bootcamp workout whiteboard at Fitness By Design

According to my wife, this workout from Thursday morning was brutal. One of our personal trainers, Steve Smith, agreed that it was tough.

Scalability is a great aspect to the boot camp classes. By that I mean, the workouts can be challenging to people at any fitness level. Our classes have people with varying degrees of fitness.

To get the most out of the workout people simply have to push themselves. Of course, I’m there to help with that part.

Snacks are a problem for many people trying to lose weight. Are they a dieter’s enemy? They don’t have to be.

Problems with snacks come from failing to pick, plan, and prepare for success. In our Slim Down weight loss class we address this important issue.

PICK THE RIGHT SNACKS

Picking the right kind of snack will have a major impact on your fat loss efforts. An article at www.womensabworkout.com lists 4 healthy snack options: yogurt, peanut butter (natural), almonds, and blueberries. These are great snacks and all on the list of healthy snack options our Slim Down class participants get.

A few comments on a couple of these foods.

Be careful when selecting yogurt. Look at the fat content and whether or not there are added sugars.  Some yogurt brands have added fiber, which adds to the total calories, but that’s not necessarily a bad thing. Read the ingredient list on the peanut butter jar as well. Ideally, there will be two ingredients: peanuts and salt. Not really any need for more than that.

A few more simple, healthy snack options:

• Walnuts

Loaded with healthy fats. Try a handful with an apple.

• Hard-boiled Egg

Limit yourself to a couple of these a week or remove the yolk.

• String Cheese (low fat)

Another great protein source.

• Dry Cereal (whole grain)

Good substitute for chips and adds fiber.

You’ve picked well. Now it’s time to plan.

PLAN TO SNACK

We’ve all heard it over and over, “Failing to plan is planning to fail.” This holds true with diet and fitness as much as anything. Picking the right kinds of snacks is a big part of the planning process. Another aspect of planning is working out your snack schedule.

Eating numerous smaller meals (5-6) throughout the day is a better idea than 2 or 3 big meals. Your snacks are part of this daily plan. The goal is not to let yourself get too hungry. For most people this means eating something every 4 hours or so. That means you should plan for a mid-morning snack, one mid-afternoon, and another at night. (The nighttime snack need might vary depending on your dinner time.)

You have your snack plan, now it’s important to prepare. A great plan will still fail without adequate preparation.

PREPARE TO SNACK

First part of preparing is somewhat obvious – go shopping! Stock your shelves with the right kinds of snacks (throw away the junk if it’s still in your pantry).

One of the things to stock up on is small bags or containers. Healthy snacks can still sabotage your efforts if the portions are too big. Take the time to weigh and count. Consider using some time over the weekend to get the next week’s snacks ready. The extra work will pay off all week long.

One more ‘P’ – PLANT. Stash a few emergency “baggies” at the office or in the car. These can bail you out when you’re feeling a little hungry or when the office donuts are getting passed around.

Snacks are the downfall of many dieters but they can be the key to weight loss success. Just pick,  plan, and prepare.

Local television broadcaster, Channel 6, posted an article on their website regarding American’s out-of-control consumption of sugar.

According to the AMA, we average 22 tsp of sugar too much every day, most of which comes from soda.

In our Slimdown weight loss class, we advocate the importance of keeping it simple and nutrient dense!

Eating a diet rich in natural foods, such as fruits and vegetables - the most simple, nutrient dense foods on earth - is the easiest way to avoid overdoing the sugar calories.

I often tell my class that if you’ve been religiously consuming in excess of 3,000 calories a day and you switch to eating 1,500 calories of Twinkies, you will lose weight by simply creating a caloric deficit.  However, you will get none of the nutrients necessary for your healty and satiety.

So, toss the sugar-laden Twinkie by the wayside and grab a banana!  Your health and waistline will thank you for it!

~ Kara

Not a day goes by that I don’t encounter someone who says they want to lose weight. Whether it be a client at the gym, a personal friend or family member, or the person I overhear talking in the grocery checkout line. There is always someone out there who wants to “lose weight”. However, what they usually mean is “lose fat”.

There are two commonly used measurements to indicate how “fat” or “lean” a person is: body fat percentage and body mass index (BMI). Which one is more accurate? Which one should you believe? Let’s sort out the differences and see.

What is BMI?

Body Mass Index is a measurement which assigns a numerical rating to your health based upon your weight and height. BMI is a tool used by many researchers and physicians to estimate a healthy body weight for you based upon your height. It is also used as an indicator of your health status and increased risk for certain diseases, such as type 2 diabetes, heart disease, and some forms of cancer. As your BMI increases, your risk of disease is also believed to increase.

What is Body Fat Percentage?

Body fat percentage is simply the percentage of your body weight that is composed of fat. If you weigh 175 pounds, and you are measured at 25% body fat, 44 pounds of your overall weight is fat composition. Your remaining 131 pounds is composed of lean mass (bones, muscle, organ tissue, blood, etc.).

How does BMI compare with Body Fat Percentage?

BMI may be an indicator of the connection between your weight and disease risks. However, it does not distinguish fat from muscle. BMI may give a rough estimate of body fatness – but there are individuals (i.e. muscle dense athletes) who appear overweight by the BMI standards who are not over fat. For instance, consider Joe who is 5’11”, weighs 182 pounds, has rugged muscle definition, strength trains and performs cardiovascular exercise regularly and carries little to no visible fat around his chest and belly. By the BMI chart below, Joe is overweight and at higher risk for disease. Now, compare him with Charlie. He is also 5’11” and 182 pounds, yet his midsection is soft and jelly-like, and he neglects to take part in a regular exercise regimen. According to the BMI chart, Joe and Charlie share the same BMI of 25.5. Hence, they are both considered to be overweight and at heightened risk for disease. Logic indicates that this just doesn’t add up.

From: http://www.consumer.gov/weightloss/bmi.htm

A body fat analysis would give a much clearer picture of their body compositions by deciphering what percentage of Joe’s and Charlie’s bodies are fat and what percentage is lean mass.

Keep in mind, a certain amount of body fat is necessary for your body to function properly. It’s needed to control body temperature, insulate and protect your organs, as well as provide energy storage for your body when needed.

The table below explains what constitutes a “healthy” body fat percentage:

How is body fat percentage tested?

There are a myriad of techniques used to estimate body fat percentage: DXA-scan (x-ray technology), skin fold test, bio-electrical impedance analysis, BOD POD air displacement theory, hydrostatic water tank testing. Each test form works differently and may net a slightly different result. If you choose to track the progression of your body fat percentage, what remains most important is that you use results from the same testing technique each time, so you are comparing “apples to apples”.

What’s the Verdict?

I am not discounting BMI as a useful tool when determining the status of someone’s health. However, when determining if someone is a healthy weight, I recommend the body fat percentage method because it is more individualized. It truly considers the composition of an individual’s body, not just where he or she falls on a height-weight chart. Tracking your body fat percentage can also help you determine if your weight loss goals are realistic.  If you get your body fat percentage to a healthy level, you WILL be much healthier and reduce your likelihood of disease.

Other References: www.webmd.com/diet/features/body-fat-measurement

Slim Down, the weight and fat loss class at Fitness By Design, has started.  The current session will go until June 1.  If you want to jump in this class do it now so you can get ready for swim suit season.  Email slimdown@fbdindy.com or call Kara at 574-0782.