The Scale and other indicators

Sometimes you stand on the scale and you are depressed because after all the input you have put in this past weeks, the numbers are not just favorable. If you are using regular scales, they would only show you your weight as at the time you are weighing.

Sometime in May of this year, my friend put together a hangout for our weight-loss support group were she invited an Exercise Physiologist, gym instructor and Karate Trainer to come educate us on how weight loss is far beyond the numbers we see on our bathroom scale.

I remember taking notes that day and wondering what all this was all about. I also remember the Exercise Physiologist asking if i was an athlete from the indices i had and i simply smiled…………considering were i was coming from. He explained to us that if weight loss is done the healthy way, you need to consistently measure your progress with several other indices besides the  scale weight. For example, it is advisable to work towards a high percentage Skeletal Muscle percentage and a lower Body fat percentage as this ensures you keep the weight off. This is achieved with a combination of cardiovascular exercises and strength training.

I promised to write on this in May but i never got around to doing this. Sorry to all my readers.

I decided to keep a spreadsheet to constantly monitor my progress. Here is my progress report………..

	BODY COMPOSITION INDICIES	DATE:26/5/12	DATE:8/9/12	DATE:10/10/12
1	WEIGHT	80.6Kg	74.9Kg	74.3Kg
2	BMI – BODY MASS INDEX	26.9	25	24.8
3	BMR – BASAL METABOLIC RATE	1612	1571	1554
4	BODY FAT%	32%	26.1%	27%
5	SKELETAL MUSCLE	30.8	33.6	33
6	VISCERAL FAT	5	4	4

To some, all these jagons do not make sense but as i always advice my friends, the internet is the best resource ever discovered, all you need to do is simply use it. Why surfing the net, i decided to gather from several sites and put down a summary………i hope you find it useful.

Body Mass Index BMI

Body Mass Index (BMI) is a relationship between weight and height that is associated with body fat and health risk.

BMI	Category
Below 18.5	Underweight
18.5-25	Normal
25-30	Overweight
Over 30	Obese

 

Basal Metabolic Rate BMR

Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits. It is the rate at which the body uses energy while at rest to keep vital functions going. This number is the amount of calories your body burns from doing nothing.  So if you slept all day, this is the number of calories your body will burn with virtually no physical activity.  What determines your resting metabolic rate?  Your age, diet, muscle and fat mass, and general health.

Exactly a year apart……….. Grateful to God

Percentage Body Fat

The body fat percentage of a person or animal is the total weight of fat divided by total weight; body fat includes essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3%–5% in men, and 10-16% in women

Healthy Body Fat Guidelines*: 

Age	Women	Men
20 – 39	21% – 32%	8% – 19%
40 – 59	23% – 33%	11% – 21%
60 – 79	24% – 35%	13% – 24%

 

 

Skeletal Muscle

Skeletal muscle is defined as the type of muscle you can see and feel.  When you exercise or lift weights, its the skeletal muscle mass you are building.  The more muscle you have, the more calories you will burn.  Increasing skeletal muscle mass can also help you prevent “rebound” weight gain after a diet or exercise program.  Your metabolism rate is greatly affected by your skeletal muscle mass.

 

Skeletal Muscle Chart

 

Visceral Fat

Visceral fat is the fat that surrounds your vital organs on the trunk and stomach area of the body.  Visceral fat is the fat you cannot touch or feel externally.  It lies below your muscle wall.  People with unusually high visceral fat will be older men ( beer belly).  High blood pressure, heart disease and type 2 diabetes is often associated with high levels of visceral fat.

Low Risk Visceral Fat Rating – (1-12)  << You want to be here!
High Risk Visceral Fat Rating – (13-59)

 

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