To be used by my health class. Understand how fat is used by the body, and the role of exercise in maintaining optimal levels in the blood.

1. Burning Fat
How we do it!

2. Facts on Fat
• Fat is necessary for cells
• It is also an energy reserve (more than twice the energy
storage capacity than carbohydrate)
• A lean adult man can store about 131,000 calories in fat,
enough to keep them alive for 65 days
• By understanding how fat travels through the body, you
can understand why it is important to keep your own fat
storage in control.

3. Eating fat in a meal
• Fat will form globules in the stomach and intestines (such
as when you put cooking oil in water)
• Gallbladder secretes bile acids, which make the globules
smaller
• Then acids are broken down by enzymes
• Small fat fragments are taken up or absorbed in the small
intestine, packaged with cholesterol, and enter the blood
stream
• There, they are used by exercising muscles or stored

4. Using dietary fat
• Fat resides in fat storage cells called adipocytes
• Most are just under the skin, some may surround organs
• Adipocytes either STORE fat from the blood or RELEASE fat
into the blood
• After we eat, INSULIN keeps fatty acids inside the adipocytes
• When we are fasting or exercise, INSULIN starts to drop while
other hormones like EPINEPHRINE begin to increase
• When EPINEPHRINE binds to adipocytes, fatty acids separate
and enter the blood for energy.

5. Exercise
• Exercise causes blood insulin levels to
fall, which is a key to prevention
and/or control of diabetes

6. Fatty acids in the blood

7. Fatty acids from the blood
to the muscle
• Albumin is a protein carrier which carries fat through the
blood. This is because fat does not easily dissolve in
water.
• One albumin can carry many fatty acids through the
blood to the muscle cells
• Fatty acids are removed from the albumin by the
capillaries surrounding the muscle, where they are then
taken into the muscle.
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8. Fatty acids from blood to
muscle
• Fatty acids must pass through 2 barriers to get from the
blood to the muscle. First, the lining of the capillary
(endothelium) and then the muscle-cell membrane
(sarcolemma).
• Once fat is inside the muscle, a molecule called
coenzyme A (CoA) is added to the fatty acids. This
prepares the fatty acid for either OXIDATION (for
energy) or STORAGE (to stay in the muscle).

9. ENERGY BALANCE AND
EXERCISE
Making the most of your fat

10. Energy imbalance

11. Exercise
• 80% of the fatty acids entering the muscle during exercise are
oxidized for energy
• However, if they enter while eating, most are stored in the
muscle instead
• Exercise intensity matters. Most fat is burned when exercising
at low to moderate intensity (25 to 60% of maximum)
• At very low intensity, most fatty acids come from the blood
• At higher intensities, they come from the muscle stores
• Above 70%, less fat is burned and more carbohydrates are
used instead

12. After exercise
• After exercise, we continue to burn energy, which helps
muscle cells to recover
• As a result, your metabolic rate in increased
• This increase is greater with high intensity exercise, or
with resistance training. It is also especially elevated
after eccentric exercise because there is a higher need for
repair of cells
• So, you burn more fat DURING low/moderate intensity,
but burn more fat AFTER high intensity and weight
training.

13. Increase fatty acid by
Exercise because:
• Exercise causes proteins to deliver more fatty acids,
which improves efficiency and amount
• Exercise may cause fat to conform to mitochondria
(where energy is produced) which makes it more
available for use
• Exercise increases the number of capillaries, which
means more pathways into the muscle for fat burning

14. Bottom line:
• Keep consuming fat (unsaturated) in your diet in
moderation
• Maintain balance between calories needed and calories
used
• Exercise at low to moderate to burn more fat in a session
• Exercise at higher intensity and with weights to keep
burning fat after the exercise
• Know your triglycerides level. This gives you insight on
how your fat metabolism is performing
• Keep you insulin in check, as this also affects fat
metabolism