Training For Life

Body Composition Overview

Your body composition is a barometer of health and fitness. Tracking it, along with factors like strength, mood, productivity, and sleep, can help you gauge the effectiveness of your training and nutrition program. You may even be able to quantify an ideal body composition range at which you feel and perform best.

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Body Mass Index

You may recall reading a few years back a shocking news headline reporting the high level of obesity in the NFL. These headlines were based on a study published in the Journal of the American Medical Association, which evaluated the body mass index (BMI) of more than 2,000 NFL players.

This particular study found that 56 percent of the players evaluated were obese. How can this be? These are some of the best athletes in the world, competing at the highest of levels. If more than half of these athletes are obese how do they achieve such amazing feats of athleticism? The answer to both of these questions lies in the tool used to categorize these footballers as obese.

BMI is simply a relationship between height and weight. It does not differentiate between lean body mass (muscle) and fat mass. While this is a useful tool for quickly evaluating the average individual who sits in front of his computer and is never active, it’s not an ideal measurement of body fat for those of us who work out or play sports.

Body Composition Analysis

Body composition analysis is a more appropriate tool to evaluate the functional weight of an athletic population. The origins of body composition analysis can be traced back to the 19th century. Justus Von Liebig, a biochemist, first recognized that the human body is composed of various substances similar to those found in the food we eat. He also discovered that body fluids contain more sodium and less potassium than the body’s tissues. These findings would lay the groundwork for the research of Lawes and Gilbert.

In 1859, these two scientists showed the inverse relationship between body water and fat content. Pfeiffer would later, in 1887, show that the variation in animal body water could be decreased when fat-free mass was used to express the data. These early scientists essentially introduced the concept fat-free mass and fat mass, through the use of body water content. They showed that body fat has relatively low water content and fat-free mass has relatively high water content.

Albert Behnke applied this relationship to Archimedes’ principle (“An object is buoyed up by a force equal to the weight of the water displaced.”) and developed a body-composition assessment based on body density. Then, in 1953, Keys and Brozek elaborated on the densitometry technique with a more detailed study. These early body-density tests led to the use of underwater hydrostatic weighing to determine body-fat percentage.

How to Calculate Body Composition

The modern era of science has led to the development of numerous body composition assessments such as skinfold measurements, bioelectrical impedance, and Dual Energy X-ray Absorptiometry (DEXA). Which technique is best for you?

Hydrostatic Weighing

This technique measures a subject’s weight on land and then, again, when totally submerged in water. Then, based on Archimedes’ principle, the volume and density of the subject are calculated. Density is then plugged into a proven equation to determine body fat percentage. The density of muscle and bone is more than that of water while the density of fat is less. Therefore, a person with more lean mass will weigh more under water than a person with more fat mass.

• Pros: This technique is relatively reliable and accurate, provided all criteria are met and was once considered the “gold standard” of body composition analysis.
• Cons: Despite its popularity, hydrostatic weighing has limitations and possible sources of error. The most obvious limitation is the willingness of the subject to remain underwater while performing a forced maximal exhalation. The subject must feel very comfortable in the water. If this is not the case, the hydrostatic test will not be accurate. In addition, expensive equipment and a large space are required. Bone and muscle density as well as residual lung volume must be estimated, serving as additional sources of potential error.

Skinfolds

This technique is conducted by measuring the thickness of skinfolds at predetermined sites on the body, using a special device called a caliper. There are several variations of this technique. The two most common variations are the 3 site and the 7 site. In general, the more sites evaluated, the more accurate the analysis. The sum of these measurements is then inserted into an equation (Jackson-Pollock) along with sex, age and weight to determine the subject’s body- fat percentage.

• Pros: Skinfold analysis is inexpensive, portable and requires minimal equipment. It is also relatively accurate, provided the same trained technician is used, when compared to hydrostatic weighing (+/- 3%).
• Cons: Skinfold analysis only measures subcutaneous fat (fat directly underneath the skin). Visceral and intra-abdominal fat are not reflected. Therefore, measurements may not reflect true body fat. To ensure reliability, the same trained technician must administer the analysis. This poses a problem for subjects on the move.
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  In addition, skinfold measurements are difficult to obtain from overly obese and overly lean subjects.

Bioelectrical Impedance (BEI)

BEI measures the body’s resistance to a painless electrical current. There are several equipment choices when utilizing BEI, ranging from a bathroom scale, which is relatively inexpensive, to a more clinical electrode model, which can be quite pricey.

The bathroom-scale model simply requires the subject to stand on two electrodes that send a small current through their body, measuring the impedance to this current. The more expensive clinical models require the subject to place electrodes on one hand and one foot, which then send a small current through the subject’s body, again measuring impedance to this current. As previously stated, lean body mass contains a greater percentage of water than does fat mass, and water is a great conductor of electricity. Therefore, a leaner person will impede the current less than an over fat person.

• Pros: BEI is a quick, portable, and minimally invasive technique. Depending on the equipment used, it can also be relatively inexpensive.
• Cons: This test is sensitive to the hydration level of the subject. Consequently, changes in hydration status will affect the accuracy of this technique. Skin temperature will also affect this analysis. The warmer the environment, the less impedance, and the colder the environment, vice versa. Even when both of these variables are at normal levels, BEI tends to overestimate body fat percentage when compared to hydrostatic weighing.

Dual Energy X-ray Absorptiometry (DEXA or DXA)

This technique requires a person to lay motionless on a table similar to that of an x-ray or CAT scan. Then a slow moving arm scans the length of the subject’s body, using several low-level x-rays. These x-rays are able to assess the lean body mass, fat mass, and bone mineral content of the subject. The entire test is complete in approximately 10-15 minutes. A visual image of the subject’s body and composition is provided along with bone-mineral content and density. Whole-body scans as well as segmental scans are available.

• Pros: This is the most accurate and reliable of all the reviewed techniques. The ability to measure bone mineral content is what sets this technique apart from hydrostatic weighing. The procedures of this technique are also favorable. The subject simply has to lay motionless on a table. There is no need to remove any clothing and water is not involved.
• Cons: Because of this technique’s accuracy and reliability, it is very expensive. These machines can cost several hundred thousand dollars. Consequently, they are generally only found in research or clinical settings. A single scan can cost
• upwards of $300.

Trying to cover the topics you want to read about every Tuesday & Thursday! Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting

 

It’s possible to enjoy a traditional Thanksgiving dinner without passing on the side dishes and desserts. Throughout the year, Core Performance advocates taking one day a week—or at least one meal—and splurging on something you really enjoy. This applies to any week, so Thanksgiving should not be any different. The key is not to turn Turkey Day into a week-long orgy of food. Here are a few tips to stay on track on the biggest eating day of the year.

1. Eat Breakfast and Maybe Lunch

Many people skip breakfast and lunch on Thanksgiving so they’ll be sufficiently hungry when the turkey is ready. As a result, they overeat and end up in a food coma by the kickoff of the second NFL game.

Instead, enjoy your traditional healthy breakfast, especially if you’re the one who has to rise early to cook. If you’re the type who normally trains in the morning, there’s no reason to set aside your workout on Thanksgiving. Just be sure to include your usual pre- and post-workout nutrition.

If your turkey meal isn’t ready by mid-afternoon or later, have a light lunch to keep from being famished by the time the bird comes out of the oven. The idea isn’t to skip the smorgasbord, just to avoid the heaping helping of seconds…and thirds…and fourths.

2. Do the Turkey Trot

Many communities offer a “Turkey Trot” 5K or 10K race on Thanksgiving morning. This is a great way to start the day, provided you’re sufficiently trained and perform some Movement Prep exercises beforehand. It’s also a good idea to do some active isolated stretching afterward.

Of course, some people use a Turkey Trot or other training session as rationalization for overeating. Instead, view it as part of your commitment to the Core Performance lifestyle and be sure to get proper pre- and post-workout nutrition to fuel your run.

3. Give Doggie Bags

When people gain weight from Thanksgiving, it’s not just from overeating on Thursday but by continuing to eat sweet potato casserole, mashed potatoes, stuffing, and pumpkin pie for another three days.

If you’re a guest for Thursday dinner only, this shouldn’t be a problem—there aren’t any leftovers back at your house. But if you’re hosting the event, there probably will have enough food left over for a week.

Turkey breast, of course, is a lean protein source that can be enjoyed for days. Everything else should be packed into plastic containers and sent home with your guests. Give them some turkey, too, of course.

Even if they’re following these same strategies to avoid overeating, they’ll appreciate the gesture. And the relatively small portion you’ve provided won’t be sufficient to do much damage, just enough to provide nourishment for the mental and physical challenges of the biggest shopping day of the year.

Here for all your health & nutrition needs.  Certified Personal Trainer Arturo Espitia Everett,WA

Posted under Cardio, Diet, Fitness, Health, Lifting

There's a lot more to know about this popular pick-me-up than how to order a proper doppio. Consider these six stimulating truths.

The Jolt Is Legit
The performance boost you get from caffeine is a result of how it hot-wires your central nervous system, says Matthew Ganio, PhD, an exercise physiologist at the Institute for Exercise and Environmental Medicine in Dallas.

 

"Caffeine crowds out a calming brain chemical called adenosine," he says. You become more alert, you react faster, and you don't feel like you're working as hard, all of which add up to training or competing at a higher intensity for a longer period of time and being more agile in a pack.

It Will Not Dehydrate You
"In reasonable doses, caffeine alone won't lead to more bathroom breaks during a ride or a greater risk of dehydration," says Mindy Millard-Stafford, PhD, former president of the American College of Sports Medicine. The upshot, she says, is that regardless of whether you supplement with caffeine, you don't need additional fluid to avoid performance-sapping dehydration during a ride. The long-held belief that caffeine can muck with your body's ability to regulate heat during exercise in hot weather has also been muted by science.

It Affects Everyone Differently
Before breaking out a venti on event day, Ganio suggests testing what caffeine does to you during hard training sessions. "If you feel jittery, anxious, or notice your heart racing, dial back the amount you take in before a ride," says Ganio. "If you can't find a caffeine level that leaves you feeling comfortable, skip it. Side effects can impair performance."

You Can Develop A Tolerance
Your body eventually adapts to the effects of caffeine, limiting the performance benefit. If you regularly drink more than five daily cups of coffee, Ganio recommends tapering your intake by a half cup a day for several days prior to a big ride, saving higher amounts of caffeine for before and during actual events.

 

Timing Is Everything
It takes 60 minutes for caffeine to start affecting the body, so imbibe one hour before a ride. "For rides lasting two hours or more, take half of your caffeine before and the other half in divided amounts during the ride," says Ganio, "making sure to consume the remainder when there is more than an hour left in your ride." Say you plan to take 200mg of caffeine for a three-hour ride: Aim for 100mg one hour before you get on the bike, and 50mg at the beginning of each hour thereafter.

Speed Camps, Weight Loss Camps, and just general Strength & Fitness Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting