Body Composition

Okay, so we are getting ready to do our final measurements for body composition (percent body fat and circumferential measurements). I wanted to review some things with you all about these. The measurement of percent body fat has become widely used and recommended as one of the indicators for fitness. By monitoring % body fat and weight regularly, there are many things a person can learn about their fitness and any changes in fitness, as time progresses, that cannot be learned by weighing with a scale alone.

The single most important thing the monitoring of % body fat will do is determine changes in muscle tissue over time. By knowing % body fat, the % of muscle, bone, organs, etc. can also be determined. For example, if a person has 20% body fat and weighs 135 lbs., then 27 lbs. of this is fat. Everything else, which is referred to as "lean mass", is 80% of their weight or 108 pounds. Of this lean mass, the component that can change the most is muscle tissue. So if a person monitors their change in % body fat and weight, they can also determine their change in muscle tissue. Muscle tissue can increase or decrease depending on a person's DIET, activities, exercise, and lifestyle.

There are several interesting things about body composition and muscle tissue that recent research has shown. One major study has shown that the typical American loses muscle tissue and gains fat steadily from about age 20 on. The study shows that even people of standard weight who maintain their same weight as they grow older, still gain fat and lose muscle tissue. This deterioration doesn't have to happen though. It is due to the typical American lifestyle. It has been shown that those who exercise regularly, along with proper diet, do not lose muscle tissue or gain fat. In fact, even at age 50 and above, it is possible to build muscle tissue back up and regain correct balance between muscle, fat, and weight. All that is necessary is the proper exercise and diet program. But remember that the deterioration starts early. Even by the age of 25, the typical American has lost 3% of their total body weight in muscle tissue and replaced it with corresponding increase in % body fat. And this is just for those who maintain their correct weight! For those whose weight has increased, the situation is worse because almost all the weight increase is fat. If a person monitors their % body fat regularly, they can detect muscle loss early on and take corrective action before serious changes take place.

Another very important use of % body fat measurements is to monitor the effect of diet and/or exercise on muscle tissue and fat. For example, research has shown that when a person goes on a typical fad diet, with little exercise, they lose as much or more muscle tissue than fat. Scales will not tell a person this is happening, but measuring % body fat regularly will. Then if this person goes off the diet and gains the weight back, they gain more fat and less muscle tissue than they lost. The result is that they have more fat and less muscle tissue than before the down-up cycle and worse off than before the diet. So again, measuring % body fat will show this where as scales won't.

So then, as we've discussed before, the way to properly reduce body fat is through regular exercise combined with a proper well-balanced diet. Doing this, it's possible for a person to actually gain muscle tissue while losing fat. Measuring % body fat regularly will determine the effectiveness of the exercise-diet program being used.

We've got the exercise part down with the boot camp and extra cardio or strength training that you're doing on your own (because I know you're doing some other stuff on your own, right?!?) The biggest factor to losing the fat though (one which I can't control, but you can) is your DIET!! Did you catch all my hints above regarding its importance? Go back and look at those old emails I sent out early on (What?! You don't keep everything from me?!) or older blog posts to refresh your memory about some important nutrition tips. Nutrition education is on the horizon. Another thing I' like to have on the blog is a nutrition tip of the week. And I'm hoping to have some links to some good ideas/recipes as well. All these plans...but no time to make them happen yet! First I must make it to May 31... Thanks for ya'll's patience.

Have a great weekend! See you next week!

We're almost done!

Wow, I can't believe that our 10 weeks is winding down. Just two more to go before a brief break and back in June. I'm going to miss the few of you who can't make it back this summer, but I hope to see you in the fall. Remember I said we would have a little boot camp celebratory get together? Well I haven't forgotten about that, I'm just having a hard time thinking past May 31 right now! But it will probably be sometime during our off week one afternoon/evening.

So, how did we like this week's workouts? Some of you had mentioned that you felt last week's were kicked up a notch. I hope I didn't disappoint this week! I'd like to say, "Way to go! Awesome pikes on the ball!" to Kirk, Donna, and Stacy. You guys looked great on those! I know the rest of you will be mastering them soon. And thank you guys for getting some dumbbells of your own. That will make things a little easier.

I hope you enjoyed the partner activities today. We'll try to do more stuff like that as well. I've gotta keep ya'll from getting bored! Next week we might be taking a little "field trip" up the road...and I've got a new "game" to introduce too. More fun times ahead!

Happy Mother's Day!

I want to wish you all a Happy Mother's Day! (you too, Kirk, b/c with four kids you've gotta play "mom" sometimes too!) I hope you're all spoiled by your loved ones today and many other days as well. I had the luxury of sleeping in (and I mean for-real sleeping in, like almost 8:00! Think my body might go into shock!), going on an independent run (no kids in stroller this time, however, it was not pretty...), having some time to catch up on this blog (kids are watching movie and hubby is doing some cleaning--yes, he rocks), and hopefully getting some much needed studying done later. Life is good! As much as I love my new job, being mommy will always win out.

So Happy Mother's Day to you all who are setting such a wonderful example to your children about how important health and fitness is to you. You're making it a priority in your lives. You're showing them that the choices they make about diet and exercise have a profound affect on how they feel, how they look, and their overall health.

So I'll leave you today (and I probably won't be back for awhile again) with the story below in honor of one of my favorite holiday. Happy Mother's Day!

A woman, renewing her driver's license at the County Clerk 's office,
Was asked by the woman recorder to state her occupation.

She hesitated, uncertain how to classify herself.

'What I mean is, ' explained the recorder,
'do you have a job or are you just a ...?'

'Of course I have a job,' snapped the woman.

'I'm a Mom.'

'We don't list 'Mom' as an occupation,

'housewife' covers it,'
Said the recorder emphatically.


I forgot all about her story until one day I found myself

In the same situation, this time at our own Town Hall.
The Clerk was obviously a career woman, poised,
Efficient, and possessed of a high sounding title like,
'Official Interrogator' or 'Town Registrar.'

'What is your occupation?' she probed.

What made me say it? I do not know.
The words simply popped out.
'I'm a Research Associate in the fiel d of
Child Development and Human Relations.'

The clerk paused, ball-point pen frozen in midair and
Looked up as though she had not heard right.

I repeated the title slowly emphasizing the most significant words..
Then I stared with wonder as my pronouncement was written,
In bold, black ink on the official questionnaire.

'Might I ask,' said t he clerk with new interest,
'just what you do in your field?'

Coolly, without any trace of fluster in my voice,
I heard myself reply,
'I have a continuing program of research,
(what mother doesn't)
In the laboratory and in the field,
(normally I would have said indoors and out).
I'm working for my Masters, (first the Lord and then the whole family)
And already have four credits (all daughters).
Of course, the job is one of the most demanding in the humanities,
(any mother care to disagree?)
And I often work 14 hours a day, (24 is more like it).
But the job is more challenging than most run-of-the-mill careers

And the rewards are more of a satisfaction rather than just money.'

There was an increasing note of respect in the clerk's voice as she
Completed the form, stood up, and personally ushered me to the door.

As I drove into our driveway, buoyed up by my glamorous new career,
I was greeted by my lab assistants -- ages 13, 7, and 3.
Upstairs I could hear our new experimental model,
(a 6 month old baby) in the child development program,
Testing out a new vocal pattern.
I felt I had scored a beat on bureaucracy!
And I had gone on the official records as someone more

Distinguished and indispensable to mankind than 'just another Mom.'

Motherhood!

What a glorious career!
Especially when there's a title on the door.

Does this make grandmothers

'Senior Research Associates in the field of Child Development and Human Relations'
And great grandmothers
Executive Senior Research Associates?'
I think so!!!
I also think it makes Aunts

Associate Research Assistants.

On Her Own

Ok, so yes, it's been a while since I've posted. I am barely making it through my days lately...can't seem to get it all done, and what I am getting done is in a constant mad frantic rush from one thing to the next without a moment to spare, much less breathe! Thank you guys for being so patient and understanding. I promise I will be rockin this blog thing once I make it through May! I have so many ideas and things I want to do on here, but right now I just don't have the time to make them happen.

So I wanna brag on one of our boot campers--Debbie. I had originally planned on getting this out last week because she did this last Saturday, but well... see above! I'm slackin! But she however, is not. So last Saturday Debbie decided to go out for a run with her husband and kiddos. In the middle of her run, she would stop and do push ups, squats, lunges, etc. Meanwhile her husband and probably many others driving by were thinking, "Dang, look at that studly woman doin her thing!" I just wanna commend her for taking the initiative to get out there and do it on her own, kick it up a notch, and really impress (or embarrass!?) her husband! Way to go Debbie!

Let me hear about how you're each making your fitness and health your own. Take ownership of it. Y'all make me proud!