FitSugar

Forget the Scale, How About a Bod Pod?

FitSugar — Tue, 22 May 2007 14:30:00 -0700

If you have a hard time stepping onto the scale, imagine stepping into the Bod Pod...

The Bod Pod is the latest in measuring body composition. Instead of underwater weighing, skin fold and circumference measuring or even a scale, your doctor (or personal trainer) may ask you to step inside the Bod Pod. This futuristic contraption will measure your body composition (fat mass and lean mass) in about 5 minutes flat.

There is something about this that totally reminds me of that look into the future ride at Epcot circa 20 years ago and I can't stop saying the name, Bod Pod, Bod Pod... However, this is actually a great device for fitness professionals. Don't be replacing your bathroom scale/body fat measurer just yet, because aside from the fact that it is absolutely huge, the Bod Pod is a bit on the pricey side. About $42,000 on the pricey side. Yikes -- I'll be sticking to the old fashioned ways myself, but you can check it out at BodPod.com.

Body Fat Percentage Scales

FitSugar — Fri, 09 Mar 2007 13:00:00 -0800

Yesterday I wrote about how your Body Fat Percentage (BFP) is a more accurate way to measure excess body fat when compared to your BMI. The New York Times reported recently that some studies suggest that BFP is a better indicator of health than your weight.

Underwater weighing is considered the most accurate method for determining your BFP, the more body fat you have the less you weigh in water. This method costs about $200 a pop. So it is not surprising that sales of scales with built-in body-fat monitors using bioelectrical impedance are up. They work by measuring how fast an electrical signal travels through your body. The more muscle you have the faster the signal travels. Fat contains almost no water, while muscles are about 70% water and water conducts electricity that is why the signal moves more quickly through muscle. If you are dehydrated you will read as having a higher percentage of fat (another reason to stay hydrated).

These types of scales were first introduced in the early 90s but the technology has improved and the scales are less expensive now. There are many out there on the market ranging in price, starting with the Health O Meter BFM-687 (I just love the name of this scale - it sounds so very 1950s sci-fi) for $34.98 found at Sam’s Club stores. Going more upscale if you will, there is the Tanita Innerscan BC551 for $139.99 available online at the competitive edge.

NY Times gave both scales good reviews, when tested for accuracy they both measured within a variable range of 4 percentage points of accuracy.

Measure Up: BMI vs. Body Fat Percentage

FitSugar — Fri, 07 Aug 2009 05:50:59 -0700

BMI and body fat percentage are weight-loss terms thrown around with little explanation, so if you're confused about what they mean or which you should pay more attention to, you're not alone. Here's a brief primer to help.

BMI stands for Body Mass Index. It's a simple measure of the weight of a person scaled according to their height. You can use Fit's Calculator to determine your BMI, or follow these steps:

Multiply your weight in pounds by 703.
Divide that answer by your height in inches.
Divide that answer by your height in inches again.

A healthy BMI is between 18.5 and 24.9.

Body fat percentage is the weight of a person's fat divided by the person's weight. It lets you see how much of your body is made up of fat, and how much is bone, muscle, blood, and organs. There are several ways to calculate your percentage. Your skin folds can be gently pinched with calipers, some high-tech scales can measure body fat, and there's also underwater weighing. Many people get their body fat percentage measured if they are into sports or trying to measure their progress while losing weight. Fit women should have 21 to 24 percent body fat. Female athletes have between 14 and 20 percent.

To find out which one you should be concerned with read more.

Body fat percentage is a much more accurate measurement in determining if you are healthy. BMI doesn't take into consideration how much of your weight is muscle and bone and how much of it is fat. So that means a person can have a healthy BMI, but still carry weight in their belly, which can increase their risk for heart disease. So if you're trying to lose weight, or just wondering if your current weight is healthy, it's worth seeing someone to have your body fat percentage measured.

Move Fat From Your Booty to Your Breasts?

FitSugar — Wed, 28 Oct 2009 08:00:25 -0700

Breasts come in all shapes and sizes, but some women are just not happy with what nature gave them, or how experience (read: breast feeding ) and age have affected their chest. Some women opt for breast implants if they feel the need to augment their natural shape, but there's also a controversial procedure available for those who want to add just a little volume. It's kind of a two-for-one procedure that goes like this: body fat is removed from areas where it is plentiful, such as the booty or thighs, via liposuction and injected into breast tissue.

Concerns that re-planted fat could harden and calcify, making mammograms difficult to read, led to a couple of studies to investigate the issue. To learn what the studies found and how effective the injection technique is, read more.

One recent study found that no abnormalities appeared on mammograms, and it was actually easier to see breast tissue in breasts that were augmented with fat injections as compared to implants. Another study of 50 women, who had fat from their thighs injected into their breasts, found that the women's bust measurement only increased by a small amount. That means more injections would be needed in order to achieve the desired size, so overall, this procedure takes more time than surgical implants. The fat injection technique is pricier as well.

Add to the discussion the fact that doctors aren't sure how much fat is needed to enlarge breasts to the desired size. The fat needs to develop a blood supply and if it doesn't, it dies and goes away. If it does develop a blood supply, the only issue then is that when a woman gains weight, her breasts will grow, and if she loses weight, her breasts will shrink.

The bottom line is that although this procedure seems like a dream come true, it's expensive, time-consuming, and may not provide expected results. Maybe don't mess with Mother Nature, but invest in a good bra?

Healthy Dose Link Time

FitSugar — Mon, 19 Oct 2009 12:00:55 -0700

A healthy twist on a comfy standard: Shepherd's Pie revamped - Mark's Daily Apple
Simple fitness prop for a great workout: a wall - Fresh Fitness Tips
Musicians are cooking up low-cal meals for late night Denny's menu - FitCeleb
Remove your roadblocks to healthy eating - Shape
Tales from the frontline battle against H1N1 - Vitamin G
Taste test: three coconut waters compared side by side - Mind Body Green
Does purslane measure up to its omega-3 hype? - Nutrition Data Blog

Physical Traits Give Clues About Your Health Risks

FitSugar — Tue, 06 Oct 2009 08:00:15 -0700

There are many things we can do to enhance our health and prevent illness. Exercising regularly, eating a healthy diet, not smoking, limiting your alcohol intake, and reducing your stress can add years to your life. Who knew that your appearance and physical characteristics such as finger length and your sense of smell could let you know what health risks you might be prone to? Check out the list below from Prevention magazine.

Finger length: For women, if your index finger is shorter than your ring finger, then it means you have double the risk of osteoarthritis of the knee. If yours is longer or even with your ring finger, you're in the clear, but if it's not, do exercises to strengthen your knees, such as squats and lunges. Arthritis and finger length are both related to low levels of estrogen, so that's why the two are connected.
Arm length: Extend your arms in T-position out to the sides and measure the distance form fingertip to fingertip. If the distance is less than 60 inches, you're at a higher risk for Alzheimer's. So do activities that stimulate your brain and your body. Take a painting class, learn to play a musical instrument, play chess, or take dance lessons.

There's more, so keep reading

The Skinny On: Measuring Body Fat Percentage

FitSugar — Thu, 20 Aug 2009 05:50:09 -0700

If you're in the business of trying to lose weight, the best way to monitor your progress isn't by stepping on a scale. Since a basic bathroom scale measures your entire body weight, it doesn't take into consideration how much of you is made up of fat, and how much is made of healthy stuff like bones, muscle, blood, and organs. For a more accurate picture of your body composition, it's best to measure your body fat percentage, and here are the many ways it's calculated.

Home scales that measure body fat. They use the Bioelectrical Impedance Analysis method to measure body fat percentage. It sends a low level and harmless electrical current through your feet and uses the data to determine how much of you is fat. They are fairly accurate and easy to use, as long as you follow the directions. A scale like this will cost between $50 and $100.
DEXA (dual energy X-ray absorptiometry) scan. This test is normally used to measure bone density to check for osteoporosis, but it can also measure fat percentage. It uses two different low-dose X-rays to figure out bone mass and soft tissue mass. Even though it's super accurate and considered the "gold standard" for measuring body fat, it's also super pricey, about $100 or more.

To see the other methods, read more.

Skin fold calipers (pinch test). You can buy a set to do on your own, or have a professional take your measurements. It basically squeezes your skin folds and measures how thick you are. This test is low in cost but tends to be less accurate than the DEXA scan.
Hydrostatic weighing (underwater weighing). You sit on a scale in a tank of water, blow out all your air, and then are dunked completely underwater. The more fat you have, the more you'll float. This test is very accurate, but it can be scary for some people to submerge themselves underwater. It costs around $50.

Do you have a scale that measures body fat?

ICYMI: 4 Healthy Choices to Aid Your Fight Against Disease

FitSugar — Wed, 12 Aug 2009 03:00:25 -0700

We all know that living a healthy lifestyle full of regular exercise and well-balanced, well-portioned meals is key to fighting chronic diseases. Yet for some reason, we want the benefits of our healthy choices quantified. We want inspiring statistics. A new study, published in the Archives of Internal Medicine, once again found that four healthy habits significantly lower the risk of developing diabetes, heart disease, and cancer by an impressive 80 percent. The four healthy habits are going to sound familiar, but I would like a drumroll anyway. They are . . .

Engage in regular physical activity
Eat a healthy diet
Do not smoke
Maintain a healthy body weight

I am sure you are not surprised by these healthy habits, but only 10 percent of the more than 23,000 people participating in a multiyear study followed these simple preventive measures. Do you?

Saddle Up: Bike Fittings

FitSugar — Wed, 08 Jul 2009 10:04:30 -0700

As biking lore goes, American cyclist and three-time winner of the Tour de France Greg Lemond, along with some cycling buddies, created a formula for fitting people to bikes. The variation on frame design, due to the different frame materials, makes for distinctly different geometry from bike to bike, so a good fit depends on more than just stand-over clearance.

If you're in the market for a new road bike and planning on dropping a pretty penny for your new ride, I highly encourage you to be measured at the beginning of your search. Women tend to have longer legs and shorter torsos than men, so a fitting can help you narrow your search - although riding a bunch of different bikes is awfully fun. To see what a fitting entailed, I met with Renée Gaumond of Left Coast Cyclery to get sized up. Learn the details.

You Asked: Increased Cardio but Gaining Weight

FitSugar — Fri, 31 Jul 2009 08:00:42 -0700

Dear Fit,
I've been increasing my cardio workouts to help me drop the seven pounds I gained after losing my job. Previously I was doing 30 minutes twice a week, but over the last three weeks, I've been doing 30 minutes five or six times a week. I alternate between running, biking, and hiking. I lost a pound in the first week, but now I'm slightly heavier than I was when I started this new routine! When I look in the mirror, I do notice that my muscles have more definition, but the scale is not making me happy. My diet hasn't changed at all, so what gives? Does muscle weigh more than fat, or am I doing something wrong?
- Frustrated About Fat

Losing weight takes a lot of hard work, so it's completely understandable that the scale is upsetting you. To hear what I have to say about this read more.

When it comes to losing weight, try to think about it this way. You want to lose fat, but that doesn't necessarily translate to losing pounds as measured by a scale. Muscle doesn't weigh more than fat, it's just more dense and not as bulky and lumpy as fat. That means a pound of muscle takes up less room than a pound of fat. So by increasing your cardio workouts, you're probably gaining muscle and decreasing your overall body fat. You can tell by how you look in the mirror or by the way your clothes fit.

I know you want to see the number decrease on the scale, but remember that weight isn't an accurate way to determine how healthy and fit you are. Think about your body composition instead, meaning your percentage of body fat. Exercising will make you stronger, so you'll have more muscle and less fat, which is what you want. My advice is to keep up your fitness routine and your healthy diet, and forget about watching the scale. Keep an eye on how lean and toned you look, and that's a much better indication of your progress.