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Can I start group training with the easing of restrictions in NSW?

Exercise and CoVid-19

What do the new easing of restrictions mean for YOUR HEALTH

After the announcement from Prime Minister Scott Morrison of a 3 step plan to reopen the nation, Premier Gladys Berejiklian revealed that NSW will have some restrictions eased as of Friday 15th of May.

This does mean we can start hi-fiving each other after doing our HIIT sessions? Not quite. Social distancing and personal hygiene are not going anywhere anytime soon, however, there are some exciting easing of restrictions especially around your ability to get back to group training! INCLUDING:

  • outdoor gatherings of up to 10 people
  • use of outdoor equipment with caution
  • outdoor pools open with restrictions.

Read about the latest easing NSW restrictions on the NSW.Gov website.

Does the new easing of restrictions allow me to start back at my boot camp?

YES!

You can now train with up to 9 other people outdoors! Following social distancing guidelines ( ie no HI Fives) – thanks, Gladys! It’s time to bring out the leg warmers, puffer jackets, set some goals, and get back to outdoor group training.

You can now also use outdoor gym equipment and outdoor pools.

Be sure to still maintain a safe social distance just like the people at Vision Crows Nest have done in their outdoor group training sessions.

Where do I start on my health kick?

We get it, some people’s motivation levels to train have been low, as low as toilet paper in supermarkets.

If that sounds like you, in your current ISO situation, there is no need to punish yourself for being a bit lax, sometimes it’s nice to take a break from training. What is important to remember is that our bodies, mind, and mood will be happier the more we move. So let’s make a plan and find something that you can do even for 30 mins a day. 

Ease into it with realistic goals

Everyone’s activity levels vary, for some adding in another 30mins of moderate aerobic activity such as walking will be adequate. Others are almost at peak marathon pace. Find your sweet spot, and reassess every so often to ensure you keep building.  Try the Couch to 5k if you are getting back into running.

Our experts at Body Measure DEXA scanning Crows Nest will ensure you know your ideal body weight and an exact time frame to reach goals, with a sustainable program.

DID YOU KNOW? To maintain good health we need a combination of 2 ½  – 5 hours of moderate activity and 1 ¼ -2 ½ hours of vigorous activity plus 2 strength sessions per week. https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines

Don’t forget the food plan!

Metabolic testing

Metabolic test at Body Measure
Metabolic test

80% happens in the kitchen, this couldn’t speak more truth, it’s no wonder we aren’t able to run off the bored, binge, and emotional eating.

Clean up your diet and the rest will fall into place.
We recommend performing a Metabolic test to find out if you are:

  • burning sugar or fat as a predominant fuel source,
  • know an EXACT calorie plan and
  • find out if your metabolism is slow, normal or fast.

DNA Testing

DNA testing at Body Measure
DNA test

It’s the DNA test at Body Measure Crows Nest, which provides you with your Macro-nutrient break down from your genetic profile.

You will also find out:

  • If you have more fast-twitch or slow-twitch muscle fibers,
  • Receive a comprehensive 8week diet plan and
  • A fitness plan, including instructional videos, set and rep ranges, even rest times.

Make it measurable

DEXA scanning

Body Measure DEXA scanning
Body Measure DEXA scanning

If you want to measure Visceral Fat levels, true body fat percentage and ensure you are making changes in the right direction – DEXA  scanning is the way to go. We all know home scales are child’s play, DEXA is the gold standard for testing body composition for a reason!

Along with tracking every few months with DEXA, the perfect way to do some additional at-home tracking is by measuring the circumference of the waist, arms, lower body hips, and quads.

Also calculating your hip to waist ratio https://www.healthline.com/health/waist-to-hip-ratio

Visit the experts at Body Measure Crows Nest for research grade, scientific tests that will help you get to your health and fitness goals.

Dexa scan showing body fat

Contact us

Phone: 9460 8502

Email: info@bodymeasure.com.au

Address: Level 2a/ 378 Pacific Hwy, Crows Nest, NSW 2065

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The importance of Sleep on muscle gain.

Does sleep have any effect on your muscles?

Our Sports Scientists hear all the time from clients that their sleeping patterns are poor. Late nights out, working late, mind racing when your head hits the pillow etc. Can you relate?

It is very well known and documented that sleep plays a crucial part of humans’ general health and wellbeing. However, does sleep have any effect on muscle gain, retention or loss? Let’s dig deep and find out!

A number of studies have identified the importance of sleep on human hormonal balancing. When we sleep, our body releases anabolic hormones such as Testosterone & IGF-1 to aid the body in the recovery process. When sleep is insufficient, the release of these hormones is reduced which may lower the bodies’ ability to repair muscle or thus build muscle. So if you are doing regular strength training, but your sleep is compromised you could end up not getting those gains!

Studies have also shown that sleep is vital to make sure we don’t experience muscle atrophy (muscle break down). Lack of sleep will elevate hormones in our body, specifically CORTISOL. Cortisol is a stress hormone and when its elevated it has the effect of breaking down muscle tissue. This hormone is very Catabolic and reduces the rate of protein synthesis and inhibits muscle tissue growth.

So Elevated Cortisol = harder to gain muscle!!!

To reap the rewards of our hard work in the gym, you must get your sleep right.

The time in which we sleep directly influences cortisol levels as well! A number of studies have identified that individuals who slept during the day could not significantly reduce Cortisol levels when compared to people who slept during “regular” night hours. The conclusion of these studies stated that there is a direct correlation to cortisol secretion and our bodies natural clock (Circadian Rhythm) and it seems that catching up sleep the next day might not offset a bad night’s sleep.

To summarise, sleep plays a HUGE role in the growth and maintenance of muscle mass. LACK of sleep will contribute to breaking down your hard earned muscle! Sleep provides a state of recovery and repair for the body, allowing the “good” anabolic hormones to be secreted into the bloodstream and reducing the release of “bad” catabolic hormones.

Put your sleeping habits to the test with a DEXA scan and our experts will provide you with the advice you need to get to your goals!

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Can you convert Fat into Muscle?

Fat into Muscle.  Myth or fact?

When a client says they want to turn their fat into muscle what they are really saying is that they want to lose fat and gain muscle!

Now, there are really two goals in that sentence;

1. Reduce fat

2. Gain muscle.
This is a great goal and losing fat and gaining muscle is the fastest way to improve your body composition. But can it be done at the same time? Well the question is what you need to do to:

1. Loose fat

2. Gain muscle

To lose fat, you need to be in a caloric deficit.

For muscle gain, you need to be in a caloric surplus.

Weight gain or weight loss is essentially calories in vs calories out. When we burn more than what we consume, we lose weight & when we consume more than what we burn, we gain weight!

So you can see that these two goals are in opposition to each other and after 7,500 DEXA scans we know that for long-term body composition changes it is best to lose fat first and then build muscle! So how many calories do I need to be consuming to lose fat, and how many calories do I need to gain muscle? Well, this is a very individualised and person-specific question.

Factors that affect your ability to lose fat and to gain muscle, include:

  • your age
  • amount of lean tissue mass
  • hormonal profile
  • gut health
  • visceral fat levels
  • current fitness levels and
  • your gender

The most accurate and reliable method to understand your metabolism is with a “Metabolic test”. This test takes the guesswork out! It measures your metabolism accurately, based on where you are at today! It’s quick and easy and the results are given to you on the spot.
To summarise. You cannot directly convert fat into muscle (or muscle to fat) and the best way to improve your body composition is to know exactly how many calories to eat for fat loss and how many calories to eat for muscle gain. The best way to know this is to come in and get a metabolic test, and have your results explained with one of our sports scientists at Body Measure.

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Light vs Heavy Weight

THE BEST WAY TO BUILD MUSCLE
When asking individuals, “What is the best way to build muscle?” a common response would be that you HAVE to lift heavy weights! But is this true? A recent meta-analysis conducted by Schoenfield et al. 2016, aimed to find out if you could build muscles using lighter weights. Their conclusions may change the way in which you think about building your muscles.

ABOUT THE STUDY
The study involved two completely untrained groups (men); a “High-load” group were prescribed a moderate repetition range (6-8 reps) at more than 65% of 1rm (rep max) and a “Low-load” group who were delegated a higher repetition range (12+ reps) at less than 65% of 1rm. The results showed that both training groups experienced similar “Hypertrophy” (muscle growth) effects.

Schoenfield et al. 2016 concluded that the most influential factor to muscle gain is that of “Total-work volume” (reps x sets x weight) and if the total volume is similar in both training groups; similar muscle growth should be examined. Arguments arose as experts stated that the individuals that were used to undergo this study where just experiencing the “newbie” gains we obtain when untrained individuals begin weight training. They argued that as the individuals were “untrained” and had not been exposed to any form of resistance training previously; they would, therefore, have a greater muscle potential and a likelihood to respond to any form of training.

Schoenfield et al. 2016, responded to this and performed the same experiment with trained individuals – he got similar results! Equal muscle growth in both the heavy and lightweight groups.

 

So what does this mean for you?

Well, it means that if you love lifting heavy weights with low reps you should still go for it, but if you like lifting lighter weights with higher reps then you can do this and get the same muscle growth on your body!

Although imagine the effect of lifting both lighter weights vs heavyweights on the longevity of your being. The heavier we lift, the higher the risk of injury we may be exposed too. A big reason why we see some of our clients stall and go backwards in their body composition goals is from injury.

We often see injuries in our clients who are heavy lifters. Injuries are obviously counterproductive for regular training. This is not to say you powerlifters or individuals out there who do love to lift heavy should cease to train the way you enjoy, but mixing the training methods between the two may be beneficial to allow your Central Nervous System (CNS) to recovery from your heavy lifting sessions.

If you have any question about this article or your specific training program, you can speak more about this to our experts at the Crows Nest Clinic.

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Measure your exact RMR

Frustrated by diets that just don’t work?

We can now measure your metabolic rate and determine precisely what you need to do to lose weight.

This test is simple and painless… you just sit back, relax and just breath!

What our Metabolic test measures:

  • If your metabolism is slow, normal or fast
  • Exact calories to eat on workout days
  • Exact calories to eat on rest days
  • What to do if you have a food blowout day
  • Exact calories to eat once goals are achieved

What is metabolic testing?

Metabolic Testing is the accurate, reliable measurement of your metabolism. The machine, by measuring both OXYGEN and CARBON DIOXIDE as you inhale and exhale, at rest, calculates total calories your body needs for either weight loss or for your maintenance zone.

In this way, all the guess work is removed, giving you the fastest and most reliable way of getting to your ideal body composition.

 

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Christmas Gift Vouchers.

Are you looking for the perfect Christmas gift for your partner, family member, colleague or that hard-to-buy-for friend?

Look no further than Gift Vouchers at Body Measure!

Choose from DEXA’s ($110), METABOLIC TEST ($150) or a range of package deals.

With the ease of phone payments and email options, this gift will be a winner for Christmas.A GIFT FOR YOU.png

Call 9460 8502 to arrange your voucher today.

DEAX https://bodymeasure.com.au/what-is-dexa/
METABOLIC https://bodymeasure.com.au/metabolic-testing/
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#bodymeasure #DEXA #METABOLICTEST #dexasydney #perfectgift#giftvoucher #vouchers #meaningfulgift #christmastime #easygifts#forsomeonewhohaseverything #bestgiftever #officegift #secretsantagift#health #fitness #bodycomposition #idealbody #musclemass #fatmass#bodyfatpercentage #visceralfat #RMR #scientifictest #slowmetabolism#fastmetabolism #normalmetabolism #exactcalories

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DEXA scans, what is the benefit of getting more than one scan?

7 Body Measure Question of the week.jpg

All of our clients at Body Measure know that DEXA scans are the gold standard for body composition. The most advanced technology giving you the most accurate representation of your current composition.

Your FIRST SCAN is your a base line. With this information our experts can calculate your ideal weight, the time in weeks to get there, and the muscle and fat changes you should be expecting! Also, and most importantly we get a measure of your VISCERAL fat levels (the bad fat!)

Your SECOND SCAN is crucial to your success, here you will find out how your body has actually responded to changes in diet, lifestyle or exercise. This is where we give you tailored diet and exercise advice to get you to your goals in the shortest time possible.

One of the most shocking things we find with the second DEXA scan is that the client is actually overtrained and they are losing too much muscle.

LOSING MORE MUSCLE THAN FAT?
We see this a lot at Body Measure. When this occurs your body is not responding to your diet and workout protocols in a positive way and we need to address this immediately
These are usually the common reasons why:
🔹 Over training
🔹 Under eating
🔹 Not getting enough sleep
🔹 Gut / digestion issues
🔹 Simply run down

GONE ANABOLIC?
This is the most triumphant goal you could achieve!
If you are losing fat and increasing muscle at the same time your body is in an optimal state of change, the best advice we can give you know is to change NOTHING….. Here a client has hit the perfect balance of exercise and diet and needs to milk this as long as they can

We are lucky to have such amazing research grade technology available to the general public.

Use the science to your advantage, come visit our composition experts and let us get you to your goals faster!
#dexa #dexascan #dexasydney #crowsnesthealth #sydneyhealth #bodymeasure

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Body Measure podcast

adam-and-emilyAdam (owner) & Emily (sport scientist) from Body Measure were lucky enough to go one-on-one with Paul from the Shaw Show to create a podcast available to you, have a listen and let us know any questions or comments on what was discussed!

http://shawresults.com/body-measure/

What you’ll learn from the episode:

  • Why everyone (not just athletes) should be getting a Dexa Scan as part of their health protocol.
  • How the DEXA scan information can help you.
  • Why the DEXA scanner is the Gold Standard in body composition & bone density testing.
  • What is metabolic testing and why is it so helpful in fat-loss and performance improvement.
  • Why weight & BMI are such redundant and ineffective measurements.
  • The importance of sunshine, sleep and stress management in weight and health management.
  • The role hormones, specifically cortisol, play in weight and health management.
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ACHIEVING RESULTS THROUGH DEXA

ACHIEVING RESULTS THROUGH DEXA.
Congrats to Pretty P, Body Measure’s client of the month for November!

nov-client-of-the-month
Pretty P Body Measure’s November client of the month

 

She has achieve great results in the past year. Pretty has reduced her body fat percentage from 18.9% to a lean 15.5%

You can see on Pretty’s latest DEXA scan she now has a very visible waist line and significantly lower levels of internal fat, both intramuscular and visceral (the bad fat around your organs).

As the winner she has received a discounted scan from body measure!

Hear it from Pretty herself! This is her story:

“I got my DEXA scan in 2015, I was struggling to achieve fat loss and to gain good lean muscle at the same time. After my first scan I worked hard on my body composition. Today, after getting a DEXA scan I am happy with my result. All the hard work has paid off. DEXA scan gave me clear picture of my body and helped me to gain results!”- PRETTY P, November 2016

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POWER OF PERSISTENCE

Client of the month

Congrats to our first client of the month!

Elaine is a client of ours at Body Measure, Crow’s Nest and has been coming since Jan 2015.
She is a great example of what perseverance and consistently measuring your results can do. We see so many clients start and give up. Those that get measured regularly and never give up, always get the body they want.

Elaine’s progress was up and down- then she got all her ducks in a row and … WOW… look at her now!

In the past 10 weeks she has:

DROPPED 2 body fat percentages. Now a lean 17% (where most bikini contestants need to sit at)

INCREASED her lean muscle mass by a whopping 2.3kg

DECREASED her fat mass by 1.1kg

She is heavier now by 1kg but has a much better and sexier body composition (which is why scales are so frustrating and totally misleading) This is why DEXA is the smart way to go!
We are stoked to be a part of Elaine’s fat loss journey. Through accurate measuring of body composition, we know she has gone anabolic (that is put on muscle at the same time as losing fat- the best way to change your body composition)

We now have the data she needs to maintain her new fit body!

If you have fallen off the wagon pick up the phone and call us to book an appointment (02) 9460 8502 and get the body you want just like Elaine did!