How to Measure Body Fat

There are four major methods of measuring body fat. They include Navy Method, Home Body Fat Scales, Skinfold Calipers, and Hydrostatic Weighing. But we will look into three that are more commonly used.

Home Body Fat Scales-This device measures body fat by the use of Biometrical Impedance method. A very small electrical current, that is not enough to harm the body is passed through your body and the opposing current or is measured. When this result is compared to the weight, the percentage of body fat can then be determined.

This test has a margin of error, because the impedance in the body is altered by other factors that also generate some currents apart from body fat. Example is the electrical waves in the heart, the skeletal muscles etc, and water in your body, your skin temperature and physical exercise. In order to eliminate this interference; starve for 3-4 hours before test and also avoid any form of physical at least 12 hours before the test.

Skinfold Caliper – Another effective method is the use of calipers. This is the most cost preferred method of measuring body fats. However, you need to learn to use them correctly for this purpose. It should be done by a professional if you can help, but if not then acquire a set of Accumeasure calipers and the measuring instructions as stated.

Hydrostatic Weighing- Hydrostatic weighing also known as under water weighing is the most accurate way to calculate body fat – that is, if you can find a hydrostatic weighing tank.

How is it used? You need to understand Archimedes Principle. If you did physics in school, you will understand this better. But if you did not, I will explain for the avoidance of doubt. Whether you or the examiner, calculates your body density by measuring the amount of water you displace when you immerse yourself in water. Archimedes principle reasons that the amount of water displaced when an object in partially or totally immersed in water is proportional to the weight of that object. In this case you are the object. Then a formula is used to calculate body fat based on your body density. The problem is finding hydrostatic weighing tank! I guess this is too sophisticated for most people. But it remains the most accurate.

Why bother measuring your fat?

Knowledge of the exact amount of fat in your body can help you set realistic goals for your weight loss plans. Body fat is an important element in successful weight control. You will be objective and scientific with the program which is the best way to loss weight. It is likened to taking inventory of the amount of fat in your body, and the time it will take you to loss a certain fraction as well as how much calories should be dropped from your meals daily to achieve it.

Fat measurement is the only way you can objectively track the success or otherwise of your weight loss program.

How to Lose Belly Fat?

Belly fat is usually the first sign of obesity. When a person begins to develop protruded abdomen, obesity has already set in-medical experts call it truncal obesity. There are several names for this; others say it is cellulite accumulation. What ever you call it, belly fat is the most obvious sign that tells us when a person becomes obsessed. Most people don’t like the site of truncal obesity or belly fat. There is an ugly thing to it and creates flaps at the sides of your abdomen especially when sitting down.

Do you want to get rid of the fat in your abdomen? Then you have to read on. There is a lot of advice out there in books and web pages on how to successfully burn the fat in your belly yet I keep coming across people who have done all that to no avail. The reason for this may be that, you got the wrong kind of counsel, or you applied the advice wrongly. If you fall in this category of people, there is something to smile about. That of course, will be true if you adhere to what you will learn here. Remember that your ability to loss belly fat will depend mostly on you and not really what anyone must have told you-if the best strategy is wrongly applied, you can be sure it won’t

What then do you need to do to loss belly fat?

The strategy involves proper healthy diet plan and exercise. Now that sounds familiar right? Make no mistake that you can loss your belly fat by the application of one. Both are mutually inclusive and can not be effective in isolation. I am sure you must have heard this before. But people fail to understand that belly fat requires specific type of type of exercise that is targeted at that area. For example, running will help you stay fit but will do little to burn the fat in your abdomen.

Interval Training

This is a High Intensity Interval Training. The idea involves some kind of cardiovascular exercises that are done in a period of lower intensity followed by a period of higher intensity. This is called exercising in ‘fits and starts’.

This kind of exercise helps to burn more fat that the typical kind of cardiovascular exercises. Also, with respect to belly fat in particular, research has shown that High Intensity Interval Training can produce more fat loss in the abdomen than in any other parts of the body. A recent study shows that, people involved in High Intensity Interval Training have been found to loss about 3-4 times more fat especially belly fat than those practicing the regular steady-state cardiovascular exercises, despite exercising for longer periods.

Second, in order to target the belly specifically, it is very important to include sit-ups as an important aspect of your exercise program.

Belly-Fat-Losing Diet

The simplest way to put it is to say, reduce your calorie intake to a maintenance level. That is, take in only the amount of calories that just enough to help maintain your body without storing any more energy. This is the most-effective way of shedding pounds of fat from the body. In place of carbohydrate food, eat fruits, fish and vegetables.

Distance running for beginners: How far should you run?

Beginner runners biggest problem is that they run too far, too soon and develop shin splints or worse injuries which hamper they're motivation, and mileage. It always depends on the individual runner how far they should run when starting out. Someone accustomed to heavy leg training such as soccer players, basketball players, etc. are going to be able to run farther naturally than you're average couch potato. So here's the million dollar question, how far should you run as a beginner?

Well as said before, there are a lot of variations and factors to be included before determining how far one should run. Have they ever ran before? Have they ever exercised before? What sports do they play if any? Do you have proper running footwear which would cause excess mileage to damage they're lower legs. These are the types of questions you need to ask yourself before figuring out how much you should run.

A general rule of thumb for intermediate to advanced runners and for some beginners is to run based on how you feel. If you feel good after a mile, maybe do another mile, if you feel good after that, maybe try another half mile, etc. this also helps to know you're boundaries. However, most beginner runners do not know they're bodies limits and think they feel better than they actually are. Sure my shins are burning a little but I can do another 5k. Wrong, wrong, wrong. Only do as much as you can, distance building takes time. If you rush it, you're only hurting yourself in the long run. Better to take it slow now and be able to run rather than going to quickly and having to take time off sitting at home due to an injury.

The most common running schedule to follow as a beginner says that you should only run 2-3 times a week easy running at 1-2 miles per run. So for the average beginner that's around 15-30 minutes a day 3x a week with a day or two break in between each run. This may seem trivial and you may think you can do more but you need to listen to this or you'll burn out too fast. You're body needs time to adjust to the excess pounding and workload when adding on the miles.

So as a beginner, you should only be running 2-3x a week anywhere from 1-5 miles depending on your fitness level and sport experience etc. (Basketball and soccer players with stronger shins and leg muscles will be able to run longer distances when starting out obviously).

Running tips: Can anyone take part in running?

Many people have the misconception that running is or even jogging should be left for those who are physically fit. However, the truth is running is for anyone whether your young or old no matter what size can enjoy the numerous benefits from exercising, especially running. Running is one of the best ways to enhance cardiovascular strength, lose weight, and relieve stress.

Here are the Top 5 Tips for Beginner Runners

1. Footwear

The most important part of running is keeping your body injury-free so you can continue to run and enjoy the benefits. However, most people don't realize is that half of all running injuries stem from improper footwear. First, you'll need to get your foot properly fitted at a local running store. They'll tell you what type of running shoe to buy, which all depends on how your foot naturally hits the ground. Example if your foot naturally hits the ground in a neutral position, you'll want a neutral running shoe. Some great brand names include, ascics, adidas, nike, saucony, and new balance with many more out there. Be sure not to cheap out on shoes.

2. Leave Your Ego at the Door

Beginner runner's tend to run too much too soon. Even with the proper footwear, this can lead to a runner's worst enemy, shin splints or even worse injuries which will keep you from walking. So leave your ego at the door and start off running small distances(1-2k) 1-2x a week until your legs and shins get used to the workload and start to strengthen where your distance can increase.

3. Stay Hydrated

Always stay hydrated and drink lots of fluids. Runner's should be drinking around 3L a day minimum to help replenish lost fluids lost running. Bring water with you everywhere. It will keep you healthy as well as aid in keeping you cool.

4. Stay out of the Heat

The best time's to run often take place early morning or evenings (most times after 4pm is great depending on the temperature). Too many beginning runners learn this lesson the hard way. Never run when it's hot out especially mid day. Your at danger of heat stroke, dehydration, etc. So keep out of the sun and heat during peak times in the summer and otherwise just keep it in mind throughout the year.

5. Cross Training - Keep on the Track or Pavement

If you want to start getting serious about running or even just increase your distance for enjoyment purposes, keep it on the road, trail or track. The only way to get better in running is to run point blank. Cross training only helps your cardio, the muscles and workload your leg and core muscles use when running can't be replicated in swimming, biking, etc. However, pool running does help recovery and strength.

So keep your laces tied, keep at the running and most importantly have fun - enjoy it! The greatest thing about running is that just about anyone can do it no matter what and keeping these tips in mind will surely keep you on a path to success for weight loss!

Top 10 Biggest Weightloss Mistakes

Everyone struggles with weight-loss issues whether young or old and although many of us think we know how to properly lose weight, what we don't know is what mistakes we make when attempting to lose those extra pounds. So here are the top 10 biggest weight-loss mistakes most people make whether it be dieting, exercising or just attitude in general.

1) Zero Fat Diet

This is one of the most common errors of dieting, stripping all fat from your diet. Simply put, eating fat does not make you fat. However, fat is generally high in calories so intake should be limited but healthy fats such as those found in fish oils etc. are essential for the body. These help to break down cholesterol and keep arteries clear.

2) Too Much/Too Little Protein

Protein is essential in any dieter's arsenal, however many of us don't know the exact amount we should be getting. Diminishing protein intake can lead to energy and muscle loss, as well as having negative health effects. The human body can utilize anywhere from 30g-50g of protein at one time so spacing out meals and using the recommended daily amount of protein will optimize your weight loss diet. This should be around 1g of protein per pound of body weight. Too little protein and you're body will suffer, too much protein and it will all turn into fat stores.

3) Snacking

Snacking too much is just as bad as eating bigger meals. So try to cut down on snacking if possible and if you must, choose healthy alternatives such as fruit, yogurt, nuts, etc.

4) Attitude

Another common weight loss mistake is having the wrong attitude. Losing weight simply does not consist of removing a few key foods from you're diet, but rather consists of a whole life style change. It has to be a life-changing action or else what's to stop you from getting back on the junk food or fat band wagon slapping on those pounds again?

5) Fast Food vs. Fresh Food

Fast food is cheaper and quicker to make than buying fresh food and putting it together yourself. However, the benefits speak for themselves. If you can afford to buy fresh produce and meat week in and week out, that's great and it'll go a long way in helping out. However, if finances are tights try cutting down and stop buying fast food and junk food and replacing it with fresh fruit or produce.

6) Drinking Will Not Effect My Weight Loss

We all know it, but few of us can resist alcohol when the occasion arises. Alcoholic beverages are packed full of calories. Cut down on drinking quantity and frequency as well as choosing less caloric beverages to stop gaining weight.

7) Water Intake

Water is used by the body for everything, it's essential to stay hydrated and flush your body of toxins for optimal health. Many people mistake being thirsty for hunger, so be sure to drink 2L or 8 cups of water daily.

8) Eating "All Healthy"

This common misconception is that if you want weight loss, you have to sacrifice and consume only healthy foods. Yes, this is true and will lead you to a path of weight loss, however you don't have to stop enjoying you're favorite foods. Start using "cheat meals" so once a week go down to your favorite fast food joint or grocery store to pick up some junk food and for that one meal, allow yourself to enjoy it. Moderation is key here, this will help keep you motivated and keep you from binge eating when the temptation gets too great.

9) Exercise

Diets and exercise go hand in hand, so you have to do both to achieve ultimate weight loss. Exercise doesn't have to be torture, start out small and work you're way up.

10) Setting Unrealistic Goals

Start by setting small, achievable goals which you can gauge your progress from and help to keep motivated. Accomplishing smaller, more realistic goals is easier and hey, we're only human so do your best!

Never give up, always do your best and soon enough you'll be shedding the pounds!