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FAT LOSS: FIXED FACTORS

admin — Fri, 08 May 2009 13:12:33 +0000

Gender. There are major differences between males and females in fat loss responses to exercise. Female fat cells are predominantly less lipolytic than those stored around the abdomen of males, and are hence less responsive to exercise. Most researchers now agree that this has a biological function in providing females with an energy reserve for reproduction. There is some suggestion that female gluteal-type fat cells may even be resistant to some types of activity, such as high intensity exercise in younger, pre-menopausal women. Studies carried out at McMaster University in Canada have also shown that, unlike males, female athletes seem to be less effective in ‘carbohydrate loading’ for long endurance events such as the marathon.4 (Carbohydrate loading is a technique whereby large amounts of carbohydrate are eaten 3-4 days before an event in order to ‘fill’ the glycogen reserves which supply immediate energy for the event. This ‘suggests the capacity for glycogen storage is decreased in females and they prefer to use carbohydrate for immediate energy rather than storage.)

Differences in the hormonal environment and body composition lead to a greater fat loss response to a set exercise load in men, and a guaranteed response to almost any form of exercise in younger men. Biomechanical differences and the higher proportion of body fat in women make them more efficient at some forms of exercise, thus using significantly less energy than men for a set exercise stimulus. It has been estimated, for example, that an average-sized woman will use approximately 40 per cent less energy than an averaged-sized man in walking an equivalent distance. Swimming involves an even greater energy differential between genders because of the higher proportion of body fat and the lower centre of gravity in females (enabling them to float more effectively and maintain a more efficient body position). Research at Leeds University in England suggests that females may also eat more after exercise than men, thus making up for the extra energy used during the activity.

All of this has led Dr Gilbert Gleim, a US exercise scientist, to conclude that: . . As an isolated weight loss modality . . . Exercise should not be counted on to produce desired weight reductions (in women) unless the woman is committed to many hours of exercise a day’.

Exercise prescriptions then need to take account of the greater lipolytic resistance which occurs with reduced energy balance, greater compensatory eating and the reduced muscular response

To resistance training. All of this suggests a need for a significantly greater total amount of exercise in females in order to achieve the same fat loss benefits from exercise as a man. On the more positive side, any amount of exercise in women (as well as men) has been shown to improve health profiles such as blood pressure, cholesterol, blood sugars and feelings of well being, even if it doesn’t have a major impact on body fat. Older females, with a higher proportion of upper body fat, might be expected to respond more like a man, at least in the reduction of their upper body fat to a given exercise load.

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WHAT IS FAT?

admin — Fri, 08 May 2009 11:53:10 +0000

Fat is a highly valuable substance which exists in some form in many plants, seeds and animals. In plants and seeds, it is mainly stored in the form of oils. In humans and animals it’s stored in body tissue known as adipose tissue, which is made up of many fat cells or adipocytes. The main types of fats in plants and animals are called triglycerides. The main function of the fat cell is as a storage reserve of these triglycerides for energy, but it also has secondary functions of providing a ‘cushion’ or protection for the organs of the body and insulating against heat loss. Before it gets into the fat cell, fat in the bloodstream also acts as a transport medium for fat-soluble vitamins such as vitamins A, D, E and K.

While triglycerides are the main type of fat used by the body, two other fats, cholesterol and phospholipids, also have important functions. Cholesterol is a waxy fat-like substance which is used for the production of certain substances such as sex hormones, and in the structure of cell membranes (cell lining). The phospholipids make up part of the structure of every cell, particularly the cell membrane. In our diet, almost all of the fat is in the form of triglycerides with only a small amount of cholesterol and phospholipids.

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RECOMMENDATIONS FOR WEIGHT LOSS: GET MOVING

admin — Thu, 23 Apr 2009 03:44:19 +0000

An active lifestyle is extremely important for everyone, regardless of whether they want to lose weight. Time and again, studies have shown that those who exercise regularly tend to live longer and feel more satisfied with themselves than those who never get off the couch. Just think of the people that you know. Chances are that those who get out and move around regularly are more energetic and vital than those who don’t.

If you’re just launching an exercise program, the important thing is to start slowly. Five minutes of something as simple as walking is enough at first, especially if you’ve been inactive. Just increase the length of your walks by about 5 minutes a week, until you’re getting 45 to 60 minutes of exercise at least 5 days a week.

This doesn’t mean that you need to spend all of that time on a treadmill or stairclimber. There are dozens of activities that can provide an aerobic workout. The choice is up to you. Dust off your old 10-speed bike and go for a ride. Play a couple of sets of tennis, or sign up for an aqua-aerobics class at the local YMCA. Find an activity that you enjoy. That way, you’ll be more likely to stick with it.

Also, try varying your exercise routine so that it doesn’t become tedious. If you ride a stationary bike for 45 minutes on Monday, go for a walk in the woods on Tuesday. Or take your bike outside on the patio for a change of scenery. Once in a while, throw in an activity that you’ve never done before, like rock climbing or inline skating or tai chi.

And don’t overlook the little things that you can do to enhance your health and fitness—and burn a few extra calories. Instead of driving around the supermarket parking lot three times, looking for the space closest to the door, leave your car out in the hinterlands. Clean out the garage, rake up the leaves in the yard, or hang the laundry outside rather than using the dryer.

Over time, activity and exercise will become a natural, even en¬joyable part of your life. Have faith and give it a try.

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