First we need to track back and look at energy storage and energy usage in the body as a whole.
As a reminder, when we talk about energy balance we’re really talking about the law of conservation of energy.
Calories coming in from food being equal to the calories we expend via all the various output processes we have (metabolic rate, exercise, non-exercise activity thermogenesis, thermic effect of food, body heat production, etc.) plus the calories stored.
As an example, in the June edition of Alan Aragon’s Research Review, Alan mentioned an overfeeding study by Levine and colleagues.
Two-thirds of the increases in total daily energy expenditure were due to increased non-exercise activity thermogenesis (NEAT), which is associated with fidgeting, maintenance of posture, and other physical activities of daily life. How energy in affects energy out includes differences in the thermic effect of feeding between diets of different protein intakes.
Different foods and different macronutrient breakdowns do NOT have the same metabolic effects.
Now it’s important to realise that the number of fat cells (adipocytes) we have as an adult does not change nearly as much as their size and fat content. So to a certain extent, rather depressingly, once you create new fat cells you are not really going to lose them. First,  let’s look first at what it takes to put fat into a fat cell and what it takes to release it from a fat cell. So we can said to be in a state of fat balance when the amount of fat going into the cell is equal to the amount of fat leaving the cell. Therefore if we knew what regulated each of these processes then in theory we could perhaps work out a way to increase fat release and decrease fat storage, right? As the diagram below shows, all of these players are regulated by the one and only… INSULIN!
So if we don’t need the fuel for energy immediately does that mean the excess energy is going to cause us to gain fat? BUT (and this  is the point SO many people miss) just because we store this energy as fat right now, does not mean we are going to put on body fat. Now the 24 figure is arbitrary but you get the point, it needs to be over a prolonged period. So fat gain is determined by the NET EFFECT over a prolonged period of these continual fat storing and fat releasing cycle (see diagram below). Honestly, it’s not the carbs making you fat (or the dietary fat or the protein for that matter). OK, if you did ask one of those questions then you deserve some credit because you were at least paying attention to the previous section when I talked about the 3 processes regulating fat movement in and out of the cell. Think about a practical situation where this rock bottom insulin level may be present: a ketogenic diet. On a completely different diet at the opposite end of the spectrum, a high-carb diet, while this will mean a reduced level of lipolysis, it also means much less incoming fat via RE. When we start focusing on fat movement in and out of an adipocyte,  it’s easy to get lost in the notion that the more lipolysis (fat release) that happens the more fat loss will result.
So you can have all the lipolysis going on you want but if you  don’t have sufficient energy demands for oxidation to be required, then those liberated fatty acids will just be returned to storage again. Meaning, is it possible to drop more body fat on a very low-carb diet as opposed to a diet higher in carbohydrates and lower in fat, when calories and protein are matched? In THIS study from 2007  in the Journal of Clinical Endocrinology and Metabolism, 17 obese men received 4 wk ad libitum high fat-low carbohydrate (HF-LC) (66% fat, 4% carbohydrate) vs. Importantly however, both protein and calories are matched in a subgroup of 6 men who participated but with isocaloric feeding.
The study was a 4 week crossover study carried out in a metabolic lab (4 weeks on one diet, followed by 4 on the other.
There were no differences in extent of the body composition changes experienced on either diet. What I will mention is that, as alluded to earlier, different macronutrients absolutely DO have different hormonal and metabolic effects in the body. So there are certainly other factors to consider when deciding on a dietary approach or the usefulness of a diet. Just because we’re burning more fat, does that mean we are burning the fat that is stored in our fat tissue? On a high-fat diet or after we eat a high-fat meal, we are going to break the triglycerides in food down to fatty acids and glycerol. But even beyond all that, even when fat IS released from fat cells, that still doesn’t necessarily mean we are actually losing fat. BUT (there’s always a but in nutrition) if we look at what actually happens in the process of fat and carbohydrate metabolism it starts to become clearer that fat loss really will be determined by caloric intake, with most other variables being equal (including protein intake, which is often forgotten about in studies). Lifting weights regularly will help in the fat burning process, and is an important part of the weight loss equation. Many people perform endless hours of cardio thinking they will burn the most stored fat that way, but when you're done with that cardio workout you're done burning calories. Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning around 60 calories per hour while sitting and watching TV, you would be burning 70. With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, but this will also depend upon the exact intensity and duration of the workout. Women who weight train won't increase their muscle size much, just their muscle's density and strength. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Individuals who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. Nearly everyone wants to tone up and burn fat, however, many grow discouraged trying to wade through all the contradicting workouts that make promises they can’t keep. Compound lifts target fast-twitch muscle fibers, and these are responsible for power and maximum strength movements.
Choosing fundamental lifts such as presses, pulls, squats and deadlifts are the best exercises to build muscle and burn fat, because these compound exercises involve multiple joints and muscle groups.
DisclaimerThis site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice or professional services.
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As our intensity of activity increases, we begin to burn a lower percentage of calories from fat.
To burn more fat, it's time to put the focus off solely counting calories and on to protein.

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Of course deep-fried hot dog, pizza, French fries, potato chips, and hamburgers are not examples of healthy fats.
The fats you should eat, especially if you want to lose weight and maintain a healthy weight should come from unsaturated sources. Another great idea is to put an egg into the middle of the avocado where the seed normally sits.
So now that you know that you will Burn More Fat by Eating Fat, let’s touch on how healthy fats also help you Builds Muscle, and process other nutrients more efficiently. Healthy fats incorporated into a healthy portioned nutrition plan along with an effective exercise program will have you increasing muscle.
As for nutrient processing, many nutrients including vitamins A, D, E, and K are fat-soluble. For most people just seeking general fat loss advice, the term fat-burning will simply mean that they’re losing body fat. More specifically we’re talking about the 1st law of thermodynamics, a version of the law of conservation of energy, adapted for thermodynamic systems (Physics FTW!).
But even from an instinctive point of view we know this doesn’t practically play out. The subjects’ bodies respond to the increased caloric intake by increasing body heat production, turning up thyroid activity, increasing subconcious fidgeting and being capable of expending more energy during workouts. So I’ll lay out what I feel are some important points and then refer you to this post by Dr. If there is a way to do this without changing calories then we have found our holy grail of a metabolic advantage to a certain way of eating. Insulin promotes the processes involved in fat storage and inhibits the processes of fat release. If we focus narrowly on one thing (in this case, one action of one hormone) then we miss the bigger picture. Carbohydrate intake is super low, protein intake is low to moderate and so insulin levels are as low as we could wish for.
Well, as we’re now eating a high-fat diet (70%+ of daily calories) there are a lot more fatty acids available in the bloodstream after the fats are digested.
So while both diets have very different effects on the processes of fat storage and fat release, the net effect is essentially the same, all other things being equal. We are taking stored fat (in the form of triglycerides) breaking that down into fatty acids and glycerol, and releasing these free molecules into the bloodstream. But as was demonstrated, this will be essentially voided by the increase in re-esterification of fatty acids. This gives us a much better comparision and a way to assess the validity of a metabolic advantage of a low-carb diet.
All I’m saying however is that when calories and protein are matched, the simple practice of eating more fat will not lead to greater fat loss in and of itself. We’ll then have a ton of fatty acids readily available to be used for energy production. If you have dysregulation of the hormones that affect lipolysis, leading to poorer fat mobilization or release from the cell, then you could be in a situation where you are not dropping body fat despite only putting a small amount of fat into fat cells.
However, I believe this just comes down to whether the person is metabolically flexible or not. Of course, the most important key to burning fat is watching what you eat, because there is no amount of exercise that can offset a poor diet.
However, adding 1 or 2 pounds of muscle to any person would be hardly recognizable, yet the additional muscle would help to burn up to 50 calories per day, per pound of muscle. Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you're done. NOw, if you are one of those people who think big deal, an 10 extra calories, simply multiply that by 36, and you can clearly see what a huge difference it makes in your daily calorie expenditure. In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place. The amount of protein your baby needs to develop requires the baby to steal protein (muscle) from you! A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core. These exercises are better than isolation exercises, because they are safer and make the body move as a single unit rather than in pieces. A couple examples of isolation exercises include the biceps curl or the quadriceps extension.
So I am here to take the mystery out of building muscle and burning fat, I recommend sticking to the basics. Targeting the fast-twitch fibers will build size and burn fat since these muscles have a high metabolic demand.
The more joints and muscles involved in an exercise, the more energy you use and the more fat you burn.
If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner. Okay, it’s true that exercising first thing in the morning after an overnight fast burns more fat during the exercise session.
But, we are burning more total fat calories, because we need more fuel to exercise than we do to sleep.
The focus should not necessarily be on the fat you burn during your exercise session, but the amount burned throughout the day (along with the fat consumed).
The rate of fat used is higher during strenuous exercise, because the metabolic rate increases faster than the percentage of fat used decreases. So, if you and a buddy are both on the treadmill running at the same rate and weigh the same, but you had been regularly running for a year and your buddy just started, you would burn more fat due to a faster metabolic rate and use a higher percentage of calories from fat.
Even better, when you get them your automatically eligible to win a free month of women’s only boot camp! According to Esther Blum, MS, RD, high-protein foods take more work to "digest, metabolise, and use, which means you burn more calories processing them." Eating adequate protein also ensures that you keep your precious muscle tissue — something that is often lost with a low-calorie or low-protein diet. The late 80’s brought on the onset of the low fat diet, and it has become a yo-yo of truths and myths since.
These foods will not create trim body and have been part of the plague of obesity and disease.

These monounsaturated (MUFA) and polyunsaturated (PUFA) fats come from foods like fish, seeds, nuts, leafy vegetables, olive oil, coconut oil, hummus, and avocados. Avocado toast is a bite of goodness gives you a punch of three macro-nutrients that will give you a kick of energy.
Again increasing muscle mass is vital to increasing metabolism and burning calories while at rest and when exercising.
Remember to make a third of your daily calories coming from healthy fat so you can begin to establish some healthy changes.
However, to someone with a deeper understanding of human metabolism it will be seen as a slang term for fat oxidization. I mean there are many people who stay the same weight (or at least within a few pounds) over long periods of time (say 12 months or even many years) without hitting the exact same calorie intake everyday. If someone is malabsorbing food and excreting potentially usable calories then energy out is increasing. But if we continue to put on fat, the cells can’t just stay getting bigger and bigger, so we create new adipocytes to store the excess fat. So as some of you bright sparks noticed, we can affect these processes to some degree by manipulating insulin. If you’re metabolically flexible you should be able oxidise fat when you need to and oxidise glucose when you need to. If you're trying to lose fat, and you are not actively lifting some weight, you are doing yourself a HUGE disservice, and I am here to explain why. If you have come to this page looking for ideas about lifting weights here are some good ideas to help you achieve results much faster. This is just another bonus to weight training, and exercise science calls this the "Afterburn Effect". When you go a step further and figure out the total on a monthly rate, it becomes even clearer how regular participation in a weight lifting will increase your calorie burning and fat burning capacity.
If you still have trouble believing lifting is better for burning fat than Cardio, please take a close look at the image below!
More importantly for fat loss, these exercises again recruit more muscles to work at once, increasing the metabolic demand and burning more fat. Of the three factors (fitness level, intensity and diet) that affect the three choices of fuel (carbs, protein or fat), intensity level makes the most impact. If you exercise moderately first thing in the morning on an empty stomach, more fat is utilized than later in the day when meals are consumed.
There are several reasons to exercise in the morning on an empty stomach, but the bottom line is to exercise when it feels best for your body and when it best fits your schedule.
Manufacturers marketed low-fat and no-fat everything, and consumers responded by chowing down.
Healthy dietary fats help with energy, protects your organs, maintains cell membranes, it helps the body absorb and process nutrients more efficiently, and it helps the body burn fat.
A metabolic study released in 2011 examined the adults ages 25 to 45 that increased their healthy fat consumption had higher protein concentrations and increased size of muscular cells versus the group that had lower levels of healthy fat intake.
Because while fat storage occurs at meal times, the periods between meals and during sleep, we will release fat from fat cells. If, after 24 hours, you have used all of the fat you have consumed, it will not be stored and you will maintain your weight. An overnight fast leaves you in a state of higher levels of free fatty acids and lower insulin levels.
Science has shown that our bodies should have a third of our daily calories come from healthy dietary fats. A gram of fat packs more than twice as much energy than a gram of carbs or protein gives you. So another benefit of the healthy fat is that it stays in the digestive system longer than other nutrients which in turn can help to stabilize blood sugar levels as well. These deficiencies may bring on dry skin, hair loss, muscle cramps and pains, blindness, brittle bones, and abnormal blood clotting, just to name a few.
She demonstrates how her clinic has reduced obesity and Diabetes Type II by applying similar principles.
When we overeat the body initiates responses to increase energy expenditure in an attempt to maintain leanness.
So it’s natural to presume that this means just go on a diet that keeps insulin low, which in turns keeps lipolysis higher. So while fat leaving the cell via lipolysis has increased, fat entering the cell via RE has also increased, so the NET RESULT IS THE SAME! Yep, they’ll be re-esterified and attached to a glycerol backbone and stored away as triglycerides again.
Additionally, lifting heavy weights increases muscle fiber recruitment, meaning more muscles are utilized to complete the lift. The percentages of each that are used shift depending on our level of fitness, intensity level and diet (including time from the last meal). The more fat in your diet, the more you will be able to use it as energy during moderate exercise. Keep in mind the fat you are consuming should be balanced with the fat and calories you are expending. Science has shown that this was stripping our bodies of a much-needed nutrients, and really helped launch the movement of increased obesity. So this little healthy fat addition to your toast helps revs up your calorie burning furnace because the fat helps fuel the calorie burning process which helps maintain your metabolism. Vitamins are also key to maintaining energy, focus, and muscular health, all of which contribute to maintaining a healthy weight. More muscles used means more calories burned, and more calories burned equals more fat burning. The reason this had an impact on obesity is that food manufacturers replaced fat with loads of sugar, salt, artificial everything, corn syrup, and nutrient deficient additives. The more fat you eat, the less carbs you will be able to store for energy (and then performance suffers.
Attention should be focused on getting in regular workouts to experience the wide range of benefits available from exercising, including burning fat. Science has shown us that you will burn more fat by eating fat, creating a leaner and slimmer body.

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