Fat: The Indestructible Wetsuit

Understanding theWetsuit

Whether you refer to the goal as losing weight, leaning up,toning, getting ripped or getting rid of “this” there is one thing in common; youare trying to decrease your body fat (to some degree). As I explain to theclients I work with, we all wear a wetsuit that encases our skeleton, organs and muscles. Our wetsuits have multiple layers. Each of these layers consist of subcutaneous fat (fat that lies just beneath the skin), and is most often the fat that we aesthetically do not appreciate (visceral fat is the other type offat and surrounds the organs of the body). However, our wetsuits are all very unique in that there are variable layers (different amounts) among wetsuits(different people) and areas of each wetsuit (thighs, belly, etc.). One might have an overall thin wetsuit, thick wetsuit or as in almost all cases, areas with varying thickness (and always thicker where we wish it were thin). So, how do you attack the unwanted insulation?  

Unfortunately, each layer happens to be made of a remarkably durable and resilient material. (Okay, maybe our wetsuits aren’t really that “durable”and would be easily sliced by the likes of a butter knife, but for explanation purposes I am going to assume liposuction does not exist) No matter how hard you try to rip one portion of a layer from one specific area (1,000 crunches toget rid of your belly) you just won’t be successful. Studies have shown that “spot reduction” does not occur. (1) Rather, you must look at the big picture. In order to do this you need to understand more about adipose tissue (fat) than the fact that it tastes much better than it looks.

What is fat? How do weget it? How do we get rid of it?

Let’s get straight to the point. You probably have a simple answer to the questions above, but your answers are most likely not what I am getting at or worthy of full credit on a physiology/nutrition exam. To keep it short and sweet I am going to avoid most (as much as possible) of the science.In the picture below you see a diagram of a fat molecule (triglyceride to be specific). You will notice that “H” stands for Hydrogen, “O” for Oxygen and “C”for Carbon. Accept that proteins and carbohydrates are made up of relatively the same atoms.  Now you know what fat,carbohydrates and proteins really are; an assortment of Carbon, Oxygen and Hydrogen atoms that are consumed within our diet (as healthy or unhealthy as itmay be). Now, your answer to the second question was probably correct; we eatit and our body has the ability to create it (Well, I guess you were only halfcorrect). 

It is the answer to the third question that is the key to our 21^st century dilemma (The Obesity Epidemic). Sure the easy answer would have been“exercise,” but how does exercise take molecules of fat in the body (weight on the bathroom scale) and get rid of it (losing 10 pounds). Seriously, consider this for a second. It wasn't until I got into my first graduate level course that I was asked to figure this out. A fat molecule, like any other molecule has a weight. Unless that weight is removed from the body it would be impossible for you to lose any weight due to a reduction in fat.  No, you don’t “burn” this molecule into oblivion, sweat it out or excrete it as waste. So what happens?

 Alright, I will assume that you don’t enjoy the perplexity of this question (or at least as much as I did) and explain…

We breathe in Oxygen, as the molecule O₂. O₂, the combination of two Oxygen atoms, has a weight (don’t worry about how much; just accept that it does weigh something). We breathe out Carbon Dioxide as the molecule CO₂. CO₂, weighs more than O₂ because it contains two oxygen atoms AND a carbon atom. So, if you are still asking yourself what this all means, it’s simple. We breathe something in and breathe out something heavier. The extra weight is due to the carbon.  When we exercise and our body breaks down fat (carbohydrates and proteins too) we are breathing out carbon atoms. Thus, if were strict the amount of carbon atoms that enter our body (through our mouth) and increase the amount of carbon atoms that leave our body (through our mouth) we lose weight. Or more precisely we lose true weight equal to the net balance of Carbon atoms entering vs. leaving the body. Conversely, if more carbon atoms are going your mouth than are coming out on a daily/weekly/monthly basis you are simply supplying your body with a surplus of carbon atoms to construct fat.

So, next year at about this time when you head out to the beach and into the cold water you will find yourself in one of two predicaments:

1. Your natural wetsuit will be sufficient insulation and keep you warm in the water

Or

2. You will need a wetsuit because you chose to use this blog and its upcoming posts to help shed a few layers of your natural wetsuit

If you are still interested in some of the science (nerd/fitness junkie alert) this is a great video (click the link) depicting how “Acetylcoenzyme A” is the crossroads of fat and carbohydrates when your body decides to store fat. Your body has no idea whether it entered your mouth as a fat or carbohydrate it just knows how to package and store it. (A teaser to a later post on why “low” and “no” carbohydrate diets are ridiculous in most situations)

1. Kostek M,Pescatello L, Seip R, Angelopoulos T, Clarkson P, Gordon P, Moyna N, Visich P,Zoeller R, Thompson P, Hoffman E, and Price T. Subcutaneous fat alterations resulting from an upper-body resistance training program. Medicine and Sciencein Sports and Exercise 39: 1177-1185, 2007.

Constructing Your Castle

It seems more and more common each week that someone asks me for help when trying to create a workout program or “training plan.” Whether it is a member that has been taking one of my group exercise classes or a close friend that has recently become motivated, people are starting to realize what some of us have known all along. Working out is like baking; the product is a result of ingredients and with too many, too little or the wrong ingredients the product will never look, taste, smell or feel just right. Now, it would be simple to just say add “X”, remove “Y” and stop eating “Z,” but the truth of the matter is that working out and training is much more intricate than that. Like baking it requires a level of dedication and every recipe can be altered to an individual’s specific liking. This is precisely why there are so many books, videos and magazines out there of which some are helpful, others are hurtful, and some are just darn right useless. So, with that being said I offer up another metaphor to help you understand concepts associated with working out from another perspective to let you decide if you are ready to begin.

A few weeks ago I came across a motivational metaphor that I found to be a rather interesting and accurate way to describe and think of training.  The metaphor, of which I could not figure out the original author or exact text, described training like building a castle. It explained, in more ways than one, how training is very similar to building a castle. Over the past few weeks I have pondered upon this metaphor’s relationship to training and transformed it into something that I felt might be a more holistic description of the training process.

Your body is a castle and training is the process of constructing that castle. We all start with a vision (goal) and each day of training is a day spent on your castle. Like any structure you must first choose the right location and environment to build (i.e. healthy environments and positive human influences). Once the location has been decided a plan (program) is imperative (although too often neglected). Construction is sequential, as a solid foundation precedes a sturdy structure creating the skeleton to any other fine details (Sometimes this foundation does not initially seem directly linked to the end product). As it is often said, “you get back what you put in,” and thus without adequate time (on a daily or weekly basis) allocated to your castle, construction will slow or even stop (Plateau). If construction stops for too long the rough elements and time will deteriorate your structure at an exponential rate (detraining) leaving your castle in ruins.  On the other hand if construction is rushed the quality of the end product will be jeopardized. Remember that at times mortar will need to set and paint will need time to dry (recovery-mental and physical). Though more time, effort and detail put into your castle can result in more elegance, working smarter rather than harder can have similar and often better results within a shorter period of time. A benefit that leaves more time to enjoy the fruits of one’s labor and all aspects of life surrounding one’s castle.

As I tell anyone that solicits my services in creating a workout program or achieving a goal, it requires your time, commitment and determination. None of which, can be provided by anyone other than one’s self. Thus, decide how elegant, magnificent and extraordinary you desire your castle to be and then accept the time, commitment and change that will be required to construct, transform and create your castle.

1. Devise an Effective plan

2. Make your goal a priority

3. Stick to the plan

4. Stick to the plan (No! Seriously, stick to the plan)

Tell me what aspects of building your castle seem to resonate most with you?