BLOG.ELITEFITNESSJACKSONVILLE.COM
90 Day Body Transformation
Attention Elite Fitness Members and Future Members:
The Time is NOW, can YOU do it?
Among us is so soon to be the Holiday Season, and as everyone knows, this isthe most stressful time of the year. From nutrition to schedules, itall evolves from a line of stress. Studies show that people will gain anywhere from 5-10 lbs over the Holiday Season. We are "Challenging you to fight against this.
Starting September 21st, Elite Fitness will be hosting a 90-Day Body Transformation Challenge that will begin October 5th, and End on January 8th,2010. We are challenging everyone that partakes in this event to stay motivated to your goals, and produce the results you desire.
We all know that this time is very trying, and that everyone, in some manner, start to convince themselves that the new years resolution will be the time to begin, but another study show that 60 percent of people DO NOT stick with this resolution.
Elite Fitness will be rewarding you for your efforts. Whoever can show us the most results in the pursuit to the desired YOU, will be happily rewarded. Sponsored by companies such as: Bowden Eye Associates, Southside Dermatology, Planet Smoothie, American Laser Center, and so many more, there will be a 1st, 2nd, and 3rdplace winner, along with many other prizes to be given out during the judging. You can only imagine the prizes offered by our sponsors.
At Elite Fitness, your goal has always been our mission, and we aim to assist you along the way.
Members:there is a $10.00 registration fee, and $15.00 registration fee to all Non-Members. A member consists of anyone currently involved in any program offered by Elite Fitness. We will be measuring, and registering your weight, height, body fat, inches, and Body Mass Index from September 21st to October 4th. There will be follow up Measurements taking place 45 days into the "Challenge" to track your progress.
The number one rule is: No Surgery! Dedicate your time and efforts in a passionate, natural way. You can be assisted with a Personal Trainer,take the classes offered, receive advice, research in any way, but no surgery.
Remember, "Your Goal is Our Mission", so join the group, and take the "Challenge".
All of the best wishes in your pursuit,
Elite Fitness
Any questions call 904-683-3235
www.elitefitnessjax.com
Boot Camp for Beginners
with Suzy Levesque
Have you always wanted to join one of our Fitness Boot Camps but did not know where to start...then this Class is for you. We have now started a Boot Camp for Beginners. The class is at 6pm.
Call for Details: (904) 683 - 3235
Sign up for a Membership
And Save Big
Sign up for a Membership
And Save Big
Sign up for an unlimited membership Today and get access to all these fantastic classes: Boot Camp, Pilates, Yoga, Ab- Attack, and soooo much more.
Call for Details (904) 683 - 3235
ONLY
$10 Per Training Session
See Below for more info on our New TRX Training Package.
Pilates Now Available
Effie
Pilates is a body conditioning routine that seeks to build flexibility,strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do pilates regularly feel they have better posture, are less prone toinjury, and experience better overall health.
Call for Details (904) 683 - 3235
ONLY
$10 Per Training Session
See Below for more info on our New TRX Training Package.
Pilates Now Available
Effie
Pilates is a body conditioning routine that seeks to build flexibility,strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do pilates regularly feel they have better posture, are less prone toinjury, and experience better overall health.
Skinny on the Fats
Learn more about which fats can harm and which can help you find a more balanced diet and reduce your cholesterol from nutrition expert Heather Reese.
Dietary fat is often portrayed as a villain – especially when you’re talking about weight control. We always hear that you should avoid fat. And the fact that most food manufacturers make fat-free or low-fat versions of your favorite foods only reinforces the notion that fat is bad. However, dietary fat plays an important role in the body. And eating the right kinds of fat, in the right amounts, is actually healthy.
Fats contribute to the flavor, texture, odor and palatability of foods. And it helps you stay full. Dietary fat also aids in the absorption of the fat-soluble vitamins – A, D, E and K. And while the body can manufacture most fats, we rely on fat from food to provide us with the essential fatty acids – linoleic and alpha-linolenic acids. These fatty acids help maintain healthy skin, normal growth and immune function. They also aid in the prevention of many age-related chronic diseases like heart disease and Alzheimer’s disease. Other roles that fat plays in the body include
Providing energy
Supporting and protecting internal organs
Aiding in temperature regulation
Lubricating body tissue
Fat is the most concentrated form of energy. It provides 9 calories per gram, more than double the amount of calories from carbohydrates and proteins. While stored fat is the body’s largest and most efficient energy source, dietary fat is difficult to metabolize making it the body’s least favorite source of fuel.
Dietary Fat and Cholesterol
Fat is the single largest dietary factor in your body’s cholesterol levels. I will explain how fat affects cholesterol levels in more detail below. But first let me explain the different types of cholesterol. There are two types: HDL and LDL. A high level of HDL decreases the risk of heart disease while a high level of LDL increases the risk of heart disease. To put it simply you want high levels of HDL and low levels of LDL. To distinguish between the two types of cholesterol I find it helpful to refer to HDL as “healthy cholesterol” and LDL as “lousy cholesterol”.
Saturated Fats
Saturated fats are found in meat, poultry, full-fat dairy products and tropical oils. These fats can increase both your total cholesterol and your “lousy cholesterol” levels. The American Heart Association (AHA) recommends that we limit our intake of saturated fats to less than 10 percent of our total daily calories. Sources of saturated fats include:
Butter
Meat fat
Dairy products made from whole milk
Chicken and turkey skins
Palm and palm kernel oils
Coconut oil
Cocoa butter
Unsaturated Fats
There are two types of unsaturated fatty acids, monounsaturated and polyunsaturated. Monounsaturated fats reduce total cholesterol levels while maintaining your “healthy cholesterol” levels. This type of fat is a major component of the Mediterranean diet, which has received a lot of press lately. The AHA recommends that 10 to 15 percent of our total daily calories come from monounsaturated fats. They can be found in the following vegetable oils:
Canola oil
Olive oil
Peanut oil
Polyunsaturated fatty acids also help to reduce total cholesterol levels; however, they also lower your “healthy cholesterol” levels. The AHA recommends that we get no more than 10 percent of our total daily calories from polyunsaturated fats. This type of fat is found in nuts and vegetable oils. Sources of polyunsaturated fats include:
Corn oil
Cottonseed oil
Safflower oil
Sesame oil
Soybean oil
Sunflower oil
Trans Fats
Trans fat is not a naturally occurring substance. It is created when hydrogen is added to vegetable oil, which is a liquid, to create a solid substance. Once considered to be a healthy substitute for saturated fat, recent research has proven quite the opposite to be true. Trans fat has been found to raise cholesterol levels, and has been associated with an increased risk of heart disease. It can be found in foods such as vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings and many processed foods. To determine whether a food item you are eating contains trans fat look for the following ingredients on the food label:
Shortening
Hydrogenated vegetable oil
Partially hydrogenated vegetable oil
Trans fats aren't the only fat in our diet associated with health issues. In fact, they make up only 3 percent of the average American diet. Meanwhile, saturated fats, which most research indicates have the same negative health effects as trans fats, make up 14 percent of an average diet.
BUT what about product labeled “0 grams trans fat,” but it included partially hydrogenated oil in the ingredients list. Was this a mistake?
The answer is No, and a brief lesson on food labeling makes it clear why this is possible. According to FDA labeling regulations, when a product contains less than 0.5 grams per serving of certain nutrients such as total fat, saturated fat or sugars, the amount of these nutrients is considered nutritionally insignificant, and therefore is expressed as “0 grams” on the Nutrition Facts label.
Although FDA hasn't yet issued a final rule on using nutrient content claims for trans fat, companies are following labeling regulations used for other nutrients as models. So, when you see a product that contains partially hydrogenated oil labeled “0 grams trans fat,” it means the product contains less than 0.5 grams trans fat per serving.
Best Of Luck
Master Fitness Personal Trainer
Noha Soliman
http://www.elitefitnessjax.com
Dietary fat is often portrayed as a villain – especially when you’re talking about weight control. We always hear that you should avoid fat. And the fact that most food manufacturers make fat-free or low-fat versions of your favorite foods only reinforces the notion that fat is bad. However, dietary fat plays an important role in the body. And eating the right kinds of fat, in the right amounts, is actually healthy.
Fats contribute to the flavor, texture, odor and palatability of foods. And it helps you stay full. Dietary fat also aids in the absorption of the fat-soluble vitamins – A, D, E and K. And while the body can manufacture most fats, we rely on fat from food to provide us with the essential fatty acids – linoleic and alpha-linolenic acids. These fatty acids help maintain healthy skin, normal growth and immune function. They also aid in the prevention of many age-related chronic diseases like heart disease and Alzheimer’s disease. Other roles that fat plays in the body include
Providing energy
Supporting and protecting internal organs
Aiding in temperature regulation
Lubricating body tissue
Fat is the most concentrated form of energy. It provides 9 calories per gram, more than double the amount of calories from carbohydrates and proteins. While stored fat is the body’s largest and most efficient energy source, dietary fat is difficult to metabolize making it the body’s least favorite source of fuel.
Dietary Fat and Cholesterol
Fat is the single largest dietary factor in your body’s cholesterol levels. I will explain how fat affects cholesterol levels in more detail below. But first let me explain the different types of cholesterol. There are two types: HDL and LDL. A high level of HDL decreases the risk of heart disease while a high level of LDL increases the risk of heart disease. To put it simply you want high levels of HDL and low levels of LDL. To distinguish between the two types of cholesterol I find it helpful to refer to HDL as “healthy cholesterol” and LDL as “lousy cholesterol”.
Saturated Fats
Saturated fats are found in meat, poultry, full-fat dairy products and tropical oils. These fats can increase both your total cholesterol and your “lousy cholesterol” levels. The American Heart Association (AHA) recommends that we limit our intake of saturated fats to less than 10 percent of our total daily calories. Sources of saturated fats include:
Butter
Meat fat
Dairy products made from whole milk
Chicken and turkey skins
Palm and palm kernel oils
Coconut oil
Cocoa butter
Unsaturated Fats
There are two types of unsaturated fatty acids, monounsaturated and polyunsaturated. Monounsaturated fats reduce total cholesterol levels while maintaining your “healthy cholesterol” levels. This type of fat is a major component of the Mediterranean diet, which has received a lot of press lately. The AHA recommends that 10 to 15 percent of our total daily calories come from monounsaturated fats. They can be found in the following vegetable oils:
Canola oil
Olive oil
Peanut oil
Polyunsaturated fatty acids also help to reduce total cholesterol levels; however, they also lower your “healthy cholesterol” levels. The AHA recommends that we get no more than 10 percent of our total daily calories from polyunsaturated fats. This type of fat is found in nuts and vegetable oils. Sources of polyunsaturated fats include:
Corn oil
Cottonseed oil
Safflower oil
Sesame oil
Soybean oil
Sunflower oil
Trans Fats
Trans fat is not a naturally occurring substance. It is created when hydrogen is added to vegetable oil, which is a liquid, to create a solid substance. Once considered to be a healthy substitute for saturated fat, recent research has proven quite the opposite to be true. Trans fat has been found to raise cholesterol levels, and has been associated with an increased risk of heart disease. It can be found in foods such as vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings and many processed foods. To determine whether a food item you are eating contains trans fat look for the following ingredients on the food label:
Shortening
Hydrogenated vegetable oil
Partially hydrogenated vegetable oil
Trans fats aren't the only fat in our diet associated with health issues. In fact, they make up only 3 percent of the average American diet. Meanwhile, saturated fats, which most research indicates have the same negative health effects as trans fats, make up 14 percent of an average diet.
BUT what about product labeled “0 grams trans fat,” but it included partially hydrogenated oil in the ingredients list. Was this a mistake?
The answer is No, and a brief lesson on food labeling makes it clear why this is possible. According to FDA labeling regulations, when a product contains less than 0.5 grams per serving of certain nutrients such as total fat, saturated fat or sugars, the amount of these nutrients is considered nutritionally insignificant, and therefore is expressed as “0 grams” on the Nutrition Facts label.
Although FDA hasn't yet issued a final rule on using nutrient content claims for trans fat, companies are following labeling regulations used for other nutrients as models. So, when you see a product that contains partially hydrogenated oil labeled “0 grams trans fat,” it means the product contains less than 0.5 grams trans fat per serving.
Best Of Luck
Master Fitness Personal Trainer
Noha Soliman
http://www.elitefitnessjax.com
Body Fat & Weight Loss
Boot Camps are group fitness classes that promote fat loss, camaraderie and team effort. They are designed to push people a little bit further than they would normally push themselves in the gym alone. Boot Camps use bodyweight exercises like push ups, squats, suspension training and plyometrics, interspersed with running, jumping jacks, or jogging. The idea is that everyone involved works at their own pace. Boot camps provide social support for those taking part. This provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise. Participants are weighed in, measured, and given a Body Fat analysis on day 1 and again every 6 weeks.
The Cost is ONLY $99 for 6 Weeks of Training (18 Sessions)
Body Fat & Weight Loss
.
When it come to weight loss , measuring your body fat is important
to attain the purpose you want to meet. If your goal is to loss weight
or to maintain your normal weight, measuring your body fat is as important as your working out and the food you eat. Though, one
must understand that the body fat percentage is one essentials to maintain good health. Body composition is the best way to determine
if you are on the right track in terms of avoiding chronic metabolic, cardiovascular, and respiratory diseases. Body composition is very
simply separating the body into components; the fat free portion,
which consists of muscle, bones, organs, and connective tissue
(basically everything but fat), and the adipose (fat) tissue component.
Higher percentages of body fat are associated with a cluster of risk
factors known as metabolic syndrome. The syndrome is
characterized by insulin resistance, low HDL cholesterol (the good
kind), high triglyceride cholesterol (the bad kind), and high blood
pressure which results in a higher risk for developing Diabetes and Cardiovascular Disease. Excess body fat can also be associated
with gall stones, sleep apnea, complications during pregnancy, and psychological disorders such as depression, among others. Keeping
your percentage of body fat in a healthy, acceptable range is the first
step in prevention from health complications and their consequences.
The World Health Organization (WHO) separates body fat recommendations by gender and age. Adult women between the
ages of 20 and 40 should maintain between 20-25% with up to 31% deemed acceptable. Lean female athletes can range between
16-20% but must maintain 12-15% essential body fat for normal bodily
function. With each decade of age, a 1% increase in body fat is acceptable by normative standards. Because men are naturally more muscular, they should maintain lower percentages of body fat than
their female counterparts to achieve health. An acceptable body fat percentage for men ranges between 18-25%. To be at a level of
fitness men should range between 14-17%, with athletes maintaining between 6-13%. There are various methods for measuring body fat percentage that vary in accuracy, cost, and access to equipment.
These methods include hydrostatic weighing, skinfold measurements, waist to hip ratio or waist circumference measurements, and
Bioelectrical Impedance Analysis (BIA).
The "gold standard" for measuring body composition is hydrostatic or underwater weighing. It is based on the principle of buoyancy; more
dense objects will sink to the bottom when placed in water, whereas objects that contain more air and are less dense will float to the top
in a proportionate manner. Because bone and muscle are denser
than fat, a person with greater fat free mass weighs more underwater,
than a person weighing the same on a traditional scale due to a
greater percentage of less dense fat. The process of hydrostatic
weighing is simple. An individual is suspended from a scale over a
tank and instructed to forcefully expire all of his/her air out of their
lungs and then is lowered into a tank of temperature controlled water.
to attain the purpose you want to meet. If your goal is to loss weight
or to maintain your normal weight, measuring your body fat is as important as your working out and the food you eat. Though, one
must understand that the body fat percentage is one essentials to maintain good health. Body composition is the best way to determine
if you are on the right track in terms of avoiding chronic metabolic, cardiovascular, and respiratory diseases. Body composition is very
simply separating the body into components; the fat free portion,
which consists of muscle, bones, organs, and connective tissue
(basically everything but fat), and the adipose (fat) tissue component.
Higher percentages of body fat are associated with a cluster of risk
factors known as metabolic syndrome. The syndrome is
characterized by insulin resistance, low HDL cholesterol (the good
kind), high triglyceride cholesterol (the bad kind), and high blood
pressure which results in a higher risk for developing Diabetes and Cardiovascular Disease. Excess body fat can also be associated
with gall stones, sleep apnea, complications during pregnancy, and psychological disorders such as depression, among others. Keeping
your percentage of body fat in a healthy, acceptable range is the first
step in prevention from health complications and their consequences.
The World Health Organization (WHO) separates body fat recommendations by gender and age. Adult women between the
ages of 20 and 40 should maintain between 20-25% with up to 31% deemed acceptable. Lean female athletes can range between
16-20% but must maintain 12-15% essential body fat for normal bodily
function. With each decade of age, a 1% increase in body fat is acceptable by normative standards. Because men are naturally more muscular, they should maintain lower percentages of body fat than
their female counterparts to achieve health. An acceptable body fat percentage for men ranges between 18-25%. To be at a level of
fitness men should range between 14-17%, with athletes maintaining between 6-13%. There are various methods for measuring body fat percentage that vary in accuracy, cost, and access to equipment.
These methods include hydrostatic weighing, skinfold measurements, waist to hip ratio or waist circumference measurements, and
Bioelectrical Impedance Analysis (BIA).
The "gold standard" for measuring body composition is hydrostatic or underwater weighing. It is based on the principle of buoyancy; more
dense objects will sink to the bottom when placed in water, whereas objects that contain more air and are less dense will float to the top
in a proportionate manner. Because bone and muscle are denser
than fat, a person with greater fat free mass weighs more underwater,
than a person weighing the same on a traditional scale due to a
greater percentage of less dense fat. The process of hydrostatic
weighing is simple. An individual is suspended from a scale over a
tank and instructed to forcefully expire all of his/her air out of their
lungs and then is lowered into a tank of temperature controlled water.
While submerged the individual holds as still as possible
(fighting the feeling of drowning) while the weight is recorded. A
formula is used
based on recorded underwater weight to determine body fat percentage. Typical error has been measured to be between 2-3%, with sources of error that are a result of not fully expiring all the air from the lungs upon submersion in the tank, in addition to the variability in bone density
among individuals. The major setbacks to this method are equipment
and technicians are not readily available, as they are usually found in an exercise physiology lab at a college or university.
based on recorded underwater weight to determine body fat percentage. Typical error has been measured to be between 2-3%, with sources of error that are a result of not fully expiring all the air from the lungs upon submersion in the tank, in addition to the variability in bone density
among individuals. The major setbacks to this method are equipment
and technicians are not readily available, as they are usually found in an exercise physiology lab at a college or university.
Skinfold measurement is another relatively accurate method to
determine percent body fat. The technique assumes a relationship between subcutaneous (fat under the skin) and overall body fat. The measurement technique involves using the thumb and index finger to grasp a fold of skin 1 centimeters above the site being measured and placing the skinfold caliper jaws perpendicular to the fold. The calipers are marked with measurements in centimeters, that are then recorded. Up to 9 different sites are measured and recorded, with a minimum of 5 sites measured for an accurate prediction. The results are inserted into a prediction equation that takes into account age, gender, and ethnicity. This method has shown a 4% error associated with it when it is performed correctly. The error percentage increases when the site is improperly identified, use of inaccurate calipers, poor technique, or the individual does not fit norms for standard equations. Like underwater weighing, this does not provide an in-home option, but a skilled fitness professional can provide a client with accurate results using this method.
determine percent body fat. The technique assumes a relationship between subcutaneous (fat under the skin) and overall body fat. The measurement technique involves using the thumb and index finger to grasp a fold of skin 1 centimeters above the site being measured and placing the skinfold caliper jaws perpendicular to the fold. The calipers are marked with measurements in centimeters, that are then recorded. Up to 9 different sites are measured and recorded, with a minimum of 5 sites measured for an accurate prediction. The results are inserted into a prediction equation that takes into account age, gender, and ethnicity. This method has shown a 4% error associated with it when it is performed correctly. The error percentage increases when the site is improperly identified, use of inaccurate calipers, poor technique, or the individual does not fit norms for standard equations. Like underwater weighing, this does not provide an in-home option, but a skilled fitness professional can provide a client with accurate results using this method.
Hydrostatic weighing and skinfold measurements described above are
more used in a clinical setting, and are generally not a viable option
for those wanting to predict their own body composition, as they
require a skilled administrator. Common methods for everyday use
include agroup of measurements
called anthropometry that utilize height, weight, and girth
measurements. Error for these methods can range from 3-8% but offer a
cost effective and relatively easy way to obtain body fat percentage
results at home. Some will tell you that the easiest method to measure
body fat is a simple height to weight ratio, called Body Mass Index
(BMI). It is commonly used by physicians and personal trainers, but
should not be used to accurately assess an individual's body fat,
because it does not take into account fat-free density and skeletal
mass.
Contrary to some beliefs it is not a good predictor of body fat
and should be avoided for this reason. It is frequently used in large
population studies and by insurance companies, but has been found to be
an inappropriate method to assess an individual, as there is typically
large error associated with the method Waist to hip ratio's have been
extensively studied and results show that this ratio provides a
relatively accurate predictor of disease risk related to fat
distribution. Further, these studies have shown that those with excess
visceral fat in the abdominal region that surrounds the major organs
have a higher risk of developing cardiovascular and metabolic
conditions. To obtain the ratio a measurement is taken at the waist,
and then at the hip to determine circumference of both. Risk is further
broken down by gender and age, and tables have been developed to
categorize individuals into low, moderate, high, and very high risk
profiles. A more simplified, and just as accurate method is only
measuring waist circumference. The accepted rule of thumb is men should
measure no more than 40 inches and women no more than 35 inches .
The last common method is Bioelectrical Impedance Analysis (BIA). This method is quick, noninvasive, relatively inexpensive, and does not require a highly skilled technician. Scales and handheld devices have been developed for in home use. You simply input information such as age, gender, height, body type, and weight in the scale or handheld version, and either step onto the scale or grip the metal bars on the handheld. Small electrical current is passed through the body to determine percent of fat free mass. This method is based on the fact that muscle tissue is a good electrical conductor, whereas fat is not. Studies indicate a 4-5% error associated with this method, but the good news is, it is consistent in either over or under predicting fat percentage. The primary source of error from this device comes from hydration levels. If one is dehydrated, the fat percentage will report a higher value and the opposite is true for over-hydrated individuals.
Maintaining a healthy weight and an acceptable percentage of fat tissue is important in preventing disease and living a high quality, healthy life. While hydrostatic weighing and skinfold calipers can provide a more accurate result, they are not always feasible options. Using waist measurements or Bioelectrical Impedance are both effective ways to obtain an estimate of your body fat to help you determine if you are maintaining a healthy percentage that will decrease health risk(s) and thus increasing longevity.
Best Of Luck
Master Fitness Personal Trainer
Noha Soliman
http://www.elitefitnessjax.com
The last common method is Bioelectrical Impedance Analysis (BIA). This method is quick, noninvasive, relatively inexpensive, and does not require a highly skilled technician. Scales and handheld devices have been developed for in home use. You simply input information such as age, gender, height, body type, and weight in the scale or handheld version, and either step onto the scale or grip the metal bars on the handheld. Small electrical current is passed through the body to determine percent of fat free mass. This method is based on the fact that muscle tissue is a good electrical conductor, whereas fat is not. Studies indicate a 4-5% error associated with this method, but the good news is, it is consistent in either over or under predicting fat percentage. The primary source of error from this device comes from hydration levels. If one is dehydrated, the fat percentage will report a higher value and the opposite is true for over-hydrated individuals.
Maintaining a healthy weight and an acceptable percentage of fat tissue is important in preventing disease and living a high quality, healthy life. While hydrostatic weighing and skinfold calipers can provide a more accurate result, they are not always feasible options. Using waist measurements or Bioelectrical Impedance are both effective ways to obtain an estimate of your body fat to help you determine if you are maintaining a healthy percentage that will decrease health risk(s) and thus increasing longevity.
Best Of Luck
Master Fitness Personal Trainer
Noha Soliman
http://www.elitefitnessjax.com
Elite Fitness Jacksonville's Premier Boot Camp
Elite Fitness Boot Camp - Jacksonville FL Premier Boot Camp
Boot Camps are group fitness classes that promote fat loss, camaraderie and team effort. They are designed to push people a little bit further than they would normally push themselves in the gym alone. Boot Camps use body weight exercises like push ups, squats, suspension training and plyometrics, interspersed with running, jumping jacks, or jogging. The idea is that everyone involved works at their own pace. Boot camps provide social support for those taking part. This provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise. Participants are weighed in,measured, and given a Body Fat analysis on day 1 and again every 6weeks.
The Cost is ONLY $99 for 6 Weeks of Training (18 Sessions)
Boot Camps are group fitness classes that promote fat loss, camaraderie and team effort. They are designed to push people a little bit further than they would normally push themselves in the gym alone. Boot Camps use body weight exercises like push ups, squats, suspension training and plyometrics, interspersed with running, jumping jacks, or jogging. The idea is that everyone involved works at their own pace. Boot camps provide social support for those taking part. This provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise. Participants are weighed in,measured, and given a Body Fat analysis on day 1 and again every 6weeks.
The Cost is ONLY $99 for 6 Weeks of Training (18 Sessions)
Body Fat & Weight Loss
Body Fat & Weight Loss
.
When it come to weight loss , measuring your body fat is important
to attain the purpose you want to meet. If your goal is to loss weight
or to maintain your normal weight, measuring your body fat is as important as your working out and the food you eat. Though, one
must understand that the body fat percentage is one essentials to maintain good health. Body composition is the best way to determine
if you are on the right track in terms of avoiding chronic metabolic, cardiovascular, and respiratory diseases. Body composition is very
simply separating the body into components; the fat free portion,
which consists of muscle, bones, organs, and connective tissue
(basically everything but fat), and the adipose (fat) tissue component.
Higher percentages of body fat are associated with a cluster of risk
factors known as metabolic syndrome. The syndrome is
characterized by insulin resistance, low HDL cholesterol (the good
kind), high triglyceride cholesterol (the bad kind), and high blood
pressure which results in a higher risk for developing Diabetes and Cardiovascular Disease. Excess body fat can also be associated
with gall stones, sleep apnea, complications during pregnancy, and psychological disorders such as depression, among others. Keeping
your percentage of body fat in a healthy, acceptable range is the first
step in prevention from health complications and their consequences.
The World Health Organization (WHO) separates body fat recommendations by gender and age. Adult women between the
ages of 20 and 40 should maintain between 20-25% with up to 31% deemed acceptable. Lean female athletes can range between
16-20% but must maintain 12-15% essential body fat for normal bodily
function. With each decade of age, a 1% increase in body fat is acceptable by normative standards. Because men are naturally more muscular, they should maintain lower percentages of body fat than
their female counterparts to achieve health. An acceptable body fat percentage for men ranges between 18-25%. To be at a level of
fitness men should range between 14-17%, with athletes maintaining between 6-13%. There are various methods for measuring body fat percentage that vary in accuracy, cost, and access to equipment.
These methods include hydrostatic weighing, skinfold measurements, waist to hip ratio or waist circumference measurements, and
Bioelectrical Impedance Analysis (BIA).
The "gold standard" for measuring body composition is hydrostatic or underwater weighing. It is based on the principle of buoyancy; more
dense objects will sink to the bottom when placed in water, whereas objects that contain more air and are less dense will float to the top
in a proportionate manner. Because bone and muscle are denser
than fat, a person with greater fat free mass weighs more underwater,
than a person weighing the same on a traditional scale due to a
greater percentage of less dense fat. The process of hydrostatic
weighing is simple. An individual is suspended from a scale over a
tank and instructed to forcefully expire all of his/her air out of their
lungs and then is lowered into a tank of temperature controlled water.
to attain the purpose you want to meet. If your goal is to loss weight
or to maintain your normal weight, measuring your body fat is as important as your working out and the food you eat. Though, one
must understand that the body fat percentage is one essentials to maintain good health. Body composition is the best way to determine
if you are on the right track in terms of avoiding chronic metabolic, cardiovascular, and respiratory diseases. Body composition is very
simply separating the body into components; the fat free portion,
which consists of muscle, bones, organs, and connective tissue
(basically everything but fat), and the adipose (fat) tissue component.
Higher percentages of body fat are associated with a cluster of risk
factors known as metabolic syndrome. The syndrome is
characterized by insulin resistance, low HDL cholesterol (the good
kind), high triglyceride cholesterol (the bad kind), and high blood
pressure which results in a higher risk for developing Diabetes and Cardiovascular Disease. Excess body fat can also be associated
with gall stones, sleep apnea, complications during pregnancy, and psychological disorders such as depression, among others. Keeping
your percentage of body fat in a healthy, acceptable range is the first
step in prevention from health complications and their consequences.
The World Health Organization (WHO) separates body fat recommendations by gender and age. Adult women between the
ages of 20 and 40 should maintain between 20-25% with up to 31% deemed acceptable. Lean female athletes can range between
16-20% but must maintain 12-15% essential body fat for normal bodily
function. With each decade of age, a 1% increase in body fat is acceptable by normative standards. Because men are naturally more muscular, they should maintain lower percentages of body fat than
their female counterparts to achieve health. An acceptable body fat percentage for men ranges between 18-25%. To be at a level of
fitness men should range between 14-17%, with athletes maintaining between 6-13%. There are various methods for measuring body fat percentage that vary in accuracy, cost, and access to equipment.
These methods include hydrostatic weighing, skinfold measurements, waist to hip ratio or waist circumference measurements, and
Bioelectrical Impedance Analysis (BIA).
The "gold standard" for measuring body composition is hydrostatic or underwater weighing. It is based on the principle of buoyancy; more
dense objects will sink to the bottom when placed in water, whereas objects that contain more air and are less dense will float to the top
in a proportionate manner. Because bone and muscle are denser
than fat, a person with greater fat free mass weighs more underwater,
than a person weighing the same on a traditional scale due to a
greater percentage of less dense fat. The process of hydrostatic
weighing is simple. An individual is suspended from a scale over a
tank and instructed to forcefully expire all of his/her air out of their
lungs and then is lowered into a tank of temperature controlled water.
While submerged the individual holds as still as possible
(fighting the feeling of drowning) while the weight is recorded. A
formula is used
based on recorded underwater weight to determine body fat percentage. Typical error has been measured to be between 2-3%, with sources of error that are a result of not fully expiring all the air from the lungs upon submersion in the tank, in addition to the variability in bone density
among individuals. The major setbacks to this method are equipment
and technicians are not readily available, as they are usually found in an exercise physiology lab at a college or university.
based on recorded underwater weight to determine body fat percentage. Typical error has been measured to be between 2-3%, with sources of error that are a result of not fully expiring all the air from the lungs upon submersion in the tank, in addition to the variability in bone density
among individuals. The major setbacks to this method are equipment
and technicians are not readily available, as they are usually found in an exercise physiology lab at a college or university.
Skinfold measurement is another relatively accurate method to
determine percent body fat. The technique assumes a relationship between subcutaneous (fat under the skin) and overall body fat. The measurement technique involves using the thumb and index finger to grasp a fold of skin 1 centimeters above the site being measured and placing the skinfold caliper jaws perpendicular to the fold. The calipers are marked with measurements in centimeters, that are then recorded. Up to 9 different sites are measured and recorded, with a minimum of 5 sites measured for an accurate prediction. The results are inserted into a prediction equation that takes into account age, gender, and ethnicity. This method has shown a 4% error associated with it when it is performed correctly. The error percentage increases when the site is improperly identified, use of inaccurate calipers, poor technique, or the individual does not fit norms for standard equations. Like underwater weighing, this does not provide an in-home option, but a skilled fitness professional can provide a client with accurate results using this method.
determine percent body fat. The technique assumes a relationship between subcutaneous (fat under the skin) and overall body fat. The measurement technique involves using the thumb and index finger to grasp a fold of skin 1 centimeters above the site being measured and placing the skinfold caliper jaws perpendicular to the fold. The calipers are marked with measurements in centimeters, that are then recorded. Up to 9 different sites are measured and recorded, with a minimum of 5 sites measured for an accurate prediction. The results are inserted into a prediction equation that takes into account age, gender, and ethnicity. This method has shown a 4% error associated with it when it is performed correctly. The error percentage increases when the site is improperly identified, use of inaccurate calipers, poor technique, or the individual does not fit norms for standard equations. Like underwater weighing, this does not provide an in-home option, but a skilled fitness professional can provide a client with accurate results using this method.
Hydrostatic weighing and skinfold measurements described above are
more used in a clinical setting, and are generally not a viable option
for those wanting to predict their own body composition, as they
require a skilled administrator. Common methods for everyday use
include agroup of measurements
called anthropometry that utilize height, weight, and girth
measurements. Error for these methods can range from 3-8% but offer a
cost effective and relatively easy way to obtain body fat percentage
results at home. Some will tell you that the easiest method to measure
body fat is a simple height to weight ratio, called Body Mass Index
(BMI). It is commonly used by physicians and personal trainers, but
should not be used to accurately assess an individual's body fat,
because it does not take into account fat-free density and skeletal
mass.
Contrary to some beliefs it is not a good predictor of body fat
and should be avoided for this reason. It is frequently used in large
population studies and by insurance companies, but has been found to be
an inappropriate method to assess an individual, as there is typically
large error associated with the method Waist to hip ratio's have been
extensively studied and results show that this ratio provides a
relatively accurate predictor of disease risk related to fat
distribution. Further, these studies have shown that those with excess
visceral fat in the abdominal region that surrounds the major organs
have a higher risk of developing cardiovascular and metabolic
conditions. To obtain the ratio a measurement is taken at the waist,
and then at the hip to determine circumference of both. Risk is further
broken down by gender and age, and tables have been developed to
categorize individuals into low, moderate, high, and very high risk
profiles. A more simplified, and just as accurate method is only
measuring waist circumference. The accepted rule of thumb is men should
measure no more than 40 inches and women no more than 35 inches .
The last common method is Bioelectrical Impedance Analysis (BIA). This method is quick, noninvasive, relatively inexpensive, and does not require a highly skilled technician. Scales and handheld devices have been developed for in home use. You simply input information such as age, gender, height, body type, and weight in the scale or handheld version, and either step onto the scale or grip the metal bars on the handheld. Small electrical current is passed through the body to determine percent of fat free mass. This method is based on the fact that muscle tissue is a good electrical conductor, whereas fat is not. Studies indicate a 4-5% error associated with this method, but the good news is, it is consistent in either over or under predicting fat percentage. The primary source of error from this device comes from hydration levels. If one is dehydrated, the fat percentage will report a higher value and the opposite is true for over-hydrated individuals.
Maintaining a healthy weight and an acceptable percentage of fat tissue is important in preventing disease and living a high quality, healthy life. While hydrostatic weighing and skinfold calipers can provide a more accurate result, they are not always feasible options. Using waist measurements or Bioelectrical Impedance are both effective ways to obtain an estimate of your body fat to help you determine if you are maintaining a healthy percentage that will decrease health risk(s) and thus increasing longevity.
Best Of Luck
Master Fitness Personal Trainer
Noha Soliman
www.elitefitnessjax.com
The last common method is Bioelectrical Impedance Analysis (BIA). This method is quick, noninvasive, relatively inexpensive, and does not require a highly skilled technician. Scales and handheld devices have been developed for in home use. You simply input information such as age, gender, height, body type, and weight in the scale or handheld version, and either step onto the scale or grip the metal bars on the handheld. Small electrical current is passed through the body to determine percent of fat free mass. This method is based on the fact that muscle tissue is a good electrical conductor, whereas fat is not. Studies indicate a 4-5% error associated with this method, but the good news is, it is consistent in either over or under predicting fat percentage. The primary source of error from this device comes from hydration levels. If one is dehydrated, the fat percentage will report a higher value and the opposite is true for over-hydrated individuals.
Maintaining a healthy weight and an acceptable percentage of fat tissue is important in preventing disease and living a high quality, healthy life. While hydrostatic weighing and skinfold calipers can provide a more accurate result, they are not always feasible options. Using waist measurements or Bioelectrical Impedance are both effective ways to obtain an estimate of your body fat to help you determine if you are maintaining a healthy percentage that will decrease health risk(s) and thus increasing longevity.
Best Of Luck
Master Fitness Personal Trainer
Noha Soliman
www.elitefitnessjax.com
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