Thursday, 08 October 2009

• Just coz you're skinny doesn't mean you're HEALTHY

  Step on the scale. See a number. But what does it mean? Are you skinny or fat? Heavy or fit? Some dieters focus too much on this number, instead of focusing on changing behaviors that will help keep this number down.

  Body mass index (BMI) is a very simple and commonly-used tool to assess your health by classifying you into normal weight, underweight, overweight, or obese categories. For an online BMI calculator, click HERE. However, BMI only takes your height and weight into consideration. There are many other factors that affect your health!

  BMI versus Muscle Mass
  Muscle weighs more than fat! But BMI doesn't take this into account! In the picture below, both men are the same height and weight. Their BMI of 33.9 would classify them as obese and at risk for cardiovascular disease. However, the man on the left exercises consistently and limits fat from his diet! He would be considered very fit and healthy. The man on the left has a body that consists mostly of fat instead of muscle. He is at high risk for cardiovascular disease!

  

  Below is a picture of 5 pounds of fat versus 5 pounds of muscle. The 5 pounds of fat takes up so much more volume! I am 5'4 and 120 lbs, but I find people often underestimate my weight by about 10 pounds. (Or maybe they're just being polite... I don't know!) I've also seen pictures of people with the same weight/height as me, but I think, "Wow, they look a lot bigger than me!" This is because I exercise as much as I can to build and maintain lean muscle mass!

  

  Waist Circumference
  Waist circumference is also easy to administer, and more accurate in determining health than BMI. Storing fat around your abdominal is the most dangerous place to keep fat! A waist circumference greater than 35 inches (for women) or 40 inches (for men) puts you at greater risk for developing type 2 diabetes and heart disease. Don't cheat by compressing your skin with the tape measure!

  

  Measuring Body Fat Percentage
  The most accurate measure of determining your health through your weight and body composition, is to measure your body fat percentage. Unfortunately, unless you have the proper tools, it is difficult to determine your body fat percentage. I wouldn't say it is something you should be measuring as frequently as weight, but it is something useful to know and it will tell you a lot about the quality of your diet and fitness regime. Some gyms have tools to measure your body fat and some pharmacies as well (close to where the blood pressure machine is).

  Bioelectrical Impedance Analysis
  The most accessible method to determine body fat percentage is probably bioelectrical impedance analysis. These are the machines that you find in grocery stores and pharmacies or more expensive bathroom scales. A painless electrical current is sent through your body and the flow of the current is measured. However, this method is affected greatly by how much water is in your body, your skin temperature, or recent physical activity.

  

  Bod Pod
  Before, the most accurate way of determining body fat percentage was to submerse yourself fully in water and measure the water displacement! You can imagine how silly and difficult this must be to measure.

  

  The newest technology though has allowed body fat to be measured through volume displacement through the air. The bod pod looks like a futuristic type of space shuttle, but sitting inside one is extremely comfortable and noninvasive!

  

  One of my professors recently purchased a bod pod for her lab. It cost her about $50000cdn! It is very recent and accurate technology, but with a large price tag! It is definitely not easy to come by. It is a common tool used by professional athletes and research nutrition. For more information on the Bod Pod: Youtube video link.

  Why is Measuring Body Fat Percentage So Important?
  The higher your body fat percentage, the higher your risk is for weight-related diseases such as heart disease, type 2 diabetes, high blood pressure, certain cancers, etc. It is absolutely possible to have a BMI in the healthy range, but a high body fat percentage that is above the acceptable range! This means you don't necessarily need to lose weight, but perhaps incorporate more strength training into your workout regimes.
  
  Classification of Body Fat % Ranges:
  

  Body fat also requires less calories than muscle mass. A lower body fat percentage will enable you a higher resting metabolic rate and you can eat more before gaining any weight! Muscle is more metabolically active and gives your body a leaner and more toned look. Time to pump it up at the gym!

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