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At the highest level of professionals sports, open dialogue between coach and athlete is paramount. Professional athletes want to understand what they are doing. For Fitzgerald, the result sheet is essential in the education process. The InBody provides outputs that Fitzgerald can tie to his diet plans and workout plans. Two areas of focuses are on nutrition and conditioning. His goal for all his players is to maintain a balanced, strong body so that they can stay on the ice. Fitzgerald uses lean body mass to set targets for each of his players to maintain during the season. As the number increases or decreases, he can relate it back to what they are doing for nutrition. "If you eat more higher sources of protein, it’s going to keep lean muscle mass on, you’re not as susceptible to soft tissue injuries and you keep that lean muscle. When one leads to the next and they’re intermingled, it brings more relevance to what I’m saying. It’s full circle." This helps reinforces the importance of diet and supplementation. Fitzgerald uses the Segmental Lean Analysis section on the InBody result sheet as a guide to help the athlete better understand their body. Most hockey players are asymmetrical because they usually shoot a hockey puck off their dominant leg, working one side of the body significantly more than the other. A hockey player might not feel like they are physically unbalanced, especially if they are performing well. But an asymmetrical body can be vulnerable to injuries. “Looking at the segmental analysis you’re able to tell them that’s why that happens. That single leg and single arm work I have you do – that’s why I have you do that work. We want to be able to balance those two things out. It’s never going to be perfectly balanced but we try to keep them a little more balanced than they are. 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Your Body and You: A Guide To Body Fat https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1498456184420-X1HAA2G8NA1A9DXH335T/image-asset.png Blog - Your Body and You: A Guide To Body Fat https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1498456285756-A88NT94E933B5E5REXHJ/Sloane+Stecker+NYC+Physical+Therapy Blog - Your Body and You: A Guide To Body Fat Remember how as a kid, you spent a lot of time running around at school? Walking from class to class or from home to a friend’s house (or anywhere before you could drive, for that matter) - when you’re younger, you were always moving. Fast forward to today, you’re now the Employee of the Year who rarely gets out of the office chair, drives to/from work, goes home and sits some more, but you’re still eating like you’re in your teens and twenties. You get the picture: You move less, but your eating habits often remain the same. Combine this with muscle loss due to inactivity, which lowers your metabolism, and you’re on a surefire path to gain body fat as you age - but because of your lifestyle, not your age. How You Lose Body Fat So how do you battle the extra bulge? This is one of those things in life where you’re already aware of the (sometimes painful) truth but your mind still wants to believe in a comforting lie, like blaming your weight gain on slow metabolism. Eat less. Move more. Right? No crazy crash diets, no insane workouts, and no “weird tricks.” But we can all agree that it’s not as simple as it sounds. Nevertheless, you have to take it one (actionable) step after the other if you want to become a better version of yourself and improve your health. WHAT IT MEANS TO EAT LESS While calorie counting may have its own set of controversies, the evidence supports that generally speaking, aiming to be in a caloric deficit simply works. It’s the basis of nearly every responsible and effective fat loss dietary plan. However, eating less (get ready, this is important) doesn’t mean starving yourself. Simply axing hundreds of calories out of your diet all at once, without considering what you’re cutting and why, will make eating less extremely difficult to maintain in the long run. Being more mindful of the quality of calories and macronutrients that you eat is absolutely essential. Why? For far too many reasons to get into here, but for one salient point, consider the difference between a cup of white rice vs. a cup of brown rice. RICE VS. RICE https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1498456346942-WUIH4D88OSQSS8W5ZIZV/Sloane+Stecker+Physical+Therapy+Westchester Blog - Your Body and You: A Guide To Body Fat Most people will agree that brown rice is “healthier” than white, just as most people judge brown bread to be better than white. However, according to the US Department of Agriculture, the caloric difference between a cup of white rice and brown rice is effectively nil; if anything, the “healthy” brown rice actually has more calories than the white rice. “Ha!” you say. “If all that matters is calories and being in a caloric deficit to lose body fat, then by your own logic, shouldn’t I be eating white rice?” Not quite. White rice has been processed, meaning it takes less time and energy for your body to digest and absorb it, which results in the majority of calories contained in white rice becoming available for your body to either use or store as fat. Brown rice, by comparison, requires more energy to digest, and although on paper it has more slightly more calories than white rice, you actually absorb less energy from brown rice, and if calories/fat loss is a concern, this is a good thing. Research suggests that processed foods, like white rice, can be a factor in weight gain. Secondly, because processed white rice is easier for the body to absorb, it causes blood sugar levels to spike, and then drop dramatically. In some people, low blood sugar can trigger a series of events in your body that results in your body sending you signals to eat more food - to correct the low blood sugar levels - which, from an energy standpoint, you don’t actually need. This doesn’t happen with unrefined/unprocessed grains like brown rice, which have a much slower and more controlled effect on your blood sugar levels. https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1498456383600-RRIIA9D8HAG8SNQYOW30/Sloane+Stecker+New+York+City+Physical+Therapy Blog - Your Body and You: A Guide To Body Fat All this is to say: processed foods might have less calories than whole foods, yes, but processed foods don’t make you feel as full for as long, leading you to take in more calories even if your body doesn’t need them. And, as we’ve already seen, taking in more calories than you need causes you to gain body fat. This is just one example, but it serves to show how, even when the caloric content of food is near identical, quality matters. Higher quality food can make you feel fuller for longer, making it much easier to control your diet. Lower quality food can trigger overeating, and ultimately, fat gain. WHAT IT MEANS TO MOVE MORE Abs are supposedly made in the kitchen, right? This phrase is designed to educate people that they can work out as much as they want, but without proper nutrition, much of the hard work put in to lose fat will go to waste. There’s a lot of research that backs this up. A meta analysis on the relationship between fat mass and physical activity on children concluded that being active alone doesn't necessarily result in weight loss. Another study concluded the same thing, this time among adults. So should you ditch your gym membership and hang out more in the kitchen instead? Not so fast. Exercise has a ton of benefits in addition to preventing fat gain. For starters, it helps you sleep better. And as mentioned earlier, getting quality sleep regularly is linked to reduced visceral fat levels. Healthy habits often work together like that. https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1498456435464-C43JM8YJV59VZWRAEJIC/Sloane+Stecker+Physical+Therapy+UWS Blog - Your Body and You: A Guide To Body Fat Furthermore, another meta-analysis on diet and exercise programs for weight loss found out that combining diet and physical activity is more effective for weight loss over 12 months than interventions based on diet or physical activity alone. And if you want to do something specific to fight visceral fat, the findings of this study suggest that physical activity is more likely to work against visceral fat if you favor cardio (aerobic) over other forms of exercises. This systematic review on the subject nods in agreement too. So what type of cardio works best against visceral fat? HIIT (high-intensity interval training), like what’s done in most CrossFit programs, is your best bet. This study revealed that 3 sessions of HIIT (20 minutes per session) for 12 weeks resulted in a 17 percent reduction in visceral fat. Furthermore, two weeks of high-intensity aerobic interval training has been shown to increase a woman’s capacity for fat oxidation. SO ARE YOU REALLY LOSING FAT? How do you know that you’re on the right track to lose body fat? Monitoring the scale? Not really. Changes in body weight aren’t exactly an accurate reflection of your progress. A pound of fat weighs the same as a pound of muscle or water in your body. On the other hand, most body composition analyzers can figure out your lean body mass and fat mass at the same time, but many lump all types of fat into one “fat mass component” ignoring the distinction between visceral and other types of fat. The Bottom Line There’s a lot to know about body fat. The interplay between nutrition, dietary strategies, exercise regimens...it’s enough to make anyone’s head spin. Plus, once you factor in the role of genetics and environment on obesity, losing body fat can seem like an overwhelming challenge that you’re powerless to achieve on your own. That shouldn’t be the message you take away here. Knowledge is power, but it shouldn’t over-complicate the challenge at hand. The reality is, for the vast majority of people, fat loss is something you can have a significant degree of control over by finding a diet and exercise regimen that helps you control their levels and fits naturally into your current lifestyle. It’s true, the battle against body fat goes beyond the fat that you can see, and it goes beyond what a scale can measure. Surface level skin fat only tells half the story of risks associated with excess body fat. If you rely on appearances only, you may be putting yourself unknowingly at risk. Visceral fat can be lurking inside of you, wreaking havoc on your body. Ultimately, researching methods and devices that accurately measure body fat is a good start. It will make you more confident that you’re heading towards the right direction, and not just blindly following programs that promise you’ll lose x amount of body fat in x days. *** Kyjean Tomboc is a nurse turned freelance healthcare copywriter and UX researcher. 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What You Need to Know About Running and Body Composition https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1494201997806-UVZE1Y8YC71BWLF7OXDU/image-asset.jpeg Blog - What You Need to Know About Running and Body Composition https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1494202056619-Y5DB2PPC7LRQHS3EGXGN/image-asset.jpeg Blog - What You Need to Know About Running and Body Composition https://sloanestecker.com/research/health-and-wellness-fitness-weight-loss-tips-new-york-city-nyc-uws-westchester-physical-therapy monthly 0.5 2017-05-05 https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1493955004115-2HHJ8YNMDC6QMQH8J5KQ/image-asset.png Blog - Why Your Body Composition Isn’t Improving When You’re Doing Everything Right As we’ve previously discussed in detail, getting enough sleep is necessary (and not merely a luxury) if you want to change your body composition. For instance, if you’ve been working on increasing muscle mass, you have to make sure that certain hormones in your body are doing their jobs. These include your growth hormone (GH), testosterone, and cortisol levels. First off, your growth hormone plays a huge role in muscle growth and development. In adults, growth hormone secretion is at its peak shortly after the onset of sleep-- that is during the first phase of slow-wave sleep (SWS) or Stage 3 sleep. Sleeping 7-8 hours per night can help to ensure you get enough cycles of SWS to promote GH secretion. Another significant study, with findings published in the Journal of Clinical Endocrinology and Metabolism, revealed that GH intervention improved body composition in children with Prader-Willi syndrome, a genetic disorder characterized by weak and poor muscle development. Fewer hours of sleep and not receiving enough bouts of SWS may also deprive your body of testosterone. This means trouble because the testosterone hormone is associated with increasing muscle mass. In a 2008 study showed that poorer sleep quality was associated with lower testosterone levels, causing unfavorable differences in body composition compared to those with better overall sleep quality. You also have to worry about cortisol. Popularly known as a stress hormone, cortisol is the antithesis of GH and testosterone in terms of muscle mass development. One of its functions is to break down tissues- your muscle tissues for one- in order to provide you with energy if you’re truly dealing with something stressful. Sleep-deprived individuals have been shown to have increased cortisol levels the next evening, between 37-45% more than previous days. YOUR GAME PLAN Aim for at least 7 to 8 hours of sleep and stick to it consistently. This will help you get enough Stage 3 sleep, which in turn elevates your growth hormone and testosterone levels, while making sure that the rascal cortisol is under control. 2. You are chronically stressed. https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1493955109899-2G1M5XUPSV62U4P9LVB3/image-asset.png Blog - Why Your Body Composition Isn’t Improving When You’re Doing Everything Right Chronic is the keyword here. The occasional small doses of stress can help us get stuff done through cortisol providing quick bursts of energy and heightened memory. Having some form of adversity in our lives has also been shown to be beneficial in moderation. However, being chronically stressed is a different story. Let’s go back to our favorite stress hormone— cortisol. Just a month ago, the Obesity Journal published the findings of a study examining the link between cortisol levels and adiposity (being overweight or obese). After measuring the cortisol levels of 2,527 men and women who were over 50 years old, the researchers came up with this conclusion— the higher the cortisol levels, the greater the body weight, BMI and waist circumference. This was after controlling the factors that might be linked to obesity such as sex, age, ethnicity, and lifestyle habits. Plus, high cortisol levels were also associated with persistence of obesity over time amongst the subjects. In short, you might not know it, but the buildup of daily stress can hinder you from making significant progress in improving body composition. YOUR GAME PLAN Whether it’s personal or work-related, stress happens. The good news is you can take steps to control how you feel. Some people utilize mindfulness meditation while others feel better by just laughing it out. You can also try going for a walk or taking a quick nap. Do whatever feels the most relaxing to you. The most important thing is to always schedule a chunk of your day to do these self-care activities. Often, people tend to forget that self-care is a must, just like eating and sleeping. 3. You are relying too much on exercise, but your poor eating habits haven’t changed. https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1493955188642-DTPI4ZG9S7RGN7C98T6H/image-asset.png Blog - Why Your Body Composition Isn’t Improving When You’re Doing Everything Right Eating out with friends or workmates seems easier than cooking at home all by yourself. Not to mention that you can’t just say no to second helpings of free lunches at work. So you promise yourself that you’re going to simply burn those extra calories later at the gym. It turns out that you may be doing more harm than good. A 2012 study among Japanese adults found that while exercise intervention alone for achieving weight loss may work, combining diet and exercise efforts is most effective in weight reduction. On top of this finding, a systematic review of similar studies proved that exercise is associated with concomitant increase in caloric intake. In other words, it makes you eat more. If those extra calories are “reward” calories like a sugary soda or piece of cake, you may be offsetting the fat you burned off during exercise. YOUR GAME PLAN Reexamine your food choices and experiment with cutting down on highly processed foods or certain food groups. If possible, try keeping a food journal for a couple of months to help you get a sense of your eating habits. For some folks, calorie counting works. Others have the greatest success when they went low-carb, high-fat, or did intermittent fasting alongside their exercise programs, but the biggest goal is to understand and balance your caloric goals when your diet and exercise routines change. 4. You have imbalanced blood sugar. Here’s a recap of how insulin works. When blood sugar increases (usually after a meal), insulin delivers glucose (sugar) to the cells for energy. However, eating too often or overeating can make your body less sensitive to insulin’s effects. This elevated insulin level can also lead to an increase that pesky stress hormone, cortisol. More importantly, when insulin resistance occurs, your cells cannot intake the sugar from your blood. As a result, the liver converts this sugar into triglycerides that are stored as existing body fat through de novo lipogenesis, just in case you’ll need them for energy in the future. This could have been useful for our ancestors ages ago when there was shortage of food. Yet these days, food means opening your fridge or dropping by at the nearest convenience store. However, your body is unaware of this modern day fact, which in turn leads to unwanted weight gain. For this reason, it may be beneficial to keep an eye on your blood sugar levels. Continued excess glucose loads can promote insulin sensitivity and lead to more complex metabolic abnormalities including Metabolic Syndrome. This can possibly be one of the reasons why fat mass remains stubborn despite working out or supposedly eating clean. YOUR GAME PLAN Excess carbohydrate consumption (pizza night or Pasta Thursday?) causing de novo lipogenesis can be mitigated by none other than exercise! Balancing your macronutrient intake or utilizing intermittent fasting (with guidance from your medical professional) can help you balance your insulin resistance without having to directly monitor blood sugar levels. Looking for more tips? Try blueberries or cinnamon! 5. Your exercise routine is not aligned with your body composition goals. https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1493955263788-2W2GY2EECKUIJ0OW5OZ0/image-asset.png Blog - Why Your Body Composition Isn’t Improving When You’re Doing Everything Right People have different body composition goals. You might want to reduce fat mass for now while your workout partner may be more interested in developing lean muscle mass. Working out together may be fun and engaging, but can also hinder your attempts to reach your personal body composition goals. There’s also the issue on exercise intensity. This study found out that regardless of age, you’ll experience a significant increase in myofibrillar protein synthesis (increased muscle mass and strength) with more intense exercise. This finding was supported by another study performed at the University of Ontario. The first group cardio trained for 30 to 60 minutes while the second group completed four to six 30-second sprints. And the results? Both cardio and sprint groups had the same amount of boost in lean muscle mass (around 1%), but the sprint group burned more than twice as much body fat than the cardio group, 12.4% and 5.8% respectively. So if you’re looking into losing fat mass, increasing intensity for short intervals instead of steady state cardio may be your best bet. This article on bodybuilding vs. HIIT is a good start to learn more about the right exercise routine for you. OTHER POSSIBLE REASONS You’re still eating highly-processed foods disguised as healthy, like the ones with “low-fat” or “zero sugar” labels. Instead, exercise more diligence in your food choices by paying attention to nutrition labels.   You are underestimating alcohol. All those calories lost from workouts and clean eating can be canceled out if you’re having too much booze. First, alcohol is high in calories even in small amounts (7 calories per gram of alcohol, not to mention the drinks with alcohol and carbs). Second, food tends to taste better with booze. The more you drink, the more likely that you’ll eat more. With that said, go slow on the margarita and beer. You have an existing medical condition that is possibly stopping you from losing weight and improving body composition. Sometimes, there are medications that can either cause weight gain or hinder significant body composition changes. In these scenarios, it might make sense to prioritize treatment of your existing medical condition or work with a healthcare professional to make lifestyle changes.   Wrapping It All Up: Try out different things https://images.squarespace-cdn.com/content/v1/55427419e4b0cf1b9ec7c39b/1493955328907-THWPOB9S6GVRTZZAHEQX/image-asset.png Blog - Why Your Body Composition Isn’t Improving When You’re Doing Everything Right You don’t have to channel your inner mad scientist when trying out which fix is right for you. Do one tiny change at a time, give it at least 2-4 weeks, and take notes. Start small by using honey and cinnamon instead of white sugar to add more flavor to your tea. How about not using electronic devices two hours before you sleep? Another good idea is to focus more on bodyweight exercises instead of your usual jogging routine. Through self-experimentation, you not only become more aware of what works for you (and what doesn’t), but the process itself is also more rewarding and fun. No matter what the established facts and research findings will tell, you’ll know yourself better in the end. *** Kyjean Tomboc is a nurse turned freelance healthcare copywriter and UX researcher. 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