Thursday, October 06, 2016

New research shows why exercise helps fat loss....

 Today's Post:  Tuesday, 10-6-2015

1.  New information on how exercise burns fat and causes added bone growth instead of fat growth thus also causing less fat addition!

When muscles are exercised in a way that they are exerting significant force, this research finds that they release the hormone Irisin.

This causes some fat to turn from white to brown by adding mitochondria which then raises metabolism and burns more calories than the exercise itself.

But THIS study also found out that such exercise causes the stem cells that would have added more fat to a different form that builds bone instead.

AND, this effect also helps optimize calcium so that the heart has enough as an electrolyte while sending any excess to bone building thus reducing atherosclerosis.

AND, exercise also reduces chronic inflammation further protecting the heart!

This is in addition to adding muscle which then burns more calories 24 hours a day and three times as much per pound as the fat it replaces tending to cause a net loss of weight. 

Lastly, after the exercise, if it was strenuous for each exercised muscle, whether from slow rep strength training with relatively heavy weights or fast vigorous bursts of cardio,
for up to several hours extra calories are burned as the body rebuilds the muscle that was so heavily used.

Summary, if you do overeat calories or even health OK carbs such as sweet potato or a second serving of organic fruit or occasional real sugar,
effective strength training with relatively heavy weights or bursts of vigorous or fast cardio with rests or slower parts in between bursts will send those calories to build muscle and bone and new mitochondria instead of to fat storage!!

You will burn more calories that day than the calories of exercise you used while exercising. 

You will gain bone and muscle while you are eating fewer calories instead of losing them.

And, you will lose fat only instead of losing fat and muscle.

Your metabolism and daily calories burned will go up instead of down.

This ensures you will be much more able to keep off the excess fat you lose!

2.  Here's the study:

“If you are lacking in motivation to exercise this fall, some research led by a University of Florida researcher may inspire you to jump-start your fitness regimen. According to the new study, while exercising, a hormone is released that not only helps the body shed fat, but also prevents it from forming.

you are lacking in motivation to exercise this fall, some research led by a University of Florida researcher may inspire you to jump-start your fitness regimen. According to the new study, while exercising, a hormone is released that not only helps the body shed fat, but also prevents it from forming.

In the previous study, the Harvard-affiliated team also found that as irisin levels rise through exercise, the hormone switches on genes that convert white fat into brown fat - the "good" fat. This conversion is beneficial, as brown fat burns off more excess calories than exercise alone

Dr. Li-Jun Yang, a professor of hematopathology in the Department of Pathology, Immunology and Laboratory Medicine at the University of Florida College of Medicine, directed the new research.

Dr. Yang and colleagues aimed to understand the role of irisin in humans better and increase the knowledge base of how the hormone helps convert calorie-storing white fat cells into energy-burning brown fat cells.

The researchers note that they believe the research to be the first of its kind to explore irisin's effects on human fat tissue and fat cells.

According to the researchers, irisin hormone - which surges when the heart and other muscles are exerted - may also inhibit the formation of fatty tissue.

The study findings, published in the American Journal of Physiology - Endocrinology and Metabolism, confirms previous conclusions that irisin may be a promising target to support people with obesity and type 2 diabetes.

Irisin works via a mechanism that boosts the activity of genes and a protein that are crucial to turning white fat cells into brown fat cells. The researchers also found irisin to have a role in burning fat by significantly increasing the amount of energy used by brown fat cells.

Dr. Yang and team conducted the research by collecting fat cells donated by 28 participants who had undergone breast reduction surgery. Scientists exposed the fat samples to irisin, and as a result, saw an almost fivefold increase in cells that contain the UCP1 protein - a protein crucial to fat burning.

"We used human fat tissue cultures to prove that irisin has a positive effect by turning white fat into brown fat and that it increases the body's fat-burning ability," says Dr. Yang.

Fat cell formation significantly suppressed by irisin hormone

Among the analyzed fat tissue samples, Dr. Yang and collaborators found that irisin suppresses fat cell formation by reducing the number of mature fat cells by 20-60 percent, when compared with the control group.

This finding indicates that the irisin hormone reduces fat storage in the body by hindering the process that turns undifferentiated stem cells into fat cells, while also promoting the stem cells' differentiation into bone-forming cells, the researchers say.

More than two thirds of U.S adults are considered to be overweight or obese. While there is no single approach to prevent or treat overweight and obesity, exercise in combination with behavioral treatment and diet can aid weight loss. The knowledge that the body produces small quantities of fat-fighting irisin emphasizes the importance of regular exercise.

"Instead of waiting for a miracle drug, you can help yourself by changing your lifestyle. Exercise produces more irisin, which has many beneficial effects including fat reduction, stronger bones, and better cardiovascular health."

Dr. Li-Jun Yang

Irisin's role in regulating fat cells sheds light on the way physical activity helps people stay slender, says Dr. Yang. "Irisin can do a lot of things. This is another piece of evidence about the mechanisms that prevent fat buildup and promote the development of strong bones when you exercise," she adds.

This study adds to increasing information regarding irisin's health benefits. Previous studies by Dr. Yang's group found that irisin improves heart function by boosting calcium levels that are critical for heart contractions.

They also showed that the hormone reduced arterial plaque buildup in mouse models by preventing inflammatory cells from accumulating, thus reducing atherosclerosis.”

Exercise hormone sheds fat, 'helps people stay slender'
Scientists have found that the hormone irisin, which is released during exercise, may help the human body to shed fat and prevent fat from forming.

3.  The strategy to make this work well and also be easy to begin and safe is to begin at a level that is quite easy.  Then make the exercise mildly to moderately challenging during an adjustment session.  Then increase your effort just a little bit at each session.

Dr Al Sears teaches this in an interval cardio style for calisthenics or running up hills.

He calls his system PACE where the P stands for progressive.

The slow rep strength training coach guided system used by The Perfect Workout uses this. People who go to their sessions two days a week for only 20 minutes of exercise in 30 minutes gradually are able to add weight in each exercise.

I went for a while to learn their style once a week while doing my own version with dumbbells at home once a week. 

Now I do four sessions at home each week two sessions a week of upper body exercises alternating with two sessions a week of leg exercises.

I find I get more progress with less of an over-exercised feeling by adding weight a bit faster than their program and using fewer repetitions than their program does.

(They have you do about 30 repetitions before they jump the weight.  I find that by using a lower number of repetitions more like 5 to 25 and increasing the weight once I can do 20 to 25 it’s less wearing but is a bit more effective at building strength.)

To give you an idea of how progressive this is, I began with a 35 pound dumbbell and 9 repetitions with each hand on one exercise and now do 20 repetitions with each hand with a 50 pound dumbbell with each hand on one arm exercise.

On another exercise, I began with 25 pounds and 20 repetitions for each hand and now just jumped to 50 pounds from 45 and do 7 repetitions with each hand.

For leg exercise, I’m at the point where I need to go to the gym and use heavy barbells or a leg press machine like The Perfect Workout uses to have enough weight to be challenging.

The good news is that by gradually increasing the weight in the squats and deadlifts I do using a dumbbell in each hand have worked well enough that my leg muscles underneath the bit of fat I have left feel hard and muscular.

Now by getting to a gym and building up to using twice and then three times as much weight, I’ll have more muscle in my legs and butt and lower back.  That will enable me to add muscle and be less fat too.

I’ve found that the most effective burst cardio I do is the jump rope. 

(Mini-trampolines work as well but take less effort to learn and, amazingly, according to a recent study feel easier while exercising you as hard as fast jump rope sessions!

I found that Jump Sport mini-trampolines out of Australia to have the most usable and durable ones: .)

4.  These exercises can work for even people with over 100 pounds of fat to lose.

For, example Dr Sears had one woman patient who began with only being able to walk slowly for 45 seconds once a day before she needed to rest -- to walking two miles a day where about two thirds of it was race walking for 60 seconds and the other third was walking somewhat briskly for 30 seconds to rest.

During that time she lost 180 pounds!

For those who have the money and a site for The Perfect Workout nearby, you can also get this kind of result there.

This has the added advantage of being able to exercise in privacy with only your coach there.

For some people who don’t live in a place OK for neighborhood walks or worry about people looking at them, this is a great way to go.

It also gets better, faster, results than most people get in gyms.  It’s quieter.  And it’s private too.

The Perfect Workout has some great success stories too. 

Typically they get a professional person who hasn’t time for many exercise sessions a week but can make it for the half hour session twice a week.

Often they find people who go there double their strength and can do things only people younger than they are normally can do.  And they lose 20 to 60 pounds of fat or more in their first year or two besides.

Many women who have bone issues who go there find these improve as well.

With this new research, now we know why that bone building occurs!

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