Doctors and exercise experts agree that the percentage of body fat you carry around is more important than how much you weigh. (Additionally, muscle–which is “healthy” tissue–weighs more than fat, though it takes up less space.
So, the bathroom scale isn’t the best measure of your health and fitness.
A body composition test measures what percentage of your total weight is body fat. Everything else is lean body mass (muscles, bones, ligaments, tendons, skin and organs).
How Much Body Fat is Too Much?
Of course, you do need some body fat, to help carry on normal body functions. For instance, fat helps protect your internal organs from injury. However, a high percentage of body fat can lead to heart disease, diabetes and other illnesses. Experts recommend men carry at least 5 percent body fat; women should carry at least 12 percent. But those are just bare minimums for maintaining health.
The recommended body fat level for most men is around 15 percent. For women (who have higher body fat levels) a 22 percent range is considered healthy. Generally speaking, the more fat you carry (above the recommended levels), the worse shape you’re in. Men usually carry their body fat in their abdomen; women carry fat in their arms and their thighs. And statistics show that Americans are increasingly carrying far too much fat.
In 1996, the Journal of the American Medical Association reported that–between 1980 and 1991 an additional 8 percent of American population became over fat. By 2011 the percentage of over weight Americans has hit 68 percent. This means that 7 out of 10 Americans are now over weight or obese. The percentage of children that are over weight or obese is between 30 and 40 percent (depending on ethnicity and gender). According to the U.S. Surgeon General Office the over 300,000 people are dying every year as a result of being too fat. From diseases to heart attaches to actually choking to death. It is unhealthy to be fat.
The reasons given for these loses in “the battle of the bulge” are simple: the American people– adults and kids–are eating too much and not getting enough exercise. Fad diets are not helping, though Americans spend an estimated $40 billion a year on trying to control their waistlines. Statistics show that as much as 95 percent of those people who go on a diet regain all their weight (meaning body fat) back, often times increasing their body fat levels.
If you are concerned about your percentage of body fat, or that or your children, you should seek the guidance of a physician in planning an exercise program and low-fat diet. Under no circumstances should you put children on a diet without the advice of a doctor.
How We Lose Muscle, and Gain Fat
One of the major problems for inactive adults is the fact that–without regular weightlifting (resistance training) of some kind–the muscles you were born with and develop through your active teens and twenties, will rapidly start to be replaced by fat.
As a general rule, inactive women and men start losing muscle at the rate of half a pound a year. This half-pound annual loss of muscle also sees about a pound and a half of fat gained each year. Scientific studies have shown it does not matter if you’re doing regular aerobics, or if you overall body weight remains the same, you will be losing muscle and gaining body fat as yo approach middle age.
By the time you reach 70, most people will have lost about 30 percent of their muscle, unless they have taken steps to prevent (or reverse) the atrophy of their muscles.
Resistance training is the only way to maintain and re-build muscle. For every pound of fat you replace with muscle, your body will burn about 50 extra calories a day, even when you are at rest. An additional benefit of weightlifting is the strengthening of bones (part of your lean body mass), which helps guard against osteoporosis.
Where to Get Tested
If you are interested in getting a body composition test, talk to your doctor, or someone at a sports clinic. They routinely measure clients’ body composition, using a variety of methods.
Many doctors and professionals often measure body fat by using hand-held calipers. A hydrostatic test entails submerging clients in a pool for “underwater weighing”. And Magnetic Resonance Imaging (an MRI) measures fat and muscle by taking X-ray like “pictures” of soft body tissues, muscle, and bone, rendering each of these in different tone, or colors.
The most sensible approach to reducing your percentage of body fat is do eat a healthful, low-fat diet, and to adopt a regular exercise program that includes building and maintaining your muscles.
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Have you, just like most of us, thought about the standard New Years Resolution? The one that we all tell ourselves every year and still often miss the mark. Getting fit, healthy, skinny, muscly, faster, stronger, just over all happier with our weight and appearance. So many of us are at it again. Well there are many dos and don’ts. Lets start with the don’ts….
1. Do not think it all happens over night. It can take even an entire year to loose weight healthfully. So much depends on what you think you need to loose and if you go about it in the right way. Which is number 2.
2. Do not crash diet. It has been proven over and over again that you will almost always put the weight back on and often more than you had when you started. Your body goes into shock. It thinks you are not going to give it the nutrients it needs to survive and will store what ever it can once it feels some is being provided again. This does not mean you should not change your eating habits- just do not stop eating.
3. Do not think the change in your diet alone will ever give you the results you are hoping for. Exercise and Eat Right. They go hand in hand. Exercise is equally as important as the food intake. Couch potatoes eating only rice cakes are sure to be unhealthy.
4. Do not give up. Anything worth doing is usually hard. Find friends that may be trying to change their life styles and hang with them more. Make sure that everyone close to you is aware of what you are trying to do so they encourage you and understand why you say “no” to many evenings out. You will learn to eat right when you go but it will take some time.
Let’s get to the fun stuff…The Dos.
1. Do have fun with the new changes in your life. Just because you are changing your eating habits and your exercise routine does not mean you have to dread it. Particularly working out. So many different types of exercise out there that you can take advantage of muscle confusion as well as cardiovascular levels.
Let me explain what muscle confusion is first. Simple. Do not perform the same exercise on the same muscles and do not do them at the same time everyday or in the same order. Lift weights, climb, bike, walk, run, swim, dance, do it all. Just make sure you exercise. They say at least 30 minutes for 3-4 days a week. With all of the options and levels I say you can easily build up to as much as you are healthy to do.
2. Do watch your calorie intake. Not only do you want to watch the calorie in take you also want to watch where you are getting your calories from. Do eat healthful, fresh, local, organic, produce and meats. Try to avoid what comes in a box. Not very natural. Try to avoid the over load of carbs. You have heard this as much as you have heard eat right and exercise. It is true. It is hard too. So much of the really great tasting foods are in the carb zone. With all of this said- be sure and treat yourself to very small bites now and then. Just like starving you may give in too easily and go over board. A small treat now and then will actually help you stay on track.
3. Do Exercise, Exercise, Exercise. I can not talk enough about the immediate benefits as well as the long term benefits. Your entire life will change forever if you exercise on a regular basis for as long as you can. Bones will be stronger, blood flows better, skin is even healthier. Muscles are important and they can only get better and stronger if you work them. Once you work them they will work for you. Just like all good relationships you must work together.
I have not said anything that you probable do not already know I am just reminding you again. Have fun and have a healthful life. You will be so much happier when you feel better.
Thank you for reading. I hope you feel inspired.
ABDOMINAL EXERCISE
You can do abdominal exercises daily, one or more sets are ok, these muscles tighten up rather than bulk up the more you work them.
AEROBIC WORKOUT
The goal of an aerobic workout is to keep the heart rate up for a period of exercise. Aerobic exercises such as jogging, swimming or circuit training condition the cardio-vascular system to intake oxygen more efficiently. Aerobic exercise alone does not offer total fitness and should be combined with weightlifting to build and condition the muscles, tendons and bones.
AGE/FITNESS
If you are starting an exercise program after a period of inactivity, regardless of your age, it’s a good idea to check with your physician. We can send you a copy of our user guide to take along.
ANAEROBIC EXERCISE
When the demand for oxygen is higher than the cardio-vascular system can supply, such as when doing sprints or heavy weight training, the muscles can work anaerobically (without oxygen) for a limited time. Anaerobic exercise conditions and builds muscles, tendons, and bones.
BARBELL ARM SETTING
Approximate settings for most exercises are given in our user guide, setting will vary a little depending on height.
BEGINNERS
Begin you weightlifting program with light resistance. The first couple weeks your goal is not development but learning good form. Starting with a low number of reps allows you to do more exercises which is beneficial in the beginning. Once your muscles have been trained you”ll be able to increase the resistance. For beginners, doing one set provides the same results as doing two or three.
REPETIONS
Start with 5-6 reps if no delayed soreness
Try 8-9 reps if no soreness
Gradually work up to 15-20 reps. This can take up to a couple of months.
RESISTANCE
If your beginning resistance is too easy (when you can do more than 20 reps), increase the resistance in each workout until you reach the correct level (under 20 reps).
This program will give you increase strength, muscle mass and endurance. When this occurs you can then choose the goal of building muscle mass or to work on toning and fat burning.
BENCH PRESS
Sit sideways on the bench. Lie back and swivel your neck under the barbell arm. Then scoot into position so barbell arm is just touching chest. To exit, do the reverse. Keep your elbows out to make your chest do the work.
BREATHING
Exhale on the power (positive/concentric) stroke and inhale on the return (negative/eccentric) stroke.
BUILDING MUSCLE MASS
To gain muscle mass you will have to gradually reduce the number of repetitions while increasing the resistance and number of sets.
When doing heavy training for maximum muscle build you will perform fewer reps and rest 3 minutes between sets. Warm up with a moderate weight and do 1 set of 12-15 reps. Then perform 1-2 sets to total muscular failure in the 6-10 repetition range. When you are able to perform more than 10 repetitions, add additional weight to bring your reps back within this range.
Never sacrifice proper form for weight increases, it only invites injury and slow progress.
CALIBRATED RESISTANCE
A standardized measure of resistance such as a free weight or a Soloflex strap. Pulley or hydraulic systems do not offer calibrated resistance so you never really know exactly how much weight your are lifting.
CALORIE
A calorie is a unit of heat, producing energy. The amount of energy a food contains is measured in calories. Any calories you do not use through activity are stored at fat.
Our workouts can help you burn an additional 250 calories or more a day while you are exercising. Each pound of muscle you build burns an additional 50 calories a day even while you are at rest.
CARDIO-VASCULAR FITNESS
An increased efficiency of the heart and circulatory system achieved through specifically designed exercise, such as circuit training.
CARDIO-VASCULAR SYSTEM
The heart and blood vessel system. A fit heart pumps 25% more blood per minute when at rest and 51% more blood during exercise than an unfit heart. A fit heart beats 60-70 times per minute. An unfit heart beats 80-100 time per minute.
CIRCUIT TRAINING
Exercise consisting of several sets of a number of different exercises during a timed period such as our workout routines.
NUTRTION
Use low fat sources of protein like chicken or fish. Complex carbohydrates are essential in providing workout-sustaining energy. Potatoes, whole grain breads, whole grain rice, fresh fruit and vegetables are good sources. Drink plenty of water.
ORDER OF EXERCISES
We recommend you stick with the order as given in our user guide for the most efficient workout. It is usually recommended that you work the larger muscle groups before you work smaller ones, for example, you should do your bench presses before your curls. If you do the curls first your biceps may be too tired for you to do as many bench presses as you should.
Some people like to rearrange their routines to do less changing of barbell arm positions and attachments. Although this will not give you the most efficient workout, it is better than not doing your workout.
PEAK CONTRACTION
To “peak your physique” focus on squeezing or flexing (forcefully contracting) the muscle group you are training at the top of the power stroke (concentric phase) for 2 seconds. Then slowly lower the weight back to starting position. Adding the peak contraction on each repetition will add to the strength, shape and definition of your muscles.
The user guide specifies on each exercise where the peak contraction is recommended, they are: Upper body-back of neck press, bench row, bent over row, bicep curl/lat pull down, dorsi bar pull down, haney shrug, negative pull-up, shoulder shrug, standing bicep curl, tricep press, tricep pushdown, upright row, butterfly, rowing with leg extension; Mid body-(all) body curl, incline sit-up, leg bend, roman chair sit-up, crunch; Lower body-calf raise, donkey press. Exercises not listed do not lend themselves well to doing at peak contraction.
PLATES
Always stack plates evenly, with the heaviest ones closest in. When loading and unloading don’t off balance by more than 25lbs to avoid tipping.
POSITIVE RESISTANCE
The resistance provided on the power stroke (concentric phase) of an Isotonic press. Positive resistance is required to provide the concentric muscle contraction necessary for muscle development as part of a complete two part repetition. It should always be followed by a slower return stroke (negative resistance). The load that’s lifted must be lowered for maximum muscle gains.
REPETITION
A single performance of an exercise movement.
REST
We recommend that you rest 30 seconds between sets and 1 minute or less between exercises. Short rests keep your heart rate up. When doing heavy training to increase muscle mass, rest 3 minutes between sets.
RESULTS
You will feel a difference in tautness of your muscles in a couple of days, and will notice a visible difference in a couple of weeks. In a couple of months you won’t believe the progress you’ve made.
SET
A number of repetitions of one exercise movement performed in sequence.
SPORTS
The Soloflex programs are great for any sport and will build a balance of stamina, flexibility, bulk and strength.
THIGHS
To work the inner thighs, point your toes outward while doing squats and leg presses. To work the outer thigh, point your toes slightly inward.
TIME OF DAY
Any time of day is fine to workout, just give yourself a couple of hours before or after eating a meal or participating in a sports activity.
TONING
If you want to enhance fat burning, toning, and overall muscular endurance you should increase the number of repetitions to 20-25 for on exhaustive set. To increase your activity level even more you can do an abdominal exercise, walk or jog on your off days.
To lose fat you need to take in fewer calories than you burn. Eat smaller, more frequent (balances) meals.
VERTICAL SIT-UP
Grasp lever arm and walk your feet up the main frame. Hook legs over one at a time. Hook toes under pins on lever arm, if your toes do not reach pins, cross ankles under lever arm. (We do not recommend using the flip technique).
WOMEN
Women will develop 1/10 the mass of a man doing the same program. Because of the difference in hormones, a woman’s body won’t grow as fast or as large as a man’s, it will firm up. Bulky female body builders usually get that way from working out while taking steroids. Women can perform any of the exercises in the user guide.
WORKING TO FAILURE
Working to failure is completely fatiguing or tiring a muscle or muscle group by using resistance and repetition until you can’t do any more repetitions.
CONCENTRIC MUSCLE PHASE (power stroke)
The contraction (shortening) of the muscle when working/pressing against positive resistance as in the power stroke of a press. Both positive AND negative resistance are necessary for significant muscle development. You need to do the complete repetition. A weight that is lifted must be lowered for maximum benefit.
ECCENTRIC MUSCLE PHASE (return stroke)
The lengthening of the muscle when working against negative resistance as in the return stroke of a press. It is responsible for a large part of the strength and lean tissue development you are striving for. Both positive AND negative resistance are necessary for significant muscle development.
Concentrate on slowly lowering the resistance (3 seconds) on the return stroke of every repetition. Performing each exercise in this controlled fashion will also minimize unnecessary stress to joints and connective tissue. So “SLOW DOWN”.
FREQUENCY
Our user guide has programs for 3 days or 5 days a week programs for beginning, intermediate and advanced.
GAINING WEIGHT
Use the Soloflex program for building muscle mass. A good balanced diet will supply all the protein you need. There is not need for protein supplements.
HEIGHT
The Soloflex can usually accommodate anyone up to 6’6″. If you are long in the torso the bench may be a little short for the bench press or leg press. The bench is 40″ long. Pull ups can be done with knees bent if necessary. You can measure from the top of your head to your tail bone.
INERTIA
The tendency of an object to remain in motion once it is in motion. For example, you can cheat with free weights by using a burst of momentum to throw the weight up vs a controlled lift and return.
ISOKINETIC EXERCISE
One-way Isokinetic exercise provides only half a workout because it does not provide the negative (eccentric) resistance needed for significant muscle growth.
Some Isokinetic resistance is relative to the degree of exertion ie resistance increases as muscle pressure is increased. You have to push quickly and really hard to get maximum resistance and this can shock joints and muscles. Isokinetic exercise can provide some increases in muscle strength.
ISOMETRIC EXERCISE
Muscles are put into a state of contraction against the resistance of other muscles or an immovable object. There is no movement at the joints (such as when pushing against a door jamb). Isometric exercise can increase muscle strength.
ISOTONIC EXERCISE
Isotonic exercise, like Soloflex, provides both positive and negative resistance using progressive weight. Both positive and negative (concentric and eccentric) resistance are necessary fro significant gains in muscle size, strength and endurance. (Free weights and Soloflex).
KIDS
Heavy weight training is not recommended for kids under 13 as it may affect the growth of developing muscles and bones. Kids can do the Soloflex free body exercised where they work against their own weight. For other exercises we recommend very light resistance, or that they just work against the weight of the barbell arm (about 8 pounds).
LOAD PINS SETTING
Usually there are 2 empty holes between the load pin and the barbell arm. For some pull down exercises, you may prefer to leave one empty hole between the pins, for more consistent resistance throughout the entire range of motion, which ever you like the best (can double the number of straps). Ex. bench row – end of rep difficult with 2 holes.
METABOLISM
The chemical and physical processes of the body. Exercise increases your rate of metabolism ie the efficiency of your body processes. Improved organic efficiency reduces the risk of heart disease, increases lung capacity. An efficient metabolism allows us to work harder for longer with less effort and less fatigue.
When you have more muscle, you metabolism is increased. Your muscles are your metabolism. To reduce fat you have to increase muscle. Each pound of muscle burns 50 calories a day at rest.
Muscle weighs more than fat, so when you loose fat you not loose weight but will look leaner and fit. Muscle does not turn into fat.
NEGATIVE RESISTANCE
Resistance provided on the return stroke (eccentric muscle phase) of a repetition in Isotonic (Soloflex) exercise. Negative resistance is required to provide the eccentric muscle phase needed for significant muscle development. Almost all muscle hypertrophy (growth) happens as a result of the eccentric, or return stroke coming directly after the priming of the power stroke (concentric). Many pulley and hydraulic systems do not offer negative resistance.
