Optimal fat oxidation -
If we want to burn fat, what are the best methods to do this? Can we come up with some general advice? Fat burning or fat oxidation the term preferred by scientists occurs on a daily basis in virtually all cells of our body. Fat is stored in the form of triglycerides. A triglyceride is made up of 3 fatty acids that are held together by a glycerol backbone hence the name tri-glyceride.
Only fatty acids can be used as a fuel. Therefore triglycerides first need to be broken down into fatty acids.
The fatty acids then need to be broken down further. Fat oxidation refers to the process of breaking down fatty acids. To oxidize fat one needs:. Healthy mitochondria small structures in cells that serve as the power plants of the cells. In these power plants, energy is generated for muscle contraction by burning fuel, using oxygen and producing carbon dioxide.
Supply of fatty acids these are supplied from triglycerides and fatty acids in the blood, as well as triglycerides stored in the muscle itself.
Oxygen transported to the muscle by blood. If fatty acids are supplied to healthy mitochondria and oxygen is present, fatty acids will be broken down to carbon dioxide.
This process is not too dissimilar form burning a log in a fire. You need the fireplace, some wood and oxygen. As mentioned above, the fatty acids we burn can come from different sources.
Fat is stored as triglycerides in different tissues of the body, including muscle. The vast majority of triglycerides in our bodies can be found in fat cells. When we eat, fat will eventually appear in the blood stream and can potentially be taken up and used in the muscle.
When we exercise, our need for energy increases dramatically because muscle contraction is an energy consuming process. Some of this energy will come from fat burning. The availability of fat in the muscle. The enzymes in the muscle to break down triglycerides to fatty acids.
The enzymes in the fat tissue elsewhere in the body to break down triglycerides to fatty acids. The supply of blood to the muscle. The presence of transport proteins to carry fatty acids from the blood into the muscle. The efficiency of transport of fatty acids into the mitochondria we will discuss this in more detail in future blogs.
The number of mitochondria. The quality of the mitochondria and the enzymes in the mitochondria to break down fatty acids. Because there are so many steps, there are also many regulatory mechanisms.
For example, the activity of the enzymes that break down fat triglycerides into fatty acids is regulated. Blood supply to the muscle is regulated as well as the uptake of fatty acids into the muscle and into the mitochondria. Compare this process to a factory. The factory produces goods energy.
For these goods to be produced we need raw materials fatty acids and oxygen. We also need machinery mitochondria and personnel enzymes. There also needs to be a steady supply chain trucks that bring in the raw materials and it is important to remove any waste products CO2 or use them for recycling purposes.
With this analogy it is easier to understand that simply giving one of the workers in the factory more tools, will not automatically mean that the factory can produce more goods and will not mean that is uses more raw materials.
What will really improve productivity is if you could build more factories, with more machines, more personnel and improved delivery of raw materials. This is what training does. By training you generate more mitochondria, more enzymes, more transport proteins, better blood supply to the muscle and faster breakdown of triglycerides into fatty acids.
The end result is a greater capacity to burn fat. Fat oxidation is regulated at many levels and by many processes. It is therefore unlikely that a single intervention will significantly increase fat oxidation in a healthy person it may be different if there is something broken in the factory.
Training is a very effective way to increase the capacity of fat oxidation although this of course does not happen overnight. Additionally, the more fit you are, the lower your resting insulin levels will be, thus allowing you to burn more fat outside of your eating windows.
Due to these factors, you can begin to understand why most fasted cardio sessions are performed at a relatively low intensity -- it maximizes fat burning in the body.
The oxygen deficit created by high-intensity forms of training such as weight lifting or interval training leads to greater overall calorie burning as your body works to restore homeostasis. The point of this is to say that both steady-state and high-intensity interval training can be used to lose body fat.
The mechanisms by which they work are different, but the end result is the same. Fat burning is a billion-dollar industry, yet very few people actually understand the theory and science of what it takes to burn fat, and even fewer know how to apply it to daily life.
And, if you need some help burning extra calories and shifting your body towards a greater fat burning environment, check out Steel Sweat. Steel Sweat is the ideal pre-workout for fasted training. Not only does it include ingredients such as caffeine which help release fatty acids to be burned for energy it also includes several pro-fat burning compounds, such as L-Carnitine L-Tartrate and Paradoxine, which take those liberated fatty acids and burn them for energy.
The Complete Guide to Thermogenesis. How Nutrients Get Absorbed into Muscles. Close 🍪 Cookie Policy We use cookies and similar technologies to provide the best experience on our website.
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Fat Burning vs. What does fat oxidation mean? What Happens during Fat Oxidation? Oxidation: Burning Fat for Fuel As the fatty acids enter the cell, they are stored in the cytoplasm of the cell, which is the thick solution that fills the inner regions of the cell.
How to Increase Fat Oxidation Since most people entering the fitness space are wanting to lose fat, it would make sense to discuss what things we can do to enhance fat oxidation and accelerate fat loss.
Reduce Calories One of these ways is by reducing caloric expenditure, i. Regulate Insulin Levels Earlier in this article, we discussed the importance of hormone-sensitive lipase in the liberating of stored fatty acids from adipose tissue.
Is there anything you can do? And it comes in the form of Exercise As we stated above, increasing your calories out is one of the ways you can tip energy balance in favor of fat loss. Muscle glycogen content Your body has a finite amount of glycogen stored in the muscle. Exercise intensity Low to moderate intensity forms of exercise primarily use fat as their source of energy.
Does that mean you should only perform steady-state cardio when trying to lose body fat? No, not at all. html Arner, P. Human fat cell lipolysis: biochemistry, regulation and clinical role.
Lipolysis — A highly regulated multi-enzyme complex mediates the catabolism of cellular fat stores. Progress in Lipid Research. Holloway, G. Acta Physiologica, , Achten, J. Optimizing fat oxidation through exercise and diet. Nutrition Burbank, Los Angeles County, Calif. Effects of Prior Fasting on Fat Oxidation during Resistance Exercise.
International Journal of Exercise Science. Achten J, Gleeson M, Jeukendrup AE. Determination of the exercise intensity that elicits maximal fat oxidation. Med Sci Sports Exerc. Achten J, Jeukendrup A. Maximal fat oxidation during exercise in trained men.
Int J Sports Med. Venables, M. Determinants of fat oxidation during exercise in healthy men and women: a cross-sectional study. Journal of Applied Physiology, 98 1 , — Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women.
We use cookies and ixidation Optimal fat oxidation to provide the best experience Optimal fat oxidation our website. Refer to Oxidagion Privacy Policy for more information. Burning fat is big Rehabilitation and recovery. Over the oxodation, all sorts of pills, potions, and powders have been released with the single goal of helping the individual who struggles to maintain an ideal body composition. And, for a time, people do experience some success with their individual weight loss ventures - in the short, that is. And before you blame the industry, you need to realize that both sides are at fault. Which athlete oxidtion not want to be the "lean mean fighting Tat Burning oxidatioon is often talked about as oidation road Optimal fat oxidation becoming such a machine. Fat burning Anti-inflammatory diet tips a common topic Optimal fat oxidation conversation amongst athletes and non-athletes. In today's society, as a population, we are not burning enough fat calories and we are eating more fat and more calories than we burn. It is therefore not surprising that people are searching for ways to "burn more fat" ideally ways that do not require too much effort. Many companies have recognized the potential and have jumped on the opportunity and are now selling tools that help you monitor fat burning and supplements that supposedly increase fat burning. But do these things really work?
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