Body Composition: Fat vs. Lean Mass

• Body composition is the division of body weight into adipose tissue and lean body mass.
• Body weight equals adipose tissue plus lean body mass.

Adipose Tissue

• Adipose tissue consists of subcutaneous fat and visceral fat.

Lean Body Mass

• Lean body mass includes bones, muscles, internal organs, body fluids, and essential body fat.

Body Weight Division

• Body weight is divided into lean body mass and adipose tissue.
• Lean body mass comprises muscles, bones, organs, body fluids, and essential body fat.
• Adipose tissue is further divided into subcutaneous and visceral fat.

Fat Storage Types

• Subcutaneous fat is located beneath the skin and can be pinched.
• Visceral fat surrounds internal organs and can not be pinched.

Ideal Body Fat Percentage

• For females, the ideal body fat percentage is less than 20%.
• For males, the ideal body fat percentage is less than 15%.

Fat and Muscle Composition

• Fat cannot be converted into muscle.
• Adipocytes/lipocytes/fat cells consist of approximately 90% triglycerides and 10% fluid.
• Muscle cells/myocytes/muscle fibers consist of approximately 75% fluid, 20% protein, 4% intramuscular triglycerides (IMTGs), and 1% glycogen.

Adipose Tissue Characteristics

• Triglycerides (TG) are the storage form of fat in the body.
• Adipocytes/lipocytes are cells that store triglycerides (TG).
• Adipo/lipo means fat, and cyte means cell.
• Adipose tissue is a collection of fat cells, adipocytes, and lipocytes.

Muscle vs Fat

• Muscles are firm and taut.
• Muscles have a definite shape, name, and function.
• Fat is soft and jelly-like.
• Fat lacks form and shape.

Muscle Density

• Muscle is denser than fat.
• Fat spreads out and occupies more space compared to the same mass of muscle.

Aesthetics Impact

• Excess fat hides the shape of muscles.
• Toned muscles are considered attractive.

Introducing Terms for tissue growth and degredation

• Hyperplasia refers to tissue or organ growth due to an increase in the number of cells.
• Hypertrophy occurs when tissue or organ size increases because the cells grow larger in size.
• Atrophy refers to the gradual decrease in the size and mass of a tissue or organ due to a reduction in cell number or size.
• Lipogenesis is the formation/generation of fat.
• Lipolysis is the breakdown of fat.

Muscle Hypertrophy Factors

• Muscle hypertrophy relies on progressive overload, adequate performance nutrition, and sufficient rest & recovery.

Basal Metabolic Rate (BMR)

• Basal rate is the minimum or basic level.
• Metabolism includes all chemical reactions in the body to sustain life, consisting of anabolism and catabolism.
• Rate measures the speed at which events happen within a specific period.
• Basal metabolic state: a state where the body is at relative rest and not physically exerting itself.
• Basal metabolism: The internal functioning of the body while at a basal metabolic state, involving involuntary functions for survival and basic voluntary functions.

BMR vs. RMR

• Basal activities are needed to sustain life including breathing, heartbeat, blood circulation, and organ function.
• BMR is the energy needed to perform all basal metabolic activities over 24 hours in a basal metabolic state.
• Is the rate at which the body burns calories over 24 hours while at rest.
• Resting Metabolic Rate (RMR) is similar to BMR but is measured under less restrictive conditions.
• BMR is the number of calories the body needs to maintain basic physiological functions at complete rest and in a fasting state.
• RMR is the number of calories a body needs to maintain basic physiological functions at rest, but not in a completely fasting or post-absorptive state.
• Stringent BMR conditions include measurement in a lab after a full night's sleep and a 12-hour fast, with the individual in a reclined, relaxed position in a thermoneutral environment.
• RMR measurement occurs under specific, less stringent conditions after a few hours of fasting, in a relaxed and reclined state, at a comfortable room temperature, and without physical exertion.
• BMR is a precise measurement, while RMR provides a close estimate, typically slightly higher than BMR.
• BMR finds primary use in clinical and research settings.
• RMR is utilized in practical applications, such as fitness and nutrition consultations.
• In everyday conversations, BMR and RMR are used interchangeably due to minor differences; RMR's easier measurement makes it a practical estimate of basal metabolic rate.

Total Daily Energy Expenditure (TDEE)

• TDEE includes Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Thermic Effect of Food (TEF), and Exercise Activity Thermogenesis (EAT).

Body Types and Their Significance

• Endomorph, mesomorph and ectomorph are broad body types
• A common belief says ectomorphs burn more calories at rest and endomorphs burn less.
• Body types may not be significant.
• Body types are not necessarily a key factor due to successful transformation regardless of body type with the right nutrition.

Body Type Characteristics

• Endomorph: Long torso, short limbs, big bone structure, higher fat content, predisposition to fat gain, low basal metabolic rate (BMR).
• Mesomorph: Balanced torso and limbs, muscular structure, genetically gifted, lean appearance, moderate BMR.
• Ectomorph: Short torso, long limbs, slender with less body fat, tendency to lose muscle, high BMR.

The Drawbacks of the Conventional Approach

• Increasing physical activity increases hunger.
• A diet which provides less than what the body requires is unsustainable.
• Hunger pangs and irritable behavior.

Importance of Nutrition

• Correct nutrition is essential for fat loss, rather than strict calorie counting or excessive exercise.
• Animals do not count calories, their feelings of hunger ensure they are properly fed.
• There is a fat paradox

Examples of Healthy High Fat Populations

• Vilhjalmur Stefansson lived among the Innuits of the Arctic consuming meat and fish.
• Roughly 70 - 80% of their calories were derived of fat
• The Kenyan Masai diet consists of meat, blood and milk.
• Physical activity light to sedentary, with no heart issues, blood pressure, or diabetes.

Conclusion:

• Fat can be lost without exercise by focusing on correct Nutrition.
• It is crucial to adhere to an active lifestyle and train the muscles for strength and longevity
• An Improved Quality of Life = Right Nutrition + Training

Carbohydrate Processing

• Carbohydrates break down into glucose when ingested.
• Blood glucose/sugar levels rise above normal afterwards.
• High blood sugar causes the pancreas to secrete insulin.
• Insulin then clears out all excess blood glucose.
• Glucose is either utilized and pushed into the body cells for energy, or stored.
• There are 3 primary methods of storage, Liver Glycogen, Muscle Glycogen and Adipose Tisue.

Lipolysis Trigger Factors

• Lipolysis will occur when carbohydrate intake reduces.
• When this occurs blood glucose falls, triggering low insulin, and high glucagon.
• When blood glucose/sugar levels drop below normal causes. Muscle glycogen, which will be used by muscle only.
• While under these conditions Glucagon stimulates the breakdown of liver glycogen, and adipose tissue releases fat for energy.

Fat Distribution between genders

• In Men fat is typically stored primarily in the stomach.
• While in women fat is stored primarily in the waste line area.
• This is controlled primarily via genetics.

Recommended Reading

• Why We Get Fat by Gary Taubes
• Sapiens by Yuval Noah Harari
• The Case Against Sugar by Gary Taubes
• Wheat Belly by Dr. William Davis
• Grain Brain by Dr. David Perlmutter
• The Big Fat Surprise by Nina Teicholz
• The Real Meal Revolution by Professor Tim Noakes
• The Friendly Arctic by Vilhjalmur Stefansson
• Not By Bread Alone by Vilhjalmur Stefansson
• The Fat Of The Land by Vilhjalmur Stefansson
• Lore Of Nutrition by Professor Tim Noakes
• Waterlogged by Professor Tim Noakes
• The Art And Science Of Low Carbohydrate Performance by Dr. Jeff Volek and Dr. Stephen Phinney
• Fiber Menace by Konstantin Monastyrsky