Fat Burning

Annotation
MEHMET KOPRU

Note:

All indications are

simplified and may be wrong.
Its just an informative presentation
and does not and can not cover all
information about its subject.
MEHMET KOPRU

1- Summary
To burn fat, you must

>> Avoid Broscience ( brother science ) at the beginnig

I. Breakdown stored fat to Free Fatty Acids ( FFA )
II. Transport fatty acids to muscles and liver by blood
III. Capture fatty acids by muscle & liver cells and oxidize

1- Summary
To breakdown stored fat :
I. Regulate hormones by dieting

Keep insulin low ( regulate by diet, aerobic exercise )

Keep catecholamines high ( regulate by diet,

exercise )

Activate Beta-2 Receptors of cells

1- Summary
To transport Free Fatty Acids :
I. Do exercise,

To Burn Free Fatty Acids :

I. Do exercise,

2- Fat Types
1. Essential Fat
2. Brown Fat

(nerves, brain, organs)

(fat for providing heat)

3. Visceral Fat

(fat between organs)

4. Subcutaneous Fat

(fat under skin)

2- Fat Types
1. Visceral Fat

(fat between organs)

Women have less visceral fat then men

Metabolically more active then subcutaneous fat
Burnt first during weight loss

2- Fat Types
2. Subcutanous Fat

(fat under skin)

Subcutanous Fat

Stubbun Fat
Abdominals
Lower back
Hips,Legs(wom
en)

Regular
Fat

Main Terms:
Lipo : fat
Lysis : break down
Genesis: making

Lipolysis : Fat breakdown

Lipogenesis: Fat storage

3- Fat Burning Steps

1- Breakdown :

Breakdown fat in fat cells and get it out of

fat cells

2- Transport:

Transport fat from cell to where it to be

burned

3- Oxidation:

(for ex. Muscle cell) Catch fat from

bloodstream and burn as fuel

3- Fat Burning Steps

1- Breakdown :

Breakdown cell stored triglycerides to free

fatty acids (FFA)

HSL activity determines speed of fat breakdown
( HSL: Hormone sensitive lipase )

The more activity, the more fat breakdown

Main regulator of HSL activity : cAMP (cyclical adenosine monophosphate)

What (mainly) affects HSL activity :

Catecholamines (adrenaline, noradrenaline) (activates)
Insulin (inhibits HSL even with slight increase )
Insulin also decrease catecholamine levels

3- Fat Burning Steps

1- Breakdown
How cells get catecholamine signals?
By receptors, named adrenoreceptors.
Alpha-2 and Beta-2 receptors for fat metabolism

If catecholamines activate:
Alpha-2 Receptors
breakdown
Beta-2 Receptors
breakdown

decrease cAMP, decrease fat

increase cAMP, increase fat

Stubburn fat has 9 times more alpha-2 receptors then beta-2 !

3- Fat Burning Steps

1- Breakdown

Catecholamines

alpha-2
receptor

cAMP

HSL

Fat Breakdown

cAMP

HSL

Fat Breakdown

Adrenaline, Noradrenaline

beta-2
receptor
Note: Mechanism is simplified

3- Fat Burning Steps

1- Breakdown
Insulin

Insulin
Note: Mechanism is simplified

cAMP

Catecholamines

HSL

Fat Breakdown

Fat Breakdown

3- Fat Burning Steps

1- Breakdown

3- Fat Burning Steps

2- Transport :

Get the free fatty acids(FFA) away from the

fat cell by blood flow to where they can actually be burned

Increase blood flow in adipose tissue

Aerobic exercise
Temperature, (keep belly warm)

3- Fat Burning Steps

3- Uptake and Burn:

Uptake FFA and in to the cell (muscle & liver)

and burn

Uptaken FFA can be converted to triglyceride and can be restored again!

In caloric deflict its unlikely to happen
FFA in cell must be transport to mitochondria for oxidation

Exercise for burning

( by CPT, carnitine palmityl transferase )

References:
Lyne Mc Donald, ebook, The Stubborn Fat Solution
http://oregonstate.edu/dept/biochem/hhmi/hhmiclasses/biochem/lectnoteskga
/lecturenotes011199.html
http://www.health.harvard.edu/staying-healthy/choosing-good-carbs-with-theglycemic-index