Finally, I’d like to share one more concept that although is not discussed much, it is super important when it comes to fat storage. It’s about how lipid turnover regulates adipose tissue mass or fat. That is the subcutaneous (under the skin) or visceral (around organs).
What is Lipid Turnover? It is the body’s capacity to store and remove lipids.
Studies have shown that excess body fat is associated with decreased lipid turnover or decreased rate that fat is removed.
I have bad and good news. I will start with bad news.
A study found that lipid removal rate decreases during aging while the uptake rate doesn’t at the same rate, resulting in weight gain. This process is independent of other factors. One of the conclusions is that “substantial weight loss is not driven by changes in lipid removal but by the rate of lipid uptake in fat tissue.”
Sounds complicated, I know.
The bottom line is that we WANT to SPEED UP the lipid turnover in the fat tissue.
Good news, here it comes. YES, you and I can speed up the lipid turnover rate in the fat tissue. How?
Don’t I say often that exercise is the BEST FREE PILL in the market?
We cannot control our age but we can control our fitness level and the higher the muscle mass we have, the higher the fat breakdown. If you are asking what kinds of exercise will help the most?
With prolonged exercise, energy from fat becomes the main source. Resistance training will build muscles and they keep burning fat after a workout. Exercise intensity at 65% of VO2max seems to result in a slight decrease in free fatty acids uptake.
The bottom line, Move your fanny 4-6x a week. Do weight training 2-3x week and aerobic 2-3x week and pick one to be a longer route, whether you are brisk walking, biking, and jogging.