone hits at some stage in their journey and most people find difficult to pass. It’s when you find a little excuse to waiver from your routine and you turn it into something bigger than it really is. If you’re not careful, that’s when the "boulder" may start rolling in the opposite direction. What do you do? There’s no trick to it - tough it out, be fearless and get over the hump! You must be consistent to make exercise a habit and stick with it!

Get going! Find an environment that nurtures your goals. Find a workout partner near your age, ability and motivational level. If you like to workout on your own, great! Just find whatever special surroundings that will help in your quest for better health. Most important, remember that exercise is a life long journey that will not just improve your health and your body, it will have a ripple effect and enhance every single part of your life… that’s the "Exercise enhancement principle!"

About The Author

David Grisaffi majored in physical education and holds six certifications including high performance exercise kinesiologist with the prestigious CHEK institute. David is a high school wrestling and baseball coach as well as an independent trainer and strength coach, known especially for his work with professional boxers and golfers. David is the author of, Firm And Flatten Your Abs an online best seller which teaches you how to lose body fat and develop "six pack abs’ while improving strength, function and athletic power at the same time. You can contact David or learn more about his programs at http://flattenyourabs.atozfitness.com

Just in from Craig Ballentyne over at turbulence training……
Keep them coming in Craig we love your stuff!

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Hi lewis,

Ah, summer days. Lots of people out this past weekend enjoying the weather here in Toronto…I hope you were able to get outside and enjoy it as well.

However, we all know we enjoy ourselves better when we’re comfortable, and if you’re wearing a cover-up shirt at the beach because of belly fat, well, you’re probably not having as much fun as possible.

So even though the biggest summer holiday is coming up next week, you can still burn a lot of fat in time to enjoy yourself at the beach, the backyard cookout, or rooftop patio before the summer is out.

I recently went over some intense fat burning information for buddy Alwyn Cosgrove on his site, and I’m giving you this info below…

Alwyn: Craig, It’s a mandatory swimwear weekend coming up. How can someone who has neglected their training and nutrition improve their physique in the next 4-8 weeks so they still look great before the end of summer?

Answer:

Usually I don’t recommend machines for fat loss, but in this case, there is one that works really, really, really well.

The time machine.

So if you know Marty McFly and you can get your hands on one of these, set the date for 3-4 months ago, and head back to when you should have started getting your butt in gear.

What’s the matter? Can’t just walk into a store and buy plutonium?

Okay, then here’s your other option.

First, get your head right.

a) Give yourself permission to succeed and lose the fat you are struggling with.

b) Sit down and identify the obstacles preventing you from success.

c) List 2 solutions to overcome each obstacle.

d) Reverse goal set from July 25th. Knowing how much fat you want to lose in the next 4 weeks, work back each week and set targets you need to achieve. Then write up actions you need to take to achieve each goal.

e) Check your head again. You’re going to need a disciplined 4-weeks. But with every hardship that other people are undergoing around the world, can’t we at least commit to a 4-week advanced program and stick to it?

That’s not too much to ask. I know you have it in you.

So now that you have shifted your mindset to a success mindset, you are ready to rock with training and nutrition details.

Let’s move to the most important of the two, nutrition. It goes without saying you need to cut the junk.

You can have one planned meal per week where you eat small amounts of food that would otherwise not be allowed on a fat loss program.

For example, you can have a slice of pizza OR a burger. But not multiple slices of pizza and a burger and hot dogs, etc. Stay disciplined even during this reward meal.

For the rest of your meals, focus on the following…

a) cutting portion sizes so you reduce calories in (duh)

b) replace grain products with fruits and vegetables - this will help cut calories - simply by volume, you just can’t easily eat as many calories from fruits and vegetables as you can from whole-grains

c) Plan, shop, and prepare on the weekend and one night during the week so that you are never without your planned meal. Remember, we’re only talking about 4 weeks here. Not the rest of your life.

So stick to some sacrifices and focus on the big day or week or summer ahead.

Okay, on to training.

a) You’ll do three days of total body strength training per week. I like strength workouts to follow this formula:

- 5-minute bodyweight warmup circuit

- first superset of the most difficult exercises, performed for 3 sets of 6-8 reps (you could even use explosive exercises here)

- second superset of moderate difficulty exercises, performed for

3-4 sets of 8 reps (I look at this as the "bodybuilding" superset)

- third superset features high rep bodyweight or dumbell exercises (a little twist I’ve stolen and deployed from Jason Ferruggia)

- once per week spend 10-15 minutes on abdominal training

- rotate the main superset to focus on different muscle groups each workout, so that in workout 1 of the week, you might focus on upper body pressing, while in workout 2, you’d switch to lower body, and in workout 3, upper body pulling.

(I’ve built a program based on this formula for my June 2007 TT workout available to my members. You can get a free bonus membership when you start using Turbulence Training today…but the June workout program will only be available till June 30th…and on July 1st, I release a new advanced bodyweight workout on the member’s site!)

How does this strength program differ between men and women? Not much, but if you want to gain more muscle, do more volume. If you don’t want to gain a lot of muscle, do less volume (i.e. only 1 hard set of 8 reps with weights).

Muscle grows in response to intensity and volume. Cut the volume, and you won’t grow as much.

b) Move directly into interval training

I like people to do the strength and interval training on the same day. Intervals right after strength training.

This gives you fewer structured workouts per week. More recovery.

Fewer trips to the gym or to the basement, depending on where you train.

I really don’t think anyone can say for sure that doing intervals immediately after training works better than doing intervals on off-days - or vice-versa. I’d love to know the answer…and the only way we’ll find out sooner than later is by hearing the feedback from you.

c) On off days, do low-intensity, moderate volume circuits of bodyweight, dumbell, and kettlebell exercises at home, OR, choose a relaxing activity you can do with your friends or family for 30-60 minutes.

I think there’s something to be said for having more days off from structured, high intensity training, but that doesn’t mean sit on your butt all day.

d) Never take a day completely off from exercise. So on your "rest"

day, at the very least, do a 30 minute walk. No one is going to overtrain by doing this, but I can’t think of a logical reason why anyone would avoid all exercise for 24 hours. Get up and get moving.

Okay, that’s it. That’s your plan. The best body-sculpting approach you’re going to have for the next 4 weeks.

Work hard, stay focused, and have the best body for the greatest summer you’ve ever had,

Get started today:

==> http://www.turbulencetraining.com/