Fat Loss – A Simple Guide
If your primary goal is dropping fat whether for health, sports performance or to shape your physique your first point of call should always be diet. Fat is primarily stored in designated fat storage cells called adipocytes. For the most part, adipocytes are located just under the skin throughout the body as well as in regions surrounding vital organs (for protection) called visceral fat.
Eating healthy, nutritious food has a myriad of benefits but if your goal is to lose weight it’s all about how much food (healthy or unhealthy) you’re putting in your body. The basic concept is “calories in versus calories out.” This refers to the idea that as long as you eat fewer calories than you burn, you’re bound to lose weight.
When it comes to reducing calorie intake failing to plan is planning to fail. Consistently being able to stick to a plan is key for weight loss success. Having snacks that are high in protein and also readily available is a great strategy for curbing hunger when you’re too busy to shop and cook. You could try things like having chicken strips and vegetables precooked and frozen for an easy 7min stir-fry, alternatively Casein Custard is a low calorie snack that really satisfies those sugar cravings we all experience from time to time. Fat Loss – A Simple Guide
Once food intake has been addressed the next step is moving more. This is important as in order for fatty acids to be oxidized, they must be transported into the cell’s mitochondria. Most fatty acids are transported into the mitochondria using a shuttle system called the carnitine shuttle. After exercise an individual burns more energy, which is primarily used for muscle cell recovery and glycogen replacement with the muscle. This elevated metabolic rate is termed excess post exercise oxygen consumption (EPOC). EPOC appears to be greatest when exercise intensity is high. For example, EPOC is higher after high intensity interval training (HIIT) compared to exercise for a longer duration at lower intensity EPOC is also notably observed after resistance training, due to additional cellular repair and protein synthesis needs of the muscle cells resulting in a larger energy requirement after exercise to restore the contracting muscle cells to pre-exercise levels.