How to find your percentage of body fat?
Published March 19, 2011 | 
One of the most accurate methods of analysis of the body composition (available in Russia) – measurement of the skin fold. The analysis of the body composition shows the distribution of your weight: what is the proportion of fat and what is the proportion of all the rest.
Such analysis can be done in some fitness centers and fitness clubs.
Some of the ways of this test are very simple, some are more complicated. Here are some of them:
Measuring the skin fold thickness
This method is quite simple. With a special tool resembling a caliper, your skin fold is tweaked and then according to the scale on the tool you can find out its thickness. The “Tucks” are done in the abdomen, the upper area of the back, chest and thighs. Then the obtained data are substituted into special formulas and get the specific percentage of body fat accumulation.
Of course, this technique is inferior to the accuracy of the latest high-tech methods of analysis, such as computed tomography. Compare the CT scanner provides a clear visual picture of fat and non-fat tissues, so the reliability of evaluation by the CT is incomparable with any single method. However, for the sake of truth it is necessary to say that the procedure itself is so expensive and so complicated that is barely used in sport.
The measurement accuracy by tweaking the skin fold is largely dependent on who conducts the procedure. Of course, it is better that you were in the hands of an experienced person, and not the novice trainee. In any case, the measurements should be done at the same specialist. In the end, even if he is not the-best of the best, you’ll at least get the results with the same degree of error. Next you will have to compare the results of different measurements in order to understand whether there is any real progress in losing your body fat.
A simple weighting will not give you the answer to this question. If you exercise, your weight may increase due to the muscle growth. And then weighting will give you the reason for unnecessary panic: I train so much but my fat layer only increases! Another case is also possible. You train, but methodically wrong. As a result, your fat layer keeps coming and you write off your weight gain at the expense of the muscle growth.
Here you have a conclusion: even if the method for measuring the skin folds is not so accurate, nevertheless it is able to really help in assessing the correctness of your athletic endeavors.
Motivation in fitness training
Published March 19, 2011 | The desire to have a beautiful balanced muscle with minimal fat is not fundamental in fitness. Much more important is tendency for methodical purposeful work.
First of all, make a note for your workout in your daily plan. You do not have time for classes? This is the most common reason for not training. Do not let laziness win up. Think about the fact that you always find time for something pleasant.
Persuade your friends or family members to train together. It is scientifically proven that couples involved in sports together, train more consistently and effectively.
Put yourself for achievable goals to see some progress in achieving them. Do not put a task to lose weight for 20 kg per month. It is difficult to achieve and is harmful to your health. Start with a goal to lose 5 kg. Set the date for checking the results for a certain period of time.
To begin let the kernel of motivation will be a purely strength result – what weight you have overcome in a particular exercise or how many repetitions and sets you have done.
Do not hurry! You’re doing something favorable, steadily moving toward the goal and it means that you do not lose time in vain.
Measure your success by the pleasure that you get from training. Do not compare yourself with anybody and do not compete. You are fighting with yourself. To fight your laziness, disbelief and weakness is the biggest victory that can only fall to human’s lot.
Weight loss – inert fat burning
Published March 19, 2011 | Did you know? With the end of the cardio “burning” of the body fat does not end. By inertia, it lasts another couple of hours. Hence the main task of the after training meal: Do not disturb! In fact, in the process of cardio your body had secreted a lot of “fat burning” hormones and enzymes. Malnutrition can easily block both. As a result, the important “inert” fat burning will end with the last fork that you put in your mouth.
So, you need the so-called “Slow” carbohydrates. Why “slow”? Because “fast” cause the insulin burst, and insulin immediately terminates any “fat burning”! “Slow” carbohydrates do not have such an effect. And yet. Cardio is always the risk of destroying your muscles. Remember the marathoners! The tired muscles of your body use extra fuel. So, you need to add “fast” proteins. They rapidly increase the level of amino acids in blood and brain immediately gives the command “lights out!” to the “Burning” of muscle.
Tuna and beans.
Recipe by Laura Kreaval
1 serving
1 can of tuna, canned in water.
1 / 4 cup of hot sauce
3 / 4 cup of canned beans
Salt and pepper to taste
1 cup of chopped lettuce
In a bowl, mix tuna, beans and sauce. Add salt and pepper. Arrange on a plate some salad leaves and top with the remaining ingredients.
Ingredients:
330 calories,
42 g protein,
32 grams carbohydrates,
3 grams of fat.
CHICKEN & PASTA
Recipe by Laura Kreaval
1 serving
2 tbsp. of lemon juice
1 tbsp. of grated garlic
1 tbsp. of thyme or basil
Salt and pepper to taste
150 g of chicken breasts, cut into strips Vegetable oil
Preheat the oven. Cook the pasta according to the package directions. At the same time, mix in a bowl the first five ingredients. Grease the baking oven with the oil, put on it the chicken stripes and pour on top the just cooked sauce. Cook the breasts for 4-5 minutes, then turn again, pour the sauce and leave in the oven for another 6-9 minutes. Do not forget the sauce! Cut the breasts into strips and place on a plate of pasta.
Ingredients:
352 calories,
41 g protein,
31 g carbohydrates,
6 g fat.