Fat burning

introduction

The aim of every person is to burn enough fat at all times in order to prevent the fat deposits from growing on the body. Fat burning is understood to be all chemical reactions in the body that have to do with the absorption, splitting, processing and excretion of fat and its fatty acids.

To simplify the explanation, consider the human body as a motor. Like an engine, the body also needs fuel in order to carry out its tasks (running, walking, working, doing sports, etc.). And the more the body moves, the more fuel it needs. The unit in which fuel consumption is measured is called calories. Every person has an individual calorie requirement (fuel requirement) due to their physical condition and lifestyle.

The term “fat burning” is to a certain extent self-explanatory, as fat is burned during this process. When doing sport, the body needs more fuel to cope with the strain. This energy the body pulls out of the Fat padsthat sit all over the body. The fat from the Fat pads is dismantled and over the Bloodstream transported to the required location. Then the Fats in fatty acids split and then by a oxidation (chemical reaction involving oxygen) converted into energy.

The process of burning fat takes place like many other chemical processes in the body ongoing instead, as the body has to continue to be supplied with energy. The more energy the body needs, the more fat is burned. Sports people therefore have a higher fat burning than people who do less or no sport.

Boost fat burning

In addition to other substances, many hormones are involved in fat burning, which among other things decide whether fat should be stored or burned. The most famous hormones are growth hormone (somatropic hormone) and the thyroid hormones (insulin and glucagon).

The growth hormone ensures the length of the body and limbs, especially in the first few years of a person. However, this hormone does not always work, but only becomes active for a little over an hour at night. The main task of growth hormone is to break down fat from the fat deposits of the body and convert it into the required energy. The body is thus supplied with new energy overnight and after getting up you usually feel relaxed and fit for the new day. In order to do its job effectively and thoroughly, the growth hormone always needs enough protein, vitamin C and vitamin B6.
Another hormone is the glucagon. It is produced in the pancreas and is an antagonist of insulin, which is also produced in the pancreas. Glucagon regulates blood sugar levels. There is always a certain amount of sugar in the human blood in the form of glucose. If this value falls below a certain level, the pancreas becomes active and produces glucagon. This then ensures that the blood sugar level rises again and does not become too high. In special situations, in danger or in shock, this can happen very quickly under certain circumstances. A lot of fat is released and converted into energy in a short time. Similar to the growth hormone, the glucagon also needs a sufficient supply of protein.

Read more on the topic: Lose weight by burning fat

Insulin, which is also produced in the pancreas, has the task of lowering the blood sugar level again if it is too high. So insulin and glucagon complement each other and both ensure that our blood sugar levels remain under control. However, food that is very rich in carbohydrates can cause the metabolism to get mixed up. Then insulin causes muscle cells and fat cells to open up to store energy and fat. A healthy sugar metabolism is therefore important to keep fat burning in order.
In addition to the three hormones mentioned, the thyroid gland produces other hormones that are involved in fat loss. They enter the body's circulation via the bloodstream and regulate body temperature, heart activity and fat loss. In addition to these hormones, there are other substances that have an influence on fat burning. They partially promote fat loss and can be made available to the body through a balanced diet. They include carnitine, linoleic acid, magnesium, methionine, taurine and vitamin C. Carnitine, for example, ensures the transport of fat to the body cells and thus contributes to fat burning. It can be added over poultry, lamb, mutton, ham and cheese.

Linoleic acid ensures healthy intestinal mucosa and thus ensures that enough fat is absorbed and converted into energy during digestion. This means that less fat migrates into the body's energy stores. Linoleic acid is mainly found in cold-pressed vegetable oils. Magnesium is a very important substance in fat burning, as it is effective as a component of various enzymes. Magnesium is mainly found in whole grain products and nuts.

Methionine and taurine have a beneficial effect on fat burning and stimulate many metabolic processes. Vitamin C, on the other hand, is essential when it comes to burning fat. It ensures that a particularly large amount of fat is burned and converted into energy.

If you look at everything together, it quickly becomes clear that a balanced and healthy diet can make a major contribution to effective fat burning, and that it stimulates it sustainably. Additional exercise supports fat burning enormously in the long term and ensures optimal energy production.
The burning of fat can also be inhibited by certain mechanisms. Whenever we consume, for example, sugar or food that is very rich in carbohydrates, insulin is released in the pancreas and fat burning is inhibited. As mentioned, a large part of the fat burning takes place at night. In order not to disturb these processes, one should not consume too many carbohydrates in the evening. The body needs this time to get fat out of the fat deposits and convert it into energy. A long night with enough sleep and few carbohydrates is therefore ideal to activate fat burning and melt the fat deposits.

Read more about this under Lose weight with exercise

Pulse

Often you hear of an optimal one Fat burning pulse. However, this phenomenon cannot be explained as precisely as in the example above. In popular sport, for example, there is this particular one Fat burning pulse Not. If you want to lose fat, it doesn't necessarily matter which one Pulse one chooses the burden, but that one chooses the Stress over a long period of time can maintain. In the first few seconds we the Energy supply mainly from Creatine phosphate and Glycogen carried. Little by little it turns on Fat metabolism one and the energy is from the Fat burning won.

The longer So the load continues, the higher it is Percentage of fat burning in the energy supply. So a longer exposure should at least 40 minutes persist so that the fat burning achieves a high proportion of the energy supply. Only with regular longer loads the body gets used to it to burning fat and can therefore use it effectively. But not only the duration is an important influencing factor, but also that intensity. Very high loads require a fast and large energy supplywhich then often mainly consist of Carbohydrates is won.

It is also important whether you can lose fat or not subsequent nutrition of the athlete. Carbohydrates can also be converted into fat by the body. If the carbohydrate stores are barely learned after an exercise, everything will work Superfluous in fat transformed. So you should rather be carbohydrates in front to take more stress than afterwards. Following a training session, you should mainly use protein. So, to attribute the fat burning only to a certain pulse range makes no sense here, because one should always look at the whole thing and especially that food must be included in his planning.

belly

If you want to lose fat on your stomach through good fat burning, there are a few rules to follow. Only through abdominal muscle training can you tone your muscles and possibly train your six-pack, but the fat does not immediately disappear. A reduction in food in general does not help much either, as starvation slows down the metabolism and thus also hinders fat burning. Fat burning is influenced by factors such as diet, metabolic type, physical activity and health status.

This could also be of interest to you: What type of metabolism am I?

The first goal is to increase the energy consumption so that the energy requirement is higher than the energy supply. To do this, you should drink enough, eat regular meals and, especially in the evening, switch to protein-rich food instead of lots of carbohydrates. In addition, you should do a combination of strength and cardio training to achieve effective fat burning. Muscle is built up through training and more muscle mass results in a higher energy requirement and thus more fat burning. Unfortunately, you cannot directly influence where exactly the body breaks down the fat for burning. However, the body usually gets the fat where it can be found most. If someone has mainly fat pads on their stomach, the body will first fetch the fat there to burn.

to jog

to jog is one of the most effective methods to boost fat burning permanently and the Energy turnover, and the Calorie consumption, to increase. By jogging regularly, the body builds muscles and thus increases energy expenditure. More muscles make for one more effective fat burning. As many muscles in the body work when jogging, this is a good method to optimize fat burning. When you run, the proportion of fat burning and the provision of carbohydrates shifts depending on the person Duration, Training condition and intensity. Studies have shown that beginners at the beginning of about zBurn an ounce of fat. After twelve weeks with the same load, this value has increased 30 grams tripled. The more and the longer you jog, the more fat you burn. When jogging, it is recommended to go on a Interval training to put. That means alternating faster and slower ones To build in phases. This makes the most effective use of fat burning