Releasing FFA's

**Phineas** · 06-07-2010, 11:28 AM

I recently re-read Built's "Daredevils are Shredded" and started to wonder more about FFA's.

In the article she discusses how FFA's require a great deal of oxygen-rich blood for stimulation, and thus one would ideally to reach his/her VO2 max in short intervals (with short rests in between to allow lactate to decipate, as it inhibits fat oxidation) -- at which point a steady state of activity would be maintained to burn off the now-active fatty acids.

My question is: how many ways are there to do this?

In the article she discusses cardio as the method, but I assume this would also be achieved through high-intensity lifting. What about caffeine? She suggests supplementing with caffeine (in a fasted state) prior to the session. Does caffeine on its own release FFA's to any degree?

For example: rep range - 4 x 5 @ 5-6 RM; Rest intervals: 2 mins; tempo: 3/0/2; exercises: 3 compounds (lower pull, vert push, hor push). Let's say by the time I finish the session it's been 2 - 2.5 hours since my last meal. Will that heavy lifting be enough to have released FFA's into my bloodstream? Would this then be a strategic time to perform steady state cardio? Or, would I still need the intervals?

**juggernaut** · 06-07-2010, 11:44 AM

Builllllllllllllllllllllt??????????????????? Where ya at baby!!!

**Phineas** · 06-07-2010, 04:40 PM

Originally Posted by juggernaut

Builllllllllllllllllllllt??????????????????? Where ya at baby!!!

We need to get a Built whistle.

**juggernaut** · 06-07-2010, 07:34 PM

Got it

**Built** · 06-07-2010, 07:46 PM

ROFLMFAO you found the Built-call!

Phineas, it's all about releasing catecholamines. Catecholamines stimulate the release of FFAs, and yes, intense lifting will do this. There is a list of citations in that article; you can check them on PubMed home to see how the various stimulants contribute to FFA release. A quick google search landed me this one: SpringerLink - Journal Article

My whole take on this has been "build up your work capacity so you can chew through a whole pile of FFAs, should you be so lucky as to find them being released", and, having done so, release a whole pile of FFAs so you can go burn 'em off. That's why I build my endurance base early in my cut - I'd hate to have to build it while I'm starving, but once I have it, it's easy to maintain. As I lean out, I worry more about releasing the FFAs first (HIIT, "8 seconds of doom", complexes) since this gives my body something other than muscle tissue to chew on.

Hope this helps.

**juggernaut** · 06-07-2010, 07:59 PM

IT'S THE BUILT SIGNAL!!! Dont women know anything about Batman???? GOD!!!

**jmorrison** · 06-07-2010, 08:44 PM

Originally Posted by juggernaut

Got it

It worked!

**juggernaut** · 06-07-2010, 08:47 PM

I do muhhhgic mon!

**Built** · 06-07-2010, 09:11 PM

That's so cute, I had almost forgotten about that thing. Built Signal. LOL!

**Phineas** · 06-07-2010, 10:44 PM

Originally Posted by Built

ROFLMFAO you found the Built-call!

Phineas, it's all about releasing catecholamines. Catecholamines stimulate the release of FFAs, and yes, intense lifting will do this. There is a list of citations in that article; you can check them on PubMed home to see how the various stimulants contribute to FFA release. A quick google search landed me this one: SpringerLink - Journal Article

My whole take on this has been "build up your work capacity so you can chew through a whole pile of FFAs, should you be so lucky as to find them being released", and, having done so, release a whole pile of FFAs so you can go burn 'em off. That's why I build my endurance base early in my cut - I'd hate to have to build it while I'm starving, but once I have it, it's easy to maintain. As I lean out, I worry more about releasing the FFAs first (HIIT, "8 seconds of doom", complexes) since this gives my body something other than muscle tissue to chew on.

Hope this helps.

Excellent!

Many many thanks. I'm underway on my first-ever real cut! Using fitday to track calories and macros and I'm carb cyling with refeeds. I'm also using your HIIT cardio plan for stimulating and burning FFAs. I've experimented with cutting a few times in the past when I didn't know as much about it, but this time it feels a lot better.

Thanks again Built!

**Built** · 06-07-2010, 10:45 PM

Hey, lemme know how it works out for you.

**Phineas** · 06-07-2010, 11:22 PM

Will do.

I'm not really going for balls-to-the-wall 6% kind of cut. I'm shooting for a month or a little more. Just want to lean down a few %BF and practice cutting finally, lol. I was actually 5 out of 10 weeks into a program, but decided I couldn't put this off anymore. I'm a standard bulk bodyfat, but after nearly 2 years since I started BB'ing it would be nice to practice leaning down for once.

Fitday really helps. It's so convenient to just go in and subtract/add as I need, and see the macro breakdowns.

Speaking of fitday, do you know how I can just save a day's eating log so that I don't have to backtrack every time I want to make adjustments? June 2 was the day I made my account and entered my diet. I eat basically the same meals every day, with only certain things added/removed depending on whether it's a low carb, no carb, or refeed. With things like seeds, broccoli, PB, etc, there are a lot of things in my log. Plus, I had to edit some of the information on several of the items, as they didn't reflect the brands I use. It would be nice to keep just that one log from June 2, but now every time I go in I have to keep clicking previous day. Know what I mean?

**Built** · 06-08-2010, 12:03 AM

You can look at "recent foods" and just click the ones you ate, then save.

**juggernaut** · 06-08-2010, 06:29 AM

they need to make an Android app for fitday.

**Phineas** · 06-08-2010, 09:40 AM

We need to create a sub-forum for Built questions.

**juggernaut** · 06-08-2010, 10:18 AM

Originally Posted by Phineas

We need to create a sub-forum for Built questions.

Only if there is a sticky of Built doing an RDL in her best thong...I mean form.

**Phineas** · 06-08-2010, 04:57 PM

Originally Posted by juggernaut

Only if there is a sticky of Built doing an RDL in her best thong...I mean form.

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