What is Body Fat?

big guy weighing himself in the morning and shocked by what he sees

What is a better indicator of health and fitness success – how much you weigh or what your body fat percentage is? Many people don’t like thinking about their fat but its an important factor to be considered when working on your fitness.

Body fat is a measurement used to indicate health. There are a number of ways to measure body fat, all differentiate between your body fat vs your lean mass. Lean mass is everything but the fat, your blood, tissues, fluids, bones, muscles, everything else. When you jump on the scale you are measuring everything, which is not a great indicator of health. Think about a bodybuilder, they may have lots of lean mass and not much fat mass, but they will weigh more, likewise, a person who is thin with low body weight may have higher fat mass and may not be as healthy. Fitness professionals use it to determine goals for clients and how to approach training.
When looking for a professional to read your body fat, keep some limitations in mind. There are many types of body fat tests, and some tests are more accurate. Tester experience is a must. Tests can be less accurate due to your hydration levels, when you worked out last, who is performing the test, and the amount of sites taken (depends on test). The best way to get an accurate picture of your body fat is to begin with one tester, one method, and stick to it. Measure at the same time of the month and same time each time you test.

Following these guidelines will allow you to track your progress in a more controlled environment. Remember, bottom line is, if you are moving, you are on your way to health!

Failing To Success

Have you ever experienced sighs, rolling of eyes, or underhanded “not again” comments when you announce to those closest to you that you are embarking on a new fitness goal? Well, take note.

When trying to form a new lifestyle it is important to go after your dreams. Some dreams may be weird, or hard, or nearly impossible, and those that know you best, know it will be a rough, if not, wild ride before you are done, but do it anyway, and for god’s sake quit listening to them! I am not suggesting you quit your day job, move to a faraway land, and forgo all responsibilities.
If you are dealing with a friend or family member who is working hard toward a goal and failing, or if you are the friend who continually tries, but are having trouble getting it off the ground over and over, take note. Failing is reaching for success.

By repeating an activity even if it seems we are not reaching our goals, we are creating pathways in the brain that reinforce our goal. These pathways become stronger the more they are used and soon it becomes second nature.

Today look back and take stock of the failures you’ve had. Can you see a pattern? Can you see progress (remember to look at the big picture)? Can you see where you may need work? If these questions seem daunting, hire a professional in whatever area you are working to change who can help you sort through your ideas.

Once you’ve got your track record you can limit your obstacles based on past experience, draw new confidence based on what you have been able to overcome, and begin again armed and ready when your best buddy rolls their eyes and exclaims, “Not again!”

What Makes You Happy?

Being happy has far reaching consequences. What makes you happy? Have you ever thought about that? I mean really thought about it. Right now today what makes you happy? What brings a smile to your face and warms your heart?

Many times we are looking outside ourselves for the experience of happiness. We may feel like if only I could be more like or do such and such better I would be happy. Many claim if only I had ____ (that car, the bigger house, more money) I would be happy. Many times what we think makes us happy is really good marketing.

In this time of economic crisis it is a great time to ask yourself what makes you happy, truly happy to the core of your being. As the world checks it’s desires its a great time to look deep inside yourself and find what truly makes you happy each day and set about participating in and enjoy being happy each day.

I realized I hadn’t thought too much about what truly makes me happy and I certainly wasn’t doing something each day to create happiness in my life. Now my experience has been that it is very simple things that make me happy, a cup of tea in the sunshine, flowers, bird song, slow sunsets with a friends, watching my kids play, simple stuff.

Some may say happiness is a byproduct of life, and that may very well be true, but I don’t see anything wrong with going out and bringing it into your life everyday.

Be Happy, Lose Weight

How often do you think about being happy with your life and yourself and as a result you lose weight?

How often do you think about being happy with your life and yourself and as a result you lose weight? A recent article in the Journal of Consumer Research makes the point that being happy can help us see the big picture. Participants were better able to think abstractly therefore enhancing their ability to reach their goals and stay motivated.

Laymen terms – if you are happy you will see beyond crisis right in front of you. You’ll be better able to hold the vision of your desired weight, running time, speed and the efforts it will take to get you to your desired point.

If you are happy you will be able to focus more effectively on what to do in the short term to reach the larger goal. A direct result of being able to hold the big picture of what you ultimately want in your mind when taking smaller steps toward completion of the goal.

You’ll train harder and maybe longer and definitely more consistently if you are focused. When you examine the contents of the fridge you are more likely to choose healthy options if you are happy than if you are looking for emotional comfort in your foods.

So start today and take steps to make yourself happy. Surround yourself with activities, things and people that make you happy to reach your fitness goals.

References:

Labroo, A. A., & Patrick, V. M.(2009). Psychological distancing: Why happiness helps you see the big picture [Abstract]. Journal of
Consumer Reserach, 35(5), 800-809.

Pawlik-Kienlen, L. (2009, March/April). Happy pictures on the fridge will help you lose weight. Spirituality & Health, 30.

Self-Responsibility – Its Your Health and Up To You!

Each year millions of Americans decide to lose weight. They jump on the treadmill January 1st and find out its hard. Really hard to change their lifestyle. So what do they do? They quit. They throw up their hands, shake their heads, turn around, and give up. This cycle creates multiple issue for the individuals; not to mention loss of confidence, happiness, and a lower sense of accomplishment. Who is the primary person at the center of this process? Who is the one person who controls the outcome? Who is the person with the power? YOU.

Each year I see many individuals who come in excited, ready for change only to leave six weeks later exhausted, defeated, and disgusted. Hmmm… seems to me we may have misunderstood the work effort involved. Who told you lifestyle change is easy? If the process is going to work you must take responsibility for yourself. No one else is going to do it for you. You can become healthy, you can take the time to take care of yourself. You can do this. You just have to start somewhere. Why not start by walking right now. One foot in front of the other, moving toward your goal of better health.