Bringing Wellness Full Circle

Posts tagged ‘Adipose tissue’

Where did it go?

So you’ve been eating well and working out, and then one day, you put your jeans on and they feel loose and you are a happy camper. Did you ever wonder where all that fat and inches went?

The short answer is : your body converted the molecules in fat cells into usable forms of energy and therefore shrunk the fat cells.

Want more details? Well, here it goes:

Calories measure the potential energy in food you eat in the form of fats, proteins and carbohydrates.  If our bodies were cars, energy would be the gas to keep everything running. The more you work, the more energy is needed, right? The faster the car goes, the more gas it uses.

Some calories are needed to digest food. Once the food is broken down into its respective parts of carbohydrates, fats and proteins, the body uses the remaining energy, or it converts it to fat for storage in fat cells. Interestingly enough, fat cells don’t disappear when you get smaller–hey just change their form, like water and steam.

fat ce;;

Here is the next interesting part:

We know that hormones regulate the blood sugar levels, right? These hormones also activate lipase, an enzyme in the blood vessels. Next, lipase ignites fat cells to release triglycerides, which are the micromolecules that make fat cells fat. When they receive the signal from lipase to exit the fat cells, the triglycerides break up into their respective components and enter the bloodstream for use. The liver snatches up the glycerol to break it down for energy, and some of the fatty acids move to the muscles that can farm them for energy as well.

lipocytes-fat-cells

This action of breaking down triglycerides into usable energy is called lipolysis. Once inside the power source or muscle or liver cells, the components of the glycerol and fatty acids are shuffled and reshuffled to harness their energy potential, producing heat, water, carbon dioxide and ATP, which hauls potential energy in its molecular bonds for use when we exercise. So now, the body relieved fat cells of some glycerol and fatty acids, and the fat cells are smaller.

How cool is that?

 

Six Ways to the Best Workouts

One magazine is all about cardio and how it’s your salvation, and the next one tells you that you won’t go anywhere without heavy weights. Exercise advice overload, I am telling you!  And then when you think you’ve got it all figured out, your body adapts to the program you’re on and it’s kind of time to start over again!

So… I’ve just made it simple here: six ways to safely get the best workouts ever. Period.

1. Dynamic Warm-Ups:

You’ve got to get your body ready to perform if you expect maximum results. Dynamic warm ups will raise the temperature in the muscles and start the flow of adrenaline, preparing muscles, joints and nerves for movement.

2. Interval Training

Studies have shown that about five minutes of high-intensity exercise, consisting of eight rounds of 20 seconds of exercise per round followed by 20 seconds off for recovery, is superior to 60 minutes of continuous cardio’; crasy, isn’t it? So never substitute duration for intensity. But don’t mess with your form!  You can adjust any program but working out less time or modify the work-to-rest ration.

3. Timed Workouts

This is a similar concept to interval training, except the “bursts” of exercise are longer and you’re doing only one particular exercise at a time, rather than performing a whole-body workout all at once. The purpose is basically the same: to maximize the benefits of a resistance training program by creating maximum metabolic disturbance. That means you burn body fat by keeping your heart rate constantly elevated while training. Your metabolism never reaches an equilibrium set-point due to the alteration in timing. Use a stopwatch to keep track of how long you take between sets of exercises and rest periods. Focusing on the stopwatch time keeps your intensity level from waning as the workout progresses.

4. Body-Weight Super-Set Training

I love this one! Intensify your weight training by adding “super sets” of body-weight training to truly engage your muscles. Talk about intensity and variety! Super-setting is a technique in which you take an exercise targeted for a specific muscle group and immediately perform a similar exercise with no rest. With this technique, you don’t use weights or machines for the second exercise. This is a time-efficient, intensive way to maximize strength and lean muscle development. Best of all, you can use this principle for any workout.

5. Recovery and Regeneration

Working out breaks your muscles down and in order for them to heal properly you must give your body adequate rest. Without recovery time you risk overtraining. Too much exercise limits your progress and your body becomes catabolic, meaning it begins to degenerate. Eventual loss of lean muscle mass and bone density occurs. How can your body thrive when you don’t allow proper healing? No amount of exercise will positively affect your body if you are in a state of overtraining.

6. Integrative Training

You know how quickly I get bored… Well, it’s true that variety is the spice of life, even in maximizing workouts.  You need to shock your system into changing by integrating new fitness routines into your regimen; if you stick with the same old program, your body will adapt and stop making progress. When was the last time you ran a flight of stairs? Try visiting the track and running bleachers for 15 minutes.

BOTTOM LINE: You have to push yourself with intensity and passion to improve your body. Yes, it will be difficult and challenging at times, but that’s how we excel. You have the power to continually change your body for the better; all you have to do is go out and make it happen.

 

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