This document discusses different types of body fat in humans. It begins by defining body fat, called adipose tissue, which is made up of cells called adipocytes. The primary type of fat cell in humans is white adipose tissue. Fat cells can vary greatly in number between individuals and in size. White adipose tissue is mostly comprised of lipid and a small amount of water and cellular machinery. Body fat serves as the main storage form of energy in humans, with 1 gram of fat providing 9 calories. Different types of body fat include essential fat, brown adipose tissue, visceral fat, subcutaneous fat, and stubborn fat. Visceral fat and stubborn fat are more difficult to lose than other types of body fat. The
3. A more technical term for body fat is adipose tissue
with individual cells being called adipocytes
‘Adipo’ = fat; ‘cytes’ = cell
In humans, the primary type of fat cell is called
white adipose tissue or WAT and we do have BAT
4. In humans, fat cell can vary drastically:
1. Lean individuals may have anywhere from 41 to
65 billion fat cells
2. Obese individual can have upwards of 200 billion
fat cells.
3. Fat cells can range in diameter from 70 to 120
micrometres. The size of cell can also affect its
physiology.
5. WAT in humans is composed (anywhere from 80-95%) of
lipid
The remaining part of the fat cell is comprised of:
1. A little bit of water
2. Cellular machinery needed to produce the various
enzymes, proteins, and products that fat cells need to do
their duty.
3. As it’s turning out, fat cells produce quite a bit of
stuff, some good, some bad, that affects your overall
metabolism.
6. For the record:
1g of fat provide 9 calories so 400g of fat contains
about 3600 calories of stored energy.
Now that where the old axiom of 3500kcal to lose
a pound of fat comes from.
7. If you create a 3,500 cal/week
deficit you should lose one
pound of fat, right?
11. Fat Cells are truly exceptional in their capacity to store
energy.
Putting everything into perspective:
Average male weighs 72kg with 15% body fat has
24lbs of body fat which is close to 84,000kcal or so of
stored energy
Metabolic rate close to 2400kcal/per day
35 days without food assuming he was using 100%
fat.
12. Extremely obese individuals may have upwards of
50lbs -100lbs of stored fat.
Which gives them 175,000 – 350,000kcal of
stored energy.
7 months at least without emptying their fat stores.
13. CHO Stores in your muscles and your liver
500g at the maximum.
Each 1 gram of Carbs = 4Kcal
So that’s 2000Kcal or so of stored glycogen
Not enough to meet a single’s days caloric
requirements
14. The reason for the difference in energy storage capacity
is water.
Carbs are stored as glycogen in the muscles and liver
Every 1g of stored glycogen you store 3-4g of water with
it.
In contrast triglyceride only require about 1g of water for
every g of fat stored. Fat is a very space efficient way to
store energy .
15. On top of that:
1g provide more useable energy than either a g of carbs
or protein.
9Kcal/g = Fat
4Kcal/g = Carbs/Protein
Being able to store more g of total FAT each of those g
provides more useable energy to the body.
Body Fat = Ideal storage form of energy.
16. As Human can we make new Fat Cell?
Yes / No
Can we actually get rid of fat cell
completely forever?
Yes / No
17. When a fat cell reach a certain size: that is they are full as they physically
can be.
Stretching of the fat cell stimulates the release of factors such as
Angiotensin II, prostacylin and others
Tells the body to make new fat cell from something called preadipocytes
Preadipocytes mature into normal adipocytes Volia!
New FAT CELLS!
Fat cell get to large YOUR BODY WILL KEEP MAKING MORE!
18. Apoptosis = Death /Removal of cell
Unfortunately getting rid of fat cell is nearly (but
not completely) impossible.
People perception is that liposuction is the only
way.
Fat Cell don’t generally undergo Apoptosis with a
few exception visceral fat and breast or extreme
conditions.
19. 5 Different Types of Body Fat:
1. Essential Body Fat
2. Brown Adipose Tissue (BAT)
3. Visceral Fat
4. Subcutaneous Fat
5. Stubborn Fat
20. Referred to the fat around your organs and your nervous system and in your brain
You cant lose it and even if you could you would want to because you’d be dead.
Men: Essential fat make up about 3%o of total weight. So a male with 10%
Body Fat = 1/3 Essential Fat that cant be removed, that why if you hear
someone claiming there body fat is below 3% you should be suspicious.
Women: Slightly higher estimated at 9-12% is a big part of the difference in total
body fat.
10% body fat in men is equivalent to 16-19% body fat in women Both 7%
above their essential body fat levels. Female bodybuilder reporting body fat
lower than 9% again be suspicious.
Low Fat Diets = Bad for you
21. The main role of BAT is energy utilization, primarily to
provide heat.
WAT has very few mitochondria (the powerhouse of
the cell). Mitochondria makes energy by burning free
fatty acids.
In contrast BAT has very little lipid but quite a lot of
mitochondria which is why its so good at energy good
at energy and heat production.
Overall BAT isn't important in terms of getting rid of
stubborn body fat.
22. Visceral fat is found around your internal organs and can be thoughts of
as gut fat.
Its more metabolically active.
Visceral fat has a better blood flow – meaning it easier to get the fat out
of the fat cell
Research shows that visceral fat responds differently to diets and
exercise than other types of fat. APPEARS = aerobic exercise get rids
of visceral fat more effectively.
Males at 15% body fat can still have some but anybody much leaner
than that it’s a non issue
-
23. For short means:
‘Sub’ = Under ‘Cutaneous’ = Skin
40-60% of your total body weight is found under the
skin.
Males = On top of there visceral fat male carry more
fat on their midsection and back with less on their hips
and glutes
Andriod/ Apple Shape
Increased health risks due to visceral fat
24. Females = Fat on Hips and Thighs less on their Abs
Gynoid body fat patterns/also pear shape.
Female = More protective of diseases.
Females – Menopause w/out HRT – Which to a male
like body pattern.
This also can be ver-sa to males.
25. Sub – q fat isn’t the all the same.
Hips/Thighs Fat is metabolically different than
abdominal fat.
Different types of abdominal fat
1. Deep Abdominal Fat
2. Superficial Abdominal Fat
- Upper and lower
26. Hip/Thighs – is the hardest to get rid of.
Breast Fat – Body Fat
Breast Fat
Lost During
Exercise
Regain
Body fat
Some
Women, Don’t
change
Stubborn
27. Subcutaneous body fat is my eyes can be
broken down in t different types:
1. Regular fat – Easy to drop body fat
2. Stubborn Fat
When it comes to stubborn fat its far less a
issue with diet and training its more of a
patience issue (Which us men lack )
28. Stubborn is defined as a 12 site skinfold total of
under 120mm (less than 10mm average at each
site)with one site being 30 or higher.
30. In general fat will come of the body from least to the
most stubborn and there is a clear hierarchy in how
it does this.
Visceral Fat
Non Stubborn
Subcutaneous
Fat
The Deep
Abdominal
Fat
Superifcial
Body Fat
Hips and
Thighs
