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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

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    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.

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      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]

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      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]

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        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?

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        Last Updated on January 3, 2020

        The 10 Essential Habits of Positive People

        The 10 Essential Habits of Positive People

        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

        1. Positive people don’t confuse quitting with letting go.

        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

         I will grant myself the ability to trust the healthy people in my life … 

        To set limits with, or let go of, the negative ones … 

        And to have the wisdom to know the DIFFERENCE!

         2.  Positive people don’t just have a good day – they make a good day.

        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

        3. For the positive person, the past stays in the past.

        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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        4. Show me a positive person and I can show you a grateful person.

        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

        6. Positive people do not let their fears interfere with their lives!

        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

        7. Positive people smile a lot!

        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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        8. People who are positive are great communicators.

        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

        Featured photo credit: Janaína Castelo Branco via flickr.com

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