For those of us that want physique excellence and are striving for our best body, that information won’t cut it. Most people talk about burning body fat as a simple thing but it really means that the body is working harder and producing more ATP.  Our body always uses ATP for energy but the degree of ATP depends on food intake, training, hormones and other factors. Now various factors effect blood flow such as hormones, aerobic exercise in longer time periods, body temperature.
My first attempt at losing fat involved doing endless running on the treadmill and eating a low-fat diet.
I saw a guy called Justin Robbins make a huge fat-to-fit transformation where he lost 65 pounds in 2 years, and I noticed that while losing the weight he gained a lot of muscle mass. This led me to study bodybuilding for hours each day, and one thing I learned was that muscle burns fat. When you burn more calories at rest, it’s much easier to achieve a caloric deficit and thereby lose fat.
The more muscle mass you have, the better you will look (as long as you build it in the right places). This means that I have 28.7 pounds of fat around my body (almost all of it is around my lower waist, hips and thighs). Now, consider if I hadn’t gained that 40 pounds of muscle mass since I started training. In that case, I would be 165 pounds of skinny-fat at almost 17% body-fat instead of 205 pounds at 14% body-fat.
Now, if you look at the monthly numbers, that’s not a whole lot of muscle, so the conclusion is that you should start building muscle mass as early as possible. The strategy I use to help my skinny-fat clients build muscle mass is to first have them master basic bodyweight exercises. Once they can do 15 perfect form pull ups, we move on to a bodybuilding program which follows Serge Nubret’s Pump Training principles.
Im 6’0 171 and do pullups for 5 reps with 40lbs attached and can get 15 pretty easily when fresh.
The type (meal composition) and amount (frequency and quantity) of carbohydrate ingested determine your body’s secretion of insulin, the central hormone that stimulates fat burning for energy or directs fat to be stored. Dawn is a Certified Nutrition Consultant (NC) from Bauman College of Holistic Nutrition & Culinary Arts. Several studies have shown that resistant starch has many benefits to humans, including fat loss, improved insulin sensitivity, gut health, better digestion, and reduced appetite.
Type 4: Chemically modified starch, which doesn’t occur naturally, like hi-maize resistant starch.
Americans only take in about 5 grams per day, much less than the minimum of 6 grams per meal recommended for health benefits. Daily supplementation with something similar to Bob’s Red Mill Potato Starch (or any brand) is a simple way to reach your daily resistant starch goal. It’s too basic.  We know what good nutrition is but do we really know how body fat is burned?
Fat is stored triglyceride and a little water and the process of getting it out of the cell is regulated by a enzyme known as hormone sensitive lipase or HSL. So we see that blood flow is the most important step or else the same fat you just worked so hard to break down will get restored.


This is where the enzyme carnitine will come in to “push” the fat toward the liver or muscle to be used for energy So we see that carnitine enzyme is important so how do we activate it? Erratic blood sugar from eating low-nutrient density foods and simple sugars (refined carbohydrate, fruit and refined sugar) diminish insulins control over optimal use of calories instead directing energy to be converted to fat and diminishing fat from being burned for energy leading to major metabolic disturbances such as high blood pressure, inflammation and difficulty managing weight. Healthy fat (macronutrient) from whole food sources, lean protein (macronutrient) and fiber (micronutrients and phytonutrients).
It has several benefits to humans, including better digestion, reduced appetite, better insulin sensitivity, and fat loss.
It feeds healthy bacteria, reduces risk of bowel disease, and even enhances nutrient absorption from food. Experts recommend 6 grams per meal, but most Americans only take in a total of 5 grams per day. Best of all, you can take your favorite starchy carbs and increase their resistant starch content. However, by following some food preparation and planning, along with possible supplementation, you can easily reach the recommended daily intake of resistant starch.
One breakfast study with resistant starch found improved blood glucose and insulin levels at 90 and 120 minutes, along with greater perceived fullness and satisfaction. Several studies have shown that the addition of resistant starch helps lower blood glucose response to a meal.
Optimizing insulin sensitivity means you can partition nutrients more effectively and improve nutrient flow to the muscle, potentially adding more lean mass and reducing body fat accumulation. Initial studies show resistant starch may increase the absorption of important minerals such as magnesium and calcium.
The addition of resistant starch to the diet of rats reduced lesions, which are a risk factor for colorectal cancer.
Resistant starch helps improve glycemic control and the insulin response to food, two important factors in diabetes development and management.
Portion size and the energy density of foods are hugely important to losing fat and staying lean. Based on the other benefits provided by resistant starch, it’s not surprising that it may actually help you burn fat. Low intensity levels and HSL will be impaired greatly, exercise hard with moderate to low carbohydrates and you’ll activate HSL pretty good. She teaches adults and kids cooking classes at Lake Tahoe Community College through Connect Education and at regional elementary schools.
However, as with fiber, it’s also important to build levels up slowly to avoid any digestive or gastrointestinal issues.
Basing your diet around satiating foods will help you maintain a healthy body fat level with less effort.
Interestingly, resistant starch may also provide the “second meal effect,” meaning it helps decrease the glycemic response to a subsequent meal. This can be important for staying lean and even energy levels, especially in people with diabetes, obesity, or metabolic syndrome.
Although research on this is still in its infancy, poor gut health has been linked to many serious health conditions, along with being important for body composition. They also found an increase in cells that express a protein called IL-10, which helps regulate the body’s inflammatory levels.


The extent of the role played by our gut on health, disease, and body composition is only just being discovered.
When replacing normal, easily digestible starch with resistant starch, it helps reduce the energy density of the diet. The combination of improved satiety, reduced caloric intake, low energy density, and improved glucose tolerance and insulin sensitivity makes it a perfect fat loss tool.
Postprandial effects of resistant starch corn porridges on blood glucose and satiety responses in non-overweight and overweight adults. The main hormones are insulin and catecholamines, every other hormone as little to no effect on HSL.
A community educator, Dawn speaks about the impact of nutrient-dense food and healthy behavior and lifestyle choices.
It then passes to the colon to be fermented by microbiota and transformed into resistant starch, which functions in a similar way to fiber.
It’ll also help you avoid overeating or binge eating and, of course, it’ll help you lose fat.
However, research has already shown that resistant starch has a positive impact on glucagon-like peptide-1 (GLP-1), a potent anti-diabetic incretin.
The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. It’s common knowledge that the catecholamine, adrenaline and noradrenaline are powerful fat burning hormones and rise during activity. Wise Way Nutrition is an educational and strategic consulting service that purposefully educates people about the impact food choices have on health, potential (progress and development) and happiness (confidence and peace). One particular favorite in the fitness community is overnight proats (protein and oatmeal), which provides a large amount of resistant starch.
Furthermore, one study in an animal model found a positive effect of resistant starch in diabetic rats and over 20 human studies have found a positive effect on insulin and glucose management. Dietary native resistant starch but not retrograded resistant starch raises magnesium and calcium absorption in rats.
The main way to activate the carnitine enzyme is to deplete muscle glycogen, so some has to be there.
The effect of a pre-load meal containing resistant starch on spontaneous food intake and glucose and insulin responses.
Energy-balance studies reveal associations between gut microbes, caloric load, and nutrient absorption in humans. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. Another study published in the British Journal of Nutrition found that adding 24g of resistant starch to two separate mixed meals resulted in test subjects ingesting 300 fewer calories over the following 24 hours. Dietary resistant starch upregulates total GLP-1 and PYY in a sustained day-long manner through fermentation in rodents.



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