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Eat the fats to fight the fats! It may sound absurd but it’s absolutely true. Incorporating the so called Essential Fats seems to be the mantra of every person who knows about Essential Fatty Acids (EFA’s) and the plethora of benefits they provide. Often confused with fats, EFAs are not really the fats which make us put on the pounds. They are polyunsaturated fatty acid molecules, which our bodies are unable to synthesize from any substrate and must be supplemented through our diet. They are classified into two categories namely Linolenic or Omega 3 Fatty Acids and Linoleic or the Omega 6 Fatty Acids.

The working of the Omegas
Alpha Linolenic Acid is transformed via various metabolic pathways into Eicosapentaenoic Acid (EPA) and later into Docosahexaenoic Acid (DHA). The Linolenic Acid is also converted into Gamma Linoleic acid (GLA). Both EPA and GLA are then converted into hormone-like compounds known as Eicosanoids, which are required for almost all body activities ranging from organ functioning to intracellular processes.
The Many Benefits of EFA's (Essential Fatty Acids) and Weight Training
Maintaining the correct ratio
Modern day living has led to a lot of imbalances; so is it in the case of these omegas. In earlier times, humans naturally ate more Omega 3 fatty acids. Today our diets are dominated by the presence of Omega 6 fatty acids which are found in cooking oils and packaged foods. The optimal ratio of these acids (Omega 6:Omega 3) is 4:1.

Today we consume these in the ratio of almost 20:1. This has led to most of the ailments connected to modern-day living. Maintaining the optimal ratio is very important to reap all the benefits of the wonder molecules.

Benefits of EFAs:
Omega 3 fatty acids and their derivatives namely EPA and DHA are known to accelerate a person’s BMR (Basal Metabolic Rate) by producing a thermogenic effect on our bodies. Thermogenics is a process in which the core body temperature rises at the cellular level, and the metabolic rate is boosted. This in turn optimizes the fat burning capacity of the body thereby aiding in fat loss, especially around the belly.

People, who aim for a ripped body, often follow low fat diets not realizing the damage it does to the hormonal balance. Levels of anabolic hormones such as testosterones decrease. EFAs increase the amount of good cholesterol (HDL) which are required for testosterone production. These people also have depleted stores of EFAs. Supplementing diets with EFAs are proven to improve muscle size and density and aid in fat loss.

EFA’s are also known for their anti inflammatory effects and are very popular with bodybuilders who need to recover from muscle stress and fatigue.
Some of the other benefits of EFAs are:

1. Increase in Prostaglandin production, which in turn helps with
maintaining BP and body temperature, reduces allergic reactions, and regularizes blood clotting and hormone synthesis.
2. Blocks  tumor formation and inhibits breast cancer cells.
3. Aids in better absorption of nutrients.
4. DHA is also responsible for effective neural signaling since 60% of brain is made of DHA. In fact low levels of EFAs are linked to problems like dementia, Alzheimer’s, mood disorders, memory loss, and visual problems.

Sources of EFAs
Omega-3s. Wheat germ oil, walnuts, pumpkin seeds, purslane (dark, leafy green used throughout Mediterranean countries), hemp seed oil, flaxseed, and oil.
Omega-6s. Borage Oil, Evening Primrose, black currant seed oil, pine nuts,  pistachios, and sunflower seeds. It is preferable to use raw nuts, and seeds and oils obtained by cold pressed methods.

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