Day 237 - Fat

Simple title, straight and to the point. But what fat am I referring to, body fat or fat in our diet. Some of you may say, "What's the difference?" I say, "Sounds like you need to keep reading!"

Most often, when people begin an exercise program, their reasons for doing so almost always include the goal, 'to lose weight'. They aren't really wanting to lose weight though, they are wanting to lose body fat which is known as adipose tissue.

The human body needs a certain amount of body fat. It is packed in and around our bodies in specific areas (usually determined by genetics) for a myriad of reasons such as insulation, protection (shock absorption) and as a stored fuel source. Women tend to store their body fat in areas around their hips, buns and thighs, where guys tend to pack on the adipose around their midsections, although there are plenty of exceptions to this!

As I said previously, we need adipose tissue to survive and live healthy lives, as having too little body fat can be nearly as detrimental as having too much. In a general sense, men should aim for around 8-15% body fat percentage, wheras women should be closer to the 20-25% range. Anything above 25% for men, and 30% for women is deemed "obese".

It is important to try and stay in these body fat percentage ranges because research has shown that people that can maintain healthy body fat percentages have a decreased risk for things such as heart disease, stroke, diabetes, cancer, etc. Oh, and I wouldn't worry too much about dropping too low on the body fat scale, as it is quite difficult to do unless you are an olympic athlete training for hours every day, or have an eating disorder that needs to be discussed with the proper medical authorities.

Back to the topic. I am going to discuss a few topics regarding 'fat' below that should help clear the air on some things that some people have either heard or wondered about.

1. How do I calculate my body fat percentage?

There are very expensive and complicated systems that will calculate your body fat based on xrays, and electrical impedance, etc. or you could try at-home methods, its up to you. Keep in mind that calculating your body by using one of those scales where you step on it and it registers your body fat percentage is quite inaccurate.

I recommend buying a simple body fat caliper and looking online for different websites that will calculate your body fat by using said caliper to pinch some skin folds at different spots on your body and plugging the numbers into a formula. Yes, these can also be somewhat inaccurate, but it should at least give you a rough idea and will do a good job ball-parking where your body fat percentage is so that you can aim to lower it if need be.

2. Muscle burns fat

Let me be perfectly clear here. When your body "loses weight", it loses not only body fat, but muscle mass as well. If it is starved for calories/energy, it will pull energy from any type of stored energy you have in your body, so don't think that your muscles won't be depleted as well. That is why it is critical to have a balanced exercise program consisting of cardiovascular and resistance training to not only improve your circulatory system, but to build your muscles as well. That way, as your muscles build, your 'resting metabolic rate' will increase as well.

Your resting metabolic rate is the amount of energy you require to survive at any time of the day. This includes thinking, breathing, digesting food, talking, etc. It also means that after a good resistance workout, your muscles are in "construction mode" rebuilding to be leaner, faster, stronger for next time which burns calories like crazy! Simple enough, the more muscle you have (men and women), the more calories you will be burning at all times, even when sleeping!

3. Dietary fat

Continuing on from #2, not only is muscle important, but the way you eat and strategize your diet is vital as well. Remember back to your high school days in science class when you learned about 'fat'. Fat is simply the term used for certain things based on their chemical makeup. Unfortunately the name 'fat' has been victimized over the years based on the notion that fat makes us fat, which is only partially true.

Dietary fat is 1 of 3 macronutrients that we consume in our diets. Fat has 9 calories per gram, carbohydrates have 4 calories per gram, and proteins have 4 calories per gram. There are certain individuals that think, "Well, makes sense, fat is the most calorie dense, if I don't eat fat, I won't get fat!" This is the furthest thing from the truth! Adipose tissue in our bodies is storage of excess calories, not excess fat, so if you consume too many carbohydrates or too much protein, guess what, that will become body fat too! Don't believe me? Go and drink a 6-pack of beer a night and watch how fast that "beer-belly" grows! There is not a drop of fat in beer whatsoever! Not only that, pops and soft drinks don't have fat either, but they are now being attributed to the growing obesity epidemic.

I could go on all day, but we have further matters to discuss, but simply remember that yes, fat is more calorie dense than carbohydrates or proteins, which means that you should eatless of it, but don't cut it from your diet completely, because chances are, it is being replaced by more useless things like sugar! Dieticians usually recommend that at least 20-30% of your daily caloric intake should come from healthy fat sources!

4. Can I spot-reduce my body fat?

We have all seen the commercials promising to do 10 minutes of crunches on the "ab-destroyer 2000" and you will get a perfect 6-pack, wrong! As much as we would like to think that doing squats will eliminate body fat from our legs more than the rest of our body, or doing crunches will reveal that 6-pack, we have to take a better approach.

Truth of the matter is, when our bodies burn calories, and therefore, stored body fat, it is taken from stores throughout our bodies quite evenly. Again, women tend to have more storage around hips, thighs and buns and guys tend to store around their midsections more (in a general sense) so these 'problem areas' will tend to take longer to deplete, but keep at it, and you can get there.

The secret is a combination of a healthy diet (healthy fats, lean proteins, whole-grain carbohydrates, fruits and vegetables), and an exercise program that combines both cardiovascular and resistance exercise. Consistency with both of these variables and you will cut your body fat down to a healthy range!

5. I can never lose weight, I have a slow metabolism!

This may be hard for some of you to understand, or believe. Similar to when your body gains muscle mass, and your resting metabolic rate increases, research has shown that your resting metabolic rate actually increases the fatter you become. That means, the more body fat that you pack on, the more calories your body is actually burning at any given time...quickening your metabolism, not slowing it down!

Truth of the matter is, body fat increases when your caloric intake (the amount you eat) is more than your caloric expenditure, more or less. As people become heavier, they do in fact increase their resting metabolic rate, but tend to also eat more as well as they become hungrier and hungrier.

6. Weight gain/loss is a quick process

Truth is, losing weight and gaining weight are both actually a pretty slow process. It requires anywhere from 2500-3500 calories to gain a pound of body fat (and vice versa to lose). Many people who have a little dessert here or there make the comment, "Ugh, I feel fatter already!" Some may even weigh themselves after a big meal only to realize that they have gained a few pounds. Keep in mind that what we consume has weight to it as well and most of the 'quick weight' you put on after a meal is due to fluids.

Similarly, don't weight yourself immediately after a workout to think that you have lost a few pounds as that is almost entirely water weight that you lost through sweat that you will gain back as soon as you drink some water.

A consistent, healthy plan over an extended period of time is the best way to witness safe, healthy weight loss.
Quote of the day:
"Luck is a matter of preparation meeting opportunity."

~ Oprah Winfrey

Check out my new Website: tylerrobbinsfitness.com

Day 225 - What does it mean to be "fit"?

There are more and more arguments raging in the health and fitness industry presently about what a "fit" person really is. Some studies show that overweight, or "big-boned" individuals can still be fit, and that skinny, sedentary people can likewise be not-so-fit. Both of these cases can be true under the right circumstances.

There are also those individuals that try make themselves look or seem "fit" but really aren't at all. You may see that guy down at the local gym, bench-pressing 400 pounds and think to yourself, "Wow, that guy is really fit!" Or what about that female neighbor of yours who you see out running 20 miles a day and competing in multiple triathlons, you may also think, "Holy smokes, that lady is so fit." Keep in mind, overall fitness is not determined at doing one particular thing perfectly (the bench press) but being able to do a multitude of things really well.

One thing that we can agree on, however, is the fact that the world has a growing obesity epidemic, and that means there are many, many, many un-fit people out there.

One way many professionals like to test whether a person is "fit" or not is to use the BMI scale. Many of you are probably familiar with this. You can find the equation online, where you punch in your weight and height and it will give you a very general calculation. You then take that number and look at a scale to determine what "range" you fall in, such as "healthy", "overweight", "obese", etc.

The BMI system has many flaws, one of which is the way it groups all body types into one category. For example, a muscular football player may register a BMI of overweight or obese based on the amount of muscle mass that he possesses. The BMI scale can at least be an effective starting tool for the general public to let individuals gauge where they stand, and their dire need to lose some weight, but also shouldn't be used for everyone.

Another way the BMI scale is inaccurate is for the thin, sedentary people out there. Yes, we all know those people. They are the ones that, "Can eat whatever they want and never gain a pound!" There are certain individuals out there that have the body type that does not show much body fat, and if they were to test their BMI, they would receive a false sense of being "fit" because their height and weight works well in that calculation. The truth of the matter is that those of us that do not lead a lifestyle of regular exercise and a clean diet still pack on body fat, but can be in different places, such as packed around our internal organs.

Visceral fat, which is the fat that acts as protection and insulation around our internal organs, can be extremely dangerous because it has been shown to increase the likelihood of heart disease, insulin resistance and type-2 diabetes, not to mention certain cancers. Some visceral fat is fine, but too much is problematic, so even though your BMI tells you that you are "fit", don't think for a second that pounding back a Big Mac and "litre of Cola" is good for you! Plus, more and more studies have shown that active, "fat" people have lower mortality rates than sedentary, "skinny" people. This has led to the creation of a new term in the health industry known as "skinny fat".

So, you say, if I can be "un-fit" whether I am skinny or fat, what exactly is fitness? Well, as basic as it can get, your level of fitness is your ability to perform in this world. We all lead different lives, with different goals as aspirations, but for most of us, if we can follow the guidelines listed below that determine our fitness level, we should for the most part be happier, healthier individuals!

1. Body Fat Percentage - This is the percentage of your overall weight that is composed of fat, or "adipose tissue". A number to aim for would be 10-14% for men and 14-18% for women. Anything slightly below that is super-fit, anything above that and you can afford to lose a few pounds. Being too far under also carries additional risks, so unless you are training to be in the Olympics, these numbers are pretty good for everyone!  Excess weight has been shown to play a role in a myriad of issues from hormonal problems, impotence, heart disease, cancer, diabetes, etc. The list goes on. Get your body fat under wraps!

2. Aerobic Performance - This is your body's way of transporting oxygen. It is the ability to perform in physical activity much more efficiently (yardwork, exercise, sex) and recover quicker from those types of activities. If you are out of shape, climbing a set of stairs can make you gasp for air, whereas a fit person could go for a nice easy run for an extended period of time and barely increase their breathing rate. A nice way of seeing how "fit" you are is by testing your resting heart rate first thing in the morning. As soon as you wake up, before you get out of bed, check your pulse and count how many beats you have in 15 seconds then multiply that by 4, that is your resting heart rate. Generally, anything below 70 is good, below 65 is excellent, and if you are in great shape, you may be wondering if you heart is beating at all! *Note, your resting heart rate will be elevated if you are fighting a cold/flu or have a cold/flu on its way*

3. Muscle - I preach this all the time. Everybody needs to do resistance training, men and women, young and old. Once you hit the age of 30 (approximately) your body starts losing more and more muscle mass every year, unless of course you do something about that! Your body needs a certain amount of muscle to survive (like fat) for things like movement, protection, and heat. Not to mention, the more muscle mass you have, the higher your resting metabolic rate is. That means, that you burn more calories even when you are sitting there reading this blog. Too much muscle can be problematic too though so don't overdo it, not that any of us really have the ability to overdo it without "cheating" (steroids). The more muscle we have, the better we can move things, including ourselves. Resistance training is short bouts of intense effort which stimulates certain hormonal productions in our bodies. These hormonal productions are vital to recycling old tissue and making fresh new tissue, reversing, or at least slowing the process of aging.

4. Stretching - Everybody should do a little bit of stretching every day of their lives. You do not need to be some zen-like yoga master that can fold your body up into a suitcase, but enough stretching to open up your muscles, ligaments and tendons to increase your circulation. Exercise and our daily lives cause muscles to shorten over time so stretching allows us to stay open and less prone to injury.

5. Balance - How many times have we all seen videos on TV or the internet of that silly old uncle falling into the pool, or toppling over the birthday cake because he lost his balance? Our balance deteriorates as we age, so it is vitally important that we practice our balance on a regular basis. Balance is the ability for our brain's internal computer system and mechanisms to control our center of gravity. The less you use it, the quicker it deteriorates. By training your balance you are keeping those neural pathways open so that your body can be more efficient at activating certain muscle groups to keep you from falling over!

6. Agility - This is somewhat related to balance, it is your ability to move your body in quick, sudden directions. If you are an athlete, agility is key to you performing better than your competitors. As you age, agility is key to you avoiding something falling from the ceiling, or a car that has jumped the curb, etc. I know, those are extreme examples, but even small things such as your kids or grandkids falling down is a great motivator to stay agile!

Quote of the day:
"If you don’t make mistakes, you aren’t really trying."
~ Unknown

Check out my new Website: tylerrobbinsfitness.com

Day 76 - 10 Tips for Fat Loss

Here is a list of 10 effective tips to reducing body fat. Remember that the most effective method in losing weight/body fat is through diet, supplemented with a well-structured exercise program. Body fat cannot be spot-reduced - doing crunches will NOT shrink your belly.

1. Decrease/Eliminate Simple Carbs - There is a time and a place for simple sugars, such as immediately before a bout of extreme exercise. Other than that, there really is no use for simple sugars besides inflating your adipose tissue (fat cells). If you wish to lose the body fat, eliminate these the best you can!

2. Eat More Veggies - Related to #1, if you are filling up on veggies, you shouldn't be as hungry for simple carbs. Vegetables are high in fiber, complex carbs, vitamins, and minerals. They are great to keep you full and sustain your energy levels with very low calories. They are also a great way to stay hydrated as most vegetables are 95+% water!

3. Eat More Fruits - Also related to the 2 points above, although fruits have lots of sugar in them, they also have fiber and a slew of vitamins and nutrients. Fruits are what you should be using to help you power through workouts!

4. Lift Heavy Things - Resistance training helps burn more calories than steady-state cardio. Not only that, but a properly-designed resistance training program can increase your resting metabolic rate for 24-48 hours after the workout is over.

5. Interval Training - If you are training for an endurance event then long, slow distance (LSD) training is great. However, if you are just looking to stay fit and maintain a healthy weight, then interval training has been shown to be most effective!

6. Full-Body Workouts - If you wish to train for a bicep competition, then go right ahead and do bicep curls. However, if you are looking at total-body fitness, you are better off with multi-muscle, multi-joint exercises such as pushups, squats, pullups, etc. The more muscle you can recruit into each exercise, the more effective and efficient your workout is going to be!

7. Keep a Food Journal - I do not track calories all the time, but I highly recommend everyone at least try it every once in a while. Tracking your calories allows you to mentally focus on what is going into your mouth and then you can better understand your caloric intake, not to mention your macronutrient breakdown. There are a ton of free resources at your disposal on the internet and smart phones that can help you with this!

8. Don't Drink Your Calories - This is such a huge culprit for many people! Our bodies have evolved to feel 'full' when we eat things, not when we drink them. This can be a major problem for most folks as they can down a couple hundred calories in a sugary beverage yet still want to eat a full meal. Artificial sweeteners have their own list of problems too so I recommend just sticking with water, tea, coffee (limit your milk/sugar).

9. Skip Dessert - Sure it can be fun, but it is also completely unnecessary!

10. Little Things Add Up - Watching less tv. Taking your dog for a walk. Parking at the back of the parking lot and walking to the store. Taking the stairs instead of the elevator. Standing at your desk rather than sitting. All of these little changes add up over time. Try to mentally set yourself to think of small ways to be more active and burn more calories on a daily basis!

Quote of the day:

"You must have long term Goals to keep you from being frustrated by short term failures."

~Charles C. Noble

Day 29 - Water Myth

Drinking Water Flushes Out Fat – MYTH.

I have to laugh at this one. Have you ever mixed water and oil together? What happens to that oil? It pools on top of the water in little droplets. When was the last time you went pee and noticed little oil slicks in the toilet?

Water does a lot of good for the body, but flushing out fat it does not. Often times, we confuse hunger for thirst, so if you are ever feeling hungry, try a glass of water first.

Secondly, a dehydrated person will notice a substantial energy drop which makes your workouts suffer. Some studies have even shown a boost in your metabolism if you start your day with a cold glass of water. Whether that works or not, it certainly doesn't hurt!

Quote of the day:

"It doesn’t matter where you are coming from. All that matters is where you are going."
-Brian Tracy

Your Numbers

We live in a society that is completely obsessed with numbers such as; finances, sports, weather, etc. Part of the reason why we, as a society, are so focused on numbers is because of their direct tie to results. Unfortunately, in many cases, people focus too much on certain numbers when it comes to their health and fitness. Below, I have created a list of common numbers related to a healthy lifestyle that I can discuss in further detail so that you can not only learn a thing or two, but also realize that some numbers really aren't all that important to stress over!

Blood Pressure

This is definitely an important number. People with high blood pressure carry higher risks for certain diseases such as heart disease and stroke. The Heart and Stroke Foundation of Canada lists the following guidelines for your systolic and diastolic numbers:

Normal:
Systolic - 120-129
Diastolic - 80-84

High Normal:
Systolic - 130-139
Diastolic - 85-89

High Blood Pressure:
Systolic - 140 and over
Diastolic - 90 and over

The good thing about high blood pressure is that it is (for the most part) entirely possible to lower your numbers with a healthy diet and regular exercise.

Heart Rate

One of the biggest misconceptions out there today is the "fat burning zone". It baffles me to know that even to this day, there are still posters and signs plastered in gyms across the world that indicate heart rate zones that target fat burning.

Here is what is really happening. During your every day life and low-level activity, your body is meeting its energy requirements with (mostly) aerobic energy systems by burning adipose (fat). As your heart rate climbs during an intense exercise session, you begin to transition into burning more sugars (muscle glycogen) but still maintain burning adipose. By aiming to keep your heart rate in a specific 'zone' is just short-changing yourself and your workout will be less efficient than if you were to push yourself. So in short, disregard 'heart rate zone' posters and push yourself to work hard!

The heart rate number you should pay attention to is your resting heart rate. You can take this first thing in the morning before you get out of bed. The fitter you become, the lower your resting heart rate will fall, which is good for you in the long run as it means your heart doesn't have to work as hard over a lifetime.

A "normal" resting heart rate should ideally be between 60-80 beats per minute, although you should discuss with your doctor what is right for you as heart rates will vary between people based on age, genetics, and other health conditions. I have heard that during his peak, Lance Armstrong's resting heart rate was between 32 and 34 beats per minute!!!

Weight

Another number that really does not carry a whole lot of meaning. Actually, let me rephrase that. If you are overweight, chances are, you know it. We should all know by now what a respectable weight range is based on your height. Having said that, you should really try and avoid weighing yourself every day as your body will usually fluctuate between a few pounds based on what you ate during the day,  your hydration level, etc.

Also, if you are just starting a new exercise program, and your muscles are even a little bit sore, your weight may actually go up a bit as water retention in your muscles is part of the repair and remodeling process.

Ideally, you should aim to get your weight into a fairly respectable range, keeping in mind that muscle weighs more than fat (relative to size), and then stay in that ballpark. Do not stress over a few pounds difference here and there from day to day or week to week!

Body Mass Index (BMI)

This can be a reliable scale for the average person to slap them in the back of the head and get their butts moving, but it is not reliable for all. This is a simple equation basing your 'ideal' number on an equation using your weight and height.

As soon as the BMI scale attempts to try and class athletes or bodybuilders - that are even slightly muscular - into a category, is where you run into problems. Remember that muscle weighs more than fat, so as you start to get fit and healthy and pack on some muscle mass,  your BMI is going to cry aloud. Anything over 25 is considered overweight!

Don't kid yourself here, however, don't calculate your number and then try and convince yourself that you are fit when you really aren't!

Body Fat Percentage

I will be the first to admit that I have never tested my own body fat percentage. Why? Because I feel there is no need for such a useless number. I have been a skinny guy (lucky) my whole life, so my body fat probably hasn't changed much over the span of my life. So what's the point? So I can brag to other people? Nah!

Not only that, but majority of body fat tests out there are terribly inaccurate. The only way you could make some of the tests reliable is to test yourself on the same day, after eating the same foods, and drinking the same amount of water, and blah, blah, blah.

There is one advantage to testing your body fat percentage however. If you an individual who needs to lose even a fair bit of weight, this can be a great motivational tool for you to see this number drop. Again, keep in mind that you would need to measure yourself with the same instrument, under as similar circumstance as possible every time, and also remind yourself that there is a possibility of a +/- %5 variation on each test!

Measurements

These numbers can be the most telling. Again, remember that muscle weighs more than fat, so if you are exercising and eating right but your scale hasn't budged, you may still be making progress! I recommend keeping track of your numbers that are relevant to your goals. For example, if you are trying to slim down and lose weight, take measurements of your waistline, hips, legs, and butt before and after many weeks' work to see the change. If, on the other hand, you are looking to put on some muscle, you may want to measure the size of your biceps and chest.

Often times, you may start to notice your clothes are starting to feel looser - or tighter if you are trying to put on some muscle - so you may not even need a tape measure!

Calories

 There is a pretty close link with "calories in, calories out", but it is not an exact science. For the most part, we all need a specific number of calories to maintain, lose, or gain weight, but these numbers fluctuate between people due to genetics, age, metabolisms, activity levels, etc.

You can definitely experience some success by ingesting fewer calories, but the key is making every single one of your calories count. For example, you are far better off eating 200 calories of fruits and vegetables rather than 200 calories of candy. Not only will 200 calories of fruits and vegetables fill you up more, but they contain more useful 'stuff' in them such as vitamins and minerals.

To learn more about calories, you can read one of my past blogs here.


Sources:
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484023/
Photo - http://www.anthonyarroyodotcom.com/theabletoncookbook/wp-content/uploads/2011/10/Weighing-Scales-1.jpg