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?

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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Articles

What’s more important – diet or exercise?

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…

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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…

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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.

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Here’s four simple tips to help you find the time to eat better:

  1. 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.
  2. 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.
  3. Make friends with your freezer and create your own stash of ready-meals.
  4. 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?

Articles

Beer bellies and muffin tops: Are you hiding behind cute names for abdominal fat?

January has arrived, and with the New Year typically come thoughts of a renewed commitment to health and wellness. Maybe those jeans are a little bit tighter after the excesses of Christmas. (Just me? No, didn’t think so.) Maybe you’re hiding under a t-shirt at the beach. Or maybe you’ve always done those things but you’ve decided that it’s time to really change this time.

As a society, we have lots of cute and funny sounding names for abdominal fat. We call it our beer belly, a muffin top, joke about our love handles or our cuddly belly. But the harsh reality is that there is nothing cute, sweet or harmless about abdominal fat stores. Fat around your belly is literally suffocating your vital organs. That visceral, or hidden, fat is a known contributor to increased risk of heart attack, type 2 diabetes, a range of cancers and more.beerbelly-dexascanner-bodymeasure-sydney

In our blogs we keep banging on about the risks of abdominal fat. That’s because the research into the health implications of this type of fat is very clear – too much abdominal fat is a killer. But, on the flip side, we continually see our customers turn their health around through embracing a healthier lifestyle that focuses on freshly prepared foods and plenty of activity. With regular DEXA scans, we can see the evidence of this dangerous, deadly fat burning away and being replaced with muscle mass and lean tissue.

Five top tips for shifting that beer belly

  1. OK, we’re not going to be popular for this one, but it’s a no-brainer. Cut back on the beer. Sorry. Alcohol is high in carbohydrates but has no nutritional value. Your body will burn off alcohol before any other food, so it leads to your body storing additional calories as fat.
  2. Embrace vegetables. Increasing your vegetable intake is one of the easiest ways to reduce processed carbohydrates from your diet. Carbs aren’t bad, we just tend to eat too many in our modern, processed food culture. Try out zucchini noodles with your bolognaise sauce, or give cauliflower rice a try with your curry. There are loads of easy and tasty ideas to make veggies a bigger part of your diet.
  3. Move more. When you are starting out, the most important thing is just to be more active. Find something that you enjoy (or can at least tolerate). If you’re already active, increase the amount of weight bearing exercise that you do. Building more muscle mass will help your body to be a more efficient fat burning machine. Weight bearing exercise also improves your bone density, which is very important for both women AND men as we age.liftingweights-dexascanner-sydney-strength
  4. Rest better. Studies show that a lack of sleep is a contributing factor to excess fat storage. Inadequate or poor quality sleep can impede your body’s ability to process carbohydrate, leading to an excess of insulin production and ultimately storing more body fat and developing insulin resistance, a precursor to type 2 diabetes.
  5. Keep measuring. The most important element to reducing abdominal fat and increasing muscle mass is consistency with your lifestyle changes. But we know that sometimes it can be hard to maintain your motivation when you aren’t always seeing immediate changes. This is where regular DEXA scans can play a vital role, as even if the number on the scale isn’t changing, our scans can show you how those hidden fat stores are reducing in size and being replaced by healthy muscle mass.

Visit Body Measure in Crows Nest Sydney for your DEXA scan and combat that dangerous abdominal fat!!

Articles

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.

Articles, Testimonials

Direction to Health

Physiotherapist Emma Esslemont recently discovered the huge benefits of getting a Dexa Scan at Body Measure in Crows Nest. Mainly, she loved the fact she was given perspective and direction as to what is needed to be ‘healthier’.

She also asks the question: If you knew you were at higher risk of developing chronic disease would you change your lifestyle?

Check out her experience below:

Last weekend I went and got a DEXA Scan & it was probably the most interesting & worthwhile $85 I have spent in a long time.

Why?

Chronic disease is literally taking over the world. If it’s not heart disease its diabetes or cancer; obesity or depression. It’s all around us and it’s pretty scary.

This really hit home recently for me following a conversation with my mum. My parents are in their mid 60’s and both have had a pretty clean bill of health. Many of their close friends however have not been so fortunate. In the last 6 months my godfather passed suddenly from a heart attack (he had underlying heart disease), my godmother is battling breast cancer and another close family friend recently found out she had a brain tumour. Bad things happen in 3’s so I have my fingers crossed that that’s the last of the bad news.

A DEXA scan is the most accurate test to measure our body composition and bone density. Our bodies are comprised of fat, bone, muscle and of course our vital organs. In the past body mass index (BMI) has been the measure of choice in the medical world. This uses your weight and height to calculate whether you are normal, overweight, obese or morbidly obese. The shortfall of this is that people who have a lot of muscle such as sportsmen & athletes were falling into the obese category because it doesn’t account for differences in muscle mass and fat mass.

The DEXA scan addresses all of this allowing an accurate measure of body fat, lean muscle and bone density. It takes out ‘water weight’ (the mass of our bladder and bowel) and also is capable of breaking down measurements into different regions. This is particularly important medically as higher levels of visceral fat in the abdominal region (yep I’m talking beer bellies and muffin tops) is a huge risk factor for many chronic diseases such as heart disease, type 2 diabetes and stroke.

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Doctors, personal trainers and nutritionists can then use this information to implement prevention strategies into one’s lifestyle. People with lower bone density will benefit from weight bearing & resistance exercises to strengthen the bones while people with high visceral fat may need to address certain aspects of their diet.

Considering that the fitness industry is BOOMING at the moment; there’s boot camps, running groups, gym franchises popping up EVERYWHERE we really don’t seem to be getting any healthier. Australia is one of the ‘fattest’ nations in the world!

Why?

I honestly believe that it’s because so many of us are not aware of our unhealthy we really are. Health and wellbeing isn’t as simple as exercising every day, sure this helps (and I highly encourage it) BUT many other aspects need attention, especially diet and nutrition. Having this scan, and having a visual image of my body composition which is then mapped against normal values for my age group gives you a little perspective and also gives you direction as to what you need to do to be ‘healthier’.

I’ll leave you with this thought.

If you knew you were at higher risk of developing chronic disease would you change your lifestyle?

It’s $85 that could quite literally save your life.