1. Managing Fat

2. Role of Fats Used as energy.
Its been estimated that the average adult male carries enough fat to ride a bike from Chicago to LA, a distance of roughly 2,000 miles.
Oxygen must be present for your body to burn fat for energy.
In initial stages of exercise, oxygen is still not yet available.
It can take up to minutes of exercise before fat is maximally available to the muscles as fuel. Glucose/glycogen are used first.

3. Role of Exercise in the Use of Fats
Aerobic exercise enhances the development of capillaries that lead to muscle cells, thus improving blood flow where it’s needed.
Exercise increases myoglobin, a protein that transports oxygen fro the blood into muscle cells.
With better blood flow and more oxygen in the muscles, the body becomes more efficient at burning fat.
Exercise stimulates the activity of lipase, an enzyme that promotes the breakdown of fat for energy. The more fat you can break down and burn, the more defined you will look.

4. 3 Major Types of Fatty Material in Body
Triglycerides (true fats) are stored in fat tissue and in muscle. Of the 3, these are the most involved in energy production.
Cholesterol is a waxy, light-colored solid that comes in two forms.
Cholesterol in the blood
Cholesterol in the food
The cholesterol you eat is not the cholesterol in your blood (clog arteries kind). Instead that comes from saturated fats (animals). Your liver manufactures blood cholesterol from saturated fats.
The cholesterol you eat is broken into smaller components that are used to make various fats, proteins, and other substances that your body requires.
HDL (good); LDL (bad)
Phospholipids are involved primarily in the regulation of blood clotting. Also critical in structure of cell membranes.

5. Essential Fats
Required for normal growth, maintenance of cell membranes, and healthy arteries and nerves, keep skin smooth and lubricate joints.
Omega 6 fatty acids
Linoleic acid – commonly found in sunflowers, soybeans, corn oils
Omega 3 fatty acids
EPA/DHA – commonly found in fish
Linolenic acid – commonly found in plant foods
Suggested ratio of 2:1 (omega 6:omega 3)

6. Omega 3 Supplementation
DHA/EPA (40:60 ratio)
Make sure it has at least 500 milligrams of fish oil.
1,000 mg per day is recommended (including actual food).
Decrease inflammation.
DHA is important for brain function, eyes and entire central nervous system. Low levels of DHA are associated with depression, loss of mental focus, and loss of memory.

7. Fat Recommendations for Active People
Keep fat intake to 25-30% daily calories each day.
It should contain much more unsaturated fat than saturated fat.
Total Fat
Total calories x 30% = daily calories fro fat / 9 = g total fat
Example: 2,000 calories x 0.3 = 600 / 9 = 67 g total fat