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From NFPT Personal Trainer Magazine
Is Fat The Real Enemy?
There are several misconceptions concerning fat and the role it plays in
maintaining the adaptability of the human body. For instance, if it were not for fat
reserves we would all surely die.
We will attempt to simplify the physiological aspects of the body’s fat stores and
use of these stores. As a reminder, the body is an adaptive mechanism. Fat is
actually transported and stored in different locations based on the exercise and
activity needs imposed on the body.
Ingested fat is of 2 types, saturated, containing cholesterol; and unsaturated, not
contain cholesterol. Both contribute equally to fat accumulation.
A Calorie Is A Calorie Is A Calorie...
It is also interesting to note that in the absence of dietary fat, excess
carbohydrates and proteins are converted/broken down and stored as fat. The
end result being the same, only the process is slower. For this reason, a calorie, is
a calorie, is a calorie. A high total caloric intake, even low in fat, is more likely to
contribute to fat accumulation than a low total caloric intake consisting of
moderate to high levels of ingested fat. Hard to believe?
Under short-term restrictive dietary conditions (pertaining to those individuals
with average metabolisms), the body is deprived of its needed total calories in the
first place, and it becomes desperate for ingested calories it can use for
energy...even if they are fat calories. When the body’s demand for total calories
is once again met, it then becomes important to restrict the now overabundant
fat calorie consumption, because now these fat calories are surplus, and will be
readily stored in fat cells almost immediately.
Simply put, in relation to low calorie diets, the body’s priority system places
quantity first and then quality. If your metabolism is slow however, the quality of
the low calorie diet becomes more important.
Even with this understanding, it is still obvious that avoiding excess fat intake is
the healthy thing to do. There is no excuse for a healthy diet to consist of more
than 20% fat.
Fat Metabolism...
Let’s take a look at fat metabolism. Fats are broken down in the small intestine
by the enzymes bile and lipase, chiefly synthesized by the liver using its own
cholesterol. The fats are broken down into triglycerides, phospholipids, and
cholesterol. These elements are then packaged up in the form of chylomicrons
and transported via the lymphatic system directly into the bloodstream. These
chylomicrons then pass through the liver where they are again broken down into
triglycerides, phospholipids, and cholesterol. The liver is charged then with
dispatching these elements.
The phospholipids are released into the blood to repair and/or synthesize cell
walls, and to maintain blood lipid levels. The cholesterols LDL and VLDL are either
used by the liver to synthesize fat burning enzymes or released into the
bloodstream for two productive functions. The first function is to make these
cholesterols available for the synthesis of several hormones by certain target
cells. The second, and least known function of LDL, is for the repair of cellular
damage. For the resistance athlete, this translates into the repair of damaged
muscle tissues. LDLs are taken up into the muscle cells and used to repair
intercellular organelles as well as muscle cell membrane damage. After this repair,
there is a “bi-product” expelled back into the blood from the muscle...HDLs. HDLs
are known as the “good” cholesterol. HDLs act to attach themselves to excess
“bad” LDL and VLDL cholesterols in the bloodstream, for eventual excretion.
In understanding this constructive function of cholesterol, it becomes apparent
that resistance exercise should be practiced regularly to effect a desirable
increase in HDLs and a consequent decrease of LDLs and VLDLs in everyone to
include those individuals with high cholesterol levels.
Now let’s take a look at triglycerides. First of all, and least important to the
fitness enthusiast, is the deposit of triglycerides as 'brown fat' around some
visceral organs and major blood vessels for insulation assisting in the maintenance
of sufficient internal body temperature. Also, a percentage of the triglycerides are
immediately broken down into fatty acids and glycerol by the liver and deposited
directly into the blood for daily activity needs.
More applicable to the fitness enthusiast, there are 3 distinct destinations for the
storage of triglycerides for energy. The type of chronic activity performed by the
body, along with dietary habits, will determine the body’s preferred destination of
triglycerides for adaptive purposes. These locations are the liver itself, the
adipose tissue - or extramuscular fat, and intramuscular areas - later referred to
as endomysial fat. Regardless of the type of activity performed, the liver will
insure that its own stores are filled first. The two remaining destinations are then
the adipose tissue and the intramuscular areas.
The determining factor is simple. The less aerobic activity incorporated in your
overall exercise program, the greater the deposit of endomysial fat in the
intramuscular areas-particularly while on a weight gain diet. Since endomysial fat
is located inside the epimysium (sheath surrounding a bundle of muscles), the
result will be an externally visible increase in muscle size. On the other hand, the
greater the aerobic affect incorporated in your overall exercise program, the
greater the likelihood of the body responding by first exhausting its supplies of
endomysial fat and storing survival energy in the form of extramuscular fat in
adipose tissue (fat cells). This is the fat reserve that is viewed by the body as its
most efficient source of energy for steady state aerobic activity, low level
activity, and inactivity.
The Bodybuilder & Endomysial Fat...
For the bodybuilder preparing for competition, the total caloric intake and training
volume must at least be sufficient to prevent the decrease in muscle
cross-section to include the undesirable loss of endomysial fat (monitor body
composition and girth measurements). Remember, this preservation of endomysial
fat, through high volume training in conjunction with a high pre-contest caloric
intake, will visibly contribute to the muscles’ size. Since fat weight by volume is
less than lean tissue weight, you will be noticeably larger than your competitors of
equal weight who have less endomysial fat (due to their excess aerobic activity &
harsh pre-contest dieting.) Simply put, two competitive bodybuilders, at exactly
the same bodyweight, could stand side by side appearing equally lean, but the one
with the most endomysial fat will be larger. As a competitive bodybuilder,
wouldn’t you like to dwarf the competition in your weight class?
Bodybuilders who diet too hard and/or perform intense aerobic activity for
contest preparation are using up not only their extramuscular fat stores, but also
a substantial amount of endomysial fat. They may be lean come contest time, but
at the expense of losing too much endomysial fat and consequent muscle size.
More On Endomysial Fat...
We will attempt to offer up a clearer understanding of the rarely discussed topic
of endomysial fat. In lay terms, a thick layer of fatty tissue surrounding the
individual cell will inhibit nutrient uptake and waste excretion. People with less
endomysial fat can function better aerobically than people with more, because
cellular nutrients and wastes will more easily penetrate a thinner endomysium
(cell wall).
While it is not our intention to suggest you never perform aerobics, it is our
intention to bring you this information. While it has not yet been conclusively
prooven, limited research studies in this area have been performed by the
National Federation of Professional Trainers. This research has shown in isolated
cases that by dramatically increasing the volume and frequency of your
pre-contest training as well as increasing the number of ingested calories during
this period, you can in effect force an accumulation of additional fat directly into
the intramuscular areas (endomysial fat), contributing to the cross-section
increase of the muscles.
If you fancy yourself a researcher of sorts, we challenge you to put this
unorthodox pre-contest methodology to the test in the off-season. Dramatically
increase your caloric intake (1,000 Ca/day increase) and increase your training
volume (add 3-4 sets of 20-25 reps to every movement used in your existing
off-season heavy training routine). Periodically take accurate body composition
tests and circumference measurements over a period of about two weeks. See
for yourself what happens. Assuming you have a normal metabolism, you should
see an increase in lean weight, and unbelievably, a decrease in bodyfat
percentage (extramuscular fat weight should at worse stay the same.)
You long-term affiliates know that the position NFPT takes on several exercise &
dietary issues are rarely typical or mainstream. Out of a sincere commitment to
our organizational members, we gladly address controversial issues unlike other
authorities. All NFPT positions are based on sound scientific principles concerning
body function as applied to resistance & aerobic exercise. When the need arises
independent research studies are performed by National Federation of
Professional Trainers and reseaerch results reported from other credible sources.
Note that the purposeful increase in intramuscular fat is not healthy-simply
productive to competitive bodybuilders.
Is Fat The Real Enemy?
There are several misconceptions concerning fat and the role it plays in
maintaining the adaptability of the human body. For instance, if it were not for fat
reserves we would all surely die.
We will attempt to simplify the physiological aspects of the body’s fat stores and
use of these stores. As a reminder, the body is an adaptive mechanism. Fat is
actually transported and stored in different locations based on the exercise and
activity needs imposed on the body.
Ingested fat is of 2 types, saturated, containing cholesterol; and unsaturated, not
contain cholesterol. Both contribute equally to fat accumulation.
A Calorie Is A Calorie Is A Calorie...
It is also interesting to note that in the absence of dietary fat, excess
carbohydrates and proteins are converted/broken down and stored as fat. The
end result being the same, only the process is slower. For this reason, a calorie, is
a calorie, is a calorie. A high total caloric intake, even low in fat, is more likely to
contribute to fat accumulation than a low total caloric intake consisting of
moderate to high levels of ingested fat. Hard to believe?
Under short-term restrictive dietary conditions (pertaining to those individuals
with average metabolisms), the body is deprived of its needed total calories in the
first place, and it becomes desperate for ingested calories it can use for
energy...even if they are fat calories. When the body’s demand for total calories
is once again met, it then becomes important to restrict the now overabundant
fat calorie consumption, because now these fat calories are surplus, and will be
readily stored in fat cells almost immediately.
Simply put, in relation to low calorie diets, the body’s priority system places
quantity first and then quality. If your metabolism is slow however, the quality of
the low calorie diet becomes more important.
Even with this understanding, it is still obvious that avoiding excess fat intake is
the healthy thing to do. There is no excuse for a healthy diet to consist of more
than 20% fat.
Fat Metabolism...
Let’s take a look at fat metabolism. Fats are broken down in the small intestine
by the enzymes bile and lipase, chiefly synthesized by the liver using its own
cholesterol. The fats are broken down into triglycerides, phospholipids, and
cholesterol. These elements are then packaged up in the form of chylomicrons
and transported via the lymphatic system directly into the bloodstream. These
chylomicrons then pass through the liver where they are again broken down into
triglycerides, phospholipids, and cholesterol. The liver is charged then with
dispatching these elements.
The phospholipids are released into the blood to repair and/or synthesize cell
walls, and to maintain blood lipid levels. The cholesterols LDL and VLDL are either
used by the liver to synthesize fat burning enzymes or released into the
bloodstream for two productive functions. The first function is to make these
cholesterols available for the synthesis of several hormones by certain target
cells. The second, and least known function of LDL, is for the repair of cellular
damage. For the resistance athlete, this translates into the repair of damaged
muscle tissues. LDLs are taken up into the muscle cells and used to repair
intercellular organelles as well as muscle cell membrane damage. After this repair,
there is a “bi-product” expelled back into the blood from the muscle...HDLs. HDLs
are known as the “good” cholesterol. HDLs act to attach themselves to excess
“bad” LDL and VLDL cholesterols in the bloodstream, for eventual excretion.
In understanding this constructive function of cholesterol, it becomes apparent
that resistance exercise should be practiced regularly to effect a desirable
increase in HDLs and a consequent decrease of LDLs and VLDLs in everyone to
include those individuals with high cholesterol levels.
Now let’s take a look at triglycerides. First of all, and least important to the
fitness enthusiast, is the deposit of triglycerides as 'brown fat' around some
visceral organs and major blood vessels for insulation assisting in the maintenance
of sufficient internal body temperature. Also, a percentage of the triglycerides are
immediately broken down into fatty acids and glycerol by the liver and deposited
directly into the blood for daily activity needs.
More applicable to the fitness enthusiast, there are 3 distinct destinations for the
storage of triglycerides for energy. The type of chronic activity performed by the
body, along with dietary habits, will determine the body’s preferred destination of
triglycerides for adaptive purposes. These locations are the liver itself, the
adipose tissue - or extramuscular fat, and intramuscular areas - later referred to
as endomysial fat. Regardless of the type of activity performed, the liver will
insure that its own stores are filled first. The two remaining destinations are then
the adipose tissue and the intramuscular areas.
The determining factor is simple. The less aerobic activity incorporated in your
overall exercise program, the greater the deposit of endomysial fat in the
intramuscular areas-particularly while on a weight gain diet. Since endomysial fat
is located inside the epimysium (sheath surrounding a bundle of muscles), the
result will be an externally visible increase in muscle size. On the other hand, the
greater the aerobic affect incorporated in your overall exercise program, the
greater the likelihood of the body responding by first exhausting its supplies of
endomysial fat and storing survival energy in the form of extramuscular fat in
adipose tissue (fat cells). This is the fat reserve that is viewed by the body as its
most efficient source of energy for steady state aerobic activity, low level
activity, and inactivity.
The Bodybuilder & Endomysial Fat...
For the bodybuilder preparing for competition, the total caloric intake and training
volume must at least be sufficient to prevent the decrease in muscle
cross-section to include the undesirable loss of endomysial fat (monitor body
composition and girth measurements). Remember, this preservation of endomysial
fat, through high volume training in conjunction with a high pre-contest caloric
intake, will visibly contribute to the muscles’ size. Since fat weight by volume is
less than lean tissue weight, you will be noticeably larger than your competitors of
equal weight who have less endomysial fat (due to their excess aerobic activity &
harsh pre-contest dieting.) Simply put, two competitive bodybuilders, at exactly
the same bodyweight, could stand side by side appearing equally lean, but the one
with the most endomysial fat will be larger. As a competitive bodybuilder,
wouldn’t you like to dwarf the competition in your weight class?
Bodybuilders who diet too hard and/or perform intense aerobic activity for
contest preparation are using up not only their extramuscular fat stores, but also
a substantial amount of endomysial fat. They may be lean come contest time, but
at the expense of losing too much endomysial fat and consequent muscle size.
More On Endomysial Fat...
We will attempt to offer up a clearer understanding of the rarely discussed topic
of endomysial fat. In lay terms, a thick layer of fatty tissue surrounding the
individual cell will inhibit nutrient uptake and waste excretion. People with less
endomysial fat can function better aerobically than people with more, because
cellular nutrients and wastes will more easily penetrate a thinner endomysium
(cell wall).
While it is not our intention to suggest you never perform aerobics, it is our
intention to bring you this information. While it has not yet been conclusively
prooven, limited research studies in this area have been performed by the
National Federation of Professional Trainers. This research has shown in isolated
cases that by dramatically increasing the volume and frequency of your
pre-contest training as well as increasing the number of ingested calories during
this period, you can in effect force an accumulation of additional fat directly into
the intramuscular areas (endomysial fat), contributing to the cross-section
increase of the muscles.
If you fancy yourself a researcher of sorts, we challenge you to put this
unorthodox pre-contest methodology to the test in the off-season. Dramatically
increase your caloric intake (1,000 Ca/day increase) and increase your training
volume (add 3-4 sets of 20-25 reps to every movement used in your existing
off-season heavy training routine). Periodically take accurate body composition
tests and circumference measurements over a period of about two weeks. See
for yourself what happens. Assuming you have a normal metabolism, you should
see an increase in lean weight, and unbelievably, a decrease in bodyfat
percentage (extramuscular fat weight should at worse stay the same.)
You long-term affiliates know that the position NFPT takes on several exercise &
dietary issues are rarely typical or mainstream. Out of a sincere commitment to
our organizational members, we gladly address controversial issues unlike other
authorities. All NFPT positions are based on sound scientific principles concerning
body function as applied to resistance & aerobic exercise. When the need arises
independent research studies are performed by National Federation of
Professional Trainers and reseaerch results reported from other credible sources.
Note that the purposeful increase in intramuscular fat is not healthy-simply
productive to competitive bodybuilders.
