Have you ever wondered how fat moves through the body? It might just be me but it is an interesting phormium. We have learned how fat leaves the body through sweat, exhaling and peeing it out. But how it moves is important to understand so that we can maximize it for weight loss. If you have read my previous blog about carbohydrates, then you would remember that fat is the second most used energy source.
So why do we get so fat? Eating too many calories and not exercising, but believe it or not fat actually plays a role in the body. It is not pure evil although it can be if you have too much of it. The main purpose of fat is that it is an excellent way to store energy, in fact, fat is twice the energy storage than carbohydrates. The purpose of fat storage is to help the body function when you are fasting or if you run out of energy while exercising. However not eating for a full day will not make you lose weight, and it is also not a healthy way to lose weight
When you store too much fat or produce too much, can have a major effect on your health by increasing your chances of getting diabetes, heart disease, some cancers, and many other health problems. Fat is stored in two places in the body. subcutaneous fat is found just under the skin the fat you can squeeze, and visceral fat is found around vital organs which protects them from harm. Visceral fat is the most damaging to your health, and the main cause for health problems. Even if you are skinny you could still have an unhealthy amount of visceral fat.
You can’t tell the percentage of fat you have by weighing yourself. There are tools and methods to determine your body fat percentages(BF%). The most common way to measure is the use of scales that can read your BF% also known as Bioelectrical impedance analysis. The idea is that the electrical impulses sends waves throughout the body and measures fat muscle and bone. This technique is not very accurate, especially if the scale is low quality or not calibrated properly. Skin-fold test is another common way of determining fat but not very accurate it only measures the subcutaneous fat and not visceral fat. There are many other ways of measuring fat. I will insert a chart for reference at the end.
Have you ever poured oil into water and noticed that the water and oil did not mix, the same occurs in the body. The body is made up of 60% water. When you need fat for energy it moves through the bloodstream and carries a protein called albumin. The fat is carried through the capillaries veins surrounding the muscles. Fatty acids can be removed from albumin and taken into the muscles. But first, the fatty acids must cross two barriers to get from the blood into the muscles. The first being the capillary wall endothelial and the second being muscle-cell membrane sarcolemma. This process takes a long time for fatty acid to make its way inside the muscle. Once inside the muscles, a molecule called coenzyme A is added to the fatty acid. This molecule is a transport protein it prepares the fatty acid for either oxidation to produce energy or storage within the muscle. Eighty percent of fatty acid entering the muscle is oxidized for energy. Fatty acids burned for energy (oxidized) in the muscle can come either directly from blood or from intramyocellular triacylglycerols (IMTAGs). For fatty acids to be oxidized, they must be transported mitochondria. A mitochondrion is an organelle to produces cells it processes fatty acids to curate a readily usable energy currency(ATP)
When you are exercising blood flows to adipose tissues and muscles. It releases more fatty acids from adipose tissue to the muscles. The type of intensity of the exercise has a greater impact on fat oxidation. We actually burn more fat during moderate, intense exercise then high-intensity exercise. During low-intensity exercise, most of the fatty acid comes from the blood. During high intensity, the level of fatty acids oxidation falls and carbohydrates become the main energy source.
I hope this helps to gives you an insight into the body, If weight loss is your goal, moderate exercise is 60% Vo2 to find out your Vi2 max you can find that out by talking if you are having a hard time making out full sentences then you are about at the right intensity. If you want to find out your Vo2 max find a personal trainer to help you.