Archive for Fat Loss
There are basically four major methods of measuring body fat. They include the Navy Method, Home Body Fat Scales, Skinfold Calipers and Hydrostatic Weighing. In this article we will look at the three that are most commonly used.
Home Body Fat Scales – This device measures body fat using the Bio metrical Impedance method. A very small electrical current is passed through your body and the resistance is measured. When this result is compared to the weight, the percentage of body fat can then be determined.
This test is prone to error however; because the impedance in the body is altered by other body parts that also generate some current. One example is the electrical waves in the heart and the skeletal muscles. Other factors include water in your body, your skin temperature and physical activity. In order to get semi reliable results you should also fast for 3-4 hours before the test, and avoid any form of physical activity at least 12 hours before the test.
Probably the most popular method of body fat testing is the Skin Fold Caliper test. This test should be performed by someone trained in this method. You can do it yourself but it is not recommended. If you just have to do it without professional help, I recommend getting a set of Accumeasure calipers. These are quite accurate if you follow the provided directions closely. Your skin is pinched between the calipers and a measurement is taken. After taking measurements from different parts of the body; they are plugged into a formula and your body fat is determined.
Hydrostatic weighing is the most accurate way to measure body fat. If you studied physics in school then you are familiar with the Archimedes Principle. The principle states that an objects density is proportional to the amount of water it displaces when submerged. The tester will submerge the subject in a Hydrostatic weighing tank and measure the displacement. The tester then calculates the subjects body density. Body fat is then determined by a formula based on your body density. This method takes the longest and is probably the most complicated; but it still remains the most accurate.
Why bother with measuring your body fat anyway? After all, it seems like a lot of trouble. Knowledge of the exact amount of fat in your body can help you set realistic goals for your weight loss plans. Body fat is an important element in successful weight control. You will be objective and scientific choosing the program that is the best way for you to lose weight. Keeping track of fat loss is the same as watching your calorie intake or getting on scales and checking your weight. Fat measurement is the only way you can objectively track the success or progress of your weight loss program.
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Everyone wants to live a better life with good health and fitness. But, to reach this goal one should make such strategies that can help him/her being fit. Following are some simple instructions given for beginners, who want to get rid of excessive fats and look healthier keeping in mind the calories they consume.
Accessing Target: First of all, you must be aware of the art of ingesting healthy food. Because eating meager on any grounds may not help you accomplish your goals. Even a little prejudice while continuing the process can abandon overall progress. As a substitute, aspire yourself to gain expertise from the mistakes you commit and then apply your gained skills to bring progress in future.
Consider yourself a good diet practitioner: Considering yourself a good diet practitioner is another significant tip for the people longing for swift fat loss. So you should avoid eating after regular intervals and overcome your diet before it swallows you.
Proper Eating Timings: Never look to skip your meal. Frequent eating will keep you energetic and will also keep the metabolism well-organized. Prefer to take some strong refreshments with your meal. Proper duration intervals between meals will keep you away from over-eating and will also give you an idea about the quantity of your diet intake.
Vegetable and Fruits: Prefer fruits and vegetables over junk food and non-vegetarian diet. The reason for that is the presence of fiber in them. It is an excellent way to burn fats and store more energy in your body. On the other side, junk foods have a dangerously alarming quantity of fats which disrupts the metabolism process. So, to be on the safe side, always avoid such harmful items in your diet.
Fiber and losing fats: Fiber helps us in digestion process and settles in body for long time, since we will have a feeling of fullness and need no food for that time period. Intake of food rich with the fiber also helps us to sustain our level of sugar in blood.
Avoid Diabetic Meals: Evade or slash drinking lo fiber-containing drinks like soda, coffee, and other unflustered items as they contain a very little amount of energy. Likewise, they result in fats inside our body. Be very careful about the concealed sugary things such as creams, can foods, jams, ketchup, soups and other diet-drinks.
Furthermore, some fat-free items which contain sweeteners to improve the taste should also be consumed. If you diabetes is controlled, then it will help you a great deal in consuming fats in your body.
Prevent the use of alcohol: In order to lose weight you have to prevent using food like, alcoholic drinks, heroine, ecstasy, speedballs and so on. Since such stuff wipe out your body’s organs and prevent them to work appropriately. Digestive system is also exaggerated badly and you cannot digest your food as it should be. Therefore it increases your fat level and ultimately you will put on more weight.
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categories: lose fat,Fat Loss,Diet,Body Fat,Food,nutrition,calories,vegetables,fruit,meals,excessive fats
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Body Composition Scale
How someone views weight loss and fat loss will have a huge bearing on their attempts to become leaner. To many, weight loss and fat loss are viewed as the same and often are used interchangeably in normal, every-day conversation without complication. But for many a distinction needs to be made.
Fat loss can be defined as a reduction in body fat only and can change even when total body weight remains the same. For example, when someone follows a resistance training program, their muscle mass may increase and their fat levels may decrease, but because one change offsets the other, overall body weight can remain virtually the same.
Muscle and liver storage of glycogen (carbohydrate) and water can affect body weight without effecting body fat levels. Following a bout of resistance training, and assuming adequate nutrition has been consumed with sufficient amounts of carbohydrate, the muscle and liver glycogen (carbohydrate) stores are filled to capacity. And for every 1 gram of glycogen stored, 3-4 grams of water is also stored. (This is why muscles appear to be bigger and fuller the day after a weights session. The muscle hasn’t dramatically grown overnight; it’s just full of glycogen and water). This storage explains why even though body fat levels haven’t changed, total body weight can fluctuate on a daily basis.
When this process is manipulated, rapid weight loss is possible (and spot reduction – but that’s another article). Training depletes the muscle of glycogen and water, and if not replaced, the body becomes lighter on the scales and rapid weight loss is reported, albeit without a reduction in actual body fat.
This brings us to our definition of weight loss – a reduction in total body weight whether it’s from a reduction in body fat, muscle tissue, water stores, glycogen stored, liver glycogen stores or a combination of 2 or more.
Unfortunately, too many people fail to see the difference between fat loss and weight loss and mistakenly focus on total body weight, thinking that to reach their ‘ideal size’ their weight must be a certain number on the scales. This line of thinking has serious implications in terms of exercise adherence and motivation. For example, a minimal or non-existent reduction in total body weight can be seen as a failure even though a reduction in body fat has occurred. For those that fail, or simply refuse to distinguish between fat loss and weight loss, this may be enough to deter them from continuing with their exercise program.
Weight loss without an associated loss in fat is an unfavourable outcome. This usually means that muscle tissue is being lost and that’s bad news for your metabolism. Your muscle mass drives your metabolic rate so any reduction makes it harder to for your body to lose fat and to avoid gaining fat.
Another body composition scenario that may occur is that total body weight may stay the, with an increase in body fat and a decrease in muscle mass. This is common amongst retired sports people who cease training, resulting in muscle atrophy (wasting), but continue to follow the eating habits they had when playing and training. Although muscle can’t literally turn into fat, this is a common and reasonable description of what happens when people stop training and continue familiar eating habits.
So when someone is following an exercise program to lose fat, they must be aware of the distinction between fat loss, weight loss, and muscle mass. And realise that in all probability, if they include a resistance training component for muscle mass and metabolic maintenance, their body weight won’t change as much as their size will.
Andrew Veprek has a Bachelor Degree in Human Movement Science and Graduate Diploma of Science Exercise Management. He is an expert in fat loss training, particularly fat loss circuit training.
Over the last 17 years he has conducted thousands of personal training sessions and researched hundreds of research papers to keep up with the latest fat loss research.
With 17 years of ‘hands-on’, ‘in-the-trenches’ experience, Andrew has helped people from all walks of life from busy mums and dads to short-on-time business people to stressed out students.
To check out easy to follow circuit training workouts, scientifically-proven to burn more fat, go to http://FatLossCircuit.com
Body Fat Scale
