Health & Fitness

Body composition is simply the ratio of lean body mass to fat body mass. Too much fat can not only hinder your body from healing, it can lead to health problems like heart disease, diabetes, high cholesterol and other serious conditions. If you keep your body fat within a reasonable level, you'll be healthier and of course, slimmer.


 

Body Fat Percentage: The percentage of the total body weight that is fat.
The measuring tape in addition to other body fat measuring devices are recognized as superior methods for measuring “weight loss”.  When one declares that they want to “lose weight”, what they often mean is that they want to lose fat. So, now that you’ve had your body fat percentage measured, what does the number really mean? 

First, your body fat percentage is simply the percentage of fat your body contains.  If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).

Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. A certain amount of fat is essential to bodily functions.  Fat regulates body temperature, and cushions and insulates organs and tissues.  Remember, weight loss doesn't always mean fat loss.

The following table describes body fat ranges and their associated categories. 
 

Bioelectrical Impedance
Bioelectric impedance analysis is based on the principle that the resistance to an applied electric current is inversely related to the amount of fat-free mass within the body.

Simply explained, BIA measures the impedance or resistance to the signal as it travels through the water that is found in muscle and fat. The more muscle a person has, the more water their body can hold. The greater the amount of water in a person's body, the easier it is for the current to pass through it. The more fat present, the more resistance to the current. BIA is safe and it does not hurt. In fact, the signal used in body fat monitors can not be felt at all either by an adult or child.

Calipers (Anthropometry- Skinfold Measurements)
A skinfold test is where a pinch of skin is precisely measured to determine the thickness of the subcutaneous fat layer.

Using hand-held calipers that exert a standard pressure, the skinfold thickness is measured at various body locations (3-7 test sites are common). Then a calculation is used to derive a body fat percentage based on the sum of the measurements. Different prediction equations are needed for children and specific ethnic groups (over 3,500 equations have been validated). This approach usually uses underwater weighing as a reference method. The caliper method is based upon the assumption that the thickness of the subcutaneous fat (found just under the skin) reflects a constant proportion of the total body fat (contained in the body cavities), and that the sites selected for measurement represent the average thickness of the subcutaneous fat.

Skinfold measurements are made by grasping the skin and underlying tissue, shaking it to exclude any muscle and pinching it between the jaws of the caliper. Duplicate readings are often made at each site to improve the accuracy and reproducibility of the measurements.

Generally speaking, skinfold measurements are easy to do, inexpensive, and the method is portable. Overall, results can be very subjective as precision ultimately depends on the skill of the technician and the site measured. The quality of the calipers is also a factor; they should be accurately calibrated and have a constant specified pressure. Inexpensive models sold for home use are usually less accurate than those used by an accredited caliper technician. The more obese the subject, the more difficult to "pinch" the skinfold correctly, requiring even more skill to obtain an accurate measurement.

Listed below are the most current recommendations for daily physical activity for healthy adults under age 65 from the American College of Sports Medicine and the American Heart Association to maintain health and reduce risk of chronic disease.

• Do moderately intense cardio 30 minutes a day, five days a week
  or
• Do vigorously intense cardio 20 minutes a day, 3 days a week
  and
• Do 8 - 10 strength - training exercises, 8 - 12 repetitions of each exercise twice a week

Here are some additional tips for your exercise to be effective...

• Three 10 minute bouts of continuous activity throughout the day are just as effective as exercising 30 minutes straight.
• You should exercise hard enough to have an elevated heart rate, yet still have the ability to carry on a conversation.
• Exceed the bare minimum! Adding additional time or exercises to your regimen will provide even greater health benefits.
• Include strength training. Stronger muscles and increased core strength add ease to everyday activities such as squatting/sitting, bending over, lifting, and moving objects.
• Make stretching a priority! Stretching lengthens muscles, improves range of motion and flexibility, and increases blood and nutrient supply which helps reduce soreness after training.

For more detailed information on the updated physical activity guidelines... visit www.ascm.org or www.americanheart.org
 

• Breakfast has a literal meaning of “breaking fast”. Always eat breakfast to jumpstart your metabolism and decrease the body’s consumption of its own muscle.
• Spread your calorie consumption throughout the day. Eat smaller amounts more often. Consume 5-6 meals and/or snacks every 2-3 hours. This will help control appetite and the body will have a constant supply of nutrients to provide more energy. This will increase your body's metabolism and help to maintain lean body mass.
• Remember, if you consume more calories than your body needs, the excess is stored as fat.

Carbohydrates

• Sugars, starches, and fiber are all macronutrients of carbohydrates. Sugar and starches in particular, are your body's main source of energy, while fiber aids digestion, promotes health, and protects from some diseases. Fiber cannot be used for energy like other carbohydrates because body cannot digest or absorb it into the bloodstream. As a result it is eliminated from the body.
• All carbohydrates are not created equal. So what are "good" & "bad" carbohydrates?
  Fruits, vegetables, grain products, and milk all contain carbohydrates naturally. Whole grains are foods made from the entire grain kernel and are an important source of fiber. This is good.
  Processed and prepared foods usually contain added sugar. Some examples of added sugar include - white and brown sugar, corn syrup, honey and molasses. They supply extra calories and few nutrients. This is bad.
  You should consume unprocessed fruits, vegetables, and whole foods to avoid added sugar. Desserts and sugary snacks contain simple refined sugars which cause spikes in blood sugar.
• The AI (Adequate Intake) level for daily carbohydrate consumption is 45 - 65% of your total daily calories or approximately 225-325 grams based on a 2,000 calorie diet.
• Daily fiber recommendations are 38 grams per day for men and 25 grams per day for women.

Protein

• Lean protein is essential to a balanced diet. It builds, repairs, and maintains all body tissues.
• All proteins are beneficial, so consume a variety of fish, chicken and other lean meats.
  Beans, peas, nuts, and seeds are also protein options and good dairy sources of protein include cottage cheese, skim milk, and low fat cheeses.
• The daily recommendation for protein is 10-35% of your total daily calories or 0.5 to 0.75 grams of protein per pound of body weight. The upper end of the range is for athletes involved in strength and speed training. Keep in mind excess protein intake does not build more muscle and is not stored as protein. It is stored as fat.
• 1 ounce of any type of meat has 7 grams of protein. If you have to eyeball it, a serving size is about the size of a deck of cards.

Fat

• The human body requires a certain amount of fat to insulate us and protect our bones and vital organs. Fat is also responsible for carrying some fat soluble vitamins (A, D, E, & K) and carotenoids (phytonutrients) into the bloodstream. Therefore it is not necessary to eliminate all fats from your diet. Knowing what healthy fats are and consuming them in moderation are key.
• Unsaturated vs. Saturated fats.
  Saturated fats – These fats raise LDL (bad) cholesterol levels in the blood and can contribute to heart disease. They are solid at room temperature and include butter, margarine, shortening, lard, tropical vegetable oils, and can be found in heavy marbling in meat.
  1. Trans Fats - Through a process called hydrogenation, hydrogen is added to vegetable oil. This makes fat solid and increases its
      shelf life. It is a common ingredient in commercial baked goods and fried foods.
  2. Cholesterol - Essential for cell building, cholesterol has 2 types. There is blood (serum) cholesterol that the body manufactures and
      dietary cholesterol found in foods of animal origin. Total blood cholesterol is made up of both HDL (good) and LDL (bad)
      cholesterol. HDL carries cholesterol and other blood lipids away from body cells to the liver so they can be broken down and
      excreted. LDL carries cholesterol to body cells where they can form deposits on arteries and other blood vessel walls. Although
      HDL and LDL are not found in food, your food selections can directly affect these levels.
  Unsaturated fats – These fats do not raise LDL levels and are liquid at room temp. This group includes monounsaturated & polyunsaturated fats as well as Omega-3 Fatty Acids.
  1. Monounsaturated - olive oil, peanut oil, canola oil, avocados, and most nuts.
  2. Polyunsaturated - vegetable oils such as safflower, sunflower, corn, and soybean.
  3. Omega-3 Fatty Acids - polyunsaturated fats found mostly in seafood such as salmon, mackerel, herring. Flaxseed, flax oil, and
      walnuts are other sources too.
• In addition to providing essential fatty acids, they are a major source of vitamin E in the diet.
• Heart healthy fatty foods include nuts, olives, and avocados.
• The daily recommendation for fat intake is 20-35% of your total daily calories.