Body Composition Assessment for Health

Estimated read time: 1:20

Summary

In this informative video, Dr. Evan Matthews from Vivo Phys delves into the intricacies of body composition assessment, with a focus on health, not aesthetics or sports performance. He discusses the American College of Sports Medicine's guidelines and several methods for evaluating body composition, while emphasizing the significance of understanding and managing one's body fat percentage. He also highlights the dangers of obesity and eating disorders like anorexia nervosa and bulimia nervosa, while providing insights on how to safely manage weight through diet and exercise. This comprehensive guide is a valuable resource for personal trainers and health professionals working with diverse clients.

Highlights

Body composition standards vary; no universal standard exists, though ACSM provides guidelines. 📚
Essential fat is necessary to maintain health; having too little or too much body fat poses health risks. ⚠️
Eating disorders require professional help; red flags include extreme weight loss and preoccupation with body image. 🚩
BMI is a useful tool but has limitations, especially for athletes with high muscle mass. 💪
Waist circumference and waist-hip ratio offer additional insights into cardiovascular risk. 📏
Hydrostatic weighing, air displacement, and DEXA scans are advanced methods for measuring body fat. 💼

Key Takeaways

Understanding body composition is crucial for health and goes beyond aesthetics or sports performance. 🏋️‍♂️
Various methods to assess body composition have different pros and cons; choose wisely based on needs and resources. 📏
Obesity and ultra leanness both pose serious health risks, including cardiovascular issues and psychological disorders. ❤️
BMI while controversial, is useful for determining general fitness or obesity levels for most people. 📊
Safe weight loss involves lifestyle and behavioral changes, not just drastic diets. Avoid quick fixes! ⚖️

Overview

Body composition assessment is central to health management and requires understanding nuanced guidelines by organizations like the American College of Sports Medicine. Dr. Evan Matthews sheds light on these standards and their application in personal training and general health. Various methods such as hydrostatic weighing, DEXA scans, and BMI metrics are detailed, outlining their distinct benefits and drawbacks.

The video also addresses the critical issues of obesity and eating disorders. Obesity is linked to elevated risks of numerous health conditions, including heart disease. Meanwhile, ultra-low body fat levels can result in disorders like anorexia or bulimia nervosa, leading to severe health consequences. Recognizing warning signs and referring individuals to appropriate care are essential actions for practitioners.

Moreover, Dr. Matthews emphasizes a holistic approach to managing body weight. Instead of quick dietary fixes, sustainable lifestyle changes paired with adequate physical activity result in healthier outcomes. Understanding personal energy expenditure and setting realistic goals plays a vital role in achieving and maintaining optimal health.

Chapters

00:00 - 01:00: Introduction This chapter introduces the topic of active health, specifically focusing on working with the general public in personal training settings. Dr. Matthews mentions the importance of the American College of Sports Medicine (ACSM) as a valuable resource, particularly highlighting the relevance of the second edition, chapter seven, related to exercise physiology.
01:00 - 02:00: Body Composition Standards Chapter 4 focuses on body composition standards as part of exercise testing and prescription guidelines. Readers are encouraged to consult the tenth edition textbook, as it includes relevant tables and figures for a deeper understanding. While the chapter covers various items, it's advised to refer directly to the textbook to comprehend fully the discussed standards and guidelines.
02:00 - 03:00: Essential Fat and Recommendations The chapter titled 'Essential Fat and Recommendations' emphasizes the importance of assessing body composition when discussing an individual's health. Although there are no uniform standards for body composition, the chapter highlights key steps such as weighing, measuring height, and determining body composition. It encourages the reader to refer to the video transcript or related materials for a full sequence of exercise prescription tasks and to consider these practices when working with clients.
03:00 - 04:00: Understanding Percentile Ranks The chapter "Understanding Percentile Ranks" discusses the variability and overlap in health recommendations regarding body fat percentages. It points out that different organizations have varying standards, and even within a single source like the ACS Evans, the recommendations can differ depending on the context, such as health versus sports performance or aesthetics.
04:00 - 05:00: Health Risks of Obesity The chapter titled 'Health Risks of Obesity' discusses the recommended body fat percentages for men and women, which are ten to twenty two percent for men and twenty to thirty two percent for women. It highlights the importance of maintaining a minimum body fat percentage, which is three percent for men and ten to thirteen percent for women. This minimum is referred to as essential fat, which is necessary for the proper functioning of physiological systems and preventing illness. Without essential fat, individuals may experience health issues.
05:00 - 06:00: Prevalence of Obesity The chapter discusses the prevalence of obesity, emphasizing the necessity of maintaining a certain level of body fat for health reasons. Essential fat levels are important, with the recognition that women may experience health issues, like losing menstruation, if their fat percentage drops too low. The recommendations for essential fat levels differ, typically ranging from 10-22% for men and 20-32% for women.
06:00 - 07:00: Eating Disorders The chapter on 'Eating Disorders' discusses the variability in information regarding eating disorders, specifically focusing on body fat percentages for women. It highlights that the data can vary depending on the source, even within different ACSM textbooks. The chapter references tables 4.4 and 4.5 from the ACSM guidelines textbooks and provides a QR code for readers to identify the specific textbook being discussed. The primary focus is on understanding the differences in body fat data across various sources.
07:00 - 08:00: Body Mass Index (BMI) The chapter discusses Body Mass Index (BMI) by comparing percentage ranges based on an individual's age and sex. It highlights how these percentage ranges, which categorize BMI as good, fair, or poor, might differ from previously mentioned 'nuts percentages'. Specifically, for men, a recommended range of 10 to 22 percent is noted, suggesting variations in how BMI categories are defined and compared.
08:00 - 09:00: Waist Circumference and Hip Ratio The chapter "Waist Circumference and Hip Ratio" discusses the health implications of waist circumference and hip ratio, specifically referencing different ranges and categories for young men aged 20-29. The ranges discussed highlight a wide gap between what is considered excellent and what is considered poor, illustrating the importance of knowing the source and criteria of health categories. This understanding is crucial because different tables or references (mentioned are tables 4.4 and 4.5) might provide varying information.
09:00 - 10:00: Methods for Assessing Body Composition This chapter delves into the methods used to assess body composition, particularly in relation to ACS M testing prescriptions guidelines. It explains the general perceptions and health implications of body fat percentages. Lower body fat is typically seen as better, while higher body fat as worse. However, extremes on either side of the spectrum, such as being excessively lean or having too much body fat, are considered detrimental to health.
10:00 - 11:00: DEXA and Hydrostatic Weighing This chapter discusses the risks associated with obesity and highlights various diseases that are prevalent due to this condition, such as hypertension, type 2 diabetes, coronary heart disease, and stroke. It emphasizes the growing obesity epidemic in modern societies, particularly in the United States, as illustrated by a referenced map.
11:00 - 12:00: Bod Pod and Skinfold Thickness The chapter discusses obesity statistics in the United States based on data from the Center for Disease Control. It highlights that the majority of the country has at least 30 percent body fat, with variations among states indicated by color-coding on a map. Some states have even higher obesity rates.
12:00 - 13:00: Bioelectrical Impedance Analysis (BIA) The chapter begins with a discussion on the obesity epidemic, pointing to various maps illustrating the prevalence of obesity over the years. These maps are updated annually and span several decades, showing the sustained increase in obesity rates. Additionally, the chapter provides resources such as QR codes and links, directing readers to a video that showcases the progression of these maps, allowing for an easier understanding of the trends in obesity. This visual representation aims to enhance comprehension of the obesity issue at a glance.
13:00 - 14:00: Optimal Weight and Dieting This chapter discusses the growing issue of obesity in the United States, which has become significantly worse over the years and is now considered an epidemic. It acknowledges that obesity is at one end of the spectrum, with the other end being people who restrict their eating to the point of having disorders, such as eating disorders.
14:00 - 15:00: Caloric Needs and Weight Loss This chapter discusses eating disorders, specifically focusing on anorexia nervosa and bulimia nervosa. It emphasizes that eating disorders can occur without extreme leanness, highlighting the importance of recognizing these conditions regardless of an individual's appearance. Anorexia nervosa is characterized by a refusal to maintain normal body weight due to a fear of fatness, leading to self-starvation. The chapter aims to shed light on these prevalent disorders and their underlying psychological aspects.
15:00 - 16:00: Concluding Remarks The chapter 'Concluding Remarks' discusses the psychological aspect of distorted body image and its relation to eating disorders. It emphasizes that these are psychological disorders and highlights the importance of recognizing the warning signs, even if they fall outside the scope of certain practices. The chapter stresses the necessity for awareness of red flags in identifying potential disorders.

Body Composition Assessment for Health Transcription

00:00 - 00:30 you hi I'm dr. Matthews I'm here today to talk to you assessment and we're going to talking about the active health in sort of working with the general public you know personal training that sort of thing so a couple good source of information on this are the American College of Sports Medicine is a CSM resources for the extras physiologist and I'm looking at specifically talking about the second edition chapter seven and also the ACSM
00:30 - 01:00 exercise testing the prescription guidelines textbook that's edition ten in Chapter four so if you scan one of these two barcodes here you'll be able to see which books I'm talking about there's gonna be some things in this that you're gonna some items that we're going to be talking about you're probably going to want to open those books and look through them and get to the table or figure that I'm talking about and you'll be able to understand what it is I'm saying so I'm not gonna go through this entire list here go
01:00 - 01:30 ahead and pause the video and read through the list if you want to read the entire sequence of exercise prescription tasks that I'm suggesting that you do before working with the client or while working with the client but specifically we're going to be talking about this section here that's in red the weighing them getting the height getting the body composition which is important when it comes to talking about the health of the individual no uniform standards for body composition exist so if you look in different text books or even within the same text book from the same
01:30 - 02:00 organization at different points that textbook you're gonna see by that standards that are different all right there's a lot of similarities there it's not like some people were telling you it's okay to have a body fat a 50 percent others are saying it has to be two percent there's a lot of overlap between the recommendations but the recommendations do vary a lot depending on the source and again even within a source so for instance if you look at the ACS Evans recommendations for health alright this is for health not for sports performance or for aesthetic
02:00 - 02:30 appearance or anything like that ten to twenty two percent is the recommendation for men twenty to thirty two percent it's a reputation recommendation for women with a minimum body fat percentage of ten to thirteen percent for women and three percent for men all right so when I say minimum body fat percentage I'm talking about a term called a sensual fat so essential fat is the fat that you need in your body if you don't have it you're gonna start having some sort of choose sorry so your physiological systems aren't going to work properly or you might run into illnesses or if it
02:30 - 03:00 gets low enough potentially death so we all need a certain level of fat in our body and this is actually pretty low you see some recommendations for essential fat it will actually be a little bit higher than this especially for women they start losing their menstruation oftentimes well above this level of that alright so again though these recommendations for fat here that 10 to 22 for men 30 of 20 to 32 percent for
03:00 - 03:30 women it's gonna vary depending on the source you look at and even within the ACSM textbooks that I'm primarily looking at for this course it is going to vary quite a bit so I'm looking right now at tables 4.4 and 4.5 in the ACSM guidelines textbooks so you can look at the QR code here in order to see which textbook it is I'm talking about but basically what we're looking at here is the body fat
03:30 - 04:00 percentages sort of percentile ranks of different categories based on the age of the individual and the sex of the individual and you'll notice that these percentages don't quite line up with nuts percentages but the categorical rank so that where it says good fair poor don't quite line up with the values that were on the previous slide so if we go back for a second let's say for the men 10 to 22 percent was the recommended
04:00 - 04:30 range for health 10 to 22 percent if you're looking at young men so 20 to 29 age group let's see that's going to put you somewhere between excellence and poor so it's a really wide range right so again the categories don't quite line up depending on which source you're looking at so make sure you know what the source is that you're looking at and what's actually telling you so these tables again tables 4.4 and 4.5 in the
04:30 - 05:00 ACS M testing prescriptions guidelines textbook those are really more to rank you according to others of your same age right so a lower body fat percentage isn't generally thought of as better higher body fat percentage is generally thought as worse but the extremes on both sides so if you're too lean or too big too much body fat that is a bad thing for your health a person with a really high body fat percentage is said to have
05:00 - 05:30 obesity all right so a person with obesity is going to be a greater risk for a lot of diseases that are very bad you want to try to avoid things like hypertension type 2 diabetes coronary heart disease stroke and the list goes on and the list is actually much longer than what you see here this is a very abbreviated version of the list and unfortunately in the United States as well as in most modern societies around the world we are in an obesity epidemic so if you look here at this map this is a map the United States and all of us
05:30 - 06:00 each state is color-coded for the percentage of the state that has obesity all right so this is based on BMI and it's done by the center Center for Disease Control of the United States so it is pretty good information here and you can see though that the vast majority the the country is at least 30 percent body fat this is this orange color here some states have even higher than that so you know we do have an
06:00 - 06:30 obesity epidemic here if you want to see a little bit more about this obesity epidemic I have some links here to the to the rest of map so this is just the 2015 map but there are several maps this has been going on they do this every year and they have been doing it every year for a couple decades or so now you can also scan these QR codes here I click on this link and it's going to take you to a video that I've made that just cycles through this map so you can see them all on one sort of easy to
06:30 - 07:00 consume place so feel free to look at that but point is the United States has gotten much much worse over the years so we used to have much lower rates of obesity than what we have now and it's getting worse and it's been getting progressively worse for several decades and it is in an epidemic obesity was the high end of the spectrum on the other end of the spectrum people who are ultra to the point of disorders oftentimes those people are going to have an eating disorder and just to be clear here you
07:00 - 07:30 can have an eating disorder without actually being ultra lean so an easy sorters bad no matter if you're all trillion or not but the main eating disorders that I want to talk about our anorexia nervosa and bulimia nervosa these are the two most commonly talked about eating disorders with anorexia nervosa this is basically a refusal to maintain a normal body weights all right so you have this sort of fear of fatness and you essentially do a self starvation type of diet and so you've a very
07:30 - 08:00 distorted body image if you think you're fatter than you are you see every little crease every little lump whatever it is and you think it's body fat and you're super afraid of it and it's again it's a psychological disorder and because both of these actually all eating disorders are psychological disorders which means they're outside of our scope of practice but you still need to know about them because you still need to try to identify some of the red flags of them and I have a lot of those warning signs here in this table and if you think
08:00 - 08:30 somebody has an eating disorder you need to try to get them help so you are not qualified to give them help as an exercise professional but you are qualified to help the people the psychologists and whoever else is dealing with it to identify individuals who might need help and to refer them to those qualified people alright so again anorexia nervosa is a severe caloric restriction through not eating all right bulimia nervosa is very similar and a
08:30 - 09:00 lot of times these go hand-in-hand people have a little bit of both the difference between bulimia and anorexia is with bulimia they'll usually eat sometimes though even excessively eat but then they'll do some sort of binging both some sort of purging behavior so you'll hear people talk about binging and purging binging is eating way too much purging is then trying to get rid of it the sort of stereotype of this is vomiting so people who binge eat the a lot of food and then they go and they vomit it all up to try to get it out of
09:00 - 09:30 their body so they don't gain the weight laxatives is another form of this so you take laxatives so that you excrete all the food that way people also sometimes will abuse diuretics who have this disorder which will won't get rid of the calories necessarily you'll get rid of a lot of water though which will give them a leaner look so that it kind of perpetuates this sort of disorder this idea that they should be super thin super lean and there's also excessive
09:30 - 10:00 exercise as a form of purging so all of these are form of purging where you are essentially trying to get rid of what's inside your body and at an excessive level where it's unhealthy okay so again anorexia nervosa and bulimia nervosa a lot of overlap between the symptoms the red flags the main difference is with anorexia you're just restricting your diet too much with bulimia nervosa you can be restricting your diet too but you're also doing some
10:00 - 10:30 sort of purging behavior to try to get rid of what you've taken in both of these are gonna cause decreases in mood fertility inability to regulate your body temperature properly and they're gonna have horrible effects on bone density so you might not notice it right away but when you get older or when your client who may have any disorder get older they're gonna have issues with their bones so they're gonna have very poor bone health osteoporosis osteopenia easy bone breaks and it's gonna be
10:30 - 11:00 related to what they did when they were younger yeah your bones that you're setting up as you're young are going to affect your bone health when you're old so it's very important to make sure that you're not affecting your bone health when you're young so even sores can also increase cardiovascular risk so this is where it gets to be deadly is they can cause all kinds of issues some of which I'll mess up your electrolytes and if your electrolytes in your blood and your and your tissues get messed up your heart and your skeletal muscles all the
11:00 - 11:30 muscles your body function through changes in electrolyte gradients and so it can cause contraction when you don't want contraction or things to not contract when you do want them to contract and if that's the heart that's happening it can cause cardiac arrest and so that's a way a lot of people with eating disorders actually dies through cardiac arrest or some sort of heart attack or something again here is your list of things to look out for I'm not going to really read through this list in its entirety but extreme weight loss is a fairly
11:30 - 12:00 obvious one excessively exercising constantly having this or this preoccupation with food and looking thin looking at yourself all the time being very fatigued absence of menstruation for women wrote of teeth if you're vomiting alright that's it comes from the bulimia side of things but again you can read these a lot of them have similar science like a depression because again this is a psychological disorder which is why it's outside of our scope of practice let's talk about body mass index or BMI for a little bit
12:00 - 12:30 so BMI was what was used to create those maps of that the CDC pulls out and you'll hear a lot of people talking in a very negative way about BMI but BMI is actually a very helpful tool and for most people it's it's actually pretty accurate as well all right so be my is nothing more than essentially a height and weight scale is your body weight in kilograms provided by your height in meters squared all right so you square your height in meters and use that to
12:30 - 13:00 divide into kilograms the BMI classification system is used to determine if someone's underweight normal weight overweight or obese or various classifications of obese based on the number so under 18 point 5 is underweight normal weight is eighteen point five to twenty four point nine overweight starts at twenty-five goes to twenty nine point nine you know BCD starts at thirty in the various classes beyond that alright so with this the big numbers you probably need to try to remember are 25 that starts overweight
13:00 - 13:30 in 30 that starts obesity alright so most people who have issues with weight it's not being underweight it's not being too lean of course there are some people who have this issue we just talked about eating disorders and those people often are gonna be under weights but the vast majority of Americans can we're in obesity epidemic most people are gonna have issues on this end of the scales to being overweight and obese so again 25 and 30 are good numbers on the BMI scale to try to remember if you want some help with how to use
13:30 - 14:00 basic sort of office scales like a medical office scale for height and weight here are some QR codes and some links that you can go to in order to watch a video on how to do that let's talk about the downfalls that so again this is just a height weight ratio essentially and so people who are very muscular are a lot of people in our field and the exercise Sciences who are very muscular who work out all the time they're gonna have more muscle than the average individual and
14:00 - 14:30 they're probably gonna be also leaner than the average individual but because they have so much body mass and muscle mass they're gonna look on a height weight ratio type scale like this as being on the over weights maybe even obese side of things especially if you start looking at like the big bodybuilders they're all going to look like they're obese even though they're clearly very lean that's one of the downfalls of BMI the other part the other side of the downfalls is person who has almost no muscle mass whatsoever but has a fair amount of fat mass as
14:30 - 15:00 long as it's not a crazy amount of fat mass they can actually look normal weight even though they are move that all right so it's not the body mass that's so important again it's the percentage your body mass that's fat and BMI is just a rough index of if you have too much body fat essentially so it doesn't actually measure body fat it's a height weight index if somebody doesn't have a lot of muscle but has a lot of fat their weight in muscle weighs more than fat remember that so their
15:00 - 15:30 weight can end up looking like their normal way even though they're not there they're actually over fat so those are the two major sort of cons using BMI again though most people don't fit into one of these two categories most people are gonna have a normal amount of muscle they're not going to be over muscled looking more obese or under muscled and looking like they're lean when they're not leaned they're gonna have somewhere in the middle all right and so for most people who are regularly active or
15:30 - 16:00 sedentary which is the vast majority population BMI is actually a really good classification system so even though a lot of people especially people in our few of the extra science is tend to talk about being mine a very negative light for the vast majority of people BMI actually is going to categorize them just fine so it's actually a really helpful tool and probably should know the nuance and not just call it this terrible thing that you shouldn't use BMI is very useful and it should be used for most people another very easy to use method
16:00 - 16:30 for assessing cardiovascular risks that's really what we're talking about we're talking about cardiovascular risk we were talking about having too much body fat so if you have a greater waist circumference than what you should that suggests that your risk level is higher so for a min that's greater than or equal to 102 centimeters or 40 inches for women 88 centimeters or 35 inches alright so if your waist is bigger than that and you can go down here and watch
16:30 - 17:00 this video scan this QR code or click the link in order to get to those videos you're gonna see how you can actually measure this on somebody and you can also calculate what's called a waist hip ratio so a waist hip ratio looks at how big your waist is verse your hip and it puts it into this format and ratio format and so if a male a young male has a waist hip ratio equal to or greater than 0.95 if a young female we're equal to a greater than 0.86
17:00 - 17:30 they are at a greater risk for cardiovascular events so hardtack stroke those sorts of things if you're older 60 to 69 the we allow sort of a greater level here so 1.03 for men 0.9 for women the issue with having a large waist or a high waist hip ratio is it means you're carrying more of your body fat in your central region so you might have android obesity the reason why android obesity
17:30 - 18:00 which is what's depicted here it's this apple shape is worse than gynoid obesity which is more that's pear shape here is because it's putting all the fat around your major organs your body so it's infiltrating into your heart into your digestive tract and it can potentially cause all kinds of issues so fat that's in your hips like gynoid obesity is going to be much less impactful on your health than the fat that's in your abdomen and torso like Android or BC so
18:00 - 18:30 if somebody has this sort of Apple shape to them they are at a greater risk of cardiovascular events than somebody who is that has the sort of pear shape to them typically when men get obesity they're gonna have an Android shape when women get obese or they're going to have the gynoid shape but that's not everybody there are men who have a guy in OHA pin there are women who have an android shape to their obesity so let's talk about some of the methods for actually assessing body fat composition so up until now everything we've talked about hasn't really assessed body fat it's been an anthropometric measurements
18:30 - 19:00 so that means just measuring the body sort you know the circumference of the body the height of the body the weight of the body now we're actually talking about body composition measurements we're going to be getting a percentage of the body that's fat I have these stars here next to the ones that are considered the gold standard or once we're considered the gold standard there's a lot of methods out there I'm only hitting on five of them here but there are so many more than what I'm mentioning here but the best ones are going to be in dual energy x-ray
19:00 - 19:30 absorptiometry or DEXA which is the same method that's used to test bone density another method that's also a current gold standard so would have two stars here if it was on this list would be MRI there are super expensive machines that are basically just gonna be in medical facilities going down the list here hydrostatic weighing or underwater weighing was once the gold stared and it was for several decades air displacement plethysmography which is a bod pod is probably on par with hydrostatic weighing they're both still kind of gold standards but they're
19:30 - 20:00 a little dated at this point but they're they do still do a good job though coming down to you more of the applied so our fitness center type measurements skinfold thickness and biological impedance analysis or BIA are pretty good so our user-friendly fitness center style measurements you know where these are more things that would happen in like a laboratory setting all right so a lot of these were gonna calculate body density and not body fat directly so if
20:00 - 20:30 you get body density though you can just put it into on these body fat percentage calculate this is a sea region in order to calculate body fat percentage so again a lot of these you're going to have to do a lot of math and you'll get body density and eventually body fat from them so let's go ahead and talk about these one-by-one pros the DEXA is it gets both the soft tissues so you can quantify body fat percentage and it's really really accurate doing that you can also look at things like bone
20:30 - 21:00 density which is really what it was designed for so it's got a couple uses for it it's also like I said pretty very precise it's highly reliable you can see what it looks like here this is an image from the University of Scranton sent to me by dr. Paul Kuchar fellow and so basically you lay on this table and this arm goes over your body it makes this scan of your body and from that you can see the hard tissues the bone and the soft tissues which includes body fat and
21:00 - 21:30 lean tissues as well alright so the cons to DEXA organ its it is a gold standard current gold standard really good at what it does but the cons are it's very expensive so at the very cheap end these machines are probably gonna cost somewhere in the 30 or $40,000 range but you can get them well over $100,000 for more sophisticated machines another major con to them and probably the biggest con is that they do give a low dose of radiation so it is an x-ray based method alright so x-rays just like
21:30 - 22:00 x-rays that you give you broke a bone it gives you a low dose of radiation this is a much lower dose than a typical x-ray for a broken bone in fact if you talk to the companies that make these most of them will say that the amount of radiation to put out is so low and so miniscule that really shouldn't be thought of as such a big deal unfortunately the regulations change state by state in the United States so I wanna say it like New Jersey where I live this is highly regulated it's very
22:00 - 22:30 difficult to use the dexta machine because of how much regulation there is if I go over to Pennsylvania I can go to the University of Scranton where this picture was taken I can learn how to use this machine probably five to ten minutes and I can be testing people right that without any specialized training and because the radiation is so low it's it's really not that big of a deal according at least to the people who know a lot about this I'm not gonna pretend to be an expert on this but I know a little bit so if you talk
22:30 - 23:00 actually I talked to you a company that makes these recently they said the amount of radiation their machine pulls out is equivalent to eating like four or five bananas because the potassium in bananas is technically radioactive so we're not talking about a ton of radiation but again some states are going to Regulus probably more than they should I so hydrostatic weighing or underwater weighing again and this is the old gold standard that everything used to be compared to it's still pretty good but it's much more challenging to do
23:00 - 23:30 well than the other goal of standards I'm going to talk about here so with this you're gonna have to wear the person on land you're gonna have to assess their lung volume because the lungs are gonna make them float which makes them look less heavy underwater which is the next step which is where you're gonna actually weigh them under the water so basically the person goes into those giant water tank they sit on this scale they dunk their entire body under and they blow out all the air so they have as little air in their lungs as possible and then from that you know
23:30 - 24:00 after that you you weigh them and that is their underwater weight and then there's a lot of calculations that go into assessing the body fat percentage you want to see more how the methods of this here's a video you can scan the qr-code again or go to this link here the good thing again very very good measurement if it's done properly and there is some some skill to it though and the bad side of this though is its confounded by lung line which is why we're we have to measure lung volume but
24:00 - 24:30 we measure lung volume to then basically ask me residual volume so the air that's gonna be tracking your lungs even after you blow out all there you can okay so that's going to because it's an estimate for most in most cases it's going to cause a little error to the signal if somebody has a little more a little less than what you estimate it also conversion of body fat so your body body bends due to body fat is necessary here and for some people the body density of life at densities are gonna vary more than what we typically
24:30 - 25:00 think they should or what we account for in our equations and so that can also throw a little air into this some other notes here again you're going underwater so you're probably enough to wear a bathing suit you can see there it's for some people that make some very uncomfortable you're also on this small space blowing out all your air underwater so for some people this is kind of an anxiety ridden test so for a lot of people this probably isn't the best test for them get all these tests have pros and cons to them alright so the next one here air displacement plus
25:00 - 25:30 as my RV or the only version of this that I am aware of is the bod pod which is the commercial name for this unit here this uses very similar basically physics as the underwater weighing so you in underwater weighing you've displaced water and then we measured your underwater weight in order to essentially get an idea of how much buoyancy and water displacement you did here you're just placing air and then the calculation is very similar but it's all done in the background and the
25:30 - 26:00 computer system that comes with the bod pod alright so fairly easy to use definitely I would say easier to use than the underwater weighing the person doesn't have to get wet which is nice they do have to go into this small egg-shaped to smart chamber here so for somebody who's still a little claustrophobic it can be a little bit of an anxiety ridden experience too good news is there's this window that helps a little bit there's also a little emergency button on the bottom of them the seats that they can push that opens
26:00 - 26:30 the door so they can always control the situation and get out they need to some other cons to the bod pod is any sort of air movement any movement around the machine it's going to cause the air pressure to vary just enough to cause errors here so you need in basically in a very small room where there's minimal air movement minimal people moving around the person in the tank can't be but in the pod can't be moving their hands or doing anything you'll also need to compress the hair on the body so
26:30 - 27:00 that's why he's wearing this swim cap here if you had a hairy chest we'd all have to shave his chest also he's not wearing a big baggy clothes that's why he's he doesn't have a shirt on he has basically compression shorts on and that's it so people have to go into this tube wearing minimal clothing and the clothing that they wear has to compress onto their body okay the reason for this you have any trapped air whether it's trapped by your clothing or trapped by your hair that air is gonna warm up quickly and
27:00 - 27:30 once it warms up it's going that air is actually going to compress easier which is going to affect the measurement when it starts to try to look for pressures of air inside the chamber so it's going to make it look like you're linear than you actually are all right so here's another link and a QR code if you want to see a test run here all right so on to the more field type test so these are the ones you're going to see in most fitness centers so we have skin folds and we have biological and pians analysis or BIA
27:30 - 28:00 all right so skin folds basically you go around you pinch the skin you grab it with one hand you put these calipers on the skin and you get an idea of the body fat percentage from that and so when doing this you're so you're going to do this on several parts of the body there's a lot of skill involved there's a lot of skill which means there's a lot of room for error there's a lot of human error to this measurement if you're good at it you can be pretty accurate with it all right so the accuracy can be plus or minus three and a half percent basically when it's three and a half percent you're talking do you get a 10% body fat
28:00 - 28:30 on somebody they're really somewhere between six and a half percent body fat and 13 1/2 percent body fat so it's not a lot of range that's it is a decent measurement considering how low-tech it is it's also fairly cheap I didn't mention it on the bipod before but bod pods are over $50,000 so it's a lot of money and hydrostatic weighing you can set up a tank fairly cheap if you have a pool if you have access to a pool but it can also get expensive if you are trying to do a really sophisticated take this
28:30 - 29:00 the skin folds you're looking at probably 150 to 300 dollars for a good pair of calipers like what you're seeing in this picture you can get the calipers cheaper but the quality goes down a little bit you need a minimum of three sites so you have to pinch a minimum of three places on the body but it can go up to seven in most equations and I prefer the higher number of the seven sight equations just because you get a better idea of the whole body in case somebody carries our weight more in one place than another there are equations that go
29:00 - 29:30 beyond seven sites but they're pretty rare and most people don't use them down size this again highly skill oriented so if you're not really skilled in it you're gonna get really bad numbers and also it makes people uncomfortable they're gonna have to remove clothing you're at the pinched and touch their skin directly so it makes people uncomfortable and yeah she's good but not as good as the gold standards all right so on to BIA or by electrical impedance analysis almost as good as skin folds so you can see the standard error of the estimate here is 2.7 to 6.3
29:30 - 30:00 depending on the source you look at so it can be a little bit better a little bit worse than skin folds but it's it's probably on par with most the time and so what you do with biological impedance analysis is you put an electrical signal into the body and you sense it in another location so here this is a foot to fit foot to foot model so the electricity goes in one foot comes out the other in a sense and so we are able to determine how much impedance there was to electricity going through the body and that's what it's basically used in to regression of formulas with some
30:00 - 30:30 other information like your height your weight your gender your athletic status in it gives you an idea of your body fat percentage that way BIA is really easy really quick and if you follow all the guidelines it does a reasonable job the problem is there's a lot of guidelines which means there's a lot of assumptions that the test is making and those assumptions are because primarily because it's going to require a similar amount of water in the body and
30:30 - 31:00 electrolytes in the body to the way the system was created and tested okay so if you become dehydrated from exercise or just being out in the heat if you're hot and the fluid shifts from the inside of your body to the outside to your skin if you eat a big meal if you don't eat you don't drink if you drink or eat too much if you any of these things it's going to affect BIA and make it so that the values that you get are completely relevant so that happens it's very very
31:00 - 31:30 easy to get really just crazy numbers I've seen on these machines somebody come in and have a body fat percentage of say 15% and then they exercise and they get back on the machine and it tells them their body fat percentage is like 33 percent all right so it's really really easy to mess these machines up and unfortunately when they're just put out into fitness centers and people are allowed to use them that will usually what they're gonna do is they're gonna exercise and check at the end of the workout see how they did and at that
31:30 - 32:00 point in time it the values they're gonna get are completely bogus so it does work it does its job but you have to know all the ins and outs of the pre-testing guidelines to make sure that you follow them appropriately if you go too high or too low with your body fat percentage it's a negative thing so you're gonna have negative health consequences for doing so against you high was obesity - lows usually when you start getting into the issues it may or may not be interaxial bulimia you can also end up with the female athlete
32:00 - 32:30 triad they're also starting to talk about a male athlete triad which I'm not gonna really go into here but basically it's when your bone density and your immune system gets a get sort of overrun by your inability to maintain a proper amount of energy in the body so calorie deficit and so it's gonna cause all kinds of issues all three these are going to cause issues just like obesity causes issues they're just different issues so it's really useful to be able to calculate your optimal weight if you
32:30 - 33:00 know how much fat free weight you have so if you do a say your 10 percent body fat and it's just make the numbers easy say you're 200 pounds that means you have 20 pounds of fat and you have about 180 pounds of lean mass so the fat free mass would be the lean mass so you'd put the 180 here and you divide that by one - whatever your optimal body fat percentage that you determine is so look through the normative charts and pick what you think makes sense for your sex
33:00 - 33:30 your age and what basically your goals realistic goals you have and so then you can put that those numbers in you can calculate your off whole body weight from that so it's really easy to do and it just requires you to know some of the norms as well as what your body fat percentage is talking about losing weight again a lot of people who are on diets it's a lot of people are overweight and obese and there's a lot of bad information out there and now I'm not a dietitian so
33:30 - 34:00 take some of what I'm saying with that in consideration but the basics are the same and most people in our field and the Exercise Sciences know the basics so you should too so some of those basics are make sure that you have safe and effective weight loss so that means no more than one to two pounds per week if you're losing more than that the person's probably not doing it in a safe way in the product and a yo-yo S or the rice can go right back up so slow steady weight loss is the key ultra low calorie
34:00 - 34:30 diets so this is just a list of kind of tips and information you should know ultra low-calorie diets are bad they do not help you lose weight long term you might see a weight loss initially within your metabolism is going to drop to meet the level of your new intake and basically you're you're starting all over again you can't lose weight you kind of plateau okay so you need to lower your calorie intake yes but not to the point where it's excessive and excessive typically people say for women
34:30 - 35:00 is less than 1200 kcals per day so anything less than that is a starvation diet you shouldn't do it for men less than 1800 kcals per day and of course it's going to there are some nuances to this on giving you just general information here okay so you always hear the diets talking about you know this type of car that type of fat the really the thing that matters most when it comes to weight loss is just calories interest calories out so how many calories you eat versus how many calories you burn through activities of daily living and exercise so just make
35:00 - 35:30 sure that you are able to count the calories in you should be able to lose weight that way adherence to a die is more important than the type of diet followed so again you always hear people talk about this diet or that die and this one's great because the business and this or that one's great because this isn't this what matters is your ability to adhere to it if there's some diet and it causes crazy weight loss really fast again first of all it's probably not how it's probably not gonna be maintained and that maintain thing is the what I'm talking about now if you lose a ton of
35:30 - 36:00 weight right off the bat you're probably put it all right back on because you're doing it in some crazy diet where you can't maintain it for a lifetime it's important to realize that and we'll skip down here for a second that what you are doing right now is going to determine your body fat percentage and your your body weight status so if you change that your body weight status your body fat percentage is gonna change but I could go right back to what you were doing it's gonna go right back to what you're
36:00 - 36:30 doing so this isn't about a short-term fix it's not about losing the weight and then going back to normal you need to pick something that you can do for the rest of your life all right so these crazy extreme diets are not something you can do for the rest of your lives probably not even healthy to do for the rest of your life take something that you can do for the rest your life do behavioral changes not just the diet so a behavioral change is something that you change about who you are and the way you behave and your actions and once you do that and you stick to those behavioral changes if there are healthy
36:30 - 37:00 changes hopefully you'll have a little bit of weight loss with those and it won't be sustained weight loss and that's the key all right so let's go back up to this real quick calories from food and beverages should be balanced with calories expended if you're trying to maintain weight and then if you want to lose weight gradually decrease your calories and also increase your physical activity so if you just decrease calories your your metabolism is also going to go down that physical activity is really important to make sure that your metabolism stays high or even elevates a little bit it's going to keep
37:00 - 37:30 you losing weight over time so one or the other is great but put them together a die and exercise that's where you're going to get the most weight loss and sustained weight loss and then also most people who are obese they have a lot of weight to lose if you have a lot of weight to lose you're not going to be able to just make one goal you know I'm gonna lose 50 pounds and you're gonna make it happen some manageable periods now isn't that's not the way it works you're probably going to have to make three four goals in order to get to your
37:30 - 38:00 desired weight so maybe the first goal is to lose 10 pounds and the second goal is to lose 5 pounds third goal can also be either five pounds and you just keep setting new goals so that you have that constant drive towards something and you also get the reward of achieving a goal on a regular basis rather than having this big lofty goal that you're probably never going to get to because it's just too much too intimidating and it just makes it much harder from mental perspective to keep on track so it's
38:00 - 38:30 important to know what your energy needs are and so in order to do that you should probably try to calculate at least an estimate of your resting energy expenditure so resting energy expenditure is basically if you just sat around all day how much energy you would burn through and we all burn through a lot most of our energy typically is burned through just resting energy expenditure so we have some different formulas here so for non obese adults so people who are normal weight or over weights but not to the point B City you
38:30 - 39:00 should probably use these formulas up here so we have the one for a min and another one for women and now let's you read those on your own basically though you're going to be calculating kilocalories per day based on your weights your height and how old you are if you are an obese individual or you're working with an obese client these are probably better equations here again there's one for men and one for women and it is based on the same things their weight and kilograms or height and centimeters in their age and years okay
39:00 - 39:30 so these are going to be used calculate resting energy expenditure so let's say you do the formula and it tells you 1300 calories that means you need 1300 calories to maintain your weight to not gain or lose weight if you aren't doing any exercise or any physical activity that day so again this is not taking the consideration your activity level in order to do that you need to multiply it by a an activity factor alright so you
39:30 - 40:00 take your resting energy expenditure you multiply by an activity factor and that's how you're going to calculate how many calories you need to get in order to maintain your weight if you want to lose you just do a little less you want to gain you just do a little bit more alright so for a sedentary person the activity factor is 1.2 so you just multiply that 1300 calories in the example I just mentioned by 1.2 now give you the total energy expenditure for the day and then again you can plan your weight loss or weight gain or weight maintenance accordingly now for
40:00 - 40:30 light activity it's one point three seventy-five from Meijer activity one point five five very active one point seven to five and for exceedingly active so talking like athletes who exercise hours a day one point not okay so these are all just estimates so the resting energy expenditure is an estimate this total energy expenditure is also an estimate so it's good place to start and sort of see how it goes so if you're if you do these formulas and you have a reasonable plan you cut your calories
40:30 - 41:00 back at a reasonable amount and your increase your physical activity at a reasonable amount and let's say you don't lose weight you just kind of maintain then you know you're probably need a little bit less than this and you just kind of chip away at it as necessary okay but this is a really good starting point so start with these formulas if you need more calories add more calories if you need less calories take away more calories so it's again just the starting place they're estimates they do have some error to them they're not going to work for everybody whether the work reasonably
41:00 - 41:30 well for most people so that was an overview of body fat body composition assessment and so's body fat percentage estimates for healthy individuals in talking about weight loss a little bit there at the end so if you have any questions you can put those in the comment section below and I'll try to get back to you otherwise please come back and watch another video thanks