FAT LOSS, BODY COMPOSITION, NUTRITION & SPORTS NUTRITION
Body Composition Testing
Overall weight is a poor representation of fat loss and overall health. Body composition provides an indepth look at Fat %, Fat wt., and Lean wt. Body composition provides the information you need to lose fat weight and keep it off. PROFORM utilizes BIA for all of our testing. Testing is non invasive and takes minutes. Its a great tool to measure your progress. PROFORM has over 13 years of knowledge and experience analysing body composition and perscribing weight managment/body fat reduction programs. In my career I have been fortunate to have performed thousands of body comp. test utilizing all methods of testing including: The Bod Pod, DXA and BEI. Please checkout some of our clients stories at the bottom of this page.
Burning Fat, Crash Dieting and Fad Diets
By: Suzan Kleiner
Power of Eating
Why do you want to lose body fat? To compete in a lower weight class? Get ready for a bodybuilding contest? Improve your performance? Look better in your clothes? All are admirable goals for loss, and there are umpteen ways most to reach them. Two of the most widely used and unhealthy methods are crash dieting and fad dieting.
Crash dieting involves a drastic reduction in calories, usually to about 800 calories or fewer a day, and results in equally drastic consequences, such as the following:
Muscle and fluid losses along with fat loss. If you lost 20 pounds in 20 days, the first 6 to 10 pounds would be fluid and the rest, fat and muscle. You are not gaining anything by dropping a lot of weight in a short period of time.
Loss of aerobic power. Your body’s capacity to take in and process oxygen, or VO2max, will decline significantly. As a result, less oxygen will be available to help your muscle cells combust fat for fuel.
Loss of strength. This is a major handicap if you need strength and power for competition or to get through a workout without fizzling out.
Metabolic shutdown. Crash dieting slows your metabolic rate to a crawl. Your metabolic rate is the speed at which your body processes food into energy and bodily structures. It is made up of two interrelated factors: basal metabolic rate (BMR) and resting metabolic rate (RMR). Your BMR represents the energy it takes just to exist; it is the energy required to keep your heart beating, your lungs breathing, and your other vital internal functions going strong. Basal metabolic needs must be met. If you’re a women, for example, you spend as many as 1,200 to 1,400 calories a day just fueling the basic work of your body’s cells. Imagine the harm you are doing, to life processes by subsisting on a diet of 800 calories a day!
RMR includes your BMR plus additional energy expenditures required for the light activities of waking up, getting dressed, sitting up, and walking around. Your RMR accounts for about 60 percent of the energy you expend daily. The higher this rate, the more efficient your body is at burning fat.
Specifically, it is your RMR that slows down when you restrict calories. In a one-year study of overweight men, those who cut calories to lose weight (as opposed to those who exercised) experienced a significant drop in their RMR. One reason was that they lost muscle tissue, and RMR is closely linked to how much muscle you have. The moral of the story is that following restrictive diets for an extended period will decelerate your RMR, and you can kiss good-bye the muscle you worked so hard to build.
Crash dieting is a losing proposition all the way around. There is nothing to be gained—except more weight! About 95 to 99 percent of all people who go on such diets are likely to regain their weight plus interest within a year.
Fad diets—eating plans that eliminate certain foods and emphasize others are just as bad as crash diets. A major problem with fad diets is that they are nutritionally unbalanced, and you could be missing out on some of the key nutrients you need for good health. An analysis of 11 popular diets revealed deficiencies in one or more essential nutrients, several of the B-complex vitamins, calcium, iron, and zinc. One diet derived 70 percent of its calories from fat. Such dangerously high levels of fat can lead to heart disease.
But there are other problems too. Take the mostly protein diet (with hardly any carbohydrate), one of the most popular fad diets among strength trainers. And no wonder it’s popular! At first, it works great. You get on the scale, see a huge weight loss, and feel wonderful—until you go off the diet. Then the weight comes back as fast as it left. That is because mostly protein diets are dehydrating; they flush water right out of your system to help the body get rid of excess nitrogen. Dehydration is dangerous, too, potentially causing fatigue, lack of coordination, heat illness such as heat stress and heatstroke, and in extreme cases (a loss of 6 percent or more of body fluid) death. Even with a mere 2 percent drop in bodyweight as fluid, your performance will diminish. That is the equivalent of 3 pounds (1kilogram) of water loss in a 150-pound person. Even though very low-carbohydrate diets do help you lose more pounds faster, the research is clear that the diet is incredibly one monotonous, and virtually everyone goes off the diet and gains the weight right back and then some—not much of a solution for a lifetime, or even the next year.
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Body composition is very important for optimal health. Knowing your body composition (fat wt. vs. lean wt.) is the only way to accurately prescribe caloric intake. Weight alone is not a good indicator of optimal health or performance. Common issues "I workout all the time and eat healthy why can’t I lose weight."? "I lost weight but it keeps coming back?" Let me help you understand "why" and educate you in a way you will be able to understand and be able to apply to real life. This program takes the “thinking” out of nutrition/weight loss and provides you with exactly what you need to do how to do it. Body composition testing and nutritional consultations include: Bio Electrical Impedance body fat test, Body composition tracker, individualized nutritional packet (packet includes: individualized caloric/macronutrient intake based on body fat %, resting metabolic rate and activity level, menus consisting of thousands of meals based on you caloric needs, real life nutritional strategies), consultation are approx.. 1.5 hours. Consultations can be done in your home*, online or at SouthSide Fitness. Consultations are avialble in a few different versions. Please contact us for more info.
ONLINE (Skype) NUTRITIONAL CONSULATIONS ARE
Sports Performance Nutrition Consultations
Body fat is one of the top factor in increasing overall performance and health. Body composition and nutrition are the “Missing Pieces” in athletic development. Athletes tend to train without the proper nutrition and care for their bodies. This neglect will affect the athletes’ body composition by causing decreased performance and overall health. Sports Nutrition Consultations include: Information on what to eat/drink and when, supplements, protein, the importance of carbohydrates, muscle glycogen depletion and repletion, individualized hydration sheet, and hydration techniques. Sport Nutrition presenations are a great way to get your team or organization on the same page when it comes to preparing for practices, games and tournaments.