What’s the most accurate way to measure body fat?

Hydrostatic (underwater) weighing along with whole body air displacement plethysmography (body pods) are the most accurate methods to measure body fat. In second place is biological impedance (body fat scale), and in third place is the traditional method of skin fold testing.

 

Inspire to Aspire

Kristopher Simpson

www.bodiesbydesign.ca

Will morning cardio help me lose weight faster?

This is a great technique to shed fat faster. Let me explain.

The body has three fuel choices; carbs, protein, and fat. Your body prefers to burn carbs as its primary fuel source but when you awake you are normally in a state of carb deficit. If you are to do a cardio session immediately in the morning prior to breakfast, you will further the carb deficit and force the body to switch to a fat/carb or a fat/protein fuel mix. In essence the fat fuel switch get’s turned on quicker and is in a revved up state during your cardio session. Use this technique occasionally to shock the body into using your stored body fat as fuel.

See you at 6 a.m!

Inspire to Aspire,
Kristopher Simpson

Should I eat according to my blood type? (Part 1)

Should I eat according to my blood type?

The concept to “Eat Right For Your Type” – or “Blood Type Diet” is based on research conducted by Peter D’Adamo, ND, who claims that people fare better (including with weight management) when tailoring their diet to their specific blood types. 
 
Of course there are people who claim that since following the “eat-right-4-your-type” recommendations they had lost some weight, or otherwise felt better, however when asked about any specific changes made, they invariably consisted of lifestyle changes that are universally considered to be beneficial – regardless of someone’s blood type – such as cutting out junk food, and/or eliminating foods which  either cause, or have an unfavourable impact on specific medical problems one is suffering from.
 
The decision to increase certain foods, or to eliminate food sources that someone has an intolerance or allergy to (dairy, wheat, eggs, meat, nuts, seafood, certain fruits or vegetables…) will definitely have a positive impact on someone’s health and is clinically necessary and important, but the need to do so has mostly a genetic basis and has nothing to do with blood types A, AB, B, or O.
 
Some patients’ medical complaints improve, or completely clear up after avoiding dairy products, or other suspect foods such as wheat, shellfish, nuts, etc., however this happens with all blood types – not just certain blood groups as claimed by “eat-right-4-your-blood type” proponents – so subsequently this does not support, but rather discredit the “Blood Type Diet” concept.
 
The notion that individuals with certain blood types suffer from specific medical problems (i.e. “Type O is commonly affected with hypothyroidism, high stomach acid [leading to ulcers], and thinner blood…”) is incorrect — there is a major difference between a “risk factor” or “reduced resistance” and actually suffering from a disorder.  Many conditions change over a lifetime, but would have to remain fixed according to the premises of the “Blood Type Diet.”

Should I eat according to my blood type? (Part 2)

Of course there are people who claim that since following the “eat-right-4-your-type” they had lost some weight, or otherwise felt better, however they only made lifestyle changes that are universally considered to be beneficial – regardless of someone’s blood type – such as cutting out junk food, and/or eliminating foods.

The decision to increase certain foods, or to eliminate food sources that someone has an intolerance or allergy to (dairy, wheat, eggs, meat, nuts) will definitely have a positive impact on someone’s health and is clinically necessary and important, but the need to do so has mostly a genetic basis and has nothing to do with blood types A, AB, B, or O. Remember that most diets have two things in common — they restrict food choices and decrease calories.  These are the main factors to losing weight and feeling better! 

  

Inspire to Aspire

Kristopher Simpson

www.bodiesbydesign.ca

What blood type are you?

Blood Groups: Type O Type A Type B Type AB       Global Distribution:   62 % 21 % 16 %   1 %       Europe: 45 % 42 %    10 %   3 %       Africa: 68 % 17 % 12 %   3 %     Arabia: 34 % 31 % 29 %   6 %     East Asia: 32 % 30 % 28 %  10 %     India: 37 % 22 % 33 %   8 %       America (US): 46 % 40 % 10 %   4 %     American Natives: 98 % 1.7 % 0.3 %   0 %     Australian Aboriginals: 69 % 30 % 1.0 %   0 %

Here is a look at the recommendation for nutrition based on your blood type:

Type A types stick to fruits and vegetables (high carbs / low fat)

and should not consume dairy products, animal fats and meats.  They are at

a heightened risk for cardiovascular disease, diabetes and cancer.

Type B types should consume a balanced diet (fruits and vegetables, grains, fish, dairy, meat,

but avoid chicken).  They have the best chance of bypassing or overcoming

everyday types of diseases, including heart disease and cancer.

Type O types should basically stick to a high protein diet (including red meat), low carbs, and

enriched with fruits and vegetables.  They should limit the intake of wheat germ,

whole wheat products, corn, and avoid dairy products and most nuts.

Type O types are commonly affected with hypothyroidism, high stomach acid

(leading to ulcers), and thinner blood with greater resistance to blood clotting.

 

 

Stay tuned tomorrow for my verdict on the “Eat for you Blood-Type” diet.

 

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca

New Years Resolutions on Rogers News

Bodies By Design helps clients shed their unsightly holiday fat and stick to their New Years Resolutions of getting fit and staying healthy. Those wanting to lose weight must have patience, commitment and incorporate functional and core training.

20 Practical Weight Loss Tips You Can Use Today

These 20 weight loss tips will help you achieve your weight loss goals. They
are simple and effective.

Read through each of them — it will take less than 5 minutes. Choose your
top 5 tips and apply them for 10 days…

Weight loss tips — #1
Do not eat late at night. Dinner should be light and eaten as early as
possible, preferably at least 3 hours before bedtime. You will sleep easier
and your body will be re-energizing itself rather than digesting a meal.
(other hint see bottom of page)

Weight loss tips — #2
Never under-eat (less than 1,200 calories per day). Eating less than is
required to support your basal metabolism will slow your metabolism down!

Weight loss tips — #3
Eat small, frequent meals and snacks (5 or 6 a day). This pattern of eating
has been shown to raise metabolism and keep blood sugar levels stable. It
also helps to prevent binging because you never feel famished.

Weight loss tips — #4
Do 5 minutes more activity than the day before. It does not have to be an
exercise session. Walking to the shops, mowing the lawn, taking the stairs
at work all count and it should be spread throughout the day. After a week
or two you’ll have to get creative!

Weight loss tips — #5
Train with weights 2 or 3 times per week. Because muscle tissue requires
more calories than fat tissue your metabolism will increase. Don’t worry…
you don’t have to become big and bulky for this to have an effect.

Weight loss tips — #6
Drink 10 eight ounce glasses of water a day. Carry a bottle of water with
you and drink frequently throughout the day.

Weight loss tips — #7
Avoid pills and fast weight loss tips and schemes. There are no quick fixes!

Weight loss tips — #8
Steam your vegetables rather than frying them in butter or oil.

Weight loss tips — #9
Cut right down on alcohol. A gram of alcohol contains 7 calories or 150
calories in a bottle of beer. Instead of a glass of wine with every evening
meal go for flavoured sparkling water.

Weight loss tips — #10
Replace sweet snacks like candy bars with dried fruit or tropical mixes.

Weight loss tips — #11
Replace all full fat milk with low-fat milk.

Weight loss tips — #12
Drink a glass of water before you eat. It will fill you up.

Weight loss tips — #13
Keep a food diary. This is one of the best ways to “interrupt” habitual
binging and food addictions. Try it for a week.

Weight loss tips — #14
Don’t shop when you’re hungry. You’ll end up buying all kinds of things you
know you shouldn’t.

Weight loss tips — #15
Make a shopping list before you go and stick to it.

Weight loss tips — #16
Chew your food 10 to 20 times. You feel more full with less food and it aids
digestion.

Weight loss tips — #17
Weigh yourself periodically at the same time of day, on the same scale

Weight loss tips — #18
Write down tomorrow’s meals the night before and the times you plan to eat.
That way you are eating “matter-of-factly” rather than on impulse.

Weight loss tips — #19
Include cheat days or bonus calories if they are earned each and every week.

Weight loss tips — #20
Exercise first thing in the morning. There is more chance of you putting it
off, or something getting in the way if you exercise later on not to mention an increased BMR for the rest of the day!

What has more caffeine – tea, espresso or coffee?

If you guessed espresso, you’re wrong. Brewed coffee contains on average 100-135 mgs of caffeine, whereas espresso on average only contains 40 mgs of caffeine.  Brewed tea averages 60 mgs per serving.  For the person who is fond of energy drinks, you’ll still beat out espresso with a total of up to 80 mgs of caffeine on average.

 

Inspire to Aspire,

Kristopher Simpson

www.bodiesbydesign.ca