FAT: FRIEND OR FOE
Q: Why do bodybuilders need to consume fats and what are the best forms to take?
A: This is a confusing subject to many. Fat, after all, is the enemy of the lean, muscular physique. And yet, we’re told that we need certain types of fat. The truth of the matter is that not all fats are created equal. According to Dr. Udo Erasmus, an expert on dietary fat, there are ‘fats that heal’ and ‘fats that kill’.
The effects of the bad fats are the things we associate with fat in general; high cholesterol, unsightly body fat, clogged arteries and decreased life prospects. But what about the good fats? Consuming these will increase your energy levels, accelerate your fat burning potential and enhance insulin function. Would bodybuilders benefit from these effects? You bet.
So, the key to success here is to rid ourselves of the hatred of fats in general that society has ingrained into us, and replace it with a selective hatred of ‘bad fats’. Cutting out all fats is never a good idea. It actually puts your body into ‘starvation mode’ (a similar response comes from low calorie dieting) where it begins hording and storing calories. In addition, a zero fat diet will lead to blood sugar spikes, increased insulin release leading to more fat storage and, the horror of horrors, suppress the release of testosterone.
There are actually three types of fatty acids; saturated, monounsaturated and polyunsaturated. Saturated fats are the bad guys. Monounsaturated and polyunsaturated fats, however, contain healthy essential fatty acids (EFA’s) like omega 3 and omega 6. These fatty acids are called essential because they cannot be manufactured by the body. Saturated fats are lacking in EFA’s.
Foods like butter, cheese, egg yolk and chocolate are all saturated fats. Polyunsaturated fats can be found in foods like fish, flax and various oils (sunflower, safflower, and soybean). However, be aware that most oils available in supermarkets have been through a process called hydrogenation which, in effect, turns them into saturated fats. Monounsaturated fats can be found in the likes of avocados, peanuts, cashews and olive oil.
To build a lean, muscular physique, keep your fat intake to between 15 and 20% of your daily caloric intake (of course your saturated fat intake should be zero). How do you figure out how many fat calories are in a certain food? Read the label, focusing on the total number of calories and the total number of fat grams. Multiply the fat grams by 9 to get the total number of fat calories.
Finally, divide that number by the total number of calories to get the fat percentage in that food. Focus on the following fats to enhance testosterone uptake and speed up the body’s thermic activity; flaxseed oil, nuts and seeds, olive oil, canola oil, natural peanut butter and fish fats.
About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com
A: This is a confusing subject to many. Fat, after all, is the enemy of the lean, muscular physique. And yet, we’re told that we need certain types of fat. The truth of the matter is that not all fats are created equal. According to Dr. Udo Erasmus, an expert on dietary fat, there are ‘fats that heal’ and ‘fats that kill’.
The effects of the bad fats are the things we associate with fat in general; high cholesterol, unsightly body fat, clogged arteries and decreased life prospects. But what about the good fats? Consuming these will increase your energy levels, accelerate your fat burning potential and enhance insulin function. Would bodybuilders benefit from these effects? You bet.
So, the key to success here is to rid ourselves of the hatred of fats in general that society has ingrained into us, and replace it with a selective hatred of ‘bad fats’. Cutting out all fats is never a good idea. It actually puts your body into ‘starvation mode’ (a similar response comes from low calorie dieting) where it begins hording and storing calories. In addition, a zero fat diet will lead to blood sugar spikes, increased insulin release leading to more fat storage and, the horror of horrors, suppress the release of testosterone.
There are actually three types of fatty acids; saturated, monounsaturated and polyunsaturated. Saturated fats are the bad guys. Monounsaturated and polyunsaturated fats, however, contain healthy essential fatty acids (EFA’s) like omega 3 and omega 6. These fatty acids are called essential because they cannot be manufactured by the body. Saturated fats are lacking in EFA’s.
Foods like butter, cheese, egg yolk and chocolate are all saturated fats. Polyunsaturated fats can be found in foods like fish, flax and various oils (sunflower, safflower, and soybean). However, be aware that most oils available in supermarkets have been through a process called hydrogenation which, in effect, turns them into saturated fats. Monounsaturated fats can be found in the likes of avocados, peanuts, cashews and olive oil.
To build a lean, muscular physique, keep your fat intake to between 15 and 20% of your daily caloric intake (of course your saturated fat intake should be zero). How do you figure out how many fat calories are in a certain food? Read the label, focusing on the total number of calories and the total number of fat grams. Multiply the fat grams by 9 to get the total number of fat calories.
Finally, divide that number by the total number of calories to get the fat percentage in that food. Focus on the following fats to enhance testosterone uptake and speed up the body’s thermic activity; flaxseed oil, nuts and seeds, olive oil, canola oil, natural peanut butter and fish fats.
About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com
posted by GetAnabolics.com at
6:15 PM
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