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Entries in Body Composition (6)


7 Laws of Fat Loss

What does it take to succeed at fat loss?

So often, people begin a weight loss journey on a whim, simply grativating to the activities and choices that worked for them years ago or that others seem to be using. 

In healthy transformation, however, our objective is to shift our body composition toward lean mass. This requires much more than trying the latest fad, taking a heavily marketed pill, or even eating less and exercising more. We do well in this case to actually understand the principles of fat loss physiology.

Read on to learn the essential laws that govern your body's ability to shed fat.

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6 Unexpected Outcomes of Metabolic Testing

Everyone wants their own “perfect plan” for personal health and fitness goals. Wouldn’t it be helpful, after all, to have in hand a plan that easily and succinctly dictates how often you should exercise, which exercises you should do, how much food you should eat, and what types of foods are best for you, etc.?

The difficult part? You won’t have these answers or a “more perfect plan” until you understand your metabolism. Everyone’s metabolism is remarkably different, and what works for one individual may be detrimental to another. 

In order to have certainty that a plan is right for you versus guessing it might be, you need to know more about your metabolism. Until you’re truly healthy on the inside, you can’t look or feel your healthiest on the outside. Because you can’t see those inner dimensions of health, they must be measured. By knowing more about how your body functions, you’ll be able to more perfectly nourish and move your body to get the results you seek, making the most of your time and efforts.


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How to Optimize Exercise for Better Body Composition

Transforming your body is no easy task. The food shopping, meal prep, meal timing and food tracking can be more tiresome than the workouts for many – not to mention the right supplements, strict sleep habits, and careful avoidance of tempting social pressures. 

But what about those workouts? 

Raise your hand if you’re exercising regularly but seeing little or no changes in your body composition. Let me tell you that I’ve been there too. 

No doubt, achieving and maintaining optimal body composition is a huge endeavor. It requires walking that fine line between metabolic and mechanical stress (appropriately challenging workouts) and adequate recovery (nourishment, rest and recovery activity). 

The major positive here is you’ve already got time set aside for exercise. That’s often half the battle. Now let’s talk about optimizing your gym time - and your body comp transformation!


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Body Comp, BMI and BIA 

Written By Tom Nikkola - Director of Nutrition and Weight Management

What do you weigh? If you’re like most Americans, you know because you just checked it sometime in the past few days. Do you know your body composition, or your body mass index (BMI)? Chances are, you’re not sure. Your doctor may have told you what your BMI was the last time you met with him or her, but you didn’t pay much attention. If you do know your body composition, it’s likely because you had it measured by a health and fitness professional who spent some time explaining where you’re at and what it means.

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Waist-Hip Ratio: The Block, Apple, Pear and Hourglass

How much do you weigh? What is your percent body fat? How about your waist-to-hip ratio? Chances are, you know the answer to the first question. You might have an idea on the second. But, there’s a good chance you don’t know the answer to the third question. Waist-to-hip ratio (WHR) is not talked about too much, but its value in identifying disease risk could be greater than most people realize. If you look around, you’ll notice a growing percentage of the population, both men and women carrying their weight in their midsection. Carrying extra weight in the stomach has always been common in men, but it’s becoming more common in women in recent years as well. It’s even becoming more prevalent in teenagers. The hourglass shape common in females in the past is far less common today. Aside from a change in physical appearance, the transformation in body shape means an increased risk of several diseases.

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BMI: Does your weight really matter?

Few people in the United States would argue that we’re an overweight nation. Most people are familiar with the statistics that suggest 1/3 of the population is obese and another 1/3 is at least overweight. These statistics mainly come from height and weight data, which is used to compute body mass index levels for these individuals. Body mass index (BMI) is one of the most...

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