Keeping Belly Fat Off: Walking, Protein & Resistance Training

Let's discuss ways to keep belly fat off as you get age and why protein paired with exercise is so critical when you diet to lose weight.

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References and Video: https://bit.ly/3NZlmeN

Show Notes: 

00:00 Intro
2:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass. 
3:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss.
5:00 Diets should be paired with resistance and aerobic training.
6:00 Changes in muscle precedes fat gains. 
7:30 Focus on muscle and protein intake.
9:55 Adipocyte number is set during adolescence. 
10:10 Health at any size is a fallacy.
10:51 Fat cells become hypertrophied and become necrotic and die.
11:30 Excessive amounts of energy cause fat cells to become inflamed.
12:05 Overfilled fat cells spill lipids, and greatly affect your liver.
12:45 Dead fat cells cause metabolic immune debris.
14:00 Immune cells infiltrate your fat, creating inflammation.
14:45 Exercise helps prevent fat cell inflammation.
15:30 Belly fat is not benign.
15:50 Obesity causes changes in muscle tissue.
17:30 Walking builds capillary and mitochondrial density in muscles.
19:00 Leg training provides greater anabolic responses.
20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass.
21:30 Compound movements move 2 or more joints at the same time.
22:40 Combination of diet and exercise may be the most effective intervention.