Methods of body fat analysis
One of the questions I see a lot of is what type of body fat analysis method is the most accurate and preferred? Well, like anything in the fitness world, ask 10 different people and you’ll likely get 10 different answers. Hopefully my personal experiences and research will help you understand why to pick one over other.
The skinfold estimation methods are based on a skinfold test, also known as a pinch test, whereby a pinch of skin is measured by specially designed calipers at several standardized points on the body to determine the subcutaneous fat layer thickness. These measurements are converted to an estimated body fat percentage by an equation. The accuracy of these estimates is more dependent on a person's unique body fat distribution than on the number of sites measured. As well, it is important to test in a precise location with a fixed pressure. Although it may not give an accurate reading of real body fat percentage, it is a reliable measure of body composition change over a period of time, provided the test is carried out by the same person with the same technique. Just to reiterate, it’s not the most accurate, BUT a good method of monitoring progress and change as long as the same person performs the test.
Another popular method is what’s called Bioelectrical Impedence. By standing barefoot on metal foot plates (as well as “gripping” a device), an undetectably low voltage electric current is sent up one leg and down the other. Since fat is a very poor conductor of electricity, a lot of fat will impede the current more than lean tissue. By measuring the resistance to the current, the machine estimates the percent body fat.
If done correctly on properly operating equipment, this method is approximately +/- 3%. However, accuracy depends upon several client-based variables. It is recommended the following guidelines be followed:
- Abstain from eating and drinking within 4 hours of the test
- Avoid exercising within 12 hours of the test
- Urinate completely prior to testing
- Do not drink alcohol within 48 hours of the test
- Avoid taking diuretics prior to testing unless instructed by your physician
Advantages:
- Requires little or no technical knowledge of the operator or the client
- Testing itself takes less than a minute
- The unit can be easily transported from place to place
- Requires only an electrical outlet and the machine itself
Disadvantages:
- This method has a higher standard error range than most people desire
- Tends to consistently overestimate lean people and underestimate obese people
- The accuracy BIA does have is very dependent on multiple variables which may be hard to control for some people
Note the disadvantages- higher standard error range and tends to OVERESTIMATE lean people and underestimate obese people. Not the most accurate method to go by.
An option to measure the fat content of a human body is to dissect a cadaver, remove the fatty tissue, extract the fat with a solvent and weigh the extracted fat. Only a very small number of human cadavers, widely varying in fatness and hydration level, have ever been analyzed in this way. However, certain data from these cadaver studies provide a good basis for estimating the body fat content in a living person. Irrespective of the location from which they are obtained, the fat cells in humans are composed almost entirely of pure triglycerides with an average density of about 0.9 kilograms per liter. Most modern body composition laboratories today use the value of 1.1 kilograms per liter for the density of the “fat free mass”, a theoretical tissue composed of 72% water (density = 0.993), 21% protein (density = 1.340) and 7% mineral (density = 3.000) by weight. If a body consists of a mixture of only two components, fat and the fat free mass, then the percentage of weight from fat can be calculated from the overall body density by the following equation:
- Body Fat Percentage = (495 ÷ Body Density) - 450
With a well-engineered weighing system, body density can be determined with great accuracy by completely submerging a person in water and calculating the volume of the displaced water from the weight of the displaced water. A correction is made for the buoyancy of air in the lungs and other gases in the body spaces. If there were no error whatsoever in measuring body density, the uncertainty in fat estimation would be about ± 3.8% of the body weight.
Estimation of body fat percentage from underwater weighing has long been considered to be the best method available, especially in consideration of the cost and simplicity of the equipment. Underwater weighing gives an actual measurement of body density rather than a prediction. But unless you live near a lab or University, having access to this method is going to be tough.
So in conclusion, these are just a few of the methods to measuring one’s body fat percentage. At Premier Fitness, we only do skinfold tests, simply based on the fact that it is the most consistent and cost effective. If someone presents a “device” for you to hold onto or stand on and says this is the most accurate method, I urge you to ask them about the above guidelines before performing the test, especially since you’ll likely be paying some sort of cost. At the end of the day, the mirror doesn’t lie and will always be the best measurement.
Being proactive
As bodybuilders and fitness enthusiasts, we often get so wrapped up in the idea that more is better and that we're almost invincible. But, how often do you step back and question whether or not your body is as efficient as possible? I know very few people, even competitors, who stay consistent on getting bloodwork to make sure all their levels are proper and where they should be.
For me, growing up as an athlete and with a father who's a doctor, I always saw the benefit of taking the proactive approach in regards to my health. I like to get bloodwork done after every contest prep. It gives you a little piece of mind and allows you to move into the off-season with a clear head and knowing full well that your body is ready to build! You have to wonder how you're going to respond to all the food, supplements and intense training unless your body is running at it's highest potential. You don't want to limit your progress.
So if you haven't gotten your levels checked out recently, I'd make it a point to get it done. You can go many routes with what tests to have. Some might include your cholesterol, kidney & liver functions and thyroid function. And of course, your doctor can be a better source on other needed tests like CPK, hemoglobin levels, etc.
Be proactive! Remember that by listening to your body and sourcing any potential trouble spots you are only going to further your growth in the gym!
Eating to grow
If your goal is to put on muscle, you have to facilitate growth by consuming food, plain and simple. More often than not, people struggle to put on size in the gym and the very first point I always address is what their diet is like. Usually we will find that most people aren't taking in the calories they should be in order to make progress and spark sufficient recovery.
The first step into figuring out how many calories you should be takining is to figure out your BMR (Basal Metabolic Rate). There are a million calculators on the internet but here is a good one to refer to - http://www.bmi-calculator.net/bmr-calculator/
Once you have that number, you will then need to add in how many calories you expend in energy, both throughout the day and working out. Once you arrive at that number, tack on some more calories and you should have a nice reference point for how many calories to take in. If you were on a diet and trying to do the opposite and lose, you can come to a number by doing the same thing but rather adding on how many calories to take in, substract.
Usually once people figure out their numbers, they find that they aren't taking in what they originally thought. Spending 10 minutes doing some basic math can give you a great idea on where you stand and where you could improve. You definitely want to make sure you're taking in adequate calories to make your gym time in Premier Fitness worth it!
Protein shake recipes
I've found that with most trainees, especially younger ones, that eating for mass can be a struggle. In some cases, it can be more difficult than dieting. Adding gainer shakes makes it a lot easier. Products like ON's Pro Complex Gainer have been a great help but there's nothing wrong with getting a little creative and making some of your own.
Here are a few recipes to help you with just that -
Chocolate Oatmeal Cinnamon shake -
2 scoops ON Oats & Whey (Both chocolate or vanilla will work)
1/4-cup old-fashioned oatmeal
Dash of cinnamon
Splenda to taste if added sweetness is desired
I actually don't grind up the oats, as I like the "chewy" texture. The liquid does a nice job of softening them up and the taste is awesome.
Chocolate Peanut Butter gainer -
1 heaping scoop of ON Pro Complex Gainer
2 tablespoons of crunchy peanut butter
Crushed ice
This one needs to be blended and sounds as good as it is. Nothing too crazy here, just the awesome mix of peanut butter and chocolate!
Chocolate banana gainer -
1 heaping scoop of ON Pro Complex Gainer
1 large banana
Crushed ice
Chocolate toffee fudge shake -
1 scoop ON Nitrocore 24 caramel toffee fudge
1 scoop ON Pro Complex chocolate
2 tablespoons peanut butter
Crushed ice
The sweetness of the Nitrocore and benefits of Pro Complex. This is a great mix! Obviously the shakes with the Pro Complex Gainers have the calories but each one provides something a little different and tastes great! Hope you guys enjoy them!
Creatine
Creatine. Most have heard of it and for people in the fitness community, many have used it. But what is it really? Is it safe? Harmful? Worth it? All these questions are worth asking and below I will discuss my findings as well as personal experience with it.
The most important thing to make clear is that no supplement is going to replace hard earned gym time. There are no short cuts in the quest for muscle and there never will be. The goal of creatine is to enhance what you do in the gym, not replace it.
Creatine is produced in your body naturally. In humans and animals, approximately half of stored creatine originate from the food we consume, mostly meat. Creatine is used by all types of athletes as a supplement when their desire is to gain muscle mass. I want to make the following point as forward as possible – contrary to what you sometimes hear, there has never been a study confirming that creatine can negatively impact your kidney function, live function or affect hydration status and heat tolerance. Extensive research has confirmed that oral supplementation of creatine at a rate of 5-20 grams is very safe and unless you have a pre-existing condition, will not create a problem for you. And if you still aren’t a believer, here’s a study to take a look at - http://www.ncbi.nlm.nih.gov/pubmed/15758854
So much research on the safety of creatine has come out in the last few years that a couple of complete literature reviews have been performed on this exact topic. For those who question the long-term effects on kidney and liver function, we have to think that if five straight years of use has zero negative effect (which numerous studies confirm), then the negative effect we're waiting for just won't ever happen. Taking this one step further, a group of researchers decided to perform a study to check out creatine use in animals with pre-existing kidney problems. Once again, creatine had no negative effect in subjects with kidney dysfunction. Granted that this wasn't done on humans but so far the safety data look pretty convincing.
In my personal experience, I like creatine. I don't bloat and I do feel it helps me recover. Plain and simple. I do cut it out before contests but not because I worry about the water retention, but because I generally cut pretty much every supplement out at some point.
Now, a little common sense needs to be applied in regards to dosage, just like everything. More isn’t always better. Spend some time researching creatine for proper dosage for your body. If you have been taking it for a while and aren’t seeing the gains you had hoped, don’t go adding more, maybe something else in your diet/training is lacking. Remember, creatine will help you progress, but it won’t be your ticket to crazy gains.
Casein has staying power
Here is an article about Casein protein that I put together for the ON site.
CASEIN HAS STAYING POWER
In the world of protein powders, there are numerous types available and each serves a unique purpose. The staple for many years has been whey protein, which is a great choice pre- and post-workout because it’s so rapidly digested and absorbed by the body. There are some times, however, when you don’t always want a quick-acting protein. Your muscles do the bulk of their rebuilding from the stress of training while you’re sleeping. And, because you won’t be consuming amino acids (or anything else) until you wake up, slowly-digesting casein protein is ideal right before bed.
Hard-training bodybuilders and strength athletes benefit greatly from a steady stream of muscle building amino acids – especially the branched chain amino acids and glutamine. Casein gels, or clumps up, in the acidic environment of your stomach to continue digesting for hours after it’s consumed. This makes it ideal for supporting anabolic (growth) as well anti-catabolic (muscle sparing) processes while you dream of bigger, fuller muscles. The gelling factor exerts slight pressure on stomach walls to provide a feeling of fullness or satiety. For athletes on strict diets, this craving-calming effect also makes casein a good choice between meals.
There are two main types of casein: Calcium caseinate and micellar casein. Both are derived from milk and valued for their slow, sustained release of amino acids. Calcium caseinate is low in fat, lactose and sodium while serving as a rich source of bone-strengthening calcium. Micellar casein contains important growth factors as well as microfractions which may help support immune system health. Because both caseins become thicker in water, a casein shake will mix up a bit differently than whey protein. For an ideal consistency, try using a little more liquid and an electric blender. Because ON’s Gold Standard 100% Casein is instantized, if you don’t have a blender you can use a shaker cup to mix up a perfect casein shake every time.
A good night’s sleep is important for all types of people, but athletes want to make the most of our precious muscle gains as we sleep. Casein protein can provide an environment that promotes both muscle growth and preservation. My personal favorite before-bed meal is either a scoop of Gold Standard 100% Casein with a scoop of 100% Whey Gold Standard or two scoops of Gold Standard 100% Casein. This provides nearly 50 grams of protein to complement my intense efforts in the weight room.
Women – this is for you
It seems to me, that most women have this overwhelming fear that by lifting weight, they will get huge! I've dealt with many clients who before even doing one bicep curl, present this fear to me like it's the plague. First off, let me make this clear, it takes YEARS to put on sizeable mass and strength. Any seasonsed bodybuilder knows that it's a long road to success. Secondly, take a look at your average male or even female newbie who is at the gym. Do they look much different than when they started? Odds are, no they don't. This can be a combination of a thousand things but most of time, it's because they are doing something wrong and/or don't have enough work under their belt.
It's important to be consistent and listen to your body. If you train properly, you can proportionally tone and shape your body rather than getting that "big neck" like the guys. It's safe to say that lifting high weight and lower reps will always yield strength and size over shapliness and toning.
This is a short article but it gets the message across. There's really no reason why anyone shouldn't do strength/weight training. Ladies, don't fear the iron, with proper knowledge and training, one can surely succeed!
Heart Rate training zones
So you're plugging away on the treadmill and while you know that the treadmill will display your current heart rate, why do you need to know it and where should it be? Knowing where you are at is a great way to monitor exertion. The following will show you how to properly decide where your heart should be depending on your goal.
1. Calculate your maximum heart rate The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. This method does not take into account your fitness level or genetics, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.
A second method (which is not as easy as the first method but more accurate) to calculate your maximum heart rate is to have an exercise tolerance or stress test. This usually is supervised by a physician and performed in a hospital or clinical setting.
2. Determine your resting heart rate Take your pulse before you get out of bed in the morning. Do this for several days in a row to get consistent readings. Any method will work, taking it on your wrist with your opposite hand's pointer and middle finger, using a monitor, etc.
3. Calculate your heart-rate reserve Subtract your heart's resting rate from your maximum rate.
For example, if you are 40 years old, subtract that number from 220; your maximum rate is 180. Next, subtract your resting rate, 80 in this example. Your heart-rate reserve is 100 beats per minute.
4. Calculate your aerobic training heart-rate range for fat burning This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve.
Using the example above, 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: 50 + 80 = 130 and 75 + 80 = 155. Your heart rate during aerobic training that will most efficiently burn fat is 130 to 155 beats per minute. Pretty simple isn't it!
5. Calculate your aerobic training heart rate for fitness The range required to improve aerobic endurance is higher than that needed for fat burning, between 75 and 85 percent of your heart-rate reserve.
Again using the previous example, 75 percent of the heart-rate reserve of 100 is 75, and 85 percent is 85. Again, add the resting heart rate to both numbers.
Re-add your resting heart rate to both numbers: To improve your aerobic endurance, you need to aim for between 155 and 165 heartbeats per minute.
6. Calculate your aerobic-anaerobic threshold heart-rate range This range represents the upper limits of aerobic exercise -- the point just before you push yourself into exhaustive anaerobic work. Exercising at this intensity is usually done to improve athletic performance. It is not recommended for weight loss.
The range to accomplish this task lies between 85 and 90 percent of your heart-rate reserve. Again, using the example of a person with a heart-rate reserve of 100 and following the same math process as in previous steps: the desired range would be 165 to 170 beats per minute.
7. Calculate your anaerobic training heart-rate range This is all-out effort and represents 90 to 100 percent of the cushion of your heart-rate reserve. The goal here is to go as fast as you can for as long as you can. This is essentially a "sprint" pace.
Using the same example, anything from 170 beats per minute to your maximum of 180 beats per minute becomes pure anaerobic, exhaustive, lactic acid-producing exercise.
So there you have it. Once you know the following ranges, your cardio become a lot more beneficial.
A twist on arm training
I've put together a unique twist on an arm workout that I wanted to share with you all. Any exercise will do, just try to hit both the biceps and triceps from a magnitude of angles. For my biceps, I like to do 1 hammer exercise, a cable exercise and a straight bar exercise. Here's the workout -
Biceps 3 sets of 10-12 reps of any biceps exercise to warmup Working Set *The exercises are just examples*
1 set of standing hammer curls, 1 set of preacher curls, 1 set of 1 arm cable curls, rest
Superset all 3 exercises and repeat 3 times
Triceps 3 sets of 10-12 reps of any tricep exercise to warmup Working Set *The exercises are just examples*
1 set of close grip bench press, 1 set of rope pulldowns, 1 set of dumbbell kickbacks, rest
Superset all 3 exercises and repeat 3 times
And there you have it! It's a totally different approach on training arms and is not overly time consuming. It'll leave you with a raging pump and can be a lot of fun. Enjoy!
The support team
Pursuing our fitness goals can often seem like an individual venture. The long hours sweating in the gym, the countless healthy meals and facing the reality that results don't come over night all can have an impact on a person. We often get wrapped up in the mindset that these are MY goals and impacts only ME. But, when it's all said and done, what about the support team that helps get you through it all?
Where would you be if it wasn't for the encouragement of others? And when I say others, I mean the people who know you in and out and are with you every step of the way. Husbands, wives, girlfriends, boyfriends, best friends, sisters, brothers, etc. These are the people that are more directly impacted by our "obsession" and "passion" for progressing ourselves than we realize. Without them, we'd be traveling along a road that's a lot more lonely.
So, whether you're training for an upcoming bodybuilding show, trying to shed off 20 lbs. or just trying to become a fitter you, always remember that there's people out there who want to support you every step of the way. Maybe it's time to give a quick thank you to some of them. After all, reaching goals are one thing but sharing them with people who truly care about you is another.