Tuesday, January 31, 2012
The Two Types of Fat -- Visceral and Subcutaneous -- and Which Poses the Greatest Risk to You
It's the dreaded "F-word" -- FAT. Many of us are consumed with it ... gaining it, fearing it and doing just about anything to get rid of it. Yet we all have it. Even lean adults have 40 billion fat cells; those who are obese may have 80 billion to 120 billion. But it's not only the amount of fat that makes the difference between being healthy and unhealthy, it's the type of fat, and where it's distributed in your body.
People with large bellies are at a higher risk of dangerous visceral fat, but thin people, particularly those who lead sedentary lifestyles, are also at risk.
Visceral Fat Vs. Subcutaneous Fat
There are two types of fat: subcutaneous and visceral. Subcutaneous fat is the type found just underneath the skin, which may cause dimpling and cellulite. Visceral fat, on the other hand, is located in the abdomen and surrounding vital organs. It can infiltrate the liver and other organs, streak through your muscles and even strangle your heart; and you can have it even if you appear to be thin.
It is the latter, visceral, fat that is linked to everything from bad cholesterol and hypertension to diabetes, heart disease and stroke.
While you can spot visceral fat if you have a protruding "beer" belly, it's not always that simple. Only a high-tech MRI (magnetic resonance imaging) can really show the body's fat composition, and researchers are finding that thin people may also have high amounts of this internal fat. They've even developed a tongue-in-cheek name for them: Tofi (Thin on the Outside, Fat on the Inside).
'"We've even scanned people who are underweight and found up to seven liters of fat inside them," said Professor Jimmy Bell, head of the molecular imaging group at the Medical Research Council's center at Imperial College in the UK.
Looks Can be Deceiving
While commonsense would dictate that Japanese sumo wrestlers, who eat upwards of 5,000 calories a day and are obese by most weight standards, are setting themselves up for a barrage of obesity-related health problems, studies have found that this is not the case. Why? MRIs of sumo wrestlers have shown they have hardly any internal fat.
"They have low cholesterol, they have low insulin resistance and a low level of triglycerides," said Bell. "Their fat is all stored under the skin, on the outside."
Meanwhile, someone who appears thin on the outside, yet doesn't exercise nearly as much as a sumo wrestler, may be at risk of a host of health problems because their fat is being stored on the inside, and in the organs.
"This is particularly true of men who have a slim build but who do little or no exercise," Bell said. "We know now that 40 percent of people have fat infiltration of the liver, which is linked to so many other health problems."
Is Fat Really an Organ?
While once considered an inert storage system, researchers now know that fat cells are actually incredibly dynamic and intelligent.
"They were always thought to be poor, dumb sacks of lard," said Roger Unger, an obesity researcher at the University of Texas Southwestern Medical Center. "It turns out that they end up being very talented, very versatile, very important players."
Fat cells not only produce chemicals and hormones but they also send out signals that affect everything from our brain, liver, muscles and immune system to our mood and ability to reproduce.
"In the old days, people used to think fat tissue was a passive organ," said Rexford S. Ahima, an endocrinologist at the University of Pennsylvania. "Now it's obvious that it makes and secretes more hormones and proteins than probably any other. It's at the center of a very complex system. It coordinates how much we eat, how much energy we burn, how the immune system works, how we reproduce. The list goes on."
Jogging 17 miles a week for eight months can produce significant decreases in visceral fat, according to a Duke University study.
Do Genetics Play a Role in Visceral Fat?
Genetic factors do appear to play a role in fat storage and body shape.
"Our work so far has shown that you can take two men of the same age, with the same BMI [body mass index], and find one with five liters of fat within him and another with two liters," said Bell.
Body shape also affects a person's risk of carrying visceral fat, with those shaped like apples (who carry weight around their abdomen) at a higher risk than those shaped like pears (who carry fat around their hips, thighs and bottom).
Want to Get Rid of Visceral Fat? (Crash Dieting is NOT the Answer)
You may be tempted after reading this article to go on a crash diet to lose visceral fat, but this is not a wise choice. In fact, studies suggest that "yo-yo" dieting (constantly losing, then regaining, weight) may encourage visceral fat.
"Over the past five years, we've demonized fat and become obsessed with obesity, which is mostly talked about in terms of weight loss. But what matters is where it is distributed. As you lose weight, it tends to go from the top and bottom of your body first, so it can become concentrated in the abdomen. That is the most dangerous zone of all, and it's possible that going on a constant series of diets actually encourages the storage of fat in this region."
What can you do to lose visceral fat? Exercise. A study by Duke University Medical Center researchers found that people who were physically inactive had significant increases in visceral fat, while those who exercised frequently had significant decreases in visceral fat, over an eight-month period. The study found:
Those who did not exercise had an 8.6 percent increase in visceral fat.
Those who exercised the highest amount (17 miles of jogging per week) had an 8.1 percent decrease in visceral fat.
Those who exercised a low amount (11 miles of jogging each week) did not significantly increase or decrease visceral fat.
"The results of our investigation show that in sedentary overweight adults who continue to choose a sedentary lifestyle the detrimental effects are worse and more rapid than we previously thought," said Cris Slentz, Ph.D., who led the study.
"On the other hand, participants who exercised at a level equivalent to 17 miles of jogging each week saw significant declines in visceral fat, subcutaneous abdominal fat and total abdominal fat," he said. "While this may seem like a lot of exercise, our previously sedentary and overweight subjects were quite capable of doing this amount."
"We also found that a modest exercise program equivalent to a brisk 30-minute walk six times a week can prevent accumulation of visceral fat, while even more exercise can actually reverse the amount of visceral fat," Slentz said.
Something this article did not cover is muscle atrophy. Once adults reach 40, they start to lose between 0.5 and 2% of their muscle each year. That is 1-3 pounds of muscle mass. Other studies who that a person on average puts on 1-2 pounds of fat over the holidays. It is possible have have little to no change in weight but get fatter as a percentage of body weight. This condition is called Sarcopenic Obesity with Sarcopenia being Greek for "poverty of the flesh". So just imagine that the fat gained is visceral fat. That mean the organs are saturated with fat putting pressure on the heart and liver and causing hypertenion and issues with cholesterol. The person might be the appropriate weight for their height but will start to show a gut with little fat gains in other places.
Cardiovaslar activity will help lower the visceral fat. The ideal is a moderate intensity exercise raising the heart rate to 65-80% of the max heart rate. You can calculate you approx max heart rate as 220 minus your age in years. Mine is 220 - 28 = 192 and for someone 56-57 the max is 163-164. So you goal cardio zone is 105 to 139 beat per minute. If you can get your heart rate up in this zone for 20-40 minutes a day for 4 to 6 days a week it would great help. That solves half of the issue.
Resistance training can slow down or even reverse muscle atrophy. You do not need to turn into Arnold. Carrying a 5 pound weight in each hand while power walking is a great way to get benefit from both types of exercise. You can do stretches, sit ups, and push ups. A great resource with animation of exercises for each muscle group is http://www.exrx.net/Lists/
Nutrition also plays a role in a healthy body composition. Nutritional density is very important. Think of it as the opposite of empty calories. Obviously a baked potato is more dense with nutrition than potato chips or french fries. Fresh fruit and steamed or fresh vegetable are very high in vitamins, mineral, and antioxidants. Lean meats, eggs, and beans provide protein that helps promote muscle growth and repair. Unsalted nuts (excluding peanuts) are a great source of healthy fats. Fish and avocados are also good source of healthy omega 3 fats. Grains can be a healthy source of carbohydrates if they are whole grain, not enriched, and eaten in small quantities as they are higher in calories than fruit and vegetables.
I like the Paleolithic diet because everything is a whole food and ideally 100% natural or even organic. It does promote not eating grains, dairy, or beans and potatoes but I only follow those rules 4-5 days a week.
Here is a typical weekday/workday for me.
Usually 2 fruits mixed (blueberry, strawberry, or banana) almond milk or coconut milk (skim milk is ok too) and protein power. Add ice if I am not in a hurry to drink it.
Mid morning snack 9-10am
Apple and almonds or another smoothie or hard boiled eggs
Lunch 11:30am - 12pm
Grilled chicken or pork chops with carrot slices and guacamole
Afternoon snack 3pm
Apples and nuts (pecans, or walnuts)
a repeat of lunch but in a smaller portion
This varies greatly on hunger leverl, physical activity, and what my wife wants if she cooks.
With many decades left to live don't let decisions or indecision now lower the quality in life when you have more free time to enjoy life.
Mon - Normal
Tue - Low Carb
Wed - Normal
Thur - Low Carb
Friday - High Carb
Sat - Normal
Sun - Low Carb
Low = only veggies as carbs and a max of 50-100 g carb
Normal = some fruit and a max of 100-250 g carbs
High = fruit and large meal 250 g or more carbs
Monday, January 30, 2012
Sunday, January 29, 2012
Friday, January 27, 2012
I modified my arm workout by replacing the last 4 sets with 2 sets of drop set shaving about 10 minutes off my workout. I jumped on the treadmill and did 1 mile in 7:02. Now it is time to prepare to go to the hospital.
Thursday, January 26, 2012
Last night I knew to do 7 miles in 60 minutes the treadmill speed needed to read 7.0. I warmed up at 6.5 for a bit then bumped it up to 7.0 miles until about 3.1 miles in then I bumped it up to 7.1. At the halfway mark I was about 8-10 seconds behind where I need to be. I kept it at 7.1 because that is 8:27 a mile and 7.0 is 8:34 and I knew I would shave off 7 second in a mile.. I also have a habit of sprinting full force the last 0.1 to 0.2 mi of every run. I reached my goal and surpassed it, 59:28.
If I want to lose 13 pounds in 11 weeks I really need to lose 2 pounds a week and not just 1.2 pounds a week so I reach my goal in 7-8 weeks and maintain it for 3-4 weeks. 3 weeks out from my marathon I do my longest training run of 20 freakin miles. That should be my goal date to reach. No procrastination and no more excuses (last the last 10 weeks) the pressure is on!
I need to refuel on Fridays for my long runs and that will be my "free day". I plan to eat clean but with just more fuel knowing I will burn 2000-2800 calories on my long runs.
Wednesday, January 25, 2012
I hit the 100 mile mark on my new shoes I bought myself for Christmas. 106.5 miles since 12/27.
Tuesday, January 24, 2012
Monday, January 23, 2012
I got in an awesome chest, back, and shoulder workout that evening taking out some stress. I was able to do 280 lbs 6 reps on the plate loaded decline press. I recounted a few times to make sure I was correct. Previously I was barely able to do 240-250 lbs.
Sunday, January 22, 2012
Friday, January 20, 2012
Tuesday, January 17, 2012
I am reminding myself that the goal now is fat-loss and endurance so I need to stop eating and training like I am trying to gain muscle mass. Last night I did not get to the gym until 7pm and when I got home I ate a chicken breast and a pork chop an hour before my bedtime. I was 3 hours late to work yesterday because I slept in with Ellen on her first day of her new job. Needless to say the late meal and sleeping in kept me from falling asleep by my ideal 9pm bedtime. I moved my run to this evening.
13 weeks to lose 13 pounds. Sounds do-able to me. The last 8 weeks of working out 6 days a week was just a warmup for that is going to happen the next 12-13 weeks. I need to get my bulldog grip back on my strict eating.
Monday, January 16, 2012
Saturday, January 14, 2012
Friday, January 13, 2012
Thursday, January 12, 2012
The race weight book I am reading recommends 5-6g of carbs per kg of goal weight for my amount of weekly training. That is about 370 grams! Following paleo the carbs tend to be 150 gram or lower. I did just fine with that during my half training but my weekly mileage only got up to 22 miles and my longest run was 10 miles. I am new to the whole endurance athlete thing and I guess I need more fuel as I get up to 36 miles in a week and 20 miles in a single run. The book is about losing weight for a race and 300g of carbs might be ok. It also says you can have up to 40% of your calories from fat as it helps with fat-oxidation during low to moderate intensity exercise. I will start eating before my runs now. Prob just a banana.
Ellen has lost 4 pounds in 7 days and according to my BF monitor it was all fat. I added her to my spreasheet I have been filling out every Thursday for 3 years. I lost 0.8 lbs fat and 14 to go.
I plan to relax and carb load so I am not sluggish Saturday!
Wednesday, January 11, 2012
The difference between a goal and a dream is a deadline.” -Steve Smith
"Do not wait; the time will never be "just right." Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along." - Napoleon Hill
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything." - Napoleon Hill
"Anything in life worth having is worth working for!" - Andrew Carnegie
This morning I did a 10k for my training run. The last two weeks I did my 10k runs in the evening and today I felt sluggish and dead weight. I finished 4 minutes slower than last week and when I got home I plotted up all my 10k runs I have done. On 1-11-10 I did my first attempt in 68:47 and today I did it in 59:43. It changed my perspective and I need to remember that a training run is not a race. Saturday I will attempt to do it in under 54:47.
This morning Ellen told me she wants to 18 pounds by a certain date and will not settle for less than 10 pounds. She has the drive in here and I will support her to keep it going. She started couch to 5K again and plans to do the Cowtown 5K with me at the end of February. We did it together last year and it was fun. The next day is the Half marathon and I am considering it.
This was interesting www.ncbi.nlm.nih.gov/.../20919592
Tuesday, January 10, 2012
I am currently in week 5 of my 18 week marathon training. I am running longer and faster and it seems like I am doing something new each week. Ellen and I took before pictures last night for her BFL/Body Rock 12 week challenge. She hurt her neck drying off after a shower on the weekend so this morning she just got in the hot tub and sauna while I ran on the treadmill. Did 5k on the treadmill in 25:05 and on Thursday I did 5k in the park in 25:02
I posted my New Years Resolutions on facebook but I did not post them here. It is more a list of goals for 2012 (mainly the first 6 months).
Run a mile in under 7 minutes and 5k in under 25 (I am changing it to under 24)
Complete a Marathon
Log 1000 total miles in honor of my Uncle Jack
Get down to 163 lbs and under 10% bodyfat by April
I have 3 races coming up in the next 4 months. This Saturday I am running a 10k and it will be the 1 year anniversary of my first 10k. I am shooting to run it 8-10 minutes faster than last year. In February as my halfway point my training calls for a half marathon so I am going to do one when I visit my Grandmother on Galveston Island (nice and flat). Then my marathon race will be on April 16th. I might do a Tough Mudder on April 1st with my father-in-law and some of his friends.