Many of you know that diet plays a key role in the loss and maintenance of the coveted weight. However, do not forget about exercising, since this is no less important key for our overall health. The fact is, exercising has a great impact on our health in many ways.
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However, some recent studies show that a fat-burning hormone, released during exercise, plays not a small role. This hormone is called irisin (aka, FNDC5) and helps our body shed fat and keeps body fat from forming in the first place.
“Irisin appears to work by boosting the activity of genes and a protein that are crucial to turning white fat cells into brown cells. It also significantly increases the amount of energy used by those cells, indicating it has a role in burning fat.”
Irisin has the ability to suppress fat cell formation by 20 to 60 percent
The norm for our body is to produce only small quantities of irisin. And what is more interesting, you can boost the production of irisin through exercising. Let's look at beneficial health effects of this hormone:
-it reduces arterial plaque buildup by preventing the accumulation of inflammatory cells, hence lowering your risk of atherosclerosis
-it boosts the metabolic rate and energy expenditure in your myocardium (the thickest layer of your heart muscle)
-it increases mitochondrial biogenesis
-it causes telomere elongation in cells.
And now the most interesting part of our article…
Irisin plays a big role in the weight loss process when associated with exercise. It has the ability to transform white fat cells into brown fat cells, the latter of which primarily burn energy rather than storing it. According to science, only 50 grams of brown fat can burn about 20 percent of your daily caloric intake. Can you imagine it?
Some studies have shown that certain groups of people tend to have more brown fat than others, and there are direct correlations between the activation of brown fat and metabolic measures of good health: slender people have more brown fat than obese people do; younger people have more brown fat than older people; people with normal blood sugar levels have more brown fat than those with high blood sugar.
How can you replenish the stocks of Irisin?
When we are born, we have a good supply of brown fat, but when we grow up (adulthood), we lose most of these stocks. What should you do in this case? Do not worry, because you can increase your supply of brown fat through exercising and cryotherapy (exposure to cold temperatures such as ice baths or cold showers). In addition, you should know that brown fat is more closely related to muscle, which helps explain its fat-burning capabilities.
As we have already said, irisin is a kind of myokine, or muscle-derived chemical messenger or protein. Myokines are very anti-inflammatory, and research suggests myokines may play an important role in combating metabolic syndrome and cancer. You can create myokines through a healthy fat-burning diet combined with high-intensity strength training.
Also, you can perform high-intensity interval training (HIIT), but this high-intensity strength training is more effective for creation myokines. In fact, both these workouts will boost human growth hormone (HGH), which is another potent fitness and anti-aging hormone.
As we said at the very beginning of our article, the diet plays a key role in the fat melting, so you should stick to a healthy diet, which includes foods that will help you melt excess fat and build muscles. In this case, we recommend reducing your net carbs and increasing healthy fats in your diet. This will help you boost your metabolism, allowing your body to access and burn body fat for fuel.
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The conclusion is that by combining a healthy diet with high-intensity strength training, you will activate the "exercise hormone" and will reap the health and fat-burning benefits! Take Care!
READ MORE: Top 25 fat burning foods for women
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