Well, not necessarily, here’s the trick. Anytime you lift weights, the muscles will release calcium. This calcium release will trigger the GLUT-4 receptors on the muscles to prepare for absorption. Will it be as great as if you consumed a high GI carbohydrate? No. will it allow you to absorb nutrients AND keep insulin levels low to keep fat burning accelerated? Yes.
In summary, if you are holding onto a lot of body fat and reducing that is your primary goal, then stay away from high GI foods, even post workout. The calcium release following weight training will initiate the absorption of nutrients, which starts the repair process.
What is A GLUT-4?
GLUT-4 receptors are found inside both fat cells and muscle cells. Whenever insulin is released and binds to a cell membrane, GLU-4 receptors travel to the surface of their respective cells and allow for the uptake of glucose into the cell. These are the receptors that make it possible for each one of us to absorb nutrients. If you exercise, or ideally, lift weights, the receptors on muscle cells will become much more sensitive than those on fat cells if you don’t exercise or lift, then the opposite holds true, and fat cells are more likely to absorb glucose. Hence, making you fatter. So, we need to lift to increases the sensitivity of the muscle receptor sites and decrease the likelihood that fat will get its share of the glucose floating around
Not all fat cells in the body are the same. Depending on where they are located they exhibit different physiological properties in response to extra calorie consumption and calorie restriction. When fat cells expand, their lipid droplets that store fat in the form of triglycerides cause the fat cells to under hypertrophy. However, when fat cells multiply it is known as hyperplasia. Individuals who hold more subcutaneous fat in their abdominal region, chest and other parts of the upper body have what is known as android obesity, while those that have more susceptible to fat storage in their lower body, including hips and thighs exhibit gynoid obesity.
The cells also behave differently, upper body cells expand much more than lower body cells, have a much powerful capacity to store body fat. Therefore, they show mainly hypertrophy characteristics. Lower body cells multiply much more rapidly than upper body cells, due to poorer storage abilities. Lower body fat cells in the thighs and hips produce larger quantities of adipocyotkines, which are chemical messengers fat cells use to communicate with other tissues and organs around the body, including the brain. These chemical messengers also activate the multiplication of new fat cells to be able to deal with the extra fat storage. Upper body cells also do this, but only after prolonged periods of overweight stress on the body but not to the same extent.
This causes a problem for females that undergo yo-yo dieting, as well as individuals who diet extensively for competitions, who are prone to lower body fat accumulation and then resume a higher calorie diet. In females, these lower body fats cells show special receptors on their cell membranes that makes them very resistent to releasing that fat back out to be broken down for energy, and more and more fat cells leads to area of very stubborn areas of fat. While lower body fat is far less dangerous than upper body fat in regards to health, it’s ability to multiply rapidly makes it very difficult to remove without proper training and dieting.
Unfortunately due to the nature of fat cells, and the amount of blood flow which passes through the cells (all of which we will be covering in detail in the following articles), make some fat a lot harder to get rid of then others, so lets see the order in which our body burns fat.
1.Visceral FatSo the first to go is your Visceral fat, Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines. Visceral fat is sometimes referred to as 'active fat' because research has shown that this type of fat plays a distinctive and potentially dangerous role affecting how our hormones function. Here at Biological Effects we are big on hormone optimisation so its vital you work on bringing your visceral fat down. Storing higher amounts of visceral fat is associated with increased risks of a number of health problems including –
2.None stubborn subcutaneous fat of the deltoids (muscle surrounding the shoulders), upper back and arms.Subcutaneous fat is the fatty or adipose tissue lying directly under the skin layers. Subcutaneous translates to "under the skin." It contains not only fatty tissues but also blood vessels, which supply the skin with oxygen, and nerves. Subcutaneous fat stores energy, which the body uses during periods of high activity. However too much fat can cause the skin to become tight or stretched, and result in dreaded cellulite or a dimpled look of the skin. While you can have a small impact on reducing subcutaneous fat through diet, regular exercise combined with a healthy eating plan will have a twice the impact over dieting alone.
3.Deep abdominal fatThis is similar to visceral fat; this will cause and increased rounding of the stomach. Studies on deep abdominal fat show that there is a strong correlation between that and glucose tolerance, that’s your bodies ability to deal with glucose, glucose been a simple sugar.
4. Abdominal superficial subcutaneous fat is heavily connected with the intake of unhealthy trans fats, the consumption of trans fats increases the risk of coronary heart disease by raising levels of the lipoprotein LDL (so-called "bad cholesterol") and lowering levels of the lipoprotein HDL ("good cholesterol"). When it comes to fat loss you will first see signs of fat loss from the upper abdominals followed later by the lower portion. For guys this will occur before we loose the love handles.
5. Fat from the hips and thighs.Yes that’s right! Unfortunately fat from the hips and thighs are the most stubborn areas to burn, and it only gets worse! Because of the increase amount of alpha 2 receptors on fat cells in theses areas it is far easier to store fat too.
So I’m about to ruin your day completely, due to a process called re-esterfication, you can actually gain fat around the hips and thighs even on a low fat diet.
Let me explain how this works- You have been for a run and free up free fatty acids (FFA) from your fat cells, this has been pulled out of the most receptive areas, which is fat from your upper body, you then continue your run transporting the FFA around the body to use as energy. You then finish your run; any FFA not used up in muscle tissue will then head in the direction of the fat cells for storage. What area do you think will welcome those free fatty acids with open arms! That’s right! Without the right training principles you can shift fat from your upper body and restore it on your lower body.
OK, I’m going to tell you the exact process of how fat is burned and tell you the correct training principles to maximise fat loss and prevent re-esterfication. If you have read previous articles I have explain exactly I mean by re-esterfication and why it’s crucial to avoid this happening.
For the majority of us, fat burning is one of our top fitness priorities - why leave it down to guess work? Fat Burning happens in three stages:
TRANSPORTATIONThrough the process of mobilisation we have now released the energy from our fat cells in the form of FFA – free fatty acids. But these FFA’s now only sit outside the fat cells walls. We then require them to be transported evenly throughout the body via the blood stream. The amino acid Acytle L Carnitine transports free fatty acids to the muscle cells. Acytle L Carnitine stimulation is increased through high intensity training and the release of Adrenalin. So we can begin to see how again adrenalin and blood flow plays a key role in fat loss.
OXIDIZATION To contract our muscles we used a stored energy called adenosine triphosphate (ATP). Through the process of oxidation FFA’s are converted to ATP within the muscle via the Mitochondria to be used as energy. The more muscles contracts we force our body to make the more we require ATP, and so the more FFA’s we burn up.
TRAINING PROTOCOLSFor maximum fat loss we really need to clearly lay out our time for each stage of the fat loss process, so here is an example how you can apply the science to your training and begin to get seriously shredded for the summer.
First Mobilization, if we look back to the first stage we can see that the best way to release FFA’s is the release of adrenalin. This requires us to work at maximum capacity. A short 5 minute HIT session or 10 minutes of HITT will definitely do the job. But you must remember if you don’t go all out you will not get an effective release of adrenaline. Whether its up a hill or on the treadmill, I like to do sprint intervals on a gradient. Run as hard as you can for 30 seconds followed by 60-90 seconds to recover and repeat this 7 times.
Next is the Transportation stage. All this requires is keeping your heart rate at a steady beat allowing those newly released FFA’s to be transported around the blood. This is a good chance to allow your self some time to recover ready for the next stage. I like to just do a little LSD for 10 minutes on the treadmill keeping my heart rate about 140bpm, if your not in the gym or don’t have a heart rate monitor, just run for 10 minutes but there is no need to allow yourself to go into a heavy breathing pattern.
To finish, Oxidation. Now this is the reason why people keep going on about weights for effective weight loss and believe me there is no better way to burn up ATP then lifting heavy weights. However, its not as simple as standing in front of the mirror with your 5Kg dumb bells doing a few bicep curls, this will get you nowhere! We are looking to create the most muscle contractions as possible. The best way to do this is to recruit our largest muscle groups through compound exercises. You want to work the full body giving priority to the bigger muscle groups. Try this - its basic, but fast and effective.
Afternoon fatigue is a common complaint. One of the most common causes is post-lunch hypoglycemia, which is related to your inability to effectively burn fat
By switching your body over from primarily burning carbs to primarily burning fats for fuel or becoming “fat adapted,” you virtually eliminate such drops in energy levels
Besides replacing carbs with healthful fats, intermittent fasting is one of the most effective ways to encourage your body to change from burning carbs to burning fat, thereby boosting your mental and physical stamina
Working out in the middle of the day can give you an energy boost lasting three to four hours. If you prefer exercising in the evenings, it’s best to avoid working out two to three hours before bedtime to avoid sleep disruption
If you’re not sleeping well, it will be next to impossible to avoid lagging energy levels. According to recent research, maintaining a regular exercise program can help improve your sleep over time
Many people experience a slump in energy levels by the time the afternoon rolls around. A number of factors may contribute to this phenomenon. The most common cause is post-lunch hypoglycemia, which is related to your inability to burn fat.
Hence, addressing your diet is key if afternoon fatigue is something you contend with on a regular basis. Besides alterations in your diet, intermittent fasting is one of the most effective ways to switch your body from burning carbs to burning fat, thereby boosting your mental and physical stamina.
Other factors are related to when and how much you exercise. Poor sleep also plays a role, of course, and recent research highlights the interconnectedness between sleep and exercise.
DIET IS KEY FOR MAINTAINING YOUR ENERGY LEVELS
There are two fuels your body can use, sugar and fat. The sad reality is that our ancestors were adapted to using fat as their primary fuel and over 99 percent of us are now adapted to using sugar or glucose as our number one fuel source.
Because most are primarily burning carbs as fuel, afternoon fatigue is typically related to post-lunch hypoglycemia. By switching your body from using carbs as its primary fuel to burning fats instead, or becoming “fat adapted,” you virtually eliminate such drops in energy levels. Overall, being adapted to burning fat instead of carbs has a number of benefits, including:
Having plenty of accessible energy on hand, as you effectively burn stored fat for energy throughout the day. One way to tell if you’re fat adapted or not is to take note of how you feel when you skip a meal. If you can skip meals without getting ravenous and cranky (or craving carbs), you’re likely fat-adapted.
Improved insulin and leptin sensitivity and decreased risk of virtually every known chronic degenerative disease.
Effectively burn dietary fat for your energy, which leads to less dietary fat being stored in your adipose tissue—hence the weight loss benefits associated with fat adaptation.
Being able to rely more on fat for energy during exertion, sparing glycogen for when you really need it. This can improve athletic performance, and helps burn more body fat. As explained by Mark Sisson, author of The Primal Blueprint, if you can handle exercising without having to carb-load, you’re probably fat-adapted. If you can work out effectively in a fasted state, you’re definitely fat-adapted.
FIRST, REPLACE CARBS WITH HEALTHFUL FATS
Keep in mind that when we’re talking about harmful carbs, we’re only referring to grains and sugars, NOT vegetable carbs. You need very little if any of the former, and plenty of the latter. In fact, when you cut out sugar and grains, you need to radically increase the amount of vegetables you eat since, by volume, the grains you need to trade out are denser than vegetables. You also need to dramatically increase healthful fats, which include:
Olives and olive oil (for cold dishes)
Coconuts, and coconut oil (for all types of cooking and baking)
Butter made from raw grass-fed organic milk
Raw nuts, such as almonds or pecans
Organic pastured egg yolks
Palm oil Unheated
organic nut oils
Avoid highly processed and genetically engineered omega-6 oils like corn, canola and soy as they will upset your omega 6/3 ratio. Trans fats should also be avoided, but contrary to popular advice, saturated fats are a key component of a healthy diet. A reasonable goal will be to have as much as 50-70 percent of daily calories from healthy fat, which will radically reduce your carbohydrate intake.
Fat is far more satiating than carbs, so if you have cut down on carbs and still feel ravenous, it’s a sign that you have not replaced them with sufficient amounts of healthy fat. Most people will likely notice massive improvement in their health and overall energy levels by following this approach.
a great fat loss recipe guide we recommend for you to get is Metabolic cooking. This fat loss recipe ebook gives you numerous amount of breakfast , lunch and dinner meals to keep you going while at the same time allowing your body to lose body fat. It also gives you all the calories per meal and the ingredients to get to prepare each meal. We highly recommend this guide to anyone who goes through afternoon fatigue and also trying to lose body fat.
Stress and depression are two biological phenomenons which are typically known to constitute a negative state of both physical and mental health, and that if left unchecked can cause a serious of concerns. It is important to be able to deal with all external factors, such as relationships, work, finances etc. to help reverse this, however, individuals can certainly benefit from altering the biological state they are in to help alleviate the symptoms.
In a state of stress, the body is producing more cortisol, which results in muscle tissue breakdown, and build up of fat stores, and the depression is greatly influenced by low levels of serotonin.
To combat this, individuals to change their workout routine, to force the cholesterol which is being used to created cortisol, to now create testosterone and its anabolic derivatives. This is done by focusing the training into compound movements, such as squats, dead lifts, clean and jerk, bench press. Exercises that demand the maximum response from your muscles, and your skeletal system.
A short, yet intense workout focused on these movements, will force the body to decrease cortisol production, and increase your anabolic fat burning hormones. To bring up serotonin, consume foods such as dark chocolate which is about 70 cocoa, egg whites, vegetables, peanut butter and cottage cheese. Refrain from drinking caffeine, such as green tea and coffee on days that you are suffering from depression, since it lowers serotonin production, instead increase cold water consumption to elevate your metabolism.
Underlying all progression of natural muscle growth is the ability to continually put more stress on the muscles. This stress is a major component involved in the growth of a muscle and disrupts homeostasis within your body. The stress and subsequent disruption in homeostasis causes three main mechanisms that spur on muscle growth.
Muscle physiological action #1: Muscle Tension
In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously adapted too. How do you do this? The main way is to lift progressively heavier weights. This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscular tension also most dramatically effects the connection of the motor units with the muscle cells. Two other factors help to explain why some people can be stronger, but not as big as other people.
Muscle physiological action #2: Muscle Damage
If you’ve ever felt sore after a workout, you have experienced the localized muscle damage from working out. This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action. This doesn’t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be present in your muscle cells. Typically soreness is attenuated over time by other mechanisms.
Muscle physiological action #3: Metabolic Stress
If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Scientists used to question bodybuilders when they said the “pump” caused their muscles to become larger. After more investigation, it seems as though they were onto something.
Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength
OMEGA -3S “BURN BODY FAT IN 3 DIFFERENT WAYS”
“First off, they allow the body to burn fat in situations where fat burning is turned off, such as after a high-carb meal or after high-intensity exercise (where the body preferentially burns glycogen).”
“Secondly, high amounts of omega-3s increase insulin sensitivity. If your body is sensitive to insulin, less insulin is produced after a meal, which means less fat is stored. Similarly, if the body is sensitive to insulin, and the hormone is properly managed, more stored fat is released and incinerated each day.”
“Thirdly, omega-3s increase the heat of your cellular “furnaces”, which are otherwise known as the mitochondria and the peroxisomes. Omega-3s make these organelles burn more and more energy, thus turning you into a fat-burning machine.”
As if that weren’t enough to convince you, including more omega 3 in your diet is considered one of the simplest and most effective ways to reduce inflammation. And don’t think I’m just talking about sports injuries. I’m talking headaches, everyday muscular aches, chronic joint pain, arthritis, poor exercise recovery … what’s more, if you’re not consuming foods high in omega 3, or a good quality omega 3 supplement, then not only are you not helping reduce inflammation, you’re actually compounding the problem!
Chronic dieters, cardio queens and junkies and those prone to bad sleep and high stress can get metabolic damage. People with metabolic damage are more prone to things like IBS, which can manifest as alternating loose stool and constipation, stomach pain and bloating. As dysfunction in the gut ensues, optimal assimilation and processing of nutrients is impaired, making it even harder to repair metabolic damage.
Solution: A gut restoration program is at the foundation of any metabolic damage protocol. This entails finding and eliminating foods you are sensitive to, and also making sure you do not have candida, bacterial or parasitic infection; bumping up your beneficial gut flora by taking a probiotic daily, taking a plant digestive enzyme with meals, and considering a glutamine-based product to heal the lining of the gut.
ARE FOOD INTOLERANCES MAKING YOU FAT?
They sure could be. Eating foods that are not ideal for our body create inflammation, which brings water to the belly area, disrupts hormonal signaling, irritates the gut lining making absorption of nutrients difficult and can even down-regulate our fat-burning hormonal machinery.
Solution: Find and eliminate food intolerance if you suspect they may be impairing your fat-loss efforts. This can be done through an elimination/challenge diet, or through a food intolerance test which can be completed here at Biological Effects. Most common food intolerances include gluten, cow dairy, tree nuts, citrus, strawberries, soy and eggs
When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you're not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins.
Under these conditions, various organs in your body secrete hormones:
pancreas - glucagon
pituitary gland - growth hormone
pituitary gland - ACTH (adrenocorticotropic hormone)
adrenal gland - epinephrine (adrenaline)
thyroid gland - thyroid hormone
These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin.
When you are not eating, or you are exercising, your body must draw on its internal energy stores. Your body's prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose.
The first line of defense in maintaining energy is to break down carbohydrates, or glycogen, into simple glucose molecules -- this process is called glycogenolysis. Next, your body breaks down fats into glycerol and fatty acids in the process of lipolysis. The fatty acids can then be broken down directly to get energy, or can be used to make glucose through a multi-step process called gluconeogenesis. In gluconeogenesis, amino acids can also be used to make glucose.
In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into the blood, and travel to the liver through the bloodstream. Once in the liver, the glycerol and fatty acids can be either further broken down or used to make glucose.
Understand that if you starve your self in order to allow this process to happen , you will be also sacrificing your hard earned muscle too. Your body will not just use the fats and glucose only but use your proteins from your muscle cells too. So when you starve and begin to lose weight, you are also greatly eating away your muscle .. which is your support system . It gives you the shape and curvature that is very desirable on most women.. muscle is the key to ultimate help. It greatly reduces osteoporosis post menupause. .
It allows you to look younger for a long period of time as you age ... It release hormones that heals the body and make the body a powerhouse. So the next time you think of starving your self from great calories to lose body fat , also remember that you are shooting your self in the foot at the same time. Fat lose should be done with a great plan and strategy that allows your body to lose weight freely while maintaining the integrity of your muscle cells. When it comes to dieting to lose weight , it must be for a very short period to get some fat off then move into a more sustainable strategy to continue the fat loss process
by Melissa of VHF
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