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QUESTION:
Dear Tom: would you
please try to explain in laymen's terms exactly how fat cells work
and what happens when you start to burn body fat. I heard a
statement that the fat cell has to get moved into the muscle cell
for it to be released or burned. Thought you could explain a little
better.
ANSWER: 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 where the fat goes when it's burned or how
the fat burning process takes place, so this is a really good
question.
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", as it was suggested to you (although that's not too
far off). 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.
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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/biochemical 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.
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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 micrograms 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 weight loss 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
~~~~~~~~~~~~~~~~~~~~~~~~~~~
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
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