Weight Loss information

I guess a lot of you out there watch the Biggest Loser.  I hear a lot of people bag the show saying that it sets unrealistic expectations for people in the "real" world.  This may be true to a certain extent, but it also shows that given discipline, hard training (none of this 30 minutes, 3 times a week), a good diet and motivation, that ANYBODY can achieve a transformation like these guys have been able to do.  Sure it might take longer, because we don't all have access to Bob, Jillian, Shanna, Michelle or The Commando or access to the White House, but given the right support, the right program and the will to succeed ANYONE can improve their health, fitness and lifestyle!

Educate yourself.

Don’t use the excuse, “I didn’t know that x food was high in fat”. Read the labels, ask a trainer, get on a forum, do whatever it takes to learn about what you are eating. The same goes for exercise, don’t use the excuse of I didn’t know what to do? Read a fitness magazine, ask online, ask a friend, buy a $10 calorie book, do whatever it takes.

You can use every excuse under the sun but none of them will help you achieve your goals - you will only justify to yourself why you haven't been able to achieve your goals: nett result = NO GOAL ACHIEVED

Did you know… That two people can have the same height and weight, but very different percentages of body fat?

Did you know… That unless incorportaing strength (resistance training) into your exercise regime, chances are that if you are losing weight, you will lose muscle as well as fat?

Weight management is a goal on a lot of people’s minds these days. People get on the scales in the morning, and the number they see may determine how they feel about themselves. But the truth is that some people make think they are overweight, when the amount of fat they have on their bodies is just fine, while others may carry hidden fat that the scale won’t tell them about.

What is Body Fat Percentage?

Our bodies are made up of a lot of different kinds of tissues (plus a lot of water). There is muscle, fat, bone, and specialized tissue such as is in our various organs. The body fat percentage is just that –- the percentage of our weight which is made up of fat. Body fat percentage is similar to terms such as body fat ratio and body composition. The part that isn’t fat is called our “lean body mass.” A 72.5kg person with a lean body mass of 54kg has 25 percent body fat (18kg of fat). That may sound like a lot, but our bodies need a certain amount of fat for insulation, energy storage, hormone production, and other functions scientists are just discovering.

How Much Body Fat Should a Person Have?

This depends upon a few variables. Women need more body fat than men. Breasts are almost all fat, and women have more fat around their hips -– that’s just the way it was meant to be. If a woman’s body fat drops too low, she will stop menstruating. Also, men naturally have a greater amount of muscle bulk. Another factor is age. As people get older, their muscles tend to shrink, and they tend to accumulate visceral fat. This is at least partially related to the decline in testosterone and other hormones.

What should your body fat percent be?

Your ideal weight and fat-lean ratio varies considerably for men and women and by age, but the minimum percent bodyfat considered safe for good health is 5% for males and 12% for females. The average adult body fat is closer to 15%-18% for men and 22%-25% for women. Athletes tend to be at low end of this scale due to the increased lean weight (muscle mass) of top athletes. While low levels of bodyfat seem to be related to improved performance, body composition alone is not a great predictor of sports success.

How Low Is Too Low?

While the average body fat percent in the Western world (esp Australia, UK, and the US) is increasing, low body fat percent is also a health problem. The female athlete triad highlights the probelm. Women athletes who lose too much fat risk injury, decreased performance and health issues.

How Much Is Too Much?

Just as too little body fat can cause physiological complications, too much body fat is also harmful. For men over 25% and women over 32% fat, there is a dramatic correlation with illness and disease.

Isn't Body Composition Genetic?

Some aspects of your body composition are genetic (where you store fat), but most fat increase is related to lifestyle.

Can I Change My Body Composition?

Yes. To increase or decrease your percent of body fat you need to create the right balance between the calories in and calories out. The best way to do this is to decrease daily caloires by about 500 and increase your exercise. Aerobic exercise along with strength training is ideal. Our online trainers at My New Bodys can write a program for you to help you achieve your own specific goals.

Cut down on high sugar and high fat processed foods. These are generally the single biggest problem in the Western diet. Foods that are dense in energy (calories) generally provide you with more calories than you need and can be eaten rapidly. Foods that should be eaten as part of your regular diet:

 Vegetables (5 serves per day whenever possible)

 Fruit (2 serves per day)

 Wholemeal breads, cereals – small portion sizes

 Rice, pasta – small portion sizes

 Lean meats (unless vegetarian) – small portion sizes

 Legumes and Lentils

 Low fat dairy products

 Lots of water (2 litres per day minimum)

Vary your training. There is a need to constantly vary your training and modify the intensity. If you train at one thing and never increase the time or intensity, your body will adapt to it, and your fitness will not improve. Consider that training should continuously challenge your body past it’s current capabilities; this is how we get fitter, leaner and stronger. Also, you won’t get bored!