Diet, exercise and fat utilization
The use of fats (lipolysis) occurs mainly due to hormonal action, insulin decreases it, and Glucagon increases it.
Food, exercise and fat utilization Rita Perez April 6, 2018 No Comments A key component in weight loss is fat utilization, that is, getting your body to use your fat as a source of energy. The mobilization of fats (lipolysis) occurs mainly through hormonal action. Insulin decreases it, and Glucagon, Epinephrine, Norepinephrine, GH and Cortisol increase it. How to stimulate lipolysis? The stimulation of catecholamines for lipolysis is very powerful and the inhibitory action of insulin is very strong. Therefore, an ingestion of carbohydrates or glucose molecules (HC) that produces blood elevations of insulin limits the oxidation of fats. For example; Exercising immediately after consuming a serving of HC would decrease the use of Fatty Acids (FA) and therefore less lipolysis occurs. The intake of High Glycemic Index (GI) carbohydrates or foods that reach the blood quickly results in an increase in the oxidation of carbohydrates and a reduction in the mobilization of FAs. These metabolic changes can persist even for up to 6 hours after consuming HC. The use of diets rich in fats has also been proposed, with the intention of increasing FA oxidation. For example: a study done with 6 cyclists who pedaled for one hour at 50% VO 2 max consumed a high-fat diet for 2 days before (60% fat). These recorded a high utilization of FA and a significant saving of muscle and liver glycogen. Knowing that the consumption of HC prior to exercise inhibits lipolysis and that the intake of fats only saves HC and uses the fat consumed, the option is to exercise after the overnight fast, in c ortho time and at a moderate intensity (50-60%). If the intensity and time are increased, performance may decrease. Now that you know all about lipolysis, or the use of body fat when exercising, apply this information to your routine and lose weight.
