Body Fat: Let's Not Get Carried Away with the Measurements!

Body Builders and certain competitive athletes may need to obsess about their % body fat, but most of us just need a simple reliable measurement of progress. There are more than a dozen different techniques for estimating body fat, including infrared and x-ray techniques, and one that involves drinking a radioactive isotope . Keep in mind that any approach gives you an estimate based on various measurements and mathematical formulas, you can't directly measure the fat like you can with weight and height. You would have to go through the inconvenience and mess of removing all the fat from the body, weighing it and replacing it to do that. It is best to look at the body fat measurement over time to see changes, and to have it performed by the same competent person using the same equipment. All of the methods have strengths and weaknesses, and research has been conducted to validate them. Here is a recap of the measurement methods:

Hydrostatic Testing - Immersion in a tank of water and measuring displacement is accurate within about 2% for most people. Adjustments by race are made, since African Americans tend to have denser bones while Asians have lighter bones. Air Displacement Plethysmography (The Bod Pod) is a similar but uses air displacement instead of water.
Skin Fold/Caliper Testing - Results are accurate within +/-3.5% for 90% of the population. Results for the other 10% can be off by much more. Variation by tester can be a big factor, so have the same person take the measurements and look for a trend in the results. This technique tends to overestimate body fat for lean individuals and underestimate for obese. Caliper testing needs to be done slowly, carefully and precisely, usually measurements are taken at least three times and averaged for a result.
Bioelectric Impedance - Results are accurate within +/-3% for 82% of the population, and can be off by up to 20% or more for the remaining 18%. Results are inaccurate for small changes and can be affected by hydration, skin temperature, exercise within 12 hours prior, alcohol within 48 hours, food within 4 hours, bladder and bowel content. A body scale once estimated me at 38%, almost 3x the measurement obtained from calipers around the same time.
Circumference Testing - using a few simple measurements, results are accurate within +/-5% for 86% of the population. (There is an online tester available at bodyfat.caryraffle.com, it measured me at almost the same as the calipers and is very easy to use so that you can track your results.)
Ask me - I can usually estimate someone's body fat within a couple of percent, not much less accurate than some of these techniques and a whole lot easier. (Be forewarned, you may have to show me your bare midriff!). If you get a body fat estimate that doesn't make sense - maybe from one of those diet supplement people who set up tables on the streets or at the mall - feel free to contact me for a second opinion.

Losing Body Fat

There are only 2 proven ways to lose body fat: Burn more calories than you consume or consume fewer calories than you burn. Most of use a combination of both - exercise and watching our diets. What about watching carbs? Sure, if you load up on empty calories your body may crave more nutrition and you'll end up eating more, but protein shakes are also loaded with calories that you may not need. I've got some tips, by no means a complete list but just my personal top 10:

Cary's Top 10 Fat Burning Tips
1. Eat a good breakfast. Numerous studies have shown that people who eat breakfast do a better job losing weight and keeping it off. Breakfast skippers tend to make up lost calories later in the day. They don't have the energy to work out as hard, and the body doesn't produce the enzymes need to burn fat during their workout. One theory is that if you workout hard on an empty stomach, the body goes into "survival mode" - sparing fat and burning muscle protein for energy.
2. Use a combination of cardiovascular and strength training activities. Both burn calories while you are working out. Strength training has the added advantage of building muscle mass so that your metabolism increases - so you burn more calories at rest. Start with a cardio warm up, but avoid long cardio sessions before your strength training if you want to burn fat. You want as much energy as possible available for the strength training session. (If you're already lean and training for a marathon, you can skip this advice). Exercise at least 150 minutes er week, more to make real changes in body composition.
3. Work in the "cardio training zone" and you'll burn more fat than in the "fat burning zone." The fat burning zone is a myth: you may get a higher percentage of calories but the total calories burned is lower. You actually burn the highest percentage of calories while sleeping, not exactly a fat burning activity. The cardio zone begins at about 70% of your maximum heart rate. People who aren't on medication can use 220-age to get their maximum hear rate. (In my fitness orientations, we use a different formula that is more personalized.)
4. Interval training for your cardio activities can increase your calorie burn for several hours after you are done exercising. This is recommended for those of you who have already established an aerobic base. Try alternating between 65%-75% of your maximum heart rate for 2 minute intervals.
5. Circuit Training for your strength activities keeps the calories burning - The idea is to keep your heart rate up by eliminating the rest in between sets. Most of my workouts are organized in compound sets, working opposite body parts so that while one side works the other side rests. You may need to rethink or reorganize your traditional split routines. Just be sure to rest each muscle group for 48 hours in between workouts.
6. Gear your strength training to building lean muscle and burning fat. Target the large muscle groups, your legs, back and chest muscles burn more calories than arms and shoulders, and the latter get worked along with the big muscles. You should generally be working in the endurance strength training zone, so do 2-3 sets of 12-20 repetitions of the exercises at moderate weight. Exercises that require you to stand and/or stabilize generally burn more calories than seated or lying exercises. Total body exercises (i.e. lunges with chest press/lat pull down/biceps curls) really turn up the heat.


7. Don't rely on fad diets and supplements. Try to make lasting changes in your diet and lifestyle. Be careful of supplements containing large amounts of stimulants like caffeine and guarana, these can increase your heart rate and you may already be consuming caffeine in your coffee or tea. Caffeine in moderation does help burn fat. If you're already getting enough protein in your diet, ship the protein supplement you don't need the extra calories! The American College of Sports Medicine recommends that endurance trained athletes consume 1.2-1.4 grams of protein per kilogram of body weight daily.
8. Periodize, or change your exercise routine, at least every 4-6 weeks. Your body adapts during this period and you will see diminishing returns on the time you invest. You can change the pace and duration of your cardio routine. For strength training, change the sets, repetitions, tempo, try less stable exercises and total body exercises.
9. Avoid Overtraining - Muscles grow while you rest. If you are spending more than an hour 3-4x a week working out and not seeing results, and often feel tired and sore, you may be overtraining. Your body shuts down the muscle building process and stops burning stored fat. Work hard, but also rest.
10. Pay careful attention to posture, aches, pains and injuries. You're in this for the long haul and cannot afford to be sidelined by pain or injury that keeps you from working out. It is important to incorporate corrective exercises into your program - call it "prehab" - and avoid exercises that can exacerbate your problem areas. The most common problems that I see include: a. Feet Turn Out /Knees Turn in - sets you up for foot pain (plantar fascitis), knee or hip pain or injury, back pain; b. Shoulders Roll Inward - sets you up for rotator cuff injury, possible upper spinal injury; c. Arched Back - Sets up disk injury may also indicate predisposition to abdominal herniation. I am happy to meet with you, assess you for these potential issues and discuss appropriate corrective exercises and program modifications.

Free On-Line BODY FAT CALCULATOR

Click here for a quick and easy test that you can do in your home, and track results over time. All you need is a computer that is connected to the internet and a tape measure. For more accuate results, schedule a reading with me using body calipers.

GREAT EXPECTATIONS: Setting Goals that Get Results

by Cary Raffle

We start the New Year with resolutions, plans and great expectations. How many of us will stick to our plans and succeed? Research has shown that we are most effective in achieving our goals when they are clearly defined, measurable, achievable, and are realistic but at the same time represent a little bit of a challenge. It also helps to break your goals up into smaller goals so that can have little successes along the way. How do you know what is realistic and achievable? Read on....

Exercise to Maintain Body Composition and Health - the minimum amount of exercise required to maintain your body composition and health is 150 minutes per week, according to the American College of Sports Medicine. This is usually expressed as 20-30 minutes of exercise at least 5 days per week and preferably every day. To avoid risk of injury, ACSM recommends moderate intensity exercise for those not training for athletic competition.

Be careful not to overdo it. Working the same muscles day after day is counterproductive, especially in strength training. You actually damage muscle fibers when you exercise, and they need at least 48 hours to repair and recover. Muscles grow during this rest period, not when you are working them. So give each muscle group time to recover in between workouts.

Losing Weight - For safe and lasting weight loss, plan on losing between 1-2 pounds per week, according to ACSM and the American Dietary Association. Faster weight loss may be unhealthy and you run the risk of yo-yoing, experiencing rapid drops and quickly gaining. Instead of fad diets, focus on making long-term lifestyle changes.

Maintain a calorie deficit - calories taken in minus calories burned - of about 500 - 1000 per day, you can eat less or workout more or do both. Remember that as you lose weight, your calorie needs also drops. See me to estimate your calorie needs, or visit www.mypyramid.gov for more comprehensive tools. However, if you are beginning an exercise program, make sure that you don't reduce the calorie intake so much that you don't have energy to work out.

Goal Setting - Weight loss is probably the most frequent goal, but it isn't necessarily the most effective measure of results or the one that is right for you. Body measurements, clothes size and subjective assessments of how you look and feel and move are often a better indication. Many people who begin a new fitness program will see the shape of their body change and their clothes size decrease without a corresponding weight loss. This can happen because muscle weighs more than fat. So when you increase your lean body mass (muscle) and decrease your fat, you weight may not go down as much as you expect. Over a longer period of time, you should see the weight loss results. One of my clients was highly deconditioned and cited his greatest accomplishment as being able to reach down and tie his shoes without having to sit down and rest.

Getting Your Workout In - Whether you're joining a gym, running in the park, or walking at the mall, nothing is going to happen if you don't actually get your workouts in. Most successful people start by scheduling their workout appointments, just like any other important meeting. Put it right into your calendar! It may help to attend regularly scheduled classes, meet a reliable friend, or have an appointment with a trainer. I've had many clients who wouldn't make it at all without their training appointment, or who would cancel because they weren't in the mood if not for the 24-hour cancellation fee.

Muscle Growth (Hypertrophy or 'Getting Big") - It takes more than 16 exercise sessions over the course of several weeks to see an increase in muscle size, according to the National Strength and Conditioning Association. However, increasing the size of the muscle does not necessarily increase the strength or lifting capacity of the muscle. Increased strength and increased size are two distinct and different muscle adaptations, and you need to train differently for each.

Plateauing - Expect your strength training to plateau after about 4-6 weeks. At this point, you experience diminished return from your program as you continue doing similar exercises and a similar range of sets, repetitions, time under tension and stability. We call this the SAID principle (Specific Adaptation to Imposed Demand). Progression requires changing one of more of the variables in your program on a regular, pre-planned basis. It is not only about increasing the weight. Progression can also apply to your cardio training and diet, in some circumstances. I wrote about progression last year. You can sample a few general programs from past newsletters by clicking the links below, or meet with me to develop a program specific to your current fitness level and goals.

Program 1 - XpressLine
Program 2 - Introductory Strength Training
Program 3 - Unstable Exercises (incorporates Core Training)
Program 4 - Advanced Unstable Exercises (unilateral workout) Running the Marathon in 2009 - Start now and many of you can do it! If you've been running at least 2-3 hours a week for more than a year, you've got a pretty good base to start from. Let's set a realistic goal first - for most of you, that would be completing the training and the first marathon without an injury. You can find several alternate programs for marathon training at the ING NYC Marathon website (click here). You'll be increasing to about 50 miles of running a week at the peak of your training. It is a good idea to get assessed for any muscle imbalances and postural distortions, so that you can incorporate corrective exercises and stretching into your program. Exercises to strengthen your core and complement the running program will also help. Risk Factors - According to the International Health and Racquet Sports Association, about half of all new gym members experience an injury during their first 6 months of membership. This often leads them to abandon their memberships, fitness programs and goals. The National Academy of Sports Medicine recommends that all fitness programs begin with an assessment, identification of risk factors, and a corrective phase of training to reduce the chance of injury. Post Rehabilitation - If you've had an injury that required physical therapy, you may have some additional risk factors. The National Strength and Conditioning Association recommends that you continue to incorporate the rehab exercises into your training program.

URBAN LEGENDS: Two of the Great Myths of Fitness

"No Pain, No Gain" - Pain, especially that lingering sensation that you feel for days, is not necessarily the sign of a great workout. It is actually a sign that your body is adapting to new stimulus. If you continue with a similar exercise program at similar intensity, the soreness shouldn't return. You can minimize the soreness by starting light and gradually working into new routines. To read more about this subject, click here for an article from the American Council on Exercise.

"The Fat Burning Zone" - The idea here is that you burn a higher percentage of calories from stored fat in the fat burning zone compared to the cardio zone. True, but you burn more total calories in the cardio zone - think of it as getting a smaller piece of a much bigger pie. You actually get about 100% of your calories from stored fat when you are sleeping, but the total calories burned is very low. Focus on total calories, once you've established an aerobic base, and train in the cardio zone for best results reducing weight and burning fat. To read more about this subject, click here for an article from the American Council on Exercise.

The BRAIN TRAIN: Unilateral Workout

There are several good reasons to work one side of your body at a time, this month the focus in on training your brain - actually your neuromuscular system - through unilateral exercises.

Here's an interesting fact: numerous scientific studies have shown that working one side of the body can actually improve your strength on the opposite side. How is this possible? Because the major component of what we call "strength" doesn't happen in the muscles, it happens in the brain and nerve pathways and receptors that connect your brain to your muscles. We actually become stronger by improving the way that the brain "recruits" muscle fibers to do work such as lifting weights and the way the muscles respond to the call. Think of your body as a symphony. The brain is the conductor, the nerve pathways are his hands and batons, the musicians are the receptors in the muscles, and their instruments are the individual muscle fibers. Train them to work together and you'll make beautiful music.

What are some of the benefits of unilateral exercises? Most of you probably use them to balance your muscles. You feel you've got a weaker side, or maybe one side is slightly smaller than the other. That's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency." It's all in the way that you approach it.

Let's take a simple exercise like a single arm triceps push down with the cables. You'll often see someone doing this exercise leaning into the machine and putting their whole body into moving the handle from point a to point b. Instead, stand back, draw your abdominals and glutes in, bend the knees slightly, and maintain perfect posture throughout the movement. (Remember, glutes are core muscles). Now you've got those core muscles working to stabilize you - and not just in one direction. You'll feel the sideways pull as your obliques resist the weight imbalance. When doing single side exercises, lower the weight so that you can maintain perfect form and posture.

It is easy to start a unilateral program, you can even do it on ExpressLine. For added challenge, you can decrease the stability of unilateral exercises by standing on one leg, or use balls or balance boards. As you do these, you'll begin to understand how this is a learning process for your body, like loading a computer program into memory. Some of my clients and I began playing with unilateral exercises standing on one leg on a bosu ball - you may not want to think about that. They were incredibly hard at first, yet within a week or two, our brains had adjusted and they were surprisingly easy.

Will unilateral exercises make you smarter? Maybe not, but they're a smart addition to your program. Try the unilateral exercise program and 14 others at trainercary.com.

Advil Before Workout?

One of my clients, a hard training triathlete, recently asked me for my thoughts on using Advil before strength and cardio training. Advil, or ibuprofen, is part of a class of medicines call NSAIDS (Non-Steroidal Anti-Inflammatories). They act on the pain center of the brain and also act to reduce inflammation in the muscle tissue.

To begin answering this question, one has to understand what inflammation actually is: a protective response by the body. Swelling occurs as your body's own way of immobilized damaged areas. NSAIDS can help reduce the pain and swelling but as they do this, they are also reducing the body's natural ability to protect and heal itself. Repeatedly dosing on pain relievers and anti-inflammatories before training can casue stomach upset, interfere with the healing process, and make you susceptible to further injuries.

Be very careful. Listen to your body. If you have a constant nagging injury, see an orthopedist or physical therapist and learn how you can address the underlying causes rather than mask the problem with medication. In the extreme, there are some studies that suggest that use of ibuprofen during prolonged endurance exercises such as an Ironman can lead to dehydration, hyponatremia and kidney failure, because it alters kidney function (however, I haven't found any documented cases of this happening).

Bottom line: Advil is medicine. Avoid prolonged and chronic use of any medicine that your doctor has not approved, before OR after exercise.

Pre and Post Exercise Nutrition

Proper nutrition before and after competition or workouts can improve performance and results and in recovery. Many people today are putting too much emphasis on protein. Your muscles need carbohydrates for fuel and after a hard workout, they need to replace depleted glycogen - glycogen is the energy source that your muscles use and it most readily comes from carbohydrates.

PRE EXERCISE Eating before exercise can be tricky and very individual, you want to make sure that you can tolerate different foods at different times. Don't try new things the day of a big race or competition, and be aware of your body's signs. In general, you want to start with an empty stomach but plenty of energy flowing in your blood and stored in your muscles. Some people prefer a light snack within the hour before exercise, some prefer a larger snack about 2-3 hours before, others perform better with a large meal. It is also important to have enough fluids, and avoid greasy foods that can upset the stomach. Here are some guidelines:
1 hour before: fruits, fruit/vegetable juices, energy gels
2-3 hours before: fruits, fruit/vegetable juices PLUS low-fat yogurt and/or bread or bagel
3-4 hours before: fruits, fruit/vegetable juices plus low-fat yogurt, bread or bagel, PLUS a meal that is high in carbs, moderate in protein and low in fat (ie, pasta w/sauce, whole wheat bread w/chees/peanut butter/lean meat, cereal, baked potato), energy bar

POST EXERCISE Most important, replace lost fluids, about 20 oz per pound of weight lost during the exercise session.

Within 15-30 minutes, replace carbohydrates with a drink or light snack.
Within about 2 hours, have a meal that is high in carbohydrates, about 100-200 grams, together with some lean protein. That's about 3 cups of pasta or mashed potatoes.
For an excellent article called "Training Diet" from the Iowa State University, click here.

HURRY UP!!! Mini Work Out Program

Maybe you've been stuck on XpressLine for a while and aren't getting the results you want, or you've advanced your program but need a few new moves to kick it up a notch. I've got 4 words for you: TOTAL BODY EXERCISE CIRCUIT!

This mini program empasizes two factors that will maximize your calorie burn:
Exercises that use multiple joints and muscles groups simultaneously. The more muslces you use, the more claories you burn, especially when we incorporate the larger muscle groups (legs, back, chest - especially legs). You'll want to be as flexible as possible to begin, so try the program above as a warmup, and make sure to keep your abdominal core engaged throughout.

Circuit Training to keep the heart rate up. Bring your water bottle along, this program is designed to minimize the rest period between exercises to keep your heart pumping. The faster yoru heart beats, the more calories you burn. Be careful to stay in your comfort zone here, if you don't have a heart rate monitor and target zone, keep the exertion level at about 7 or 8 on a scale of 1-10 depending on your fitness level.

Click here for your program: HURRY UP! Mini Program

FLEXIBILITY: From Desk to Gym or Road

We've talked about it before in this space. Most of the clients and gym members I meet work at a desk all day long, seated and leaning over to reach their keyboards and computer monitors. Many also spend long hours on cars, trains, buses and planes. Their bodies become tight in front and some are virtually locked in that seated position head and shoulders forward position. For all of you, this is a fairly simple mini program to address the most typical issues as summarized below: TIGHT/SHORT MUSCLES: Calves, Iliotibial Band (side of leg), Adductors (Inner thigh), Hip Flexors/Quads, Piriformis, Chest, Anterior Deltoids and Internal Rotators (Front of Shoulder), Upper Traps, Lats WEAK/EXTENDED MUSCLES: Glutes Medius and Maximus, Deep Abdominal Core (mainly Transversus Abdominus) , Lower Traps and Rhomboids, Shoulder External Rotator Follow the link below to a flexibility program designed to stretch/lengthen the tight muscles and strengthen the weak/extended muscles. This program is not meant as a complete program or a substitute for a personalized fitness assessment, but is a effective way of getting most of you started towards addressing some of the most common flexibility issues.

BENEFITS OF IMPROVED FLEXIBILITY:
- Muscles work as intended, doing their proper jobs
- Helps avoid using the WRONG muscles leading to better performance, better results and reduced risk of injury.Click here for your program: FLEXIBILITY FROM DESK TO GYM OR ROAD