Body fat scales use a technique called Bioelectrical Impedance Analysis... or BIA for short. Very simply...
A small and completely harmless electrical current is passed through your body. The electrical current passes more quickly through fat free tissue like muscle than it does through fat or bone tissue. So...
The amount of resistance to the electrical current relates to how much fat-free mass a person has and their body density. Here's the first challenge...
Standardising each test is easy to do. Check out the Top 10 Tips at the bottom of this page to get the most from your body fat scales.
1. Use them to measure your progress only. Don't compare your body fat percentage to tables or to your friends score. It is probably inaccurate no matter what the manufacturers say.
2. Choose body fat scales that have the right profile for you. If your children are going to use them make sure they can be calibrated for children. If you're an athlete (+10 hrs of strenuous exercise a week) same thing applies. This is important. It makes a big difference.
3. Measure out some water one hour before you test yourself. Make sure you always drink the same amount of water one hour before you test yourself.
4. Measure yourself at the same time of day for each test.
5. Your skin temperature affects the electrical current used by the scales. It's difficult but try to test yourself in a similar room temperature each time.
Friday, June 12, 2009
Saturday, January 3, 2009
Overweight? Add Protein to Subtract Pounds
Diet books touting the benefit of everything from high protein to low fat can perplex even those who are dedicated to shedding excess pounds. New research suggests this confusion may result from differences in the way each person responds to a particular diet.
Nutrition experts have long suspected that people who carry excess body fat may not burn fat and calories as effectively after a meal as normal-weight individuals. This latest research provides evidence to support this notion and points the way toward helping the overweight and obese obtain a more effective post-meal fat and calorie burn.
Burning fat
These findings come out of an Australian study of 18 adults who ranged from normal weight to obese. On three different visits, participants ate a meal and spent eight hours in an indirect calorimeter, which allowed researchers to measure total calories burned in response to eating and the portion of calories burned that came from fat.
The three test meals contained 14% of calories as protein (control), 33% of calories as protein, or 35% of calories as protein. Researchers examined how normal weight, overweight, and obese people responded to the different levels of protein in a meal.
For the control meal, the more overweight or obese a participant was, the fewer fat calories he or she burned in response to eating. However, when participants consumed either of the high-protein meals, the relationship between higher body fat and lower fat burning disappeared. After eating a high protein meal, overweight and obese participants burned fat in a manner more typical of a normal-weight person.
The researchers note that these differences in how obese and overweight people burn fat compared with normal weight individuals may explain why previous studies on this topic have shown conflicting results.
Putting it into practice
Before jumping on the high-protein band wagon, remember this study is small, very short-term, and preliminary. Larger, longer-term studies are needed to confirm these results, but in the meantime, replacing some of the carbohydrate or fat in your meals and snacks with protein may improve your odds of fat-loss success.
• Make the first meal of the day protein-rich. Health experts note that people who eat protein at breakfast have an easier time sticking to a healthy diet throughout the day.
• For breakfast, try including hard-boiled or scrambled egg whites, yogurt, or cottage cheese. A sprinkle of ground flaxseeds or nuts on your cereal can add protein too.
• Try plant-based protein such as beans or tofu. You get the benefit of protein with the added bonus of fiber and healthy nutrients that are not found in meat.
• Plan ahead to have protein on hand for snacks. Carry nuts, soy nuts, low-fat string cheese, or single serving sizes of yogurt or cottage cheese in your briefcase or gym bag.
• Experiment with canned tuna or chicken for a snack. Mix with low-fat mayo or non-fat yogurt, pepper, pickle relish, and a bit of mustard. Enjoy on whole grain crackers.
• Avoid adding unnecessary and unhealthy saturated fat to your diet with too much red meat. Instead chose lean protein sources such as beans, fish, and chicken.
• No matter how much protein you eat, keep portion sizes in check. Too many calories lead to excess body weight, no matter what their form.
Nutrition experts have long suspected that people who carry excess body fat may not burn fat and calories as effectively after a meal as normal-weight individuals. This latest research provides evidence to support this notion and points the way toward helping the overweight and obese obtain a more effective post-meal fat and calorie burn.
Burning fat
These findings come out of an Australian study of 18 adults who ranged from normal weight to obese. On three different visits, participants ate a meal and spent eight hours in an indirect calorimeter, which allowed researchers to measure total calories burned in response to eating and the portion of calories burned that came from fat.
The three test meals contained 14% of calories as protein (control), 33% of calories as protein, or 35% of calories as protein. Researchers examined how normal weight, overweight, and obese people responded to the different levels of protein in a meal.
For the control meal, the more overweight or obese a participant was, the fewer fat calories he or she burned in response to eating. However, when participants consumed either of the high-protein meals, the relationship between higher body fat and lower fat burning disappeared. After eating a high protein meal, overweight and obese participants burned fat in a manner more typical of a normal-weight person.
The researchers note that these differences in how obese and overweight people burn fat compared with normal weight individuals may explain why previous studies on this topic have shown conflicting results.
Putting it into practice
Before jumping on the high-protein band wagon, remember this study is small, very short-term, and preliminary. Larger, longer-term studies are needed to confirm these results, but in the meantime, replacing some of the carbohydrate or fat in your meals and snacks with protein may improve your odds of fat-loss success.
• Make the first meal of the day protein-rich. Health experts note that people who eat protein at breakfast have an easier time sticking to a healthy diet throughout the day.
• For breakfast, try including hard-boiled or scrambled egg whites, yogurt, or cottage cheese. A sprinkle of ground flaxseeds or nuts on your cereal can add protein too.
• Try plant-based protein such as beans or tofu. You get the benefit of protein with the added bonus of fiber and healthy nutrients that are not found in meat.
• Plan ahead to have protein on hand for snacks. Carry nuts, soy nuts, low-fat string cheese, or single serving sizes of yogurt or cottage cheese in your briefcase or gym bag.
• Experiment with canned tuna or chicken for a snack. Mix with low-fat mayo or non-fat yogurt, pepper, pickle relish, and a bit of mustard. Enjoy on whole grain crackers.
• Avoid adding unnecessary and unhealthy saturated fat to your diet with too much red meat. Instead chose lean protein sources such as beans, fish, and chicken.
• No matter how much protein you eat, keep portion sizes in check. Too many calories lead to excess body weight, no matter what their form.
Tuesday, October 7, 2008
How To Lose 20 Pounds In 5 Minutes
Retour "dans la journée, quand je faisais programs entraînement à temps plein à mon New Jersey Health Club, la première chose que j'ai toujours demander à mon client au cours de la consultation initiale était: «Dis-moi ce que vous voulez ... et je vais vous montrer comment l'obtenir." Réponse typique de client: "Je veux perdre 20 livres rapides». Ma réponse: "Etes-vous sûr que ce que vous voulez? ... Si je peux vous montrer comment perdre 20 livres très rapide, qui va te rendre heureux?" Ils hocha la tête affirmativement que leurs yeux allumés en prévision des secrets j'étais sur le point de révéler ... Leur visage est allé blanc lorsque je - avec un visage tout à droite - sorti une scie à métaux et commencé à marcher à leur égard .... menacingly En partie à rire, mais aussi en véritable terreur qu'ils ont dit
Que diable fais-tu? " "Vous avez dit que vous avez voulu perdre 20 livres rapide. Il s'agit de la plus simple, plus sûr, plus efficace je sais à prendre 20 livres hors FAST vous! En fait, je figure que la jambe droite de la vôtre pourrait même peser 25 livres!" J'ai continué à marcher de plus près et a commencé à obtenir en position de sciage, brandissant mon rapide, efficace et garanti la perte de poids outil ... "Ours avec moi parce que c'est rapide, mais parfois il prend quelques minutes pour moi de couper à travers l'os .." À ce moment-là, mon client (et moi) sont soit complètement fissuration, ou j'ai peur au sérieux la vie vous savez ce que d'eux, ou ils ont juste pense que je suis un fou ... (cela dépend de si j'ai réussi à garder un visage tout à droite ou pas) Enfin, l'ampoule électrique passe, et mon client voir où j'allais avec ce: "OK, Smart Alec," je l'obtenir ... Je ne tiens pas à perdre du poids, je veux perdre FAT. " Parfois, je serais en avoir beaucoup de plaisir, je voudrais simplement continuer à Playin '... "Mais pourquoi pas? C'est facile, rapide et garanti - ce que tout le monde veut ces jours-ci ... c'est encore mieux que de prendre une pilule! Allez ... permettez-moi de hack-le! Vous serez mon témoignage suivant:« J'ai perdu 20 livres en 5 minutes! " Imaginez ce que peut faire pour mon entreprise! " "Très drôle. Je vous l'ai dit, je l'obtenir, je l'obtenir! Je veux perdre FAT, et non pas les muscles et les os. J'ai besoin de ma jambe! Bien entendu, bien sûr, je ne suis pas toujours de se retirer mon fidèle lame. De temps en temps ... à peu près aussi souvent comme une éclipse solaire totale ... un client réponses à ma question comme ceci: "Qu'est-ce que je veux? Tom, je veux perdre 20 livres de gras corporel dans les 12 prochains jours. Je veux le faire lentement, en toute sécurité et healthfully puis au large de la tenir en permanence. Je veux que tous le gras autour de mes hanches et les cuisses complètement disparu et je veux une entreprise à plat ventre. Je veux que tous les muscles de mon corps pendant que toujours à la recherche féminine. Je voudrais voir moi-même à environ 16% de graisse du corps et de maintenir tous mes muscles ou d'avoir quelques livres de la masse maigre si je peut, en particulier dans mes bras. C'est important pour moi parce que je veux un bon exemple pour mes enfants, je veux être en bonne santé et vivre à au moins 90 et je veux que mon mari à me regarder et dire: «Je amour votre corps, de miel », et je veux être capable de * * honnêtement dire revenir à lui," me too! " C'est sur ces rares occasions que je sais qu'il y est encore la vie intelligente sur cette planète. Si vous pouviez répondre à la question «Qu'est-ce que vous voulez", tout comme cette femme a fait, je ne pense pas que vous n'aurait jamais aucune difficulté pour atteindre votre santé et votre aptitude objectifs ... ou de tout autre but dans votre vie, pour cette question. Cette réponse est ce que vous appelez un "bien formé" objectif, soutenu avec beaucoup de motivation émotionnelle inducteurs de "raisons". «Je veux perdre du poids" est un mal-formé objectif. "Poids" n'est pas la même que "gras". Poids des muscles, les os, les organes internes ainsi que des lots et beaucoup d'eau.
Monday, August 25, 2008
5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer (CPT)
1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.
5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.
1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.
2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.
3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.
4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.
5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.
Monday, July 28, 2008
Fat, Food, and the Way You Live
The Importance of Fat
There are many reasons why your body needs fat. Fat, along with other nutrients, gives you the energy you need to do your daily activities. It also provides essential nutrients like fat-soluble vitamins and essential fatty acids. Essential nutrients are those your body can get only through food. Your body requires a certain amount of these fat nutrients.
There are many reasons why your body needs fat. Fat, along with other nutrients, gives you the energy you need to do your daily activities. It also provides essential nutrients like fat-soluble vitamins and essential fatty acids. Essential nutrients are those your body can get only through food. Your body requires a certain amount of these fat nutrients.
Moderation Is Key
Although your body needs certain fats, it is important that you limit the amount of fat you eat. Very low-fat diets still provide enough vital nutrients. One reason to limit total fat intake is to reduce total calories for weight management. That's because fat is high in calories — 1 gram of fat has more than twice as many calories as 1 gram of carbohydrate or 1 gram of protein. Another reason to limit fat is to reduce or prevent high cholesterol, which is a major risk factor for heart disease.
Although your body needs certain fats, it is important that you limit the amount of fat you eat. Very low-fat diets still provide enough vital nutrients. One reason to limit total fat intake is to reduce total calories for weight management. That's because fat is high in calories — 1 gram of fat has more than twice as many calories as 1 gram of carbohydrate or 1 gram of protein. Another reason to limit fat is to reduce or prevent high cholesterol, which is a major risk factor for heart disease.
Fats, Good and Bad
Studies have shown that the type and amount of fat you eat can have a big impact on your risk of heart disease. Understanding the various fats will help you know what to eat and what to avoid.
Studies have shown that the type and amount of fat you eat can have a big impact on your risk of heart disease. Understanding the various fats will help you know what to eat and what to avoid.
Saturated Fat
Saturated fat is considered "bad" fat because it raises the levels of blood cholesterol. By controlling the total amount of fat you eat, you can often control your cholesterol levels to help stay heart healthy.
One way to recognize saturated fats is to know that most come from animal products. Saturated fats, like lard, are also solid at room temperature. Butter, milk, eggs, meat, and chocolate all contain saturated fats.
Saturated fat is considered "bad" fat because it raises the levels of blood cholesterol. By controlling the total amount of fat you eat, you can often control your cholesterol levels to help stay heart healthy.
One way to recognize saturated fats is to know that most come from animal products. Saturated fats, like lard, are also solid at room temperature. Butter, milk, eggs, meat, and chocolate all contain saturated fats.
Trans Fat
Trans fat is also considered "bad" fat because your body treats trans fat much like a saturated fat. Trans fats are also believed to raise blood cholesterol.
Trans fat — or trans-fatty acids — is created when the fat in food is processed. If an ingredient in a food is partially hydrogenated, it means the food contains trans fat.
Trans fats are formed when a special chemical process changes liquid fat (like vegetable oil) to a solid fat (like shortening). The solid fat is more stable on the grocery shelf than liquid fat. Trans fats are often used in processed foods instead of lard, which is a saturated fat. Some processed foods that contain trans fat are shortening, cookies, crackers, fried foods, and some margarines.
Trans fat is also considered "bad" fat because your body treats trans fat much like a saturated fat. Trans fats are also believed to raise blood cholesterol.
Trans fat — or trans-fatty acids — is created when the fat in food is processed. If an ingredient in a food is partially hydrogenated, it means the food contains trans fat.
Trans fats are formed when a special chemical process changes liquid fat (like vegetable oil) to a solid fat (like shortening). The solid fat is more stable on the grocery shelf than liquid fat. Trans fats are often used in processed foods instead of lard, which is a saturated fat. Some processed foods that contain trans fat are shortening, cookies, crackers, fried foods, and some margarines.
Unsaturated Fats
Luckily there's unsaturated fat — fat that does not come from animals. Monounsaturated and polyunsaturated fats are two types of unsaturated fats. They are considered the "good" fats. They are believed to lower cholesterol levels when taken in moderation and used in place of saturated fats.
You can usually tell that a fat is unsaturated if it comes from a plant or fish. The more liquid a fat is at room temperature, the more unsaturated it is. The more unsaturated a fat is, the better choice it is as a fat source in your diet. Unsaturated fats are found mainly in nuts, avocados, and vegetable oils such as sunflower, olive, and canola oils.
One type of unsaturated fat — omega-3 fatty acids — may even protect against heart disease. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, and sardines. This is often why doctors and dietitians recommend including fish in your diet. Fish is also lower in total fat than many other meat choices.
Luckily there's unsaturated fat — fat that does not come from animals. Monounsaturated and polyunsaturated fats are two types of unsaturated fats. They are considered the "good" fats. They are believed to lower cholesterol levels when taken in moderation and used in place of saturated fats.
You can usually tell that a fat is unsaturated if it comes from a plant or fish. The more liquid a fat is at room temperature, the more unsaturated it is. The more unsaturated a fat is, the better choice it is as a fat source in your diet. Unsaturated fats are found mainly in nuts, avocados, and vegetable oils such as sunflower, olive, and canola oils.
One type of unsaturated fat — omega-3 fatty acids — may even protect against heart disease. Omega-3 fatty acids are found in mackerel, albacore tuna, salmon, and sardines. This is often why doctors and dietitians recommend including fish in your diet. Fish is also lower in total fat than many other meat choices.
Sunday, June 29, 2008
Body Mass Index
Body mass index, or BMI, is a new term to most people. However, it is the measurement of choice for many physicians and researchers studying obesity. BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2).
Risk of Associated | |||
BMI | Waist less than or equal to 40 in. (men) or 35 in. (women) | Waist greater than 40 in. (men) or 35 in. (women) | |
18.5 or less | Underweight | -- | N/A |
18.5 - 24.9 | Normal | -- | N/A |
25.0 - 29.9 | Overweight | Increased | High |
30.0 - 34.9 | Obese | High | Very High |
35.0 - 39.9 | Obese | Very High | Very High |
| 40 or greater | Extremely Obese | Extremely High | Extremely High |
Tuesday, June 24, 2008
Festivals in India
India, the land of festivals and fairs. It is a land of festivity - religious as well as folkloristic. Whether you go to the East or the West, North or the South you would be able to enjoy every month a festival or a fair. Every day of the year there is a festival celebrated in some part of the country. Be it cultural or religious, it gives everyone an opportunity to enjoy and join the festivity. More... http://www.pagesofindia.com
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