Adam (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!
ACHIEVING RESULTS THROUGH DEXA.
Congrats to Pretty P, Body Measure’s client of the month for November!
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
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!
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).
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!
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. Firstly, 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.
It’s a question we regularly hear when clients come in for a DEXA scan: “What’s more important, diet or exercise?” The short answer is they both are. But you’re not reading this for the short answer, are you? And if you’ve been trying to run your way into a smaller clothing size, then you’re probably going to end up disappointed…
What’s your goal?
Most of our clients at Body Measure are looking to make physical changes to their bodies: reduce fat, shift weight and build lean muscle mass. Our DEXA scans help to provide you with the data points to track those changes and get the best results for your individual circumstances. When it comes to exercise, we’re big proponents of strength training to build muscle, which in turn will help you to burn fat.
But, to really lose fat, you’ll see better results from time spent in the kitchen than time spent in the gym. This is because losing fat and weight does rely on being calorie negative – burning more calories than you are ingesting. And because the human body is very efficient with how it expends energy, you have to run an awful lot to compensate for eating more than your body requires. For example, one study found that to lose about 1 kilogram of fat, study participants had to exercise for 77 hours! That’s a lot of time that could be spent preparing healthy meals rather than phoning for a pizza…
As well as exercise not actually burning that many calories, people tend to be REALLY bad at estimating calories in versus calories out. Studies have shown that when people are told to eat the amount of food that they believed they burned in calories exercising, they overestimate badly. How badly? Two to three times the amount-of-calories-they-actually-burnt-badly.
How to prioritise your time
In the modern world, people are more inclined to find 30 minutes in their day to go to the gym, or go for a walk, or even just get off the bus a stop or two earlier, than they are to cook. We are constantly bombarded by messages by food manufacturers about how we don’t have time to cook, or that cooking is difficult.
But, here’s the truth of it: taking responsibility for what goes into your mouth is one of the most important steps you can take towards better health. For most people, you are eating three to five times a day. Taking a bit of time each day to make active choices about those foods will help you on your fat loss journey more than any “I worked so hard I’m going to vomit” personal training session.
Here’s four simple tips to help you find the time to eat better:
Chopping vegetables for dinner? Take 30 seconds to chop an extra carrot and put the sticks in a sealed container for snacking over the next couple of days.
Bag up some snacks. Pre-portion ziplock bags of nuts and together with a small piece of fruit, you’ve got yourself a great little mix of healthy carbs, protein and fats.
Make friends with your freezer and create your own stash of ready-meals.
Take 30 minutes each week to plan your meals. For bonus credit, find an hour or two for a food prep and cook up session
The bottom line
Exercise is very important for health. It helps balance your hormones and build muscle, which is fat burning. It helps you to feel more energised and is critical for cardio-vascular health. Exercising can also, for some people, make them eat better (if you don’t fall prey to the “I worked out today so I can have that big slice of cake” trap!).
But, ultimately you can’t out-exercise a bad diet.
What are your tips for eating better? Have you had better results from diet, exercise or a combination of the two?
It’s a common saying – summer bodies are made in winter. And maybe with the whiff of wattle in the August air, you’re thinking that it’s nearly spring and you’ve left it too late to get your dream beach body.
Well, we’re here to tell you that it’s not too late!
Losing body fat and building lean muscle tissue before summer hits its stride is completely achievable, especially when you have the inside advantage of a DEXA scan to give you an accurate picture of your current internal health. This information can allow us to recommend some simple dietary and exercise tweaks that will help you achieve your health goals.
Six steps to a healthy summer body
Come in for a baseline DEXA scan. In a few short minutes, we can give you a detailed and accurate picture of your health. Our scan results will let you know your weight, body fat percentage including intramuscular fat versus visceral fat, bone density, and lean muscle mass.
2. Using this information, we can calculate your optimum calorie intake and ideal protein requirements. Getting enough protein is important for building and maintaining lean muscle mass, but too much can contribute to undesirable weight gain. Using the information that a DEXA scan gives you, we can help you to strike the right balance.
3. Exercise the right amount – not too little, but also not too much. Over-exercising is one of the most frequent factors that prevent our clients from achieving their goals. Exercising too much can increase production of the stress hormone, cortisol, which can cause your body to stockpile fat.
4. Lift your way to lean. Strength training is hands down the most effective way to get the lean body everybody wants. Weight training doesn’t mean getting bulky muscles, even when you are lifting heavy weights.
5. Get a follow up DEXA scan to track your progress, and keep you motivated. Keeping track of your results is one of the best ways to give you the motivation you need to stick to your eating plan and exercise routine. Even if the number on your bathroom scales isn’t shifting, we can show you the reduction in body fat and the increase in lean muscle tissue.
6. Just keep going. Persistence is key to success. Stay focused on your goal of being fit and healthy so that you can enjoy all the amazing activities that Sydney summer has to offer. Make a list of everything you want to do and get out there this summer and DO IT.
So don’t sit there thinking that you’ve left it too late and you might as well just hide away in the air conditioning once summer arrives. We can give you all the information you need to get your health on track and will support you along the way. Call us today to book a DEXA scan package and roll on summer!
How healthy are your bones? Do you even think about your bones? After all, bones are hidden away, just doing their thing.
This week, 3 to 9 August 2015, it’s Healthy Bone Action Week, so we’re asking you to think about how strong your bones are.
Most people don’t know how many crucial functions your bones are responsible for. Bones help you move, protect your organs, produce blood cells, store minerals, and provide support for the rest of your body.
Not looking after your bones can increase your risk of developing osteoporosis and lead to a greater likelihood of falls and broken bones as you age. This can affect your quality of life and lead to a life in severe pain, or even ending up with a disability.
What is osteoporosis?
Osteoporosis is a disease which makes bones become brittle, leading to a higher risk or breaks. It literally means ‘bones with holes.’ It affects over 1 million Australians and occurs when bones lose minerals, such as calcium, more quickly than the body can replace them.
As bone density decreases, even minor bumps of falls can cause a fracture. Osteoporosis often has no symptoms until a fracture occurs, gaining it the name of the ‘silent disease.’ The most common sites for fractures are the hip, spine and wrist. Fractures can be the trigger for chronic pain and loss of independence, and the risk of future fractures increases with each new break – known as the ‘cascade effect.’
What can you do to improve bone health and prevent osteoporosis?
There are three key elements to improving bone health and preventing osteoporosis:
Exercise: To improve bone health, weight-bearing exercise (where you support your own body weight, like walking, jogging and tennis) and resistance training using to build muscle are highly recommended. Resistance training can use body weight exercises, hand weights, gym equipment or resistance bands. For people with osteoporosis, balance training is also highly advisable to reduce the risk of falls.
Calcium-rich diet: Calcium is essential for bone health and for healthy functioning of your heart, muscles, blood and nerves. If you are having inadequate amounts of dietary calcium, the body will withdraw the calcium from your bones to use in other parts of the body. Good dietary sources of calcium include dairy foods, tinned fish, dark green vegetables and nuts. It is recommended to eat 3 to 5 serves of calcium-rich foods daily.
Sunlight: Sunlight is recommended as the best source of vitamin D. Over 30% of Australians are estimated to have some level of vitamin D deficiency, especially during winter. Vitamin D is an important element in developing strong and healthy bones. Depending on skin type and the time of year, 5 minutes to 3 hours of sun exposure is recommended.
If right now, you’re thinking, “Gee, I really have no idea what state my bones are in,” think about a DEXA scan at Body Measure’s Crows Nest clinic. A DEXA scan package can provide you with a detailed look at your bone health and give you the information you need to take steps to strengthen your bones and prevent osteoporosis. The DEXA scan uses painless, safe, non-invasive, low radiation to calculate your bone densitometry.
An initial scan will show the state of your bones, and a repeat scan after adopting preventative measures can give you the motivation you need to continue to focus on your bone health.
Give us a call today on 02 9460 8502 to book your scans at Sydney’s Body Measure and get a true picture of your bone health.
Did you know our DEXA machine is the ONLY machine that can measure INTRAMUSCULAR FAT?
Intramuscular fat is the fat in your muscles, rather than the fat under the skin and for a long time has been largely ignored. It’s often referred to as intramuscular triglycerides, which help to provide fuel to the body.
But, just like the intramuscular fat in a nicely marbled Wagyu steak, this intramuscular fat can actually be GOOD. It can help body builders have fuller looking muscles, and provides long term energy for endurance athletes who don’t have much extra muscular fat to use as a fuel source. The trick is in knowing how much you have and the ratio compared to your other fat cells and lean muscle tissue.
Below are 4 male DEXA scan pictures, from left to right, the body fat measurements are 10%, 12%, 16% and 24%.
Blue on the scan represents lean tissue, muscle and organs, and the green or light blue represents FAT! If you look at the thighs on the 10% male scan, you can see mainly dark blue with light blue speckles. This is marbling. This guy is like a lean cut of meat. If you look at the 24% male body scan, you will notice a lot of green dots and smudges in the upper thigh. This is like a wagyu steak- a fatty cut of meat.
Due to genetics and different training styles, some people can have the same amount of total fat on their body (ie. both be 11% body fat) but look different.
Body Measure recently scanned a personal trainer that had 12% body fat, and when he returned 3 months later he walked into our clinic looking much leaner. His second DEXA scan revealed his body fat percentage actually increased by 0.6%, despite looking much leaner. He had been doing a very intense high volume style of training called hurricane sessions (high intensity interval training). During this his body adapted by storing intramuscular triglycerides for fuelling in his thighs and arms. During this process he did lose subcutaneous fat, resulting in him looking leaner with fuller muscles. The increase in body fat percentage was from the accumulation of increased intramuscular fat.
Without being able to see this intramuscular fat increase the client wouldn’t have been able to recognise the true benefits of his training.
Body Measure has the only machine that measures intramuscular fat – we really can tell you what is going on in the inside!!
Our machine is accurate to the gram and can give you immediate results. We can tell you where you are losing fat from under the skin, between the muscles or from your organs (the bad visceral fat- and yes, this is the ONLY DEXA scanner that can do this) and what the health implications – positive and negative – are for your individual goals and circumstances.
Book in for a Dexa scan and find out your intramuscular fat levels in a matter of minutes!
For years, we were told that eating fat was turning us all into fatty boombaladas, causing heart disease and sending us to an early grave. And so, everyone turned to the low-fat and no-fat “foods” that flooded the market. But what happened? The obesity epidemic didn’t subside. No, obesity levels have continued to increase with the resulting medical complications now one of the top health challenges of our era.
Did you know there is a source of nutrients we can’t get from any other foods or make ourselves. These are called essential fatty acids, and without them in your diet you cannot have good health. It plays a key role in helping our bodies actually absorb nutrients and is used to make many vitamins, in particular Vitamin A, D, E and K. To get the full vitamin hit from your garden salad or your plate of steamed greens, you need to add some healthy fat to your plate.
Healthy fats play an important role in improving the liver’s ability to burn fat. Yes, if you want to burn off that unhealthy fat that is around your internal organs, you need to be eating dietary fats to initiate that fat-burning process. Before and after DEXA scans can give you the visual evidence of the results you can get from adding the right fats to your diet.
But don’t hoe into the deep-fried Mars bars and triple cheeseburgers
The important thing to remember is that all fats are not created equal. When it comes to fat, some are very, very good, and others are very, very bad. It’s also important to be conscious of your fat intake as fats are calorie dense foods and need to be consumed with deliberate intent. Be smart and strategic with the fats you eat for maximum health benefit.
It’s time to stop being afraid of fat and instead, make fat your friend. For so many of our clients, we’ve seen the amazing changes in their body composition from simple diet changes, including increasing the amount of healthy fat they eat. Before and after DEXA scans have shown that this fat loss has been primarily the unhealthy and dangerous visceral fat around internal organs in the abdominal cavity.
Have you been fat-phobic in an effort to lose weight? Has increasing the fat in your diet improved your health?
No longer just a mainstay of bodybuilders, protein powders have gone mainstream with shelves of them in supermarkets across the country. But a lot of the people we see in the clinic are confused about if, which and how they should be using protein powders. In this blog post, we’ll try to clear up this confusion and take a look at the differences between plant-based protein powders and animal-based protein powders, how to choose a quality powder, and how to use protein powders effectively.
Plant based powers
Plant based protein powders include soy, pea and brown rice powders. There are also vegan powders that use a combination of plant proteins.
The benefits of plant based powders is that they are often suitable for people with food intolerances, being dairy and gluten free. They are also quite affordable. Pea powder in particular is slow digesting and may keep you full for longer.
The downsides are that some plant based powders are not complete proteins – for example, pea protein powder lacks the amino acid cysteine and brown rice protein powder is deficient in lysine. Similarly, while soy protein powder contain all essential amino acids and is a complete protein, there are concerns that the isoflavones it contains can interact with hormones like oestrogen and possibly skew hormone levels if taken in excess. However, according to Brian St Pierre from Priority Nutrition, this is only a concern if you otherwise eat a lot of soy-based foods. “If you are having the occasional shake with soy protein in it, it’s probably not anything to be concerned about,” he says.
Animal based powders
The most common animal-based protein powder is whey, closely followed by casein, both of which are dairy-proteins. There are also egg-based powders on the market.
Whey protein is fast acting, which makes it beneficial for stimulating muscle growth and development. In contrast, casein, while also a milk protein, is slower digesting and is often taken at night to provide a steady source of amino acids for up to seven hours. Given the discussion over the optimal window for protein supplementation after training, the benefit of this is questionable.
As a dairy-based product, both whey and casein are unsuitable for people who are lactose intolerant.
How to choose a protein powder
There are massive variations in the price of protein powders. This mainly reflects the amount of additives and fillers in the products, with purer products having a higher price point. There are a selection of natural protein powders available that do not contain preservatives, colours, flavours or sweeteners.
There is also a price difference between products like whey protein concentrate (WPC) and whey protein isolate (WPI), with isolate being considered a purer form of protein. However, the advantage of these more processed powders comes with a price premium that may not be worth it – according to Brian St Pierre from Priority Nutrition, the advantage is small and a basic whey concentrate powder from a reputable company can provide great results if taken with care given to timing and overall diet quality.
How to use protein powders effectively
Protein powders are most effective when used as a recovery drink within 30 minutes to 2 hours of a high-intensity workout. This means weight training, intervals or endurance training sessions of 45 minutes or longer – not after taking the dog for a half hour stroll around the block.
The Australian Institute of Sport recommends that it is most effective to eat some protein just after exercise, and to spread the rest of your day’s protein intake out over meals and snacks during the rest of the day. So rather than having a huge slab of meat at dinner, have smaller portions of protein-containing foods like lean meat, dairy, nuts and legumes throughout the day.
Ultimately, our view is that protein powders, used judiciously, can play a role in aiding muscle recovery. However, they should not be treated as a substitute for a healthy and balanced diet. Real food has the added benefit of being cost effective and providing you with a wide range of vitamins and minerals that a protein powder could never hope to fully mimic.
As mentioned in our blog earlier this month ‘Are you hitting your protein sweet-spot?’ it is advisable to calculate your protein requirements based on your lean muscle mass. A DEXA scan can give you an insight into how much lean muscle mass you have, accurate to the gram. Why not get a before and after scan to see if your protein intake when exercising is working for your body? Visit Body Measure in Crows Nest, Sydney, to help achieve your optimum body and health! You are worth it!