Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition. The widely-used body mass index (BMI), on the other hand, simply makes blanket assumptions as to what every individual of a certain height should ideally weigh, regardless of the body composition which makes up that weight. The BMI gives particularly inaccurate information with regard to individuals with above-average lean muscle mass, classifying such individuals as "overweight" or "obese" despite the fact that their body fat percentage would indicate they are in excellent physical condition. Total Body Fitness measures body fat as part of the FREE fitness assessment offered to all of their clients and for a fee of $25 to others. Once you know your percentage of body fat , you can consult with the chart below. 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). A certain amount of fat is essential to bodily functions. Obesity is determined not only by body weight, but also by measurement of body fat or body fat percentage. People might be normal or underweight, but may have excessive body fat. On the other hand, some might be over weight by normal standards, but if they have low body fat, they are not obese.
Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
BODY FAT PERCENTAGE CHART
BODY FAT PERCENTAGE FOR MEN
Age Excellent Good Fair Risky
20-24 10.8 14.9 19 23.3
25-29 12.8 16.5 20.3 24.3
30-34 14.5 18 21.5 25.2
35-39 16.1 19.3 22.6 26.1
40-44 17.5 20.5 23.6 26.9
45-49 18.6 21.5 24.5 27.6
50-54 19.5 22.3 25.2 28.3
55-59 20.0 22.9 25.9 28.9
60+ 20.3 23.4 26.4 29.5
BODY FAT PERCENTAGE FOR WOMEN
Age Excellent Good Fair Risky
20-24 18.9 22.0 25.0 29.6
25-29 18.9 22.1 25.4 29.8
30-34 19.7 22.7 26.4 30.5
35-39 21.0 24.0 27.7 31.5
40-44 22.6 25.6 29.3 32.8
45-49 24.3 27.3 30.9 34.1
50-54 25.8 28.9 32.3 35.5
55-59 27.0 30.2 33.5 36.7
60+ 27.6 30.9 34.2 37.7
Wednesday, 27 January 2010
Friday, 22 January 2010
Low Carb Diet Basics by Total Body Fitness
Learn The Basics of Low Carb Diets
With so many diets out there today it's easy to get confused. So exactly what is a low carb diet? A low carb diet is actually a broad term that refers to eating plans for weight loss that focus on the reduced or controlled consumption of carbohydrates. Examples of popular low carb diets include:
* Atkins
* South Beach
* Zone
* Protein Power
Many low carb diet plans include detailed lists of "good" and "bad" foods to eat. For low carb diet regimens, careful meal preparation is a must and the urge to snack has to be overcome at all costs. Undertaking such an eating plan requires a considerable amount of willpower, so before choosing a low carb diet it's important to consider all the potential benefits and drawbacks to be certain you know exactly what you're getting into.
Consult Your Physician First
Before beginning any program of diet or exercise it is highly advisable to consult with your physician first. Both diet and exercise put a strain on your body as it struggles to adapt to the changes in routine and the kinds of "fuel" it is receiving. Individuals who suffer from high blood pressure or who have high cholesterol levels in particular should discuss high protein low carb diets with their doctors. In some instances such diets can actually worsen your medical condition and an alternate plan of weight loss may be more appropriate for your metabolism and overall health. It's always better to play it safe and get all the information first.
Benefits of Low Carb Diets
When you choose low carb diet plans there are a number of likely benefits although every person will experience an individual level of success with a given low carb diet. Studies have shown that low carb diets:
* lead to weight loss
* improve triglycerides
* reduce blood glucose
* increase "good" cholesterol
* improve insulin sensitivity
* lower the blood insulin level
* decrease blood pressure
* lessen the loss of muscle mass
Anecdotal evidence from individuals who have followed high protein low carb diet plans suggets additional benefits including:
* increased energy
* decrease cravings for sweets
* improved emotional reactions
* better mental function and capacity
* decreased compulsive or emotional eating
* improved dental hygiene
As with most diets, however, low carb diet eating plans also have their detractors.
The Disadvantages of a Low Carb Diet
Disadvantages of a low carb diet include:
* the restrictive nature of the low carb diet menu makes the diet difficult to maintain
* some people replow energy levels and headaches
* some dieters experience digestive problems with increased protein consumption
* blood pressure and cholesterol levels actually elevate
The greatest criticism from nutritionists is that in the long term a low carb diet plan may not provide enough nutritional balance. Given that caution, people who do decide to undertake a low carb diet should learn as much as possible about maintaining the correct mixture of foods. Almost all nutritionists are in agreement that balance is better than extremism in any eating plan.
With so many diets out there today it's easy to get confused. So exactly what is a low carb diet? A low carb diet is actually a broad term that refers to eating plans for weight loss that focus on the reduced or controlled consumption of carbohydrates. Examples of popular low carb diets include:
* Atkins
* South Beach
* Zone
* Protein Power
Many low carb diet plans include detailed lists of "good" and "bad" foods to eat. For low carb diet regimens, careful meal preparation is a must and the urge to snack has to be overcome at all costs. Undertaking such an eating plan requires a considerable amount of willpower, so before choosing a low carb diet it's important to consider all the potential benefits and drawbacks to be certain you know exactly what you're getting into.
Consult Your Physician First
Before beginning any program of diet or exercise it is highly advisable to consult with your physician first. Both diet and exercise put a strain on your body as it struggles to adapt to the changes in routine and the kinds of "fuel" it is receiving. Individuals who suffer from high blood pressure or who have high cholesterol levels in particular should discuss high protein low carb diets with their doctors. In some instances such diets can actually worsen your medical condition and an alternate plan of weight loss may be more appropriate for your metabolism and overall health. It's always better to play it safe and get all the information first.
Benefits of Low Carb Diets
When you choose low carb diet plans there are a number of likely benefits although every person will experience an individual level of success with a given low carb diet. Studies have shown that low carb diets:
* lead to weight loss
* improve triglycerides
* reduce blood glucose
* increase "good" cholesterol
* improve insulin sensitivity
* lower the blood insulin level
* decrease blood pressure
* lessen the loss of muscle mass
Anecdotal evidence from individuals who have followed high protein low carb diet plans suggets additional benefits including:
* increased energy
* decrease cravings for sweets
* improved emotional reactions
* better mental function and capacity
* decreased compulsive or emotional eating
* improved dental hygiene
As with most diets, however, low carb diet eating plans also have their detractors.
The Disadvantages of a Low Carb Diet
Disadvantages of a low carb diet include:
* the restrictive nature of the low carb diet menu makes the diet difficult to maintain
* some people replow energy levels and headaches
* some dieters experience digestive problems with increased protein consumption
* blood pressure and cholesterol levels actually elevate
The greatest criticism from nutritionists is that in the long term a low carb diet plan may not provide enough nutritional balance. Given that caution, people who do decide to undertake a low carb diet should learn as much as possible about maintaining the correct mixture of foods. Almost all nutritionists are in agreement that balance is better than extremism in any eating plan.
Tuesday, 5 January 2010
TOTAL BODY FITNESS GIVES YOU ONE MORE SECRET TO WEIGHT-LOSS
Major news for people with thyroid problems who are facing weight loss challenges is the news that the natural dietary supplement conjugated linoleic acid (CLA) reduces body fat in people who are overweight.
Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.
CLA occurs naturally in small amounts in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that's high in CLA is Cheez Wiz. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay. CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health! Antioxidant and anti-cancer properties have also been attributed to CLA,
A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.
Dr. Michael Pariza reported in August 2000 to the American Chemical Society that "It doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big." Pariza's research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.'' In a separate study conducted at Purdue University in Indiana , CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.
CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:
· Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people.
· Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.
· Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
· Lowers cholesterol and triglycerides -- Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient's health.
· Lowers insulin resistance -- Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.
· Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.
· Enhances immune system -- Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system's ability to function properly is a positive benefit.
If you're interested in taking CLA to help with weight loss, keep in mind that it's not a magic pill, and you will need to start a program of diet and exercise in order to successfully lose weight and keep it off.
If You Are Interested in Taking CLA
CLA is a supplement, and does not require a prescription. It is available at health food/ nutritional supplement stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.
Please note also, that you should not think that CLA alone will help you lose weight. You still need to be on a balanced, reduced-calorie, low-glycemic diet, and have to incorporate regular, vigorous exercise, and weight bearing activities, into your life.
Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.
CLA occurs naturally in small amounts in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that's high in CLA is Cheez Wiz. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay. CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health! Antioxidant and anti-cancer properties have also been attributed to CLA,
A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.
Dr. Michael Pariza reported in August 2000 to the American Chemical Society that "It doesn't make a big fat cell get little. What it rather does is keep a little fat cell from getting big." Pariza's research did not find weight loss in his group of 71 overweight people, but what he did find was that when the dieters stopped dieting, and gained back weight, those taking CLA "were more likely to gain muscle and not fat.'' In a separate study conducted at Purdue University in Indiana , CLA was found to improve insulin levels in about two-thirds of diabetic patients, and moderately reduced the blood glucose level and triglyceride levels.
CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following:
· Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people.
· Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.
· Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
· Lowers cholesterol and triglycerides -- Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient's health.
· Lowers insulin resistance -- Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.
· Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.
· Enhances immune system -- Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system's ability to function properly is a positive benefit.
If you're interested in taking CLA to help with weight loss, keep in mind that it's not a magic pill, and you will need to start a program of diet and exercise in order to successfully lose weight and keep it off.
If You Are Interested in Taking CLA
CLA is a supplement, and does not require a prescription. It is available at health food/ nutritional supplement stores, and at online outlets. Experts recommend that you use a patented name brand, as some brands have inconsistent or insufficient amounts of CLA contained in them. The brand used in testing was "Tonalin" brand CLA, which comes in 1000 mg capsules. To obtain the level determined to be effective in the testing -- 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals.
Please note also, that you should not think that CLA alone will help you lose weight. You still need to be on a balanced, reduced-calorie, low-glycemic diet, and have to incorporate regular, vigorous exercise, and weight bearing activities, into your life.
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