Fitness tips and training methods, this video focus' on body fat percentage.
Read the full transcript »
Darin Steen: Hello there! Darin here from fatlosslifestyle.com here, to talk to you about a very, very important topic, and that is, don't trust the scale. I see so many of my clients, and I used to do it 20, 30 years ago when I was uninformed, no offense, but the scale brings bad news, and that's not good. We are emotional creatures, when we just use the scale to see if our fitness fat loss program is working, our muscle building program is working, bad news comes, and you need a little bit more information than that. You see, the body is made up of 60-65% of water, that is, take an average 150 pound man or girl, that's 100-110 pounds of water inside you. You see, that water is transported in and out of cells, in and out of fat, in and out of muscle. You are counting on so many things. What time of the month it is for the girls? How much salt you had in your meal last night? What type of carbs you ate yesterday? There are so many things changing that your body is shoveling water in and out, all that weight of water. I forget how many pounds you get on the water weights, three or four, so you can imagine how our scale weight can fluctuate. You just can't use the scale. And the other thing is, our eyes are blind, when we start to really focus on changing our body and our lifestyle and our life, we hyper focus on our body. We are looking at our midsection in the mirror and we sort of get those blind eyes like an anorexic person, we really aren't a very good judge of if things are really working or not. Three things that you can do if you want to judge better whether your fitness fat less nutrition program is working, and that is the way your clothes fit, commonsense. We wear the same clothes, the same way. Don't wash your blue jeans and then wonder why they are tighter, but wear the same clothes, and if they feel looser around the waistline, and you feel like you are more loose and you have a little more room in them, then your program is going pretty good, you are losing some fat. And you are taking up less space in the room, that's what you want. Even though you lose fat, when you get smaller, you appear bigger, because body building is an illusion, and it's about seeing the shape of the muscle as the fat melts off, and that's what I am going to show you how to do. The second way is to use the scale and the tape measure, a cloth tape measure that a seamstress will use. Parallel to the floor, right to the navel, the same tightness every time. That and a scale weight combined together will give you a little bit more information. If your scale weight stays the same and that measurement around your waistline at the navel goes down, that means you are gaining muscle and losing fat. If your scale weight stays the same and the measurement goes up, then that means you are losing muscle and gaining fat. So it gives you a little bit more information than just the scale. So we have got the clothes, the first one. The second is the scale and a cloth tape measure. And the third thing is a little bit more precise, is a one side Skinfold Caliper Testing Kit. I don't sell them, but you can find them anywhere online. Bill Phillips' 'Body For Life' turned me on to it 20 years ago. Just Google search Skinfold Caliper Test. They are about $10, $11, $12, $13. They are invaluable. All you do there, it's so simple, all you have to do is read the directions. It takes one minute. One side, go to your right hipbone, see how many millimeters thick it is. Do it three times. Take the average of those three readings. Plug it into a formula. Mine is 11 millimeters thick right now. Your age, 44 for me. And it says that I am at, then you get your body's fat percentage. For me, it comes up to 11% right now. That's a little bit high for me. I am not really proud of that, but it's coming down pretty quickly right now to get ready for the fitness season which kicks in, pretty much in about a month. So my interval cardio, things are going really well, so I kno
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline.