Evie's tips to success!

August - Newsletter

Thank you for taking the time to read my newsletter. I hope you find my tips useful with your journey!

 

This month I worked with MeasureUp, who provide DEXA scans in the city. MeasureUp have offered readers of my newsletter a $10 discount for the scanPLUS or scanQUICK.

For more information, you can go to their website. http://www.measureup.com.au/

If you’re interested please let me know and I will give you the discount code.

 

What is a DEXA scan?

 

DEXA is one of the most accurate technologies available in the world to perform a body composition scan. A DEXA assesses total body bone mineral density and highly accurate measures of the body’s soft tissue composition (muscle mass and fat mass).

You will receive the following information with your DEXA scan;

  • Muscle mass in each region of your body (kg)
  • Fat mass in each region of your body (kg)
  • Body fat percentage in each region of your body
  • Estimation of Visceral Adipose (fat) tissue
  • Bone mineral density
  • Estimation of Resting metabolic rate (RMR)
  • Printed PDF of your report to keep

Did you know? 

Weight loss vs Fat loss

 

Is there a difference between weight loss and fat loss?                       

 

I will start first by defining weight loss and fat loss so you know what I mean.

  • Weight Loss - You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat.
  • Fat Loss - You want to lower your body fat, the amount of fat your body carries. Average goals are 15-19% body fat for men and 21-25% for women. Men are considered clinically obese at 30% body fat and woman at 35%. High body fat levels have been linked with over 30 health problems including, diabetes, high blood pressure, cardiovascular disease and cancer. The female hormone estrogen causes woman to carry about 5% more body fat than men. It is impossible for body fat levels to drop to zero since some fat is located internally and is necessary for normal body functioning. This is called essential fat and is necessary for energy storage, protection of organs and against heat loss. 

If you want to lose weight, it’s most likely because you carry too much fat. Unless you’re an athlete before a competition or a fighter before a fight, who is in need to lose weight fast, which is mostly done by dropping water weight anyway.

Fat fills in all the lines that separate each distinct muscle group. It covers up the muscles with a thick spongy layer, obscuring the muscle definition. Muscle is what makes your body solid and athletic looking and muscle is also your secret weapon in your war against fat.

 

Most people are obsessed with scale weight. The problem with the scale is it doesn’t tell you how much weight is fat and how much is muscle. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain. You want most of your weight loss to come from fat. If you are only concerned with seeing a smaller number on the scale, you may be losing valuable muscle instead, which will result in long-term weight and fat gain.

 

Two people with similar height can weigh the same, but look completely different because one has lower body fat than the other. One of the reasons I believe that the BMI standard is flawed; because it doesn’t take into consideration your body fat.

 

 

Body composition;

Based on your fitness level, your weight comes from:

  • Muscle: 30-55% of body weight
  • Fat: 10-30% of body weight
  • Water (not in muscle or fat): 10-25%
  • Bone: 15% of body weight
  • Organs, other tissues: 10-15%

Water weight;

  • Your body is made up of 50% - 65% water certainly does account for a large portion of your weight.
  • You can drop a few kilos quickly by losing water weight. Besides that, any type of significant dehydration is unhealthy and won’t last long.
  • To make a lasting impact on the water weight your body is retaining unnecessarily, reduce the amount of salt in your diet and increase your water intake so that your body is more likely to release its excess fluid

 

As you can see, body weight is affected by many factors. Tracking body weight is a useful measure only if someone knows how their weight is being affected. Better ways to track your fat loss is through a DEXA scan, tape measure, skin fold, photos or just by looking in the mirror.

 

 

Extra info…

Doe’s muscle weigh more than fat?

 

It’s one of those common fitness misconceptions you hear all the time when it comes to weight loss and working out. So, what is the right answer? Muscle does not weigh more than fat. A kilo is a kilo, both a kilo of muscle and a kilo of fat weigh the same. A person with the same belly circumference at 20% or 30% fat will have very different weights. A lean person with more muscle might weight more than somebody who’s not so lean, because muscle is denser than fat.

 

To understand it better, think of it this way - This is how I explain it to my clients; If you have a kilo of feathers and a kilo of bricks, both will weigh the same. But the kilo of feathers will take up more space on the scale, right? That’s kind of how muscle and fat compare inside your body. Muscle, by design, is denser and more fibrous in nature, as it serves to help support and move your entire body. Since dense muscle tissue takes up less space than fat, it’s possible you may weigh the same (or even more) yet appear slimmer than another person with the same weight and a similar height and frame because of the difference in your body composition.

Another bonus to adding more muscle to your frame is that not only will your body be stronger, more compact and tighter, but regular resistance training can also help prevent the muscle loss that often occurs while losing weight with calorie restriction.

Quote of the month:

 

If you try and fail, congratulations! Most people won’t even try.

 

 

So there you have it guys, Take control of your diet and your life. rock on!

 

Till next month..

 

Evie - Director of Total Fitness Training

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