 I would like to convince you that you can not only train your muscles but you can also train your fat. So you can think of your fat stores as a bathtub where fats are coming in from the diet through the tap on your right hand side. And if a lot of fat is coming in you either need a big bathtub or you need to remove the plug very often. But interestingly it's not the size of the bathtub itself that matters. What matters is the ability of your body fat stores to keep the body fat within the adipose tissue where it belongs. So on your left hand side if too much fat comes into the bathtub it gets stored in other compartments of the body which is increasing the risk for metabolic disease. One thing that is important with the bathtub is the plug and that's tightly regulated. So when we rest the plug is in but when we exercise the plug is removed in order to fuel the working muscles with fat during exercise. And a number of proteins are responsible for the function of the body fat stores including the plug function. So me and my research group we set out to investigate if the amount of certain proteins changed with exercise training. So we took 19 healthy male subjects in two groups. One group exercised three times a week for 10 weeks while the other group served as sedentary controls. And we took out the biopsy from the abdominal region of the body fat and investigated the expression of a variety of proteins. And we actually found that one protein essential for the plug function while we are resting increased with exercise training. Which means that while we are resting then less fat is released to the circulation which is actually what we wanted. We wanted to keep the body fat where it belongs. So you can actually train your fat. And from a general perspective we think that our findings may contribute to a more, sorry, a less black versus white view on our body fat stores. So that our body fat is not only about judging it by size, it's judging it by the quality. And we found that exercise is at least one way to improve the quality of your body fat. Thank you for your attention.