What does your % body fat mean?

           You have been working out for for a while now, you go to the gym or you run or you go for long walks and you are addressing the balance of carbs and protein in your diet. Yet one week you get on your scales your weight remains unchanged. Scales are not the only answer to measuring your progress because it does not take into account your body's composition. This is what your body is made up of, how much fat you have relative to lean tissue. By figuring out your body fat percentage you can get a better look at how your body is composed and how "healthy" you are.

              Depending on your age, sex  and how active you are the level of your body fat percentage will vary. Your body fat percentage is a measurement of the amount of your total body mass that fat, as opposed to lean body mass (muscle, bones, organs, tissues, blood, and anything else). So, for example, if you weigh 200 pounds and you have 30% body fat, this means that your body contains 60 pounds of  fat and 140 pounds of lean body mass. 

             Measuring changes in body fat percentage, rather than just measuring changes in weight, can be very motivational when you're dieting. A measurement of ones body fat percentage is a more accurate measure of your excess body weight than your BMI, or body mass index, measurement would be because this does not take into account ones body frame size, nor does it account for the amount of muscle mass a person has. However, body fat percentage is not as popular as BMI's because the skills and technology needed to measure body fat percentage are not readily available. 

Until now..

At your local wellness club you can get these body fat % measurements taken weekly, as well as visceral fat,  metabolic age, muscle mass, % body water, physique rating, BMR and bone mass. All the information you need to monitor your progress. As well as the additional benefits from being a member.

Your body requires a certain amount of fat to function properly. Fat is essential to the body as it helps to regulate temperature, provides insulation and cushioning for organs/tissues, and it is the body's main form of storage. 

There are some general body fat percentage categories that will help give you an idea of the different levels of body fat:

Acceptable levels of body fat vary depending on age and sex. Healthy body fat percentages for men and women aged 20-39 are levels between 21-32% for women and 8-19% for men; while those who are aged 40-59 will remain healthy by maintaining levels 23-33% for women and 11-21% for men; finally 60 + will be fine with levels of 24-35% for women and 13-24% for men. While athlete's body fat percentages usually range between 14-20% for women and 6-13% for men. See the chart below for more details.

How to increase your metabolism?

Is there anything we can do to increase our metabolic rate? 

"Metabolism refers to all the chemical processes that take place in the body in order to sustain life - processes that allow you to breathe,pump blood, keep your brain functioning and extract energy from your food," says Susan Bowerman, M.S., R.D., C.S.S.D. and a consultant to Herbalife. "Your basal metabolic rate refers to the number of calories your body uses each day, at rest, just to keep all your vital organs functioning."

The metabolic rate is directly related to your body composition. Every pound of body fat you have burns only about 2 calories a day. But the rest of you - your lean body mass - burns about 14 calories per pound each day. 

A big portion of your lean body mass is made up of muscle, so one of the best things you can do to increase your metabolic rate is to build up muscle through strength training. And, make sure to take in adequate protein from the diet, which helps to build and maintain lean muscle, too.

At your local Community Wellness Club your body compostion analysis will include a calculation of your basal metabolic age and metabolic age. 

Here are the facts surround five myths about metabolism:

Myth: Aging slows your metabolism.

Truth: People do tend to put on weight as they get older - but it's typically because they tend to exercise less, or less vigorously,than they used to - and that means fewer calories burned per day. As a result, loss of muscle mass can occur which reduces the body's lean body mass - which results in a slower metabolic rate. Cardiovascular exercise to burn calories and strength training to preserve or build up muscle are great defenses against age-related weight gain.

Myth: You're stuck with the metabolism you have and you can't change it.

Truth: While it may appear that there are people who eat all the time and never seem to gain, chances are they make healthy, relatively low calorie selections naturally. Many of these "lucky" people also burn more calories simply because they move more - they might fidget more, or get up from their desks frequently during the day to stretch, or walk down the hall to talk to a colleague instead of e-mailing. So, once you've made the commitment to boost your metabolism by building more muscle, use those muscles more by moving around frequently throughout the day.

Myth: You burn more calories digesting ice-cold foods and beverages than foods that are room temperature or warmer.

Truth: In a laboratory, very slight increases in calorie burn have been measured in people who drink very cold beverages. But the change is too small (amounting to about 10 more calories burned per day) to have any meaningful impact on weight loss.

Myth: If you cut calories, your metabolic rate will slow down, so what's the point?

Truth: It is true that your metabolic rate can slow a bit when you cut calories - your body's natural inclination is to try to conserve calories as best it can. But, these decreases are relatively small, and if you become more active as you lose weight, you can offset these small changes. With a combination of diet AND exercise, you can help to preserve the rate at which your body burns calories.

Myth: If you stop eating at night, when your metabolism is slower, you'll lose more weight.

Truth: When people lose weight because they stop eating after a certain time of day, it's only because they've cut their overall calorie consumption - not because they are eating their calories earlier in the day. Consuming all your calories before the sun goes down won't speed up your weight loss unless you also eat fewer calories than you need.

Why You Should Join?

If you are really serious about losing weight, you have to because there are alot of cash prizes to be won, and you definitely have a reason for this!  

If you do not have so much budget to go to slimming centers, you should join because we have ways for you to lose your unnecessary weight at the fastest, possible time!  

This competition is held in a big group, so you are not alone when you are in this process!  

BEST OF ALL, the competition period is SHORT!

Motivation & Habit

Motivation is what gets you started. Habit is what keeps you going. 

                                                     -Jim Ryun

 

Motivation. we all have it at some point. Maybe it's what brought you to this site. We all thrive on motivation. We cling on and pray it sticks around a while. Motivation truly is what gets us started OVER and OVER again. But I think we give more credit to motivation then necessary.

Weight loss is fairly simple. Regardless of what approach you take it's all about replacing bad habits with good ones. Habits are what control our lives. If you are in the habit of doing the dishes every evening after dinner, 9 times out of 10 you are going to do just that. Occasionally you will feel "unmotivated" and let them sit for an hour or two.. maybe even over night but bottom line... those dishes will wait and eventually you will have to face them!

So here you are at the beginning/middle/end of a journey to create new habits and YOU are the only person standing in your way. Maybe you are TERRIFIED. Maybe you are excited. Maybe you have no idea what the hell you are going to do! Change your focus. This journey is NOT about a number on a scale. 

This journey is about gaining health. This journey is about developing NEW habits that will give you success. This moment defines where you go from here. Be it!! Do it!! and Have success!

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Slim N Win Weight Loss Challenge Solaris Dutamas and Klang

Slim & Win Weight Loss Challenge in Solaris Dutamas and Klang , is a 4 week course providing weight loss coaching, nutrition education, tips and advice and lots of help and support. The classes are designed to help you understand how to lose weight, have loads of energy and help keep the weight off.

Unlike traditional slimming clubs, they provide more than the average ‘pay-weigh-and-go’ class. Included in the weight loss challenge is a comprehensive wellness questionnaire, professional body composition analysis and advice on simple changes you can make to improve your lifestyle.

A body composition analysis will identify individuals’ percentage body fat, how much muscle mass they have, how hydrated they are and what their metabolic age is. We have a weekly weigh and measure this is all done in private, between you and your coach and is not shared with a group.

During the challenge you can lose weight in anywhere you choose, so if you’re already have a plan that you know works for you then you can use that. Or if you need help and ideas of more effective ways to lose weight you’ll have your own personal coach to help you find the right plan for you.

Most of all, it will be FUN and we envisage it to be the place where participants will feel comfortable to come together and compete in a friendly atmosphere with one another, keep track of their progress, share knowledge and experiences, get advice on healthy eating, get necessary recognition and earn some much needed cash in this financial climate!

Make Sure All Participants Get Their Result

Regardless of what weight loss program participants follow, will meet weekly to follow up their weight loss progress, are empowered with advice on nutrition and healthy food choices covering topics like；

1. Importance of Protein, 
2. Reading Food Labels, 
3. Good and Bad Fats, 
4. Good and Bad Carbs, 
5. Understanding Metabolism, 
6. Importance of Exercise, 
7. Heart Health, 
8. Healthy Breakfast, 
9. Importance of Water, etc. 

Each week, participants will be cared for by a personal Coach, get free body scan health checks, nutrition , wellness education and group support!