Articles, Uncategorized

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!

Articles

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.

Can you convert Fat into Muscle?

Articles, Uncategorized

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.

Services

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.

 

Uncategorized

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

Uncategorized

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

Uncategorized

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.
Articles, Testimonials

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

Articles

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!

Articles

Not happy with your DEXA scan results? It’s not personal

We’ll be upfront. Having a DEXA scan can sometimes be a bit confronting. Knowing EXACTLY how much fat is on your body, how much of your weight is fat or muscle, and where you are storing fat can sometimes feel like a bit too much information.

But, here’s the thing to remember – it’s just data.

It’s what you do with the data that matters. There’s very little point in getting upset because you’ve discovered that you’re not as healthy as you thought, or that you’re thin-inside-fat-outside (TOFI).

knowledgeispower-dexascan-bodymeasure-sydney-bodycomposition

Instead, see that information as a gift. The old saying that knowledge is power can serve you well. You have the knowledge about your body, its composition and your overall health, and you have the power to use that knowledge to make behaviour changes that WILL have an impact. And once you’ve made those changes, you can come in for a follow up DEXA scan and be presented with the visual evidence that your choices are making a difference.

What if it’s the lack of progress on the second scan that is the problem

Ah, yes, this is a common scenario. And we usually find there are three usual reasons behind the lack of results:

Focusing too much on exercise but still eating whatever you want

Exercise is great for building muscle, cardiovascular health and mental wellbeing. It’s not, however, great for fat loss. Fat loss really needs to be driven from the kitchen. You can’t outrun a bad diet!

Over exercising

Yes, exercise is good and we should aim to be active every day. But being active every day doesn’t mean punishing yourself in the gym for 90 minutes six days a week. Overexercising is a major cause of cortisol spikes which encourage your body to store fat. A DEXA scan can help us to devise the optimum training regime for you, but typically a great week of activity would look something like this: two to three strength workouts, one to two sprinting sessions of less than 10 minutes each, and generally being active in a gentle way every day. This means walking the dog, doing the gardening and housework, maybe going for a surf – basically activities that you enjoy and add to your quality of life.

Fear of fat:

Yes, not eating enough fat is a big problem for many of our clients. goodfat-omega3-dexa-bodymeasure-crowsnest-sydney-dexascanningFirstly, low fat foods are often supplemented with sugar to make them taste better, and are less satiating so you end up eating more than you would have otherwise. Secondly, eating high quality fats – like avocados, eggs, grass fed meats and sustainable oily fish – helps become more lean and reduce body fat by improving the liver’s ability to burn fat.

Have you come in for a DEXA scan yet? Are you anxious about what the results might reveal? Don’t be scared, our experienced team is here to help you understand the data and develop a realistic and achievable action plan for you to get the results you want. Call us today on 9460 8502 to book an appointment at our Crows Nest clinic.