How Exercising Burns Fat And Gives You Smart Fat

running-on-boardwalk

While we all may not do it regularly, we know that exercise can help keep us healthy and in shape. It is an easy way to lower stress, prevent obesity and diabetes, and helps to improve circulation. The positive endorphins that are released when you exercise can even help fight the symptoms of depression. On top of all this, it can even make our fat “smart.”

 

Wait a second…smart fat? Researchers conducted a study that examined cell activity during exercise. Exercising has positive effects on the metabolism, and can actually boost it to function better. During exercise, the findings revealed that inactive “white” fat cells actually changed to “brown” fat cells, which burn more calories. These findings biologically show why people, who exercise regularly, can maintain healthy, lean bodies.

 

When you exercise, there is a specific hormone released, and it’s pretty incredible. The hormone is called irisin. In the lab experiment, irisin actually boosted activity of another protein in fat cells, which converted them from white to brown fat. While white fat stores calories, brown fat helps the body burn calories. Additionally, brown fat can improve your metabolism and your sensitivity to insulin.

 

Beyond getting rid of fat, irisin has been shown to strengthen bones, but this was found when irisin was mixed with stem cells in the lab. Rather than maturing into fat cells, the stem cells became different cells, in the presence of irisin, which strengthen bones. These were human cells in the lab, not in actual people.

 

These new findings should definitely encourage you to get out and exercise regularly. You don’t have to go out and become a power-lifter or start training for the next Olympics, but 30 minutes of exercise (walking, biking, jogging, swimming, or even yoga) a day can benefit you emotionally, mentally, and physically.

 

Source:

http://www.huffingtonpost.com/entry/exercise-brown-fat-irisin_us_57ffe69fe4b0e8c198a708ea

2016-10-21T14:53:31+00:00

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    I am sorry to hear of your plight. There are many ways to lose weight fast. Not all of them healthy. In fact most are not. 

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    I run my own online health/nutrition/fitness coaching company called "The Vegan Effect" I have helped many lose tons of weight. My one client lost 50 lbs in 60 days!! I would love the chance to work with you. My program is essentially a course in health that empowers people to reach all their lifes goals. If my program is something that you would like to participate in let me know. I do a free initial consultation over skype. 

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    Q: As a diet controlled diabetic I question being able to change my diet(to raw/live foods) while I keep up the same rigorous exercise and fitness program without suffering from too many low readings of which I am prone.The program has gotten me off insulin.I also have diverticulitis and seeds and nuts have been a problem for me in the past. Any suggestions?

    A:

    Thanks for the question. I hope this helps. If you are under a doctors supervision I am forbidden to give you any advice that may alter a doctors advice. They have little to no nutritional training but their word trumps everyone. 

    What I can do is point you in the direction of programs getting the results you desire. Those three are Dr. Neil M. Barnards "program for preventing and reversing diabetes" (DVD,book), Dr. Gabriel Cousins "Raw in 30" program (DVD) and "There is a cure for diabetes" (book), and recently The Gerson Therapy has released a program for diabetes (book). 

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    Q: I've been eating vegan (mostly raw) for nearly 2 years. In the first year, I lost about 60 pounds. I still have about 50 more to lose and it hasn't budged in almost a year. I hear conflicting info about what sort of exercise would be best - cardio vs. strength. And any time I up my exercise, my hunger gets out of control. Any suggestions?

    A:

    Thanks for the question. The most efficient way to lose weight from working out are high rep/low weight circuit training and through HIIT (high intensity interval training).

    Your goal should be to increase metabolism and fat burning potential throughout the day. Both HIIT and circuit weight training are both effective. To be maximized you should exercise for 1 hour 5-6 times a week. You could alternate between cardio days and circuit training days. Here is an example.

     

    Mon: HIIT

    Tues: Circuit training

    Wed: rest

    Thurs: HIIT

    Fri: Circuit training

    Sat: HIIT

    Sun: Rest

     

    Here is an example of a circuit and  HIIT

     

    Circuit. 15-20 reps 1 minute rest between sets. repeat for 20-30 minutes. (feel free to use the template and build your own)

    Upper: pushups

    Lower: Squats

    Core: Crunches

    Plyo: Burpees

    Upper: Clean and press or curl to press

    Lower: Alternating weighted lunges

    Core: Reverse crunches

    Plyo: Step ups 

     

    HIIT (can be done on almost any cardio machine)

    3 minute warmup

    -30 second sprint 

    -1 minute recovery

    *Repeat for 15 minutes to 30 minutes*

    3 minute cool down

    Top fat loss mistakes for cardio and weight training

    Cardio: Doing 1 speed with no resistance cardio. This kills me. Your fat burning potential begins and ends when you do. If it doesn't challenge you it will not change you. Atleast put the resistance on mountain or random. 

    Weight: Resting too long in between sets. Super sets are key here. Work one set while resting the other. Example of a superset is chest press and seated row together. Quad machine and ham machine. Pullup and shoulder press. 

    When you ramp up your metabolism you are going to have to eat more. Losing weight isn't about calories. Losing weight is about nutrient density. Here is a blog I did on eating for fitness and getting lean. http://the-vegan-effect.healthcoach.integrativenutrition.com/blog/2012/05/qa-eating-for-fitness-getting-lean

     

    Hope that answers your question,

    Gary Gibson HHC CPT VLC BMI