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In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle in your body. Two people of equal height and body weight may look completely different from each other because they have a different body composition.
Body composition (particularly body fat percentage) can be measured in several ways but at Unity Gym we use DEXA scans as it allows our personal training programs to be more precise for our clients and hence, produce better and faster results. DEXA stands for Dual Energy X-ray Absorptiometry and it is a medical grade test considered to be the Gold Standard in body composition, testing over 99% accurate.
The take home message here is this.  Body composition is a much healthier and more accurate way to measure your progress than by weight loss alone and a DEXA scan is the best way to measure it. Now let me explain Protein Synthesis (PS), because it’s a very important process within your body that should be understood. PS refers to a complex process whereby biological cells in your body generate new proteins and thus create new protein chains. Now, considering that protein compounds are the building blocks of your body and play a major role in the maintenance of your muscle tissue, you should begin to see just how important regular dietary protein intake becomes.
In fact, it’s so important that it has been reported to have an effect on satiety levels after a meal.
Now that we know what Protein Synthesis is, lets look at how the process of increasing muscle mass and therefore, improving body composition has on long-term weight loss. My female clients are often concerned when I include weights training in their exercise program because they are afraid of ‘bulking up’, but they shouldn’t be. If you are one of the many women worried that weights training will make you big and bulky, it might interest you to know that even in the rare case that you do experience muscle hypertrophy, the changes in your body are not necessarily permanent. As soon as you cut back lifting weights you will lose the size you’ve gained in your muscles.
Long-term studies have shown that dieting alone is ineffective without the addition of resistance training to maintain muscle tissue. This is because the living tissue in your body regulates your metabolism – and the largest family of living tissue is your muscles!
The problem is if you diet without weights training, you lose both fat and muscle at almost identical rates. A popular way to speed up the process of weight loss is to do lots of cardiovascular exercise like running. Over-shooting is a term used to describe the process where after a diet ends, you gain the fat back… but you gain more fat than you actually began with, thus ‘over-shooting’ your original starting point. Diets like these will help you lose weight short term, but it will generally be a loss of both fat and muscle mass. Worst of all, your hunger for food and the need to eat is likely to return after the diet finishes and before long, you’ll be eating too much again.
With your damaged metabolism now requiring less food to feed the decreased living muscle tissue, it will now store the unrequired energy meaning you won’t be able to sustain your new body composition for long and will ‘bounce back’ gaining weight much quicker than you lost it in the first place.
Maintaining muscle tissue is crucial when trying to lose weight and the best way to do so is with resistance training exercise. Lastly, I’d like to share some very valuable information with you from one of my friends and mentors who happens to have a PhD on the Metabolic Syndrome (and who I believe is an authority on weight loss), Mr. If you eat too little protein in a sitting, you won’t maximally stimulate muscle protein synthesis.
Recent research suggests that total daily amount of protein consumption might not be as important as the timing of the protein throughout the day. Dairy proteins have a particularly potent ability to turn on the muscle building machinery. This entry was posted in Exercise, Fitness, Health, Nutrition, Weight Loss and tagged Body Composition, Carbohydrate, DEXA Scan, Protein, weight loss, Why diets don't work by unitygym. How calories eat lose weight?, How many calories should you eat to happy to report i am in the office now and can use our gym later today. We all read mixed reviews about whether or not to eat carbs before or after workout or before going to bed etc…but when IS the best time to eat carbs? Carbs can come in many forms- starchy carbs, fructose, sucrose, grains- even vegetables and fruit!

How much carbs we actually need depends on a variety of things- our sex, our activity levels, our current health and our future goals for our health, fitness and strength.
We all have a different requirement for energy- therefore we all have a limit of what would be deemed a ‘healthy’ amount of carbs on a daily basis. According to Dr Eric Serrano, our main carb intake should be in the middle of the day if you goal is to stay lean. Please note: Our nutritional needs are so complex and we have to remember that any form of advice is to be taken on board as a ‘broadly speaking’ recommendation for the general public.
In our PT sessions at The Edge we would pride ourselves in focusing moreso on the needs of the individual and what exactly their personal health and fitness goals are. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE Advantage is the premium membership program of ACTIVE, designed to support and encourage your active lifestyle by providing exclusive discounts on thousands of activities on ACTIVE. The 30-day trial of the ACTIVE Advantage membership allows you to check out the program for yourself before starting a full annual membership. If you sign up for the 30-day ACTIVE Advantage trial membership you'll receive full access to all member benefits during your trial period. How grams carbs eat day lose weight?, Find out how many grams of carbs you should eat per day to lose weight or build that’s how to figure out how many grams of carbs you should eat per day,.
Get calcium and vitamin D by drinking low-fat milk and eating low-fat yogurt, dark green veggies, and some fortified cereals.
The problem is that a lot of us eat like we're prepping for a marathon when we're actually getting ready for an extended couch session. Because muscle tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. In simple terms, think of protein synthesis as the generation of muscle tissue causing muscle enlargement, or muscle hypertrophy. This is because your body has a fairly good idea of how much protein you need and will tend not to release hunger-regulating hormones (ghrelin and leptin) until you have met your daily protein requirements.
Weights training or resistance training is a crucial part of any good program (which I’ll explain shortly). I have worked as a strength coach since 2004, training over 200 women and none of them were unhappy with their results.  Not a single one.
This is because you are not using the muscle tissue enough to maintain it, and the body has an unfortunate ability to reduce un-used living tissue. Whilst cardiovascular exercise is important and will certainly increase weight loss, it is not effective in maintaining muscular tissue and in most cases it may actually speed up the loss of muscle tissue.
Statistically, doing so causes long-term metabolic damage, which eventually results in what we in the personal training industry call ‘over-shooting’.
This is why the diet industry is such a robust, sustainable business model in favour of the diet authors, not you the consumer. This ultimately leads to a slower metabolism, less muscular strength and an increased risk of injury. My intention was not to confuse you but rather shine some light on a topic so often misunderstood.  Hopefully you have learned a few good tips to help keep the weight off long term. You should always use body fat percentage as a guide to how you’re progressing, not weight measurement from a set of scales.
Protein synthesis is switched on by consuming high quality dietary protein after resistance training.
These apply equally whether you are looking to build muscle during a hypertrophy phase or trying to hold onto muscle during a fat loss phase. If you eat too much, then the excess protein will simply be used as energy and increase urea production.
Regular consumption of dairy proteins results in improved body composition (more muscle mass and less fat mass) when compared to other proteins. Whey combined with BCAA ingestion does not make whey better unless it is a small amount of whey. When we eat any form of carbs our bodies turn them into glucose which is then stored  as glycogen in the liver and the muscles, and its primary use is to produce our most basic form of energy called ATP.

On days you are training, for example, you should be eating a greater amount of carbs as this is when your body requires this particular type of energy. This gives your body a better chance to utilise fatty acid stores by having a more protein and fat dense breakfast and dinner.
ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. No matter what your passions are, it is our mission to make it cheaper and easier for you to pursue the activities you love. During this trial period you have full access to member benefits, including all ACTIVE registration discounts, access to free event entries, gear discounts and more. When the 30 days of the trial are up, your benefits will automatically upgrade to the annual membership which currently costs $69.95 per year. The discount amount will display in your shopping cart and will be deducted from your registration fees. After that, it's only $69.95 for a full year of exclusive benefits and savings if you decide to continue your membership. When food is processed or refined, a lot of the natural nutrients -- the good stuff your body needs -- are stripped out. Pick whole grains over refined grains such as white pasta, bread, or rice when you have the chance. It’s worth noting that muscle hypertrophy results primarily from the growth of each muscle cell, rather than an increase in the number of cells. Exercise is like setting up the pins, consuming dietary protein after the exercise is rolling the ball and the quality of dietary protein is how accurate your throw, which leads to a brilliant strike or, just a few pins falling over.
This is called muscle atrophy, and it’s the reason why diets like Michelle Bridges, Jenny Craig and Weight Watchers don’t work long term. The diets never work long-term because they don’t encourage participants to maintain muscle mass by lifting weights. Try low fat cottage cheese, milk, whey protein concentrate, and Greek yoghurts like Chobani. There is no need for BCAAs, as long as total daily protein is adequate and you consume whey around the training period.
However, if the majority of your day is spent at your office desk or in your car and your goal is to stay leaner, then you would require a lesser intake of carbs on this particular day. If you decide during the trial period that you don't want to continue the membership, just let us know. When logged in as an Advantage member, your discount will automatically apply at the end of registration.
Also, steer clear of too much table sugar and syrups that are added to food, like high-fructose corn syrup -- those are refined, too. Otherwise, at the end of your 30 day trial we will extend your member benefits for a full year at the current annual membership fee.
If you don’t get the calcium and vitamin D you need for your bones now, you can't make up for it later. When you're exhausted, your body wants the simplest source of energy to keep going (a quick fix)  -- and that's carbs. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Try eating a protein -- like peanut butter or some low-fat cheese – with carbs (an apple or whole-wheat bread). Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. Too much added sugar -- like you’ll find in some soda, candy, and packaged foods -- can make you gain unhealthy weight.

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