Pinch Yourself Next Time You Decide to Step on a Scale

Do you know how much you weigh?  If you're like most weight conscious addicts, chances are you step on the scale everyday.  Society feeds into this obsession by measuring “progress” through scale weight:  whether it’s your doctor weighing you each visit or weight loss groups gauging your success or failure.  Even social media focuses on it being a major health factor. It is difficult to avoid all this misinformation. Scale weight is a poor indicator of progress since it only gives you a general number and does not reflect your body composition--the combination of lean body mass and fat weight.

Lean body mass has a much greater density than fat weight; muscle weighs more by volume. An analogy of this is a boulder and a beach ball with the same dimension. The boulder is more solid; hence, as a person becomes more fit, his/her fat is displaced while dense muscle is gained. The following picture shows how two men can be the same height and weight, yet one wears a size thirty-two while the other wears a size forty.
                                                                                           

If there ever was any doubt why females should not step on the scale to measure their progress, consider their monthly hormonal fluctuations. It is not unusual for women to gain five or more pounds of water during their premenstrual period, due to fluid retention. Even though it is only temporary, it does add up to extra weight on the scale. There is not an accurate scale in existence that factors in water retention; therefore, failure is eminent.
 

The best way to accurately measure body composition is through body fat testing. There are several modalities that accomplish this; though, they differ in accuracy, ease of measurement, and expense. Underwater weighing, bioelectrical impedance, bod pod (air displacement), and skinfold measurements are various methods used. Skinfold measurement is the most widely accepted testing method (outside of clinical testing) because of the consistency and high success rate of the results.  According to the American College of Sports Medicine, when performed by a trained and skilled tester, there is an accuracy of ninety eight percent. Skinfold measurement uses calipers to pinch subcutaneous tissue on three to nine anatomical sites throughout the body. The thickness of each pinch is plugged into a formula to determine a person's body fat percentage.

Knowing your body fat percentage is more important than stepping on a scale or using any chart such as the BMI (Body Mass Index).  (Click here to read last week’s post on the BMI.)  It plays an important role in a person's health, since excess body fat can lead to obesity and other related diseases.

Have you ever wanted to know your body composition?  Do you want to increase your lean body mass while decreasing fat weight?  Contact Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Why the BMI is Flawed

Do you dread the part of a doctor’s appointment when you're put on a scale and told to look straight ahead in order to record your height and weight? Then, after a quick calculation you hear the words, “You need to lose some weight, your BMI (Body Mass Index) is too high!”  You can’t believe you’re being chastised since you’ve put so much effort into working out and eating well.  You become so discouraged that you think you’ll go back to your old bad habits, since it's obviously not paying off.

Your BMI should not be the sole indicator of success or failure.  If so, I'd find another doctor. The BMI was introduced in the early 19th century by Lambery Adolphe Jaques Quetelet.  He was a mathematician, not a physician. Quetelet produced the formula to measure the degree of obesity in the general population in order to help the government allocate resources.  His BMI formula used a person's weight in pounds times their height in inches squared, then multiplied it by a conversion factor of 703.  Fast forward to June 1998, where the National Institutes of Health created BMI guidelines in an effort to make sure doctors, researchers, dietitians, and government agencies were all on the same page in regard to classifying obesity.

There are many flaws to the way BMI is calculated.  One being that it doesn't distinguish lean body mass vs. fat weight.  Also, bone is denser than muscle and twice as dense as fat.  Due to this, someone with strong bones, good muscle tone, and low body fat would have a high BMI.  Using the BMI most athletes, bodybuilders, and fitness enthusiasts, would be classified as overweight or even obese.

Taking the BMI into consideration with the older population might even be hazardous.  Generally older people have more body fat than younger people with the same BMI.  Thus, for the older population, the BMI might underestimate body fat resulting in possible health risks as one ages.

Some insurance companies charge higher premiums for people with a high BMI, even though they might be healthier and more fit than someone with a normal BMI.  It is true that a person who is overweight or obese will have a high BMI.  However, a high BMI doesn't necessarily equate to a person being overweight or even obese.

Although the BMI tends to be used because it's a simple, inexpensive method of screening, it should not be the only measurement.  Further assessments like body fat percentage, exercise routine, family history, and nutrition analysis all play an important role in evaluating health risks. Want to know your body fat percentage or how to maximize your exercise routine to decrease your body fat?  Contact Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine.  He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist.  To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!