Overweight Person – Weight Loss Diet Solutions

In the first part of this article Tom Venuto told us how fat cells are created and live. In this second part Tom tells us how to shrink them and lose weight.

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.

Can You Build More Fat Cells?

Shrinking Fat Cells

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.

Fat Cells are just Energy Storage

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 it’s 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.

Lessons to Lower Fat Cell Size

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 weightloss 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, its 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:

www.burnthefat.com

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: www.burnthefat.com

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Everyone would like to get some exercise and I have walking Tips to help you out. Who of us won’t love to have all of that stubborn fat melt away quickly and easily? But if only it could happen. The fact remains that while you can burn sugar and calories really fast, the same cannot be said of fat, even though it is formed from calories and sugar.

Simple Walking Tips

That said, there are still simple ways to burn fat and lose weight, and when I mean ‘simple’, I obviously don’t refer either to starving for several days on end or doing long boring cardios for hours. Believe it or not, if you are prepared to walk everyday, you cannot but get rid of fat.

Many would argue that it would take several years for an overweight person to lose fat solely with the help of walking, in sharp contrast to intense workouts such as interval training. That might be true, but then again, how many of us have the stamina to bear the strain of intense workouts. The answer is, very few.

Walking Tips to Use Today

If you have never worked out in life, it is silly to even imagine that you would be able to manage those hard workouts with ease. On the contrary, walking is easy to do and it is not true that you cannot burn fat with it. You just need to be steady and patient and never lose heart. Here are a few walking tips for you to help you gain the maximum mileage from this exercise.

1. It is very important that you wear the correct shoes while walking, or you would be in danger of injuring your feet badly. I would recommend a pair of decent tennis shoes for this purpose, and you can buy them from your local store at an affordable price. With tennis shoes, the sole of your foot rests comfortably, thereby making walking easier for you with no fear of injuries

2. We often set fixed schedules for almost all the important activities of our life except that of looking after our health. This is a rather strange behavior as a one’s health comes before even his most important activity. It is easy for you to forget about your daily walking routine if you don’t schedule it like your other important tasks. Make walking your top priority, because it really IS

3. To burn even more fat from this exercise, you can carry one pound of weight in each of your hands. While walking, you can raise your arms over your head and then gently let them fall on the side. As you repeat this exercise while walking, it would make your heart beat faster and consequently you would be burning more fat

If you wish to carry the weight in your legs instead of hands, you can buy leg weights instead. They are available for varying amounts of weights, and are quite cheap too. You can get them for as low as $5 or $6, depending on the amount of weight you are buying

4. If you feel a bit impatient, you can add half-an-hour of extra intense workout along with your regular walking schedule. The reason I left this tip for the last is that you should do it only when you are fully comfortable with walking. This can tremendously accelerate the weight loss process for you and you would be able to get rid of those annoying pounds quicker than you would with just plain walking.

Walking Tips – Apply Them Today

So my advice to you is to get started today. There is not better time to get started walking then this very day. Let me know how much these walking tips are helping you out.