Posted on

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.

Posted on 1 Comment

Pounding the pavement to shift those kilos? Think about lifting kilos instead!

stregthtraining-bodymeasure-crowsnest-sydney-dexa-dexascanning

In every gym around the country, and plenty of parks and footpaths too, you can see people slogging away at cardio exercise in an effort to lose weight. Huffing and puffing, there’s no doubt that they’re working hard, but are they really going to get the results that they are after?

We’d be inclined to say, sadly no. They might lose weight, but not necessarily fat. A Penn State study put dieters into three groups – no exercise, cardio exercise only, and cardio exercise and weight training – and while they all lost weight, the weight lifting group lost around three kilos more fat than the other groups. The weight lifting group’s loss was almost pure fat, while the others lost both fat and muscle. And as we know, losing muscle will decrease your metabolic rate and contribute to a range of other health problems.

Cardio exercise, like running, cycling and swimming is great for improving your heart health and for burning fat for the period of time that you are exercising. But to alter your body to burn fat more effectively all day, even when you are sitting at your desk or asleep in your bed, you really need to build more muscle mass.

Why weight training trumps cardio for fat loss

One of the main reasons why weight training is better than cardio for fat loss is the post-workout effect on metabolism. Weight training can trigger increased calorie burn for up to 36 hours after you’ve finished your session!

A second factor is that in addition to burning more calories after the workout itself, weight training will increase the amount of lean muscle mass in your body. This lean muscle mass will increase your basal metabolic rate (the amount of calories you’d burn just lying in bed all day doing nothing but breathing), and make your body a more efficient fat burning machine all day, every day, not just training days.

Weight training also promotes an anabolic state in the body , encouraging the creation and maintenance of lean muscle tissue. Cardio training however can cause a catabolic state in the body, triggering the release of the stress hormone cortisol which can lead to muscle loss and also promote fat accumulation in the abdominal region. And as we’ve discussed before, abdominal fat is bad news!

How to get your muscles to do the heavy weight-loss lifting

The best approach for fat loss is metabolic strength training – a high-intensity, full-body interval workout. Rather than a traditional body-building program using free weights and weight machines, metabolic strength training is based on a variety of combinations and repetitions using free weights, kettlebells, barbells, dumbbells and resistance bands. Rather than being about how much you can lift, it is about making the body efficient, lean, toned and strong.

strength-dexascanning-sydney-crowsnest-bodymeasure

To get the maximum benefits from metabolic strength training, try these tips from Alwyn Cosgrove, author of The New Rules of Lifting for Life:

  • Train the whole body on non-consecutive days, three to four times per week
  • Use compound exercises with free weights
  • Choose a weight that allows you to complete no more than three to four sets of 12 to 15 repetitions if you’re a beginner, or six to eight reps if you are an experienced lifter
  • Keep your rest time between sets to under a minute
  • Alternate sets of lower-body and upper-body exercises
  • Continually challenge yourself with heavier weights and new and different exercise variations

So, don’t be scared of lifting weights to achieve your weight loss goals! Strength training will allow your body to develop more lean muscle tissue and change your body composition. You’ll increase your metabolic rate and turn your body into a strong and efficient fat burning machine that not only looks better but works better too. We see the effects of this type of training at Body Measure all the time- it works! Come in an see us for a DEXA scan- we can help you achieve your goals and keep you on track with your training!

Posted on

Anabolic versus catabolic: What’s the difference and why does it matter for your health?

bodyweight-strength-dexascan-bodymeasure-crowsnest-sydney

The terms anabolic and catabolic are well-known in the weightlifting and body building communities, but we believe it’s time that the broader community understood what these terms mean and use that knowledge to improve health and well-being!

So, what do these terms mean?

Anabolic and catabolic essentially refer to whether your body is building tissue or breaking it down. An anabolic state means your body is building or repairing tissue, whereas a catabolic state means your body is breaking down tissue. Workouts are either anabolic or catabolic, and each has a different effect on your body.

Anabolic workouts are focused on strength training, and will increase muscle mass. The effect of anabolic training actually takes place during rest and high intensity training, when the body produces more muscle fibres to replace the ones that were broken during exercise. By increasing your muscle mass, your body will burn fat more effectively when at rest. Classic anabolic hormones include growth hormone, insulin and testosterone.

musclebuild-dexascan-bodymeasure-sydney-crowsnest

Catabolic training predominantly involves cardio exercise sessions of at least 20 to 45 minutes in duration, and will cause your body to release hormones such as cortisol, norepinephrine and adrenalin. Catabolic training will cause a loss of total body mass and is an effective fat burner while you are exercising.

Which is better?

We believe that for most people, it is better to exercise in a way that encourages your body to be in an anabolic state. Anabolism is necessary to grow muscle tissue, increase bone density and also encourages the production of white blood cells to boost your immune system. By increasing muscle mass, your body will burn fat more effectively all day – not just when you are exercising. It is vital to ensure that you are eating enough, as if your body has inadequate resources to fuel muscle repair, it will actually break down undamaged muscle tissue to repair damaged muscle tissue!

liftingweights-dexascanner-sydney-strength

How to promote anabolism

Becoming more anabolic isn’t just a matter of increasing your weight training. It requires a combination of training, good nutrition and rest. Here are some tips on how to be more anabolic:

  1. Watch what you eat: A diet that focuses on fresh, natural and unprocessed foods is ideal. Aim for simple home cooked meals based around protein, good fats and clean, slow burning carbs.
  2. Sleep your way to success: Sleep and rest are vital to promoting anabolism as this is when the body will repair broken muscle tissue and grow new muscle. Aim for eight hours of sleep a night and make sure you are giving your body a chance to renew itself.
  3. Train using compound movements: Exercises like squats, deadlifts and push and pull variations develop the whole body, rather than just one muscle group. This helps to promote an anabolic state as the body will keep burning fat for hours after your workout.
  4. Reduce stress: Both mental and physical stress can lower your immunity and hamper muscle repair. The stress hormone, cortisol, is associated with a catabolic state and is known to increase blood pressure and blood sugar, and reduces immune responses.
  5. Avoid alcohol: Yes, we know this is never popular advice! But alcohol hampers the process of protein synthesis and lowers testosterone levels, both of which are necessary for muscle growth. So save the beer and wine for an occasional indulgence.
  6. Eat green vegetables: Plenty of green veggies will provide your body with phytonutrients to trigger anabolism.

So there you have it, an overview of the difference between anabolic and catabolic states, and what that can mean for your health. To get an indication of the amount of muscle tissue in your body, come in for a DEXA scan and we can help to tailor your training to help you turn into a lean, fat-burning machine.

Posted on 1 Comment

Is old age muscling in on you?

Maintaining muscle mass as you age

Did you know that at some point in your 30s, you will begin to lose muscle mass? People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after 30, with this rate accelerating at around 75 years. It is a condition called age-related sarcopenia and it is nowhere near as widely known as the related condition of osteoporosis (the loss of bone mass).

But we think it is time to wise up about the risks of muscle loss. The age-related loss of muscle mass and strength can make it harder for elderly people to perform basic daily tasks and substantially increases the risk of falls and other accidents. Taking decisive action in your 30s and beyond to increase muscle mass can greatly reduce your risk of muscle loss.

How to prevent the rate of  muscle loss?

The great news is that there are immediate steps you can take to reduce age-related muscle loss. The single most important factor is exercise – specifically resistance training or strength training. This has been shown to both prevent muscle loss and to help with hormones that burn fat and spare muscle loss. A resistance training program can increase protein synthesis rates in as little as two weeks.

weights-musclegrowth-bodymeasure-dexascan-sydney-crowsnest

Another key factor is diet, with inadequate protein intake and insufficient calorie intake both contributing factors. This is what we see every day at Body Measure. Clients will come in smiling saying they have lost 5kg after reading their weight on the scales. When we DEXA SCAN them we find that nearly all of it is muscle! Care must be taken that when losing weight, so that fat and not muscle being shed.

By DEXA SCANNING the experts at Body Measure can see if you are losing muscle or fat and advise on how to modify your diet and training to ensure you build muscle and burn fat.

How to monitor your muscle mass?

Regular DEXA scans can provide you with vital information about your body composition and the amount of lean muscle mass on your body. If you are trying to achieve weight loss goals, we can monitor your progress to ensure that you are maintaining optimum muscle mass levels while reducing the amount of body fat. Similarly, if you are seeking to increase your muscle mass in order to prevent age-related conditions such as sarcopenia and osteoporosis, regular scans can help to monitor your progress and keep you motivated to maintain your strength training as in important factor in overall health.

musclegrowth-weights-dexascan-bodymeasure-crowsnest-sydney

Getting older doesn’t have to mean getting frailer. And whether you are 35 or 75, it’s not too late to take steps to increase your muscle mass. Strength training doesn’t have to mean lifting bulky weights in an intimidating gym environment. It can mean resistance bands and body weight exercises at home or the park, it can mean machines at the gym, or it can mean working with a specialist exercise specialist.

The type of strength training you choose isn’t as important as choosing to do it. Here’s to getting stronger as well as wiser as we age.

https://bodymeasure.com.au/wp-content/uploads/2015/03/weights-strength-muscle-dexa-sydney-bodymeasure-crowsnest.jpg

How much muscle mass do you have? Come in for a scan to find out and set a target for increasing your lean muscle tissue, whilst losing fat!

Posted on 1 Comment

What’s your baseline? And where do you want to be?

baseline-bodymeasure-dexascanner-sydney-crowsnest
Bianca realised she needs to stay on top of her her game by watching her baseline and keeping fit and healthy.

Now, everyone knows that we should eat better food, move more and generally look after ourselves better. And look, we get it – change is hard, and it can be easier just to carry on with things the way they are. But February is a great time of year to assess your health. Christmas is over, kids are back at school, and the work year is back into full swing. The social calendar is settling back down to a normal level and weekly routines are resuming.

So many of our clients come to us confused and overwhelmed by all the conflicting food, exercise and wellness advice they hear in the media and from their social circle. It can be hard to know what is accurate or what is right for their individual case.

Thankfully, our clients have taken the first step of breaking out of this cycle by booking a DEXA scan and getting a baseline. With our scans, we can provide you with a true picture of your health, not just your weight. We provide you with a breakdown of fat tissue versus lean muscle mass, and valuable insight into where your body is storing that fat. The health implications of hidden abdominal fat can be fatal, so getting a true picture of your inner health is a very effective motivator for change in a way that doing up your jeans or looking good in a bikini might not be for some people. Did you know that the Body Measure DEXA scanner is the only model in the world where you can actually see your visceral fat?

What to expect from a DEXA scan?

Getting a DEXA scan is simple and non-invasive. Unlike old fashioned, and often inaccurate skin fold testing you are fully clothed for the scan. We’ll get you to remove all metal from your body, then lie on the DEXA table, where the scan takes about five minutes.

Bodymeasure-sydney-dexascanner-crowsnest

We’ll then use the results to provide you with a comprehensive breakdown of your body composition. You’ll be provided with:

  • Your body fat percentage
  • Your total muscle mass
  • The total fat on your body
  • The location of your body fat (intra-muscular, subcutaneous, and the dangerous visceral fat in the abdominal region)
  • Bone weight and bone density
  • Your basal metabolic rate (BMR)
  • Your BMI
  • An overview of how much fat you need to lose to achieve your goals

Our clients find this process extremely valuable and highly motivating towards their body composition goals.

Paula Beckton, a contestant on Channel 7’s Bringing Sexy Back, reflects the sentiments of many of our clients, saying that, “having a DEXA scan at the start really sets the pace and allows you to be very clear on what your starting point is and what you want to get away from being.”

So you’ve had a scan, what next?

We’ll provide you with effective suggestions of diet and lifestyle changes that you can make that will help you to achieve your wellness goals. To keep you motivated, we recommend periodic scans to review your process, something that Paula has found very useful. As she says, “when you lose weight, you sometimes don’t see yourself how much weight you have lost. You might think, oh, I’ve only lost 12 kilograms, but when a scan can show you what that 12 kilograms actually means in health and not just weight, it can really give you a mental edge to continue to work towards your goals.”

We find that nutrition and exercise is not a one-size-fits-all proposition. All bodies respond differently, and with a follow up scan you can see how your unique body is changing and assess if further tweaks need to be made to get you results, rather than being frustrated by your progress.

So, what are you waiting for? Book in now and make this February fabulous!

Posted on 1 Comment

Losing weight, but are you losing muscle mass too?

There’s no end of diets and weight loss strategies that promise that you’ll shed x number of kilos in y number of days. ‘Look sexy by Christmas,’ they shout from magazine covers at the supermarket checkout. ‘Drink our shakes and drop two dress sizes by Sunday,’ they claim. And yes, you probably will lose x number of kilos and you might even fit into that dress you bought on sale even though really it was straining more than a little at the zip. But what’s that rapid weight loss really made of?

What are you really losing?

Recent research has shown that rapid weight loss leads to much more muscle being lost than a more steady approach to reaching your ideal weight. It is suspected that this is because when you are on a very low kilojoule or crash diet, the body is forced to break down extra muscle tissue to create the protein and sugar that is missing from your food intake. As a result, crash dieters can lose up to 50 -80 % of their weight loss as muscle within as little as a fortnight!

bodymeasure-crowsnest-dexascan-fatvsmuscle

Are you burning fat or muscle?

But I’m skinny now, so why does it matter that I’ve lost muscle?

Maintaining and increasing lean muscle mass as part of your weight loss strategy is important for two key reasons. Firstly, muscle is better at burning off kilojoules than fat, which means that if you have less muscle, your body will use less energy! And that weight you just lost? Well, you can expect to see it creeping back on once you start eating normally again – and probably some extra weight too just to really give you a kick in the guts! Secondly, a body with a good proportion of lean tissue just looks better. So if you want to look good in the buff as well as in your bargain sale dress, making sure your muscle mass is maintained is just good sense.

So, how can I tell if I’m losing muscle or fat?

A DEXA scan is an easy and accurate way to determine both your body composition and where your body is storing fat. Body Measure In Crows Nest can tell you if you are storing dangerous visceral fat around your vital organs like your heart, pancreas and your liver, and let you know what your ideal ratio of body fat to lean tissue is. You can then use this information to reach both a healthy weight AND low body fat. At Body Measure we have recorded muscle loss to fat loss with ratio’s as high as 4:1 – so we have had clients that have lost 5 kg’s of body weight, with 4kg being muscle and only 1kg of weight being fat. This is clearly not ideal. By identifying this early we can make changes to the clients training and nutrition to pushed their bodies to fat burning and Muscle sparing.

The fact is that there are no quick fixes to achieving true health. An active lifestyle and plenty of exercise are vital to reduce visceral fat around the abdomen, no matter how skinny you are on the outside. And when it comes to weight loss, slow and steady so that you can protect your body’s vital muscle mass is the way to go. It might not be as rapid, but it will last a hell of a lot longer. So, eat foods that are good for your body (we know the ones), pick up some weights and commit to making changes for the long term to achieve your health goals. As you start to make changes, regular DEXA scans can show you the changes in your body composition and allow you to tweak your diet and exercise to achieve the results that you are after and say goodbye to the weight loss-gain cycle and yo-yo dieting.

Visit Body Measure in Crows Nest, Sydney, for your DEXA scan to ensure your are burning fat, not muscle!

Call 02 9460 8502 to book your appointment.