'The Incredible Shrinking Fat Cell': What Happens to Fat Cells When They Are Burned

Editor's note: Happy Colorectal Cancer Awareness Month! Yep, this is when men and women of all ages -- especially we Baby Boomers -- need to pay more attention to sound colon health; e.g., having those dreaded colonoscopies every 10 years starting at age 50, eating a high-fiber/low-fat diet, staying fit, maintaining a healthy body weight. To help us realize the importance of those last three points, we're looking once again to guest contributor Tom Venuto [pictured], to whom we introduced ProsperNOW readers about two weeks ago ["Foods That Burn Fat: The Top 10 Lists"].

By Tom Venuto, NSCA-CPT, CSCS
Author, "Burn The Fat, Feed The Muscle"

Earlier this week, someone in our discussion forum wrote, "I haven't 'LOST' any fat... I know EXACTLY where it went!" I got a chuckle out of that because I "got" the joke. But the truth is, most people really don't know how fat cells work, how the fat-burning process takes place, or where the fat goes when it's burned. It's actually quite a complex biochemical process, but I'll explain it as simply as possible, so, by the end of this article, you'll be a "fat-burning" expert!

When you "lose" body fat, the fat cell [also called an adipocyte] does not go anywhere or "move" into the muscle cell to be burned. The fat cell itself [unfortunately] stays right where it was -- under the skin in your thighs, stomach, hips, arms, etc., and on top of the muscles -- which is why you can't see muscle "definition" when your body fat is high.

Fat is stored inside the fat cell in the form of triaglycerol. The fat is not burned right there in the fat cell; it must be liberated from the fat cell through somewhat complex hormonal/enzymatic pathways. When stimulated to do so, the fat cell simply releases its contents [triaglycerol] into the bloodstream as free fatty acids [FFA's], and they are transported through the blood to the tissues where the energy is needed.

A typical young male adult stores about 60,000 to 100,000 calories of energy in body fat cells. What triggers the release of all these stored fatty acids from the fat cell? Simple: When your body needs energy because you're consuming fewer calories than you are burning [an energy deficit], then your body releases hormones and enzymes that signal your fat cells to release your fat reserves instead of keeping them in storage.

For stored fat to be liberated from the fat cell, hydrolysis [lipolysis or fat breakdown], splits the molecule of triaglycerol into glycerol and three fatty acids. An important enzyme called hormone sensitive lipase [HSL] is the catalyst for this reaction. The stored fat [energy] gets released into the bloodstream as FFA's, and they are shuttled off to the muscles where the energy is needed. As blood flow increases to the active muscles, more FFA's are delivered to the muscles that need them.

An important enzyme, called lipoprotein lipase [LPL], then helps the FFA's get inside the mitochondria of the muscle cell, where the FFA's can be burned for energy. If you've ever taken a biology class, then you've probably heard of the mitochondria. This is the "cellular powerhouse" where energy production takes place, and this is where the FFA's go to be burned for energy.

When the FFA's are released from the fat cell, the fat cell shrinks, and that's why you look leaner when you lose body fat -- because the fat cell is now smaller. A small or "empty" fat cell is what you're after if you want the lean, defined look.

It was once believed that the number of fat cells could not increase after adulthood; only the size of the fat cells could increase [or decrease]. We now know that fat cells can, indeed, increase both in size [hypertrophy] and in number [hyperplasia], and that they are more likely to increase in number at certain times and under certain circumstances, such as: 1] during late childhood and early puberty; 2] during pregnancy; and 3] during adulthood, when extreme amounts of weight are gained.

Some people are genetically predisposed to have more fat cells than others, and women have more fat cells than men. An infant usually has about 5 - 6 billion fat cells. This number increases during early childhood and puberty, and a healthy adult with normal body composition has about 25 to 30 billion fat cells. A typical overweight adult has around 75 billion fat cells. But in the case of severe obesity, this number can be as high as 250 to 300 billion!

The average size [weight] of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micograms to 0.9 micrograms. An overweight person's fat cells can be up to three times larger than a person with ideal body composition.

Remember, body fat is basically just a reserve source of energy, and fat cells are the like the storage tanks. Unlike a gas tank in your car which is fixed in size, however, fat cells can expand or shrink in size depending on how "filled" they are.

Picture a balloon that is not inflated: It's tiny when not filled with air -- maybe the size of your thumb. When you blow it up with air, it can expand 10 or 12 times its normal size, because it simply fills up. That's what happens to fat cells: They start as nearly empty fat storage "tanks" [when you are lean], and when energy intake exceeds your needs, your fat cells "fill up" and "stretch out" like balloons filling up with jelly [not a pretty picture, is it?]

So, you don't actually "lose" fat cells; you "shrink" or "empty out" fat cells.

Take-home lessons:

1] Calories count! The signal that triggers your body to release adipose from fat cells is an energy deficit. You have to burn more than you eat.

2] Cut calories conservatively. Starving yourself may cause quick weight loss at first, but never works long-term because it actually decreases the activity of fat-burning enzymes that release fat from the cells. To avoid this "starvation mode," use exercise to BURN THE FAT, not very low-calorie crash diets.

3] Get control of your weight now. If you are gaining weight -- and, especially, if your weight is climbing upwards out of control -- make a decision to STOP RIGHT NOW. Your fat cells might be multiplying, making it more difficult to burn fat in the future. NOW is the time!

4] If you've already lost weight, you must be forever diligent. Your fat cells are not gone; they have merely "shrunk" or "emptied out." Fitness is not a 12-week program; it's a lifestyle. To stay lean, you have to eat clean and stay active.

5] Genetics are only a minor factor. You may not have control over how many fat cells you were born with, but you do control the major factors that determine how much fat you store: lifestyle, exercise, nutrition, mental attitude.

Genetics are not an excuse. The past is not an excuse. Your present condition is not an excuse. You can either make excuses or get results, but you can't do both.

So, keep educating yourself about the science, read these newsletters, take action every day, and go out there and make it happen!

If you need more help, Burn The Fat is the eating plan that turned it all around for thousands of others. Why not you? Visit:

==> http://tinyurl.com/2rxf34

About the Author
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist [CSCS], and a certified personal trainer [CPT]. Tom is the author of "Burn The Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements, using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

==> http://tinyurl.com/2rxf34
____________________

Click link to receive Tom Venuto's FREE 12-part mini-course,"BIG FAT LIES: An Exposé of the 12 Biggest Scams, Cover-Ups, Lies, Myths and Deceptions in the Diet-&-Weight Loss Industries."

Foods That Burn Fat: The Top 10 Lists

Editor's note: Periodically, we come across certain info that deserves the attention of our devoted ProsperNOW readers. On the eve of Valentine's Day, we thought y'all might be interested in applying the following insights...say, starting two days from now?! Be healthy!

By Tom Venuto, NSCA-CPT, CSCS
Author, "Burn The Fat, Feed The Muscle"

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery-shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single-digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle-building programs. That’s why I decided to put together four separate “Top 10” lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and, of course, my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week, and there are a lot of substitutions made, so you are not seeing the full list of everything I eat -- only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low- to moderate carb and higher-protein diet for fat-loss purposes. These advantages include reduced appetite, higher thermic effect of food, and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high, however -- along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy, and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research -- in studying ALL types of diets -- has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high-carb/low-carb argument, or any other debate, as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates. [For example, low-carb vs. high-carb is getting really old. So, like, get over it, everyone. It's a calorie deficit that makes you lose weight -- not the amount of carbs.] Instead, our focus should shift towards these questions:
* How can we build an eating program that we can enjoy while still getting us leaner and healthier?
* How can we build an eating program that helps us control calories?
* How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high-nutrient-density, low-calorie-density foods that you enjoy -- which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this, and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions and, as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with, and good habits are hard to form but easy to live with.”

These are listed in the order in which I frequently consume them. So, for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My Top 10 Natural Starchy Carbs and Whole Grains
1. Oatmeal [old-fashioned]
2. Yams
3. Brown rice [a favorite is basmati -- a long-grain, aromatic rice]
4. Sweet potatoes [almost same as yams]
5. Multi-grain hot cereal [mix of barley, oats, rye, titricale and a few others]
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans [great for healthy chili recipes]
10. Cream of Rice hot cereal

My Top 10 Vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers [green, red or yellow]
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My Top 10 Lean Proteins
1. Egg whites [whole eggs in limited quantities]
2. Whey or casein protein [protein powder supplements]
3. Chicken breast
4. Salmon [wild Alaskan]
5. Turkey breast
6. Top round steak [grass-fed beef]
7. Flank steak [grass-fed beef]
8. Lean ground turkey
9. Bison/Buffalo
10. Trout

My Top 10 Fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Cantaloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil [supplement -- not to cook with], avocado and a few others.

Also, I do eat dairy products, and have nothing against them. [Nor am I lactose-intolerant.] I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, it's usually skim milk, low- or nonfat cottage cheese, low- or nonfat yogurt, and low- or nonfat cheese [great for omelettes].

Last, but not least, I usually follow a compliance rate of about 95% -- which means I take two or three meals per week of whatever I want [stuff that is NOT on these lists -- like pizza, sushi, big fatty restaurant steaks, etc.].

I hope you found this helpful and interesting. Keep in mind: This is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long-term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist [CSCS], and a certified personal trainer [CPT]. Tom is the author of "Burn The Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements, using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

==> http://tinyurl.com/2rxf34
____________________

Click link to receive Tom Venuto's FREE 12-part mini-course,"BIG FAT LIES: An Exposé of the 12 Biggest Scams, Cover-Ups, Lies, Myths and Deceptions in the Diet-&-Weight Loss Industries."

Review: The Muscle Gain Truth No-Fail System

This Friday's release of "Fool's Gold" -- starring Matthew McConaughey, Kate Hudson and Donald Sutherland -- just reminded me of David Letterman's interview with Matt Damon a while back. During their conversation, Damon -- who, BTW, happens to be a very good friend of McConaughey's -- did a killer impression of McConaughey trying to convince a film director to let him do as many scenes as possible with his shirt off [!].

With the holiday season behind us and months-off sunny summer weather that can't come too soon [especially for those of us in the frigid Midwest!], many folks are buffing up their bods for swimsuit season. And, the best part is, we can do it naturally -- i.e., sans those nasty steroids that keep making the headlines. Just ask bodybuilder Sean Nalewanyj [pictured], who's developed The Complete Muscle Gain Truth No-Fail System [MGT] that can help most anyone create a body to be proud of.

***

The Muscle Gain Truth No-Fail System
By Sean Nalewanyj

Rating: ***** [out of five stars]

What You Get: The Complete Muscle Gain Truth No-Fail System
The Truth About Building Muscle 249-Page E-Book + 6 No-Fail Support Modules + 7 Free Bonus Items

No-Fail Support Modules:
1] 26-Week Workout Plan & Printable Logbook
2] Full Video Exercise Database
3] 12-Week Mass-Building Meal Plans
4] Online Video Lesson Series
5] 3-Month MGT Progress Tracker 6000 Membership
6] My Personal Trainer Software

Free Bonus Items:
Check out Sean's website for more information on these seven [7] additional free bonus items!

Delivery: Instant download from website

Money Back Guarantee: 100% Unconditional 8-Week Guarantee

Editorial Review:
Let's face it, when it comes to bodybuilding and fitness, there's a lot of crap out there. Go online and take a look around, and you'll find that it's nothing more than an endless mass of "magic supplements," "miracle programs" and "revolutionary breakthroughs."

For those looking to gain lean muscle mass, burn through stubborn body fat and increase their strength, it can often be a nightmare trying to find an honest and credible source of information to follow.

I got an e-mail from Sean Nalewanyj a few months back. I'm guessing you already know who he is. He's a lifetime natural bodybuilder and fitness author, and he wanted me to check out his program and give my thoughts. I reluctantly accepted his offer, thinking it would just be another fly-by-night, slapped-together-over-a-weekend ripoff program.

I have to stand corrected, because, to be honest... I was dead-wrong.

In fact, after fully reviewing Sean's entire product, I've got to say that this may very well be the single best muscle-building program I've ever come across. That's no exaggeration either and, believe me, I've seen them all.

First of all, we're not just talking about a single e-book here. We're talking about a full-blown, jam-packed, muscle-building success package. You're probably getting at least five [5] times the tools and information that other programs offer.

It starts with the best-selling e-book, "The Truth About Building Muscle" -- a well-organized, excellently written 249-page e-book covering the muscle-growth process from all angles; i.e., training, nutrition, supplementation, recovery. You're going to learn about it all.

You can easily navigate through the book's nine [9] detailed chapters using buttons and interactive text, or you can print off the PDF version provided and place it in a three-ring binder to read away from the computer.

But it doesn't end there... Not even close. In fact, he's just getting started. Along with the main e-book, Sean hooks you up with a 26-Week Workout Plan and Printable Logbook, along with a Full Video Exercise Database to show you how to perform all of the exercises in the most effective and risk-free manner.

He then hands you nine 12-Week Muscle-Building Meal Plans, complete with full grocery lists and meal preparation instructions. You won't have to sit around wondering what to eat or when to eat it, as Sean does all the dirty work for you.

We then come to the six [6] Online Video Lessons, where Sean outlines tips and tricks for training each individual muscle group. You also get the MGT Progress Tracking Software to keep records of all of the different aspects of your muscle-building program, as well as the "My Personal Trainer" database which gives you 24-hour online coaching.

The crazy thing is that all of the items I've talked about so far are just the first half of the package. Sean also hands you seven [7] more Free Bonus Items -- including a hard-core training video of Sean himself performing his workouts in the gym. I'm not going to talk about all the bonuses here... You'll have to check out Sean's Website in order to read about those. But, trust me, you won't want to miss them.

After going through all of the different items that come with The Muscle Gain Truth No-Fail System, it's clear that this is, by far, the most in-depth, high-quality and effective program out there today. Since first studying athletic training 30 years ago, no other program that I've reviewed has even come close.

Most importantly of all, this program REALLY works! Thousands of average, everyday people have been using Sean's program with incredible success, and many of these unsolicited testimonials -- along with some very dramatic before-and-after pictures -- can be found on his website. You'll be shocked at the incredible results that can be achieved in such a short time by following his principles.

The thing that also stands out is Sean's sincerity to help you reach your goals. He's not interested in taking your money and disappearing with it. He genuinely wants to help you succeed, and it's obvious that a huge amount of time and effort was put into creating this product.

The best part is, Sean doesn't charge you an arm and a leg for all of this incredible information. To be honest, I was surprised at just how tiny the price tag is. Let's just say that you can gain instant access to this entire package for around the same cost as a single session with a personal trainer. For the permanent muscle-building knowledge that you'll gain from this program, it's worth that price many, many times over.

Not only that, but once you sign up, Sean also shows you how you can get the entire program for FREE. That's right, for FREE. Just refer a couple of friends, and your entire package won't cost a cent.

[I did speak with Sean just a few days ago, and he told me that he's going to be raising the price soon. So, if you're interested in this package, I'd suggest that you take action soon!]

Bottom-Line Verdict: The Muscle Gain Truth No-Fail System gets my full recommendation to anyone looking for a solid, reliable muscle-building program that produces maximum results in the shortest period of time possible.

There is something here for everyone -- from the beginner, to the novice, to the advanced -- and it's currently the most popular program available, based on ClickBank's ranking system. In fact, Sean is so confident with the results that can be obtained from his system, that he offers the following guarantee...

"If this program doesn't deliver everything you had hoped for and more, contact me within 8 weeks and you can have it for FREE!"

It doesn't get much better than that.

Important: When you place your order at Sean's website, you'll have the chance to upgrade to the "Gold Version" of the program, which includes even more incredible features. You'll receive an awesome fat-burning e-book entitled "Metabolic Blast"; a bodybuilding psychology e-book; three [3] months of unlimited one-on-one e-mail support from Sean himself; as well as three [3] other items that you can check out for yourself.

If you're truly serious about building a ripped, muscular body, these additional add-ons are must-haves and can be purchased for only a few extra bucks.

Even if you're not interested in spending any money on a muscle-building program just yet, you can still sign up for Sean's FREE, 8-part e-mail course, "Simple Steps To Massive Muscle Gains."

You can also read Sean's inspiring story of how he went from being an awkward, underweight, 125-pound "loser," to becoming a renowned bodybuilding and fitness expert in just a matter of months.

Check out Sean's website for more information now:

==> http://tinyurl.com/yo9g4l

P.S.: Valentine's Day is just around the corner. Sean's program would make a great gift for your sweetie and/or yourself!
____________________

Finally exposed! Sean Nalewanyj blows the lid off of the bodybuilding and supplement industry to reveal the honest and unbiased truth about building muscle, gaining strength and melting away unwanted body fat. Click link for the powerful physique you deserve...