Advertising
Advertising

Fat Cells Used to Be Our Friends, Now They’re Enemies

Fat Cells Used to Be Our Friends, Now They’re Enemies

Fat cells and muscle cells might look nearly the same from the outside. They’re both part of your body and just below your skin. They both even can be clenched with your fingers. The muscles might be a little bit harder to clench – but this isn’t too much of a difference, am I right?

Yet, it is. I remember back when I first started working out, with an obsolete, rusty barbell at my friends place. I was sixteen years old. Back then I told my friend: “I don’t want to get any skinnier. I just want to convert my fat cells into muscle cells!” I was being serious. Me and my friend both thought it was a reasonable goal. It wasn’t.

I’ve wasted countless of hours on trying to build muscle mass while simultaneously losing fat. It wasn’t worth it. Here’s the unparalleled reason why.

Fat Cells: Old Friends – New Enemies

Advertising

    Fat cells used to be our friends. Back in the days of our ancestors, when food were scarce, we had to be able to massively store energy. Nobody in the tribe knew when we had to go weeks without food. That’s the reason why our body is inclined to store fat and minimize muscle growth. Our body is conditioned to be an energy storage machine and not an energy waster.

    Nowadays fat cells are our enemies. Most people want to lose a couple of pounds of fat. Not only because obesity, due to our sedentary behaviour and our eating choices, is contributing to chronic diseases such as cancer, diabetes and artheriosclerosis. But also because being overweight resonates neither with our feminine nor masculine ideal of beauty.

    How To: Fat Cell

      The fat cell is divided into multiple parts. There is the purple nucleus, the green mitochondria, the blue Golgi apparatus and the yellow, gigantic, fat storage unit. The last part is what makes the cell full of lipid unique. The fat cells are your body’s energy storage.

      Advertising

      Fat cells participate in hypertrophy. Which means they increase their fat storage until they can’t physically increase in size anymore. Then your body creates more fat cells. You want to keep the amount of fat cells close to the optimum in your body. Because the fat cells in your body are yours to keep for a lifetime. The storage inside your fat cells can be lost. But fat cells, after they’ve been created, immediately get replaced after their death.

      Even worse: Fat cells produce a protein, that inhibits your body from breaking down the fat storage. Your organism creates a set point. This means that once you’ve been overweight it’s far easier to reset into your old, unhealthy habits again. That’s the reason why 40% of obese children become obese adults.[1]

      If we apply this knowledge to dieting, we know that it’s crucial for you to keep your diet sustainable. Because if your diet isn’t, your body is more than happy to keep adding the lost fat again to your organism. This is called the Yo-Yo effect, which has been shown to increase all-cause mortality.[2]

      Fat cells also have other crucial factors. They’re turning androgens into estrogens. They’re contributing to the production of estradiol. This is not only bad for men, as we want to be full of testosterone. But this is also bad for women, as it’s a major risk factor of infertility.[3]

      Advertising

      How To: Muscle Cell

        Muscle cells look quite differently than fat cells. They’re also quite different in their functioning. Muscle cells are the individual contractile units within a muscle. A muscle in your body, like your biceps, contains hundreds of thousands of muscle fibers.

        The contraction of your skeletal muscle fibers (muscle fibers are a synonym to muscle cells) lead to a movement in your joints. The main task of your muscles is to move your body. In comparison to fat cells, muscles don’t store energy, they need energy for their functioning.

        When muscle cells are contracting, they’re releasing myokines.[4] This is the way muscle fibers communicate with the rest of your body. Myokines affect most organs, but are famous for their interaction with the glucose and fat metabolism. Which means the muscles are communicating with your liver and your fat cells, to release glucose and fats in the blood stream. This is energy for the muscle cells to use. This effect of the myokine regulates glucose and lipid metabolism and therefore counteracts inflammation. This may help slow down aging.[5]

        Advertising

        The Starting Point

        The anatomy and the function of fat- and muscle cells are vastly different. Due to this reason, it’s physically impossible to convert fat cells into muscle cells.

        Don’t waste your time on improving both. Trust me, I’ve tried this before. I was following a rock hard diet, I maximized my protein intake (don’t do this!) and trained up to 10 days a week. I didn’t see results. Sustainability is the holy grail. Eat healthier every single day and don’t go into a massive calorie deficit.

        If you’re just starting out and aiming for a better body, do this: Eat one extra portion of vegetables for dinner and go for a 10-minute walk afterwards. This is easily doable – and that’s a huge advantage. The average gym-goer quits after 3 months. The reason: He didn’t build a fundament of healthy habits.

        Don’t have enough time to go for a walk and cook? No excuses. The average American watches more than 4.5 hours of television a day.[6] You have to create healthier habits.

        If you don’t have 10 minutes, you don’t have a life. – Tony Robbins

        Once you’ve got into a habit of doing this, you can slowly try to increase the volume. This will make the whole journey of eating healthier and exercising a voluntary, fun decision. If you’ve got the financial means, you can hire a competent personal trainer or an online coach. The accountability, knowledge and guidance of the trainer will vastly speed up the process.

        Reference

        [1] NCBI: Obesity in Children
        [2] NCBI: Medical, metabolic, and psychological effects of weight cycling.
        [3] Green BB, Weiss NB, Daling JR: Risk of ovulatory infertility in relation to body weight. Fertil Steril 50:721, 1988
        [4] NCBI: Skeletal muscle as an endocrine organ: PGC-1α, myokines and exercise
        [5] NCBI: Skeletal muscle: an endocrine organ
        [6] Business Insider: The average American watches so much TV it’s almost a full-time job

        More by this author

        Florian Wüest

        Qualified and experienced fitness trainer and online coach.

        Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

        Trending in Physical Strength

        1 Exercise for Seniors: How to Improve Strength and Balance (And Stay Fit) 2 How to Lose Water Weight Fast And Naturally 3 Prebiotic vs Probiotic: What’s the Difference and Why Are They Important? 4 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast 5 Why You’re Struggling to Lose Weight (And How to Fix It)

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on May 15, 2019

        How to Tap Into the Power of Positivity

        How to Tap Into the Power of Positivity

        As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

        “Happiness cannot come from without, it comes from within.” – Helen Keller

        When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

        Advertising

        Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

        We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

        But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

        Advertising

        So…how exactly are we to achieve that?

        It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

        1. Learn to substitute every negative thought with a positive one.

        Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

        Advertising

        2. See the positive side of every situation, even when you are surrounded by pure negativity.

        This one is a bit harder to put into practice, which does not mean it’s impossible.

        You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

        3. At least once a day, take a moment and think of 5 things you are grateful for.

        This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

        Advertising

        4. Change the mental images you allow to enter your mind.

        How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

        So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

        If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

        And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

        Featured photo credit: Kyaw Tun via unsplash.com

        Read Next