FATS don't make you FAT, FATHEAD.....

Each gram of fat provides 9 calories. Let me first mention that fat is not evil! At least not all fats are. The "good" fats are the essential fatty acids: fatty acids that your body can't produce itself and that are needed for optimal function. These fats have to come from your diet or supplementation program. These essential fatty acids fall into two broad categories: omega-3 and omega-6. Most people get plenty of omega-6 from their diet, especially if it's rich in animal protein sources. However, omega-3 deficiency is very common in North America, mostly because fish consumption is generally very low. Omega-3 fatty acids, especially the all-important DHA and EPA, have several benefits when it comes to being healthy and building a muscular physique.

Omega-3 Fatty Acids:

- Increase insulin sensitivity, which has positive effects on both muscle building (facilitating nutrient transport to the muscle) and fat loss (reducing the amount of nutrients stored as fat).

- Increase the body's use of fat for fuel, especially when exercising.

- Improve nervous system recovery/regeneration and function.

- Improve cardiovascular health by improving blood flow, reducing triglycerides ("bad" fatty acids), as well as the formation of plaque and blood clots

- Reduce inflammation and promote healing.

omega-3 fatty acids is the one supplement that everybody should be taking.

Beside the benefits associated with omega-3 fatty acids, fat consumption has other benefits. One of these main benefits is the increase in testosterone production. Cholesterol is the raw material for the production of our favorite hormone, testosterone. If you're not getting at least 20% of your total calories from fat, your testosterone production can go down. And as you know by now, less testosterone equals less muscle.

I'm not recommending that you go gulp handfuls of lard and butter, or guzzle quarts of heavy cream; I'm just reminding you that cutting your fat intake too much will seriously sabotage your muscle-building goals.

Fat is also needed for the proper absorption of several vitamins (A, D, E and K), which are needed for optimal health. If your fat intake is too low, you might develop deficiencies in one or several of these vitamins.