How Fat Is Burned: Turning Fat into Energy, Carbon-dioxide and Water!

The primary reason we need to eat food is to provide fuel for the body. This fuel comes from the breakdown of carbohydrates, proteins, and fats. To explain it simply, food is broken down to produce energy, and it takes many chemical processes for that to occur. Molecules are removed, heat is produced, but basically all that is left in the end is water, carbon-dioxide, and energy.

But it's far more complicated than that. Carbohydrates, proteins, and fats, each get converted to energy but each take a different path.

Before I start on how fat is burned (or broken down), let me first explain a few key terms in the process of converting food to energy:

ATP: Adenosine Tri-Phosphate is energy. It's what the body uses as fuel at the cellular level. It can be produced using oxygen (aerobic), or without the presence of oxygen (anaerobic).

Glycolysis: An anaerobic process where glucose is converted to pyruvic acid.

Pyruvic Acid: If oxygen is available it is converted into acetyl CoA. If no oxygen is available it is converted into lactic acid.

Acetyl CoA: All this potential energy can only be achieved if it enters the Krebs Cycle, and to do this it must first be converted in to acetyl CoA.

Krebs Cycle: This is an eight step cycle that amongst other things, removes hydrogen and carbon-dioxide. It also produces a small amount of ATP.

The Electron Transport Chain: The final process in the breakdown of foods. This is where most of the ATP is formed.
How Fat Is Broken Down
There are a number of fats in the body but it's the triglycerides, or "neutral fats", that are usually converted to energy. The triglycerides come from both stored fat (from within fat cells and skeletal muscle fibers) and diet (the foods we eat). This single triglyceride will eventually produce 441 ATP molecules. When compared to the 38 ATP that are produced by glucose, you can easily see why fat is considered a much richer source of energy.

Step 1: The break-down of triglycerides
To be used for energy a triglyceride needs to be broken down into its basic units: one molecule of glycerol and 3 molecules of fatty acids. This process is called Lipolysis.

Step 2: Conversion to acetyl CoA
Although they both have the same outcome, the glycerol and fatty acids each follow a different path. Their goal is to enter the Krebs Cycle, but first they must get converted to acetyl CoA.

Step 2a: Glycerol to acetyl CoA
Glycerol, which is a basic sugar, follows the glycolytic pathway (glycolysis). During this process it is converted into pyruvic acid. For entry into the Krebs Cycle, the pyruvic acid must be converted to acetyl CoA.

This is done in 3 steps:

i) One carbon is removed from the pyruvic acid and released as carbon dioxide, which is released from the cell and exits via the lungs.

ii) Hydrogen atoms are removed and will later exit be used to produce more energy.

iii) What's left is called acetic acid, and it is combined with coenzyme A to form Acetyl CoA

Step 2b: Fatty acids to acetyl CoA
Fatty acids are converted into Acetyl CoA via a process called beta-oxidation. During this process the fatty acid chains are broken apart, forming two acetic acid molecules. Each of these are then fused to coenzyme A, forming acetyl CoA.

Step 3: The Krebs Cycle
At this point both the glycerol and the fatty acids have been converted to Acetyl CoA and are now ready for the Krebs Cycle. As the Acetyl CoA is broken down, carbon-dioxide and hydrogen are removed. Once again the carbon-dioxide exits the body via the lungs. However, the hydrogen moves on to the final stage.

Step 4: The Electron Transport Chain
The Electron Transport Chain is the final process in the break down of food. Each of the hydrogen molecules that were removed during the previous processes have been transported here. They now combine with oxygen to form water (H20), with the resulting energy from this reaction causing the formation of ATP.

Acetyl-L-Carnitine - Increase Your Energy With ALC

Acetyl-L-Carnitine Research

Acetyl-L-Carnitine has been shown to improve health across many bodily systems. L-Carnitine is the actual amino-acid-synthesized compound, but the acetylated form (which is more able to cross the blood-brain barrier) has been shown to have a higher bioavailability, meaning the body can more easily process and use it. The function of L-Carnitine within the body is to break down fats into energy. Carnitine delivers a part of the fatty acid to the mitochondria, which is responsible for producing all the energy the body uses. Without enough L-Carnitine, the body cannot create enough ATP from stored fats, which may lead to lethargy or fatigue. Because the body uses ATP for every biological process, carnitine deficiency has been shown to cause many symptoms, notably confusion, vomiting, muscle weakness, brain abnormalities, heart or liver failure, and may even lead to coma or death.

Carnitine deficiency has been associated with malnutrition during periods without food. The idea is that during periods of starvation, the body does not want to burn fat too quickly, so it prevents carnitine from being used. However, depending on your diet and age, your body may require more carnitine than you take in. Vegetarians and vegans should be especially careful, because carnitine is most commonly found in meat products. Pregnant women and elderly people also tend to need more carnitine than the average diet provides: for these groups, an Acetyl-L-Carnitine supplement is advised. You may experience mild symptoms of weakness or tiredness that could be the result of not having enough carnitine.

Acetyl-L-Carnitine, the acetylated version of carnitine, has shown significant promise in clinical trials for improving energy production in the body. Specifically, it has been shown as an effective supplemental treatment for those suffering from angina and in the wake of heart failure. Exercise, essential to those on the road to recovery, is often hard for those with heart disease, but Acetyl-L-Carnitine supplements have been shown to improve patients' ability to exercise without chest pain.

Due to its role in the body in the fat burning process, Acetyl-L-Carnitine has been used in weight-loss supplements for many years. Further studies are needed to confirm this claim; however, some of the roots of obesity, such as Chronic Fatigue Syndrome (CFS) or conditions like atherosclerosis in the legs which prevent exercise, have been shown to improve significantly on an Acetyl-L-Carnitine supplement. Likewise, it has been shown to improve glucose storage, uptake, and oxidation for those suffering from type II diabetes. Acetyl-L-Carnitine helps to balance energy levels in the body, so it makes sense that, combined with regular exercise, it could significantly improve weight loss.

Some of the most extensive research on Acetyl-L-Carnitine supplements has to do with its role in brain health. Because the brain uses so much ATP energy to facilitate its many responsibilities, stable energy levels are vital for healthy brain function. It has been shown to significantly improve neurotransmitter function in the elderly, and can help relieve depression caused by Alzheimer's disease. In addition, studies of Carnitine's role in sexual health have been promising. It has shown to significantly reduce the impact of Peyronie's disease (pain due blocked blood flow in the penis during erection), and low levels of L-Carnitine have been linked to low sperm count.

Finally, as a strong antioxidant, Acetyl-L-Carnitine cleans up free radicals in its area of operation - namely, around the mitochondria. Free radicals are highly reactive molecules that do damage to whatever they are around. Left unchecked, free radicals can do damage to the mitochondria over a lifetime, decreasing our ability to produce energy as we age. With enough Acetyl-L-Carnitine cleaning up the free radicals around our mitochondria, our energy production centers remain intact.

Lactic Acid As an Energy Source

Lactic acid is now better appreciated as a naturally occurring substance that can greatly reduce muscle soreness and increase endurance and stamina. In some cases, this substance has also been synthesized to account for the body's ability to speed muscle recovery if it is utilized right.

Lactic acid is a substance that is continuously produced by the human body to meet various energy requirements. The peak of production is achieved in times of increased physical activity where the muscle's energy and oxygen requirements may surpass the body's ability to supply the much needed energy. When lactic acid is formed and accumulates in the muscle cells, a variety of chemical processes splits off a hydrogen proton from lactic to form lactate.

Lactate is a not-so-distant cousin of lactic acid and is one of the primary energy precursor molecules in the complex process of energy production in the liver. Lactate is converted by the liver into pyruvate in order to produce glucose which serves as the fuel for all kinds of cells inside the human body. In some instances, lactate is also stored as glycogen (stored glucose) in muscle cells. As these cells use lactate, they eventually produce adenosine triphosphate or ATP which is the primary energy molecule for the cells.

During any physical activity, each cell in the body must be able to work efficiently to meet the increased metabolic requirements. For this purpose, glucose is first utilized as the primary fuel source for a variety of metabolic processes. In cases of extended physical activity or increased magnitude of exertion, glucose stores may be easily depleted as such the body will be looking for other sources of energy. The body first taps glycogen stored in muscle cells before turning to lactate to meet the increased metabolic requirements. One very important role of the lactate-pyruvate pathway is that these clear buildup in muscle cells.

The role is therefore very important in the production of lactate which is transported to the liver for various metabolic processes. This greatly accounts for the substance's value to increase endurance and stamina and greatly reduce muscle soreness. Without it, if glucose and glycogen stores get depleted during intense physical activity or great metabolic demands, the body will have to start using amino acids (the functional units of protein) as sources of energy. Using protein as an energy source can lead to a severe form of malnutrition known as protein calorie malnutrition.

Lactic acid is naturally produced by the body especially in times of increased metabolic demands. However, in recent years it has been synthesized through a variety of processes that it now has both health and commercial applications.

Because it is greatly associated with the body's efficiency in producing energy, its synthesis can be significantly increased by the use of lactose-based microorganisms. Lactose or milk sugar has been noted to be primarily useful in terms of providing adequate lactic levels to a newborn infant. Breast milk is thus an important source of lactic acid because human milk has been known to contain some form of Lactobacilli organisms that produce it. The effect of these microorganisms on the newborn may not be at all related to the desired effect of the substance to increase endurance and stamina, greatly reduce muscle soreness, speed muscle recovery, and clear buildup in muscle cells. However, the importance of lactic acid on young children will be in the promotion of early maturation of the immune system as well as the provision of adequate protection against some infections.

Game With Better Focus, Reaction Time and Energy - Top Energy Ingredients Reviewed!

Gamers are always looking for something that pushes them past their limits and increases their reaction time, energy levels and focus. Traditional energy drinks often leave them empty feeling and over stimulated without providing much benefit for the serious gamer. Caffeine is a great ingredient for boosting quick energy, but is it enough to keep the serious gamer protected and focused? Whether you play World of Warcraft or Madden, you will need these killer ingredients to give you every ounce of advantage over the competition!

To get a serious game changing drink we had to look to bodybuilders favorites to make our greatest find. In fact I've identified 5 key ingredients for the serious gamer that will transform their focus and performance. Every gamer can benefit from things like better reaction time, increased energy and serious attention to detail. These 5 key ingredients have everything the serious gamer needs!

Creatine monohydrate is the first killer ingredient! I know what you are saying...CREATINE? Yes, it's a key ingredient because it has an effect on full body energy, including the brain. Gamers are starting to learn what older people have known for years, creatine is great for recharging brain cells and increasing cellular energy! If you are feeling fatigued after 4 or 5 hours of gaming, your cellular energy stores are probably depleted. Creatine is the battery for mitochondrial energy stores and if you want a recharge you need to take it! Creatine will supercharge the bodies ATP stores, which is a natural form of cellular energy and no organ needs as much ATP as the brain. So, if you want to slay the dragon or defeat the wizard, you need creatine to be at your best!

Beta Alanine is the next killer ingredient. It can increase nerve pulses (in fact you may experience a tingle in the first 5-10 minutes, which is your nerves firing faster than ever before) and act as a GABA agonist in the brain. GABA is the body's natural stress control agent, so increasing it along with a stimulant will help you focus better without being stressed and making costly mistakes. Beta Alanine can act like GABA in the brain and when combined with a stimulant like caffeine, GABA will keep you calm and focused, while being totally alert!

Third, the neuro-protective effects of wolfberry are well known among the chinese, where it is called goji berry! Goji berry is all the rage in the health food stores because this anti-oxidant powerhouse can also help protect the brain from over-stimulation. Wolf berry is so good for you, it is being studies for everything from energy to cancer!

Fourth, dextrose is a pure form of sugar that will get into the system immediately and give a quick boost of energy. That combined with another energy source from amino acids, will give your brain the nutrients it needs for a long session of gaming. No energy drink has these building blocks of protein, coupled with pure, pharmaceutical grade dextrose. You need both to get the absolute best effect!

Finally, if you've ever been in a truckstop, you might recognize the icing on the cake, bitter melon. This is a super strong stimulant that is similar to ephedrine, but not as crazy. You want this stimulant in addition to caffeine to get you good and wired for those long sessions. It will also keep you alert and razor focused, since it acts in a slightly different manner than caffeine. No energy drink is going to have synephrine, since they are worried it will be abused, but in a drink like this it absolutely kills!

Of course, only people over 18 should use supplements like these since they are so potent. Make sure you also don't consume over 2-3 servings in any gaming session!

Out of all the ingredients I've looked at, only Anadraulic State GT from LG Sciences has all of these and tastes great. Be sure to not mix it with anything other than water or maybe juice, since it already contains a healthy dose of caffeine and synephrine. Used responsibly, this supplement can make you play harder and better! Enjoy...

Vitamins For Energy

Oxygen needs to be delivered to your brain by your red blood cells for you to feel energetic. Many people are not receiving the oxygen that they need because they do not have enough iron in their system. Iron is obtained through grains, meat, eggs, vegetables and supplements. Absorption of iron is greatly increased when it is in the presence of vitamin C in the stomach. Low iron levels contribute greatly to low energy levels, but so do high iron levels. You should have your doctor check your iron levels before you supplement. You can increase your iron absorption by combining vitamin C supplements or foods high in vitamin C with your meals that contain iron.

Vitamin B12 also acts on your red blood cells to help them deliver oxygen to the brain. Vitamin B12 works best when in the presence of folic acid. It actually helps red blood cells to form and enables the body to draw energy from the fats and carbohydrates that we eat. Low levels of vitamin B12 are a common cause of fatigue and many people benefit from B12 injections. It is important to have a good balance of B vitamins and don't overdo it with any one B vitamin. This is why some doctors recommend a B complex vitamin to their patients. Speak with your doctor about monitoring the levels of B vitamins in your system as you supplement.

Folic acid is another B vitamin that is needed for energy. It, like vitamin B12, helps to form red blood cells. Folic acid deficiencies are common because it is easily destroyed when food is cooked. Have your doctor test for B12 vitamin deficiencies and folic acid deficiencies at the same time because deficiencies in both have the same symptoms. People that are deficient in either experience symptoms like fatigue, dizziness, depression, memory loss, confusion, weakness and pale skin.

Magnesium deficiency is the most common deficiency. Low magnesium levels cause muscle cramps, long-term or chronic fatigue, high blood pressure, and irritability. Magnesium is directly responsible for producing the molecule Adenosine Tri Phosphate (ATP) which controls our metabolism. Deficiency is so common because, as Americans, we do not consume much magnesium in our diets. Furthermore, we lose our magnesium when we use antibiotics, drink alcohol, or experience anything else that makes us excrete more urine. Testing for magnesium deficiency is usually done through a hair test and is not commonly recommended. Instead, doctors will advise patients to take a magnesium supplement and monitor symptoms. If symptoms worsen, then it can generally be assumed that calcium is deficient, not magnesium.

When our body transforms food into energy, it creates by-products called free radicals. Free radicals cause body-wide inflammation, fatigue, cell damage, and can lead to a multitude of health conditions. Vitamin C is a powerful antioxidant that goes through the body cleaning up free radicals and preventing cell damage. Vitamin C helps other vitamins and minerals to perform their intended functions and can help you to maintain energy in a number of ways. Choosing the best vitamin C can help your other vitamins and supplements to work faster while protecting your body from free radical damage.

Speak with your doctor about supplementing before you buy vitamins to combat fatigue. Choosing vitamins in their most absorbable form can help you get your energy back and replenish vitamin stores more quickly.

Workout Energy - Maximising Your Energy Supply

Our basic daily energy needs are dictated by our Basal Metabolic Rate - this is your energy use in a rested state to support normal body functioning.

When we add exercise into our day our energy requirements increase. If we don't add sufficient calories, our bodies start burning our energy stores, namely fat. Now for those wanting to lose fat, this probably sounds pretty terrific. But what happens when we don't have sufficient energy stores, or fat stores, or we are burning energy faster than our body can convert fat into available energy.

The common athletic term is bonking but in more moderate forms of exercise we probably start feeling light headed, unco-ordinated, and weak. All of these symptoms are signals that you are demanding more than your body can provide. Your blood sugars have dropped to a level below normal.

To maintain sufficient energy throughout the day to complete your scheduled tasks you need to understand your energy requirements and ensure you meet these in the right way at the right time.

And the right way is NOT reaching for the nearest snack bar every time you start feeling yourself sliding. The right way is about planning in advance to give not only energy but nutrition.

This is particularly important when you are planning strenuous exercise. Most strenuous exercise aims to build muscle. Whether that is heart muscle doing cardio workouts or overall body muscle with weight training. If during and immediately following muscle building exercise your body cannot access sufficient nutrients from muscles, it starts eating away at the existing muscle tissue, effectively reversing your goal to build up and maintain muscle.

Now it's worth getting a little scientific here to understand why you need to manage your energy stores during exercise. So let's look at our body's energy system

When we need energy, our body breaks up a substance called adenosine triphosphate [ATP]. ATP is a high-energy molecule consisting of three phosphates attached by energy bonds to adenosine. Energy is released by breaking off a phosphate from ATP to form adenosine diphosphate [ADP]. This is a continual cycle of energy production with ADP converted back into ATP.

Now obviously for this to work, we need ATP in the body in the first place. ATP is created in the body by three systems, working simultaneously. The contribution from each system depends on the type of exercise we are doing, its intensity and duration.

ATP-CP system [6 second burst] - ATP-CP is our short burst energy system; something your body will tap into during a six second sprint. This system doesn't require oxygen. This is an anaerobic energy support system. CP [creatine phosphate] is a high-energy molecule where the phosphate can be broken off very quickly, releasing energy. It is used to convert ADP back to ATP. Since our muscled don't have large stores of CP, supply is used up very quickly. To increase creatine levels in the muscle, many athletes use creatine supplements.

Anaerobic system [90 second burst] - the high power anaerobic system breaks down glucose for energy, providing two molecules of ATP. Unfortunately this process also produces lactic acid. If lactic acid builds up in the muscles faster than our body can clear it, we get muscle fatigue - that 'hit the wall moment' that all athletes know about.

Aerobic system [Endurance] - our aerobic system supports the slow breakdown of glucose for energy, using oxygen. It provides 38 molecules of ATP; nearly 20 times more than the anaerobic system. It's the aerobic system that also uses fat to produce ATP energy. This is why endurance training can make the muscles use fat more efficiently.

So now that we understand the three energy production systems, lets look at how we can meet those short term demands using energy fuel. The three main energy fuels for exercise are carbohydrates, fat and protein. These nutrients are broken down in the body to provide energy, measured as kilocalories [kcal] per gram [g]. As a rough guide of how much energy is released from each type of nutrient:

carbohydrate provides 3.75kcal/g
protein provides 4kcal/g
fat provides 9kcal/g
Now don't go thinking that fat is the best energy food just because it releases twice as much energy a carbohydrates. The best energy food for exercise, especially intense workouts, is glucose. Glucose is formed in the body from the breakdown of carbohydrates [sugars and starches]. This glucose is stored as glycogen in the muscles and liver. Unfortunately, just like your home storage constraints, the body can also only store a limited amount of glycogen. An average size adult weighing 70kg [11 stone] stores around 450g, or 1,700 kcal, of glycogen.

If your exercise program is going to use more than 1700 during and immediately following exercise, then your body will run out of supplies are start looking elsewhere. The amount of each fuel [carbohydrate, fat and protein] your body uses during exercise depends on your dietary intake, fitness level, type of exercise, length of workout, training intensity, and frequency of training sessions. For instance, anaerobic exercise uses only glucose, whereas aerobic exercise uses all three fuels. As intensity increases, the demand for protein outstrips the demand for glucose and fat. That's why low-intensity exercise, such as walking is so great for burning a greater proportion of fat.

During moderate and high-intensity exercise, supply for energy starts with glucose, but with time, your body will gradually use more fat and less glucose in an attempt to conserve the limited glucose stores. The fitter you are, the more efficiently your muscles use fat and the longer you can work out. That's why the fitter you are, the more often you can train without draining the body, and the more calories you use. Listen to your body. If you start feeling sluggish, co-ordination and balance start to go a bit wonky, or you feel light headed - YOU ARE IN FATIGUE MODE. Your body has run out of glycogen. [NB: dehydration can also cause these symptoms].

So now you understand the energy system of the body and the additional demands you make on it during exercise, here are a few guidelines to getting the best from your workout, and protecting your body at the same time.

Stay well hydrated before, during and after your workout. Not only does it help your body function better, it avoids confusion as to what is causing any fatigue.
Be proactive with energy supply management. Don't wait until you feel fatigue before you boost your energy stores. Remember it takes time for energy to be released from the food we eat.
Eat more carbohydrates in advance of longer harder training sessions - this is why marathon runners bulk up on pasta for 2-3 days prior to a big race.
Provide your body with additional protein in the 45 minutes following a strenuous workout; then again, with some carbohydrates - about 2-3 hours following.
For serious athletic training programs learn more about the use of safe and effective bodybuilding supplements such as creatine monohydrate, L-carnitine, L-glutamine and protein powder.
And to be safe, always consult your medical advisor before undertaking any exercise program or taking supplements.

How Vitamins can Help Your Energy Levels

Have you ever felt excessively tired in the morning? Has that feeling persisted on and off throughout your life? Do you ever feel that your energy level is fleeting without any clear explanation? Do you feel at times, even with aid of exercise and proper rest that your body continues to feel fatigued?

One factor you may want to evaluate is that, your body may be deficient in certain vitamins, which help convert carbohydrates and fatty acids we ingest into raw energy. Commonly known, humans draw energy through a series of metabolic process involving the degradation of food. Each type of food contains a certain unit of energy. After metabolic processing, our cell absorb the nutrients which, it will then use for energy conversion. On an ongoing basis, our body is continually converting its resources into energy to carry out necessary biological processes. Most people need to understand that these metabolic process require vitamins and other nutrients to catalyze such reactions. Next, we will explore the relationship between applicable vitamins and energy.

Vitamins are crucial for our health and vitality. One of the critical functions of vitamins is energy production. It has been observed that some people feel more stamina and energy after consuming the required vitamins on a day to day basis. According to various scientists and physicians, B vitamins are these vitamins that are linked to improved energy levels. Unfortunately, since B-vitamins are not stored in the body they must be constantly replenished to maintain stable energy levels. Unlike, fat-soluble vitamins such as Vitamin A,E, D, K, these vitamins are excreted through the urine on a daily basis.

Energy Boosting B-Vitamins

B-Vitamins play a vital role in cellular energy production. Primarily, Vitamins B2 and B3 provide building blocks for critical components of the Krebs cycle. These components are nicotinamide adenine dinucleotide (NAD and NADH) and flavin adenine dinucleotide (FAD and FADH) which are used to produce energy through the Krebs cycle.

NAD and NADH are universal molecules found through the body and are strongly involved in various biochemical reactions. Therefore, NAD and NADH are strongly influenced by the availability of B vitamins. For the continuity of energy utilization, B vitamins are a necessary and required link for energy production.

B vitamins are coenzymes, which bind to protein compound called an apoenzyme to form active enzymes. These enzymes are a key component to a reaction, known as a catalyst. This catalyst causes an energy shift from the substrate (food product) to product (expendable energy) that the body can utilize. The family of B vitamins can be explored in depth by reviewing the vitamin guide

You can learn about how each specific B-vitamin functions and is utilized by the body. Also, helpful hints on certain deficiencies clinical associated with particular B-vitamin deficiencies. Also, for those interested learning about how to obtain a particular vitamin, please review this resource. It will list where each vitamin can be found. The list of the 8 various vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, pyridoxine (B6), folate (folic acid), cyanocobalamin (B12), and biotin. Each of the B vitamins help facilitate various required metabolic processes. This vitamins function and benefit the body as various levels. They are primarily utilize for fat and carbohydrate degradation to provide the body with the necessary energy. As listed in the vitamin guide, they help maintain healthy skin, and hair, maintain stable nervous system, and supports muscle for the gastrointestinal tract. Since vitamins play such a universal role in our body, primarily on energy conversion it is important to altering your diet to include food rich in these vitamins to improve your energy level. A quality nutritional multivitamin taken on a daily basis will help satisfy your body requirements for the needed B-vitamin, as well as other vitamins such as C, D, E, K.

Energy Utility and Expense

ATP (Adenosine Triphosphate) is the energy unit used by each cell. This energy is used for a number of widespread cellular functions such as motility, growth, reproduction, metabolic activity, atc. Through a series of biochemical pathways, ATP is generated from the raw sources and nutrient found in food. Vitamins help propagate these reactions resulting in the end product, ATP.

Thus, if individuals consume the products they should in theory be able to create more energy to be utilized. Specifically, our body derives energy from fatty acid and glucose. It has been observed that complex carbohydrates found in foods such as bread can supply the body with highest level of glucose. Bread, particular wheat, is also high in dietary fiber, which help regulate bowel movement and flushing the body of food and bacterial toxins through the GI tract. When carbohydrates are consumed, it is coverted from glucose to glycogen, through a biochemical process called Gluconeogenesis. Glycogen, which is stored in the liver and muscle, can be converted by the glucose for energy expenditure through another metabolic process called Glycolysis. When a body demands energy, stored glycogen is converted into glucose, which is can converted energy. Fatty acids, is the other source of energy used by humans. ATP can be generated at a higher rate when utilizing fatty acids compared glucose.

Summary

As illustrated in the previous information, we helped summarize how our body derives energy through raw food products. Yet, the process of conversion is not as simple in nature as described above. One critical component that is required throughout these metabolic process are vitamins, B-vitamins in particular. The best way to obtain these vitamins is through the combinational intake of fruits, vegetables, and nuts. If your diet lacks these items, it highly recommend that you take vitamin supplements.

If chronic fatigue persists, it is recommend that you consult with a health care professional. You should request a full blood workup as some people may be anemic, which has similar symptoms. Also, your doctor can even determine if you are having any absorption relation issues, where vitamins and other nutrients are not being observed by your body.

A Review of the Body's Energy Systems for Fitness and Athletics

I've been talking a lot lately about using the right form of energy system work (cardio) to get in peak condition for your chosen exercise activity. For example, one of the dumbest things I see in sports training is football coaches sending their linemen on 1-3 mile runs, and timing them! As far as their sport conditioning goes, that's pointless to the point of counterproductive. Since I've been harping on it I thought I'd give a quick overview of the body's four energy systems, the fuels used, and give an example.

The Creatine-Phosphate System (C-P System): The Creatine-Phosphate System, sometimes called the Phosphagen System is the body's fastest form of energy. It provides energy for extremely intense, short-term activities like heavy resistance training and sprinting that last around 10 seconds or less.

The C-P system utilizes stored creatine phosphate in the muscle to regenerate ATP (the actual energy of the body). Since only a small amount of creatine phosphate can be stored by the muscle this is a fast but very limited system. The body regenerates creatine phosphate but the process takes time. This is why an athlete can't maintain their top speed for any more than a few seconds.

Fast, heavy lifting, short sprints, and any short stressful activity under 6 seconds or so are the best methods of training the C-P system.

Fast Glycolysis: Glycolysis is the process by which the body breaks down carbohydrate (sugar) for energy. This can be done in the muscle by breaking the carbohydrate down into pyruvate or lactic acid. During the course of this conversion some ATP is regenerated and utilized for energy. Oxygen is not required for lactic acid to be created and so this process is sometimes called anaerobic glycolysis. Since the production of some ATP and lactic acid is a fairly fast process this system is used for short duration activity as well.

Fast glycolysis is utilized during longer strength training sets and high intensity activities lasting longer from 6 seconds to about two minutes. Mid-range sprints and fast strength movements can train this system. Most American football players utilize the C-P system and fast glycolysis to provide the energy they need during play.

Slow Glycolysis: When oxygen is available glycolysis operates a little differently. During slow glycolysis (sometimes called aerobic glycolysis) the end result of the breakdown of carbohydrate is some ATP and pyruvate as opposed to lactic acid. The pyruvate is then passed on to the Krebs Cycle (the body's main power plant) in the cell's mitochondria where it can be further broken down to create more energy. As such slow glycolysis is much more efficient than the C-P system or fast glycolysis in that it nets much more ATP per molecule of sugar used. However, it's a much slower system, trading speed for efficiency.

Slow glycolysis is trained with exercise lasting longer than two minutes but is still fairly intense. Short, fast runs and sets lasting longer than two minutes are the best ways to train slow glycolysis. The development of the fast and slow oxidative system is the most important for most fitness goals. Most athletic activities rely on a combination of the two and they are also among the most effective training protocols for body fat loss.

The Oxidative System: The oxidative system consists of slow glycolysis, covered above, and beta-oxidation. Beta-oxidation is the series of reactions by which free fatty acids are broken down in the presence of oxygen. This results in acetyl CoA and hydrogen atoms. The acetyl CoA is sent directly to the Krebs cycle and the hydrogen is sent to the electron transport chain to squeeze out a few more ATP. This is by far the most efficient energy system in net ATP created, but also the slowest.

Beta-oxidation is the energy system primarily used by the body to create energy while at rest or during very low intensity exercise like long, slow running, cycling, or walking. Most long distance runners have developed a very refined oxidative system.

With a solid understanding of how your body works it becomes much easier to develop an efficient and effective exercise training program. By identifying and targeting the right fitness qualities you'll cut down on your wasted time in the gym and increase your training results.

Acetyl-L-Carnitine, Increase Your Energy to Lose Weight Naturally

An unusual method to lose weight naturally is to pay attention to how healthy your brain is. It is proven fact that depression, negative thinking, sadness, stress and anger can all lead to fat gain. Clear your mind and you will be on the right path to losing weight. Losing weight permanently is more than just counting calories.

One supplement that affects the brain closely is Acetyl-L-Carnitine (or ALC). Acetyl-L-Carnitine is found naturally in the body and helps fats get transported into the mitochondria. Mitochondria (little organelles) are the power plants of the cells and generate ATP (Adenosine Triphosphate), which is the source of chemical energy in the body. You can see how anything that improves energy production in the cells is going to affect how you feel, your health and losing weight naturally.

Acetyl-L-Carnitine (ALC) is related to carnitine, which is an amino acid widely available as a supplement. ALC is actually a stronger version of carnitine. Carnitine is a chemical that is required to transport fatty acids into the mitochondria, during the breakdown of fats (which produces fatty acids). You can see its similarity to Acetyl-L-Carnitine. Both would help you lose weight naturally. Chemically, and in its effects, ALC is structured similar to choline. Choline is an essential nutrient found in cell membranes. It works well with the B vitamins.

In the clinical studies, patients with Alzheimer's disease, when given ALC, showed some restoration in their memory and cognitive abilities. Even normally healthy adults showed an improvement in these areas. During one test, studies using a placebo against ALC in over 200 patients suffering cognitive decline showed a significant cognitive improvement in the patients taking Acetyl-L-Carnitine. A more obscure test took place in Italy in 1992. 17 people, males and females, from the ages of 22 to 27 were given ALC as a supplement and tested on video game play. ALC was shown to definably increase reflex speed and accuracy.

As for supplementation, Acetyl-L-Carnitine can be taken to stimulate creativity and enhance cognition. It is not completely understood yet, but it appears to help the left and right sides of the brain communicate. Scientists feel that it helps the activities of the neurotransmitters dopamine and acetylcholine. When that happens, you will experience more intuitive and creative thinking as well as increased energy and well-being. To lose weight naturally you have to feel good about yourself and life.

As in all supplements, please do not take until you see your doctor about it. ALC dietary sources include milk and any animal proteins. But you would have to eat a lot of meat and milk to equal the supplementation available in pill form. Some supplementation will most likely be needed to gain the best mental effects of ALC and to lose weight naturally through the use of brain supplements. Most health food stores should carry ALC. A recommended dose is up to 1000 mg per day. There are no known negative effects yet found.

How to Supercharge Your Energy Levels through Exercise

Your energy levels will depend on several factors, including genetics, nutrition, sleep habits, and emotional stress. Some of these you have no control over But there is one VERY important factor that you do have control over and that is your ability to take part in physical exercise.

Need a source of vast power and energy?

Look no further than your gym.

The link between physical fitness and energy is so strong, that doctors have lately been prescribing exercise as treatment for chronic fatigue, depression, seasonal affective disorder (SAD), and insomnia, for instance.

If sufferers of the most stubborn kind of fatigue can be energized with exercise, imagine what can do for those of us who experience ordinary, every-day fatigue.

* Feel Great At Mid-Afternoon *

Your brain thrives on oxygen. Blood transports oxygen to the brain, so the greater blood flow to the brain, the greater the oxygen supply the brain has. As you increase your heartbeat with a vigorous workout, more blood surges through the brain, more oxygen gets absorbed by your brain cells, and you feel more mentally alert and energetic.

Experts point out another long-term cause-and-effect relationship between exercise and blood flow to the brain: as you continue exercising, the number of capillaries (small blood vessels between your arteries and veins) throughout your body will grow. More blood flow through your "pipes" means more oxygen will be supplied where you need it.

Regular exercise also keeps the pipes clear and circulation healthy by preventing atherosclerosis (buildup of plaque). Regular exercise can actually REVERSE atherosclerosis when combined with a healthy nutrition plan. When you have atherosclerosis in check, your brain is virtually guaranteed for the rest of your life.

Blood also carries glucose, the simple sugar that's the primary fuel source for your entire nervous system of which the brain is the command center. Glucose's production starts the metabolism of carbohydrates. Various enzymes, plus your body's ability to use glucose to produce ATP, the more important energy chemical in the body, control this production. When you exercise, you increase the level of those enzymes and their activity.

In other words, when you exercise regularly, you boost your enzymes, resulting in more glucose, and your body is more efficient in using the glucose. You get a larger supply of ATP, which helps fight off the mid-afternoon energy drop-off.

* Increase Metabolism *

It's no secret that strength trainers are firmer and stronger than sedentary folks. How could it be otherwise?

Resistance exercise builds muscle, pure and simple. The more muscle you have, the higher your metabolism, and the more calories you burn even at rest.

So why does "strong and toned" equate to more energy?

For starters, heavy people have to lug around more weight all day long. When the overweight climbs a flight of stairs, do yard work, or even just carrying the garbage can to the curb, they're also carrying that excess weight, making almost everything they do more exhausting.

Better-conditioned muscles make every task that much easier, regardless of body weight. When you exercise, your ability to use muscle fibers is increased. So you require less effort to perform any physical task.

A strong body also has a stronger immune system. Being sick drains us of energy, and exercise, by boosting immunity, staves off illness. Recent research has shed light on why the strong may get sick less often and recuperate faster when they do get sick: exercise increases the activity of natural killer cells in the bloodstream.

* Less Stress *

A great deal of research supports that weight lifting is one of the most effective means of battling depression and stress. One of the main fatiguing factors of depression and stress is lack of sleep. In a recent Stanford University study, formerly sedentary insomniacs who began to exercise fell asleep 15 minutes faster and were able to sleep an hour longer than they had before becoming active.

* Boost Brain Fitness *

To this point, we've been talking about the benefit of exercise on mental energy. But is it possible that being in shape might translate to even greater mental benefits, such as increased intelligence, creativity, memory, or reasoning ability? It's very possible.

Studies show that both factors of mental stimulation and exercise were contributing to the increase of the brain's learning centers in different ways. Mental stimulation results in more synapses (the little gaps between brain nerve cells that enable them to communicate with one another), while exercise increases the number of capillaries in the cerebellum and cerebral cortex (two areas of the brain crucial to intelligence.)

* Take a Walk *

Medical research results could hardly be clearer: Taking a walk is one of the best ways to take charge of your health. A study in the Journal of the American Medical Association (February 11, 1998) showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44 percent. A study in the New England Journal of Medicine (January 8, 1997) reported that men 61 to 81 years old sharply reduced their risk of death from all causes, including cancer and heart disease, by walking two miles a day. Other research has shown similar results for women.

Recent studies have concluded that moderate amounts of exercise - including walking, jogging or using a treadmill for one hour, four to five times a week - can turn back the aging clock 30 years for middle aged men.

Consistency is probably the most important part of your workout. The more committed you are to walking all or most days of the week, the healthier you'll be. Remember that short walks are better then none at all. Health, like life, is a journey. All you have to do is take the first step.