What Is Fat And How Do You Get Rid Of It?
By Jayton Miller
This is an excerpt from the UMZUfit Fat Loss Course, which is the most in depth and comprehensive guide available on the market to get you to your leanest physique ever. This course talks about everything in regards to what fat is (as we will see in a minute), how to get rid of fat, exactly what and how to eat when losing fat, and how to train in order to maximize fat loss.
Let’s dive in…
Table of Contents:
“How to lose weight” is the #1 health and fitness-related search on the web today. Since the 1980s, the average weight of an American man has gone up 15 pounds. The average weight of an American woman has gone up 17 pounds during that time period. There is a clear disconnect there.
While the Internet becomes oversaturated with information on weight loss and fat loss, the problem only gets worse.
This is because fat loss in itself has become a fad-finding, trend-riding industry, with misinformed authorities passing us back and forth from fat loss course to diet fad, profiting every time you press “buy” on another one of their magic solutions.
This begs the question… what is true when it comes to fat loss? Despite what many people think, fat loss comes down to only a few key science-backed principles. Fat loss is simple.
If you eat fewer calories than you burn, you will lose fat.
This is why crash diets and restrictive diet plans tend to work, but they bring with them a slew of side effects. These will typically cause you to end up back where you started, or even worse, with more fat than before and a broken sense of pride. UMZUfit Fat Loss is not one of these plans.
We designed UMZUfit Fat Loss to result in achievable and sustainable fat loss. The fat loss you achieve in this program will be long-lasting and life-changing.
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WHAT IS FAT?:
First, let’s set one thing straight…
Fat is not bad.
Fat, also known as adipose tissue, is necessary for the survival of the human body.
Without a certain amount of fat protecting our organs and other internal structures, we would quickly die due to an inability to properly regulate body temperature and perform various bodily functions.
There are two types of fat based on location that can be stored in your body:
- Subcutaneous - fat that is stored right under your skin
- Visceral - fat that is stored around your organs
In addition, there are multiple types of fat cells in the human body; however there are two that you must understand:
- White Fat
- White fat is the type of fat you are trying to get off of your body. These fat cells store excess energy that could be needed for later. For example, if we were stranded on an island and could not find food, our body would use the stored energy in the white fat cells until we found food.
- White fat contributes to your hormonal profile, regulating the amount of estrogen, cortisol, insulin, leptin, and growth hormone you have in your body.
- White fat is not the enemy - excessive white fat is the enemy.
- Excessive white fat increases estrogen and cortisol levels, subsequently lowering levels of leptin and growth hormone. Keeping your levels of white fat in check is key not only to your body image, but to the health of your body as well.
- Brown Fat
- Brown fat is used to produce heat. Our actual concentration of brown fat does not change much as we age. We have relatively the same amount of brown fat now as we did when we were infants.
- Because of its thermogenic properties, a large amount of research is done on converting white fat into brown fat; however, this is not a good way to increase your rate of fat loss. There is not enough research backing this process for us to recommend any method in this course.
- If you come across any information claiming that brown fat conversion is the secret to fat loss, steer clear as this information is likely based on faulty science.
WHY DO WE GAIN FAT?:
Storing fat is how the body puts away extra energy in case it is needed for another time.
This mechanism has evolved from our ancestors, who went through times of abundance followed by times of famine.
During times of abundance, our ancestors would store extra body fat so that during the inevitable famine, they would be able to tap into that stored energy to survive.
In this survival state, the body begins to lower the metabolism to slow down energy consumption.
This is an important point to understand in relation to crash dieting. Going too low in calories will cause your body to mimic the metabolic reactions of our ancestors. If you are not eating enough food, your internal processes will fight back.
Not until your body receives enough nutrition does it move into a state of abundance, where the metabolism is firing properly, energy levels are high and insulin resistance is low.
In this program, we will be briefly toeing the line between the state of survival and the state of abundance, using only moderate to slightly aggressive calorie deficits to ensure that your internal processes are not damaged while you cut fat.
There is one more catch to this concept.
Most people consume food and drink that is largely devoid of nutrients. Our ancestors were able to easily flip back and forth between survival and abundance due to the high vitamin and mineral content of their food.
Micronutrient deficiencies are so prevalent in today’s society that we are fighting an obesity epidemic driven by excess fat storage and improper metabolism regulation.
In the section on nutrition, we will discuss how fat can be shed eating anything; however, this comes at the sacrifice of internal processes like metabolic regulation. We highly recommend that you adopt a high nutrient containing diet or supplement with micronutrients to support your fat loss journey.
WHAT IS FAT LOSS?:
Fat loss occurs through a process known as lipolysis. During lipolysis, triglycerides within the fat cells are broken down and fatty acids and glycerol molecules are removed.
The waste products from lipolysis are then exported from the body through stool, sweat, urine, and breath, so it is vitally important that you are regular, breaking a sweat, and breathing properly when trying to lose fat.
As our ancestors have taught us, fat loss can only happen when there is less energy going into your body than is going out. This is known as an energy deficit or calorie deficit.
When in a calorie deficit, your body taps into its fat reserves in order to survive.
A calorie deficit can be achieved in two ways:
- By decreasing the amount of food and drink entering your body
- By increasing the amount of energy expended through activity
The best way to complete a successful fat loss routine is to moderately practice both.
The reason for moderation is this - fat loss will happen if you are in a calorie deficit; however, the longer you are in a calorie deficit, the slower your metabolic rate will be.
Your body is adapting to its new amount of food and fat loss will slow down.
To mitigate this and keep the rate of fat loss as high as possible, we like to incorporate what are known as diet breaks.
Diet breaks are breaks from the calorie deficit when you go up to maintenance calories for one week.
These should be practiced every 4-6 weeks to mitigate the adaptation of the metabolism to the calorie deficit.
Food is the foundation of your health. Once you get your diet in order, everything else tends to more easily fall into place.
Getting your diet in place to support optimal performance and healing of the body should be the first thing you do.
Excess dietary stress can lead to an excessively inflamed state of the body, making it harder to lose fat, build muscle, recover, and heal.
You should now understand what creates fat loss, but we will reiterate one more time here:
Eating fewer calories than burn will create an energy deficit, leading to fat loss.
But it is not enough to just burn fat - you want to protect your body in the process.
The goals of this program are:
- Burn Fat
- Maintain or Build Muscle
- Maintain a Strong Metabolism
- Keep Your Hunger in Check
If we can accomplish these 4 things with you, then you will experience an enjoyable and sustainable method of dropping fat that you can practice over and over again for a lifetime.
HOW TO ENTER INTO A CALORIE DEFICIT:
In order to enter a calorie deficit, you must first know what puts your body in homeostasis. This level of calories is known as your maintenance calories.
In metabolically healthy individuals, maintenance calories can be simply calculated:
Multiply your weight in pounds by 15 to get your maintenance calories.
It is worth noting that maintenance calories differ from person to person. If you find yourself gaining weight on this program, then your metabolism is likely troublesome and will hinder your success on this course. For these individuals, we recommend that you move over to the UMZUfit Recomposition Course and practice the Thermo Diet to rehabilitate the metabolism before moving onto a fat loss phase.
Once your maintenance calories are calculated, you can easily determine how many calories you must consume to lose fat.
Subtract between 200 and 500 calories from your maintenance calories to create a sustainable calorie deficit.
Below is an example of a calorie deficit for a 185 pound man:
For example a 185 pound male would use this formula to get his maintenance calories 185x15= 2775 calories per day. To then get his calories for a moderate deficit he would use 2775-200= 2575 and for a more aggressive deficit he would use 2775-500= 2275 calories per day.
If maintaining strength is a primary concern for you when losing fat, then you can always engage the process more slowly by eating at your maintenance calories and increasing your energy expenditure - adding an extra 5-10K steps per day to your current baseline activity.