Struggling with Image and Body Fat
This is still an age where "thin is in" and many have discovered that they will never be able to get close to the media's image of what a healthy person should look like. There are all different body types, metabolic and gene factors that may not allow an individual to look like the models in the media. This article is written for those people who have been frustrated in their attempt to acquire the ideal appearance. There are no short cuts to acquire your optimal physical appearance. It requires some self-discipline and a lot of patience, which in our society is an under-developed idea.
One must understand that everything we eat will be turned into fat so that the body can use those calories for energy. The key to reducing the body’s ability to store fat is directly related to one's ability to spend enough energy that will burn off the calories consumed. The are two types of fat.
Fats:
--Necessary body fat (fat needed for the body to function normally).
--Subcutaneous body fat (excess fat that the body hasn't been burned. It is stored under the skin anywhere on the body. The most common places for this storage are thighs, hips and abdomen. As this fat storage capability increases, it will spread to the arms, neck and face.)
The following is a brief list of facts that are related to the whole issue of diet and exercise.
Facts:
--Muscle weighs twice as much as body fat.
--Body Fat takes 20% more room than muscle.
--Muscle metabolizes at 5 times the rate of fat tissue.
--Muscles burn up most of the calories we consume.
--Calories that are not burned off, are stored some place on the body in the form of fat.
--You can gain body weight and lose inches (body fat) through exercise.
--Muscle metabolism at rest, burns fat at a higher rate after rigorous exercise.
--Inactivity causes muscles to atrophy (become smaller and weaker).
--Atrophied muscles burn less calories than conditioned muscles resulting in more body fat storage capability. This assumes that the intake of calories doesn't change.
Ethnicity (ethnic background) is another factor that comes into play. Certain ethnic gene pools incorporate a gene that help those people survive during times of famine and drought. (It has been called a conservation gene). In a place where food is plentiful and famine is not a problem, these people are capable of increasing body fat storage at an alarming rate. They should be made aware of that trait to avoid the unnecessary fat their body will store. Some ethnicity’s can appear very slight (skinny) but when tested are found to have a high subcutaneous layer of fat. Therefore appearances can be very deceiving.
Testing: How reliable are the tests for body fat?
-- Skin callipers measure the thickness of the subcutaneous tissue. That means, directly under the skin. It takes some time for body fat to make a difference at this level, because it has to accumulate first from a level below, which will not be measurable at this time. This has been called the marbling affect. Fat fills the voids in muscle and other areas before it can be measured subcutaneously. The validity of this test may be marred because the increase in fat in the muscle can not be measured with the callipers and thus we may not be as healthy as we are led to believe.
--The Electrical Impedance test may also be flawed because it measures how fast the electrical pulse travels from one point to another. It can be affected by many thing such as rigorous exercise the day prior to testing, caffeine intake or the amount of liquid the body holds. These tests can be hand held to a type that is stood on. If that section of the body being tested, (hand to hand, or foot to foot) is fairly well conditioned the reading may not accurately reflect how healthy you really are.
-- Weight charts may be flawed because they are usually a result of the averages for certain heights and body frames. If you begin with a society that is over-weight, the result is that you are comparing yourself with an overweight society. Average then would mean that you are average in an overweight society, which would mean that you are overweight.
Regardless of which test is administered it should be understood that no one test is completely accurate. It only shows a number that on any given day may fluctuate. All of the above tests have a plus or minus 3% accuracy (including being submerged in water) and will also vary because of the inconsistencies administering tests. Be concerned if a couple of different tests are showing the same results. That includes any of the above tests plus the body mass Index charts for your age. The BMI index appears to be the least complicated in determining one’s health.
Many teens seem to have an unrealistic notion of what they should look like. They have always looked at others and tried to be like them. They must realize that they are different. No two people are the same. Teens must learn to accept themselves as individuals in both personality and appearance. In any event the most important factor is one's own perception of appearance and/or the way they feel. Don't allow your perception to be skewed by false notions. If you are satisfied with your appearance and you feel good, there is no reason to change what you do. If you feel that a change is necessary because your ability to perform is hindered, consult your doctor first. Unnecessary changes may have a detrimental affect on your health.