Wednesday, April 27, 2011

Body Fat Test Number Two

A few months ago, I got my body fat checked at my gym by Mike, one of the very experienced trainers who works there. He uses a nine-point skin-fold test to do it and it only takes about twenty minutes to take all the measurements and go over my results. You can click here to read about the first time I got my body fat checked back in December.


I honestly wasn't expecting to see much of a change between December's measurements and today's because I haven't really lost very much weight since then, but I was pleasantly surprised. Here's my chart with December's results and today's:



He does a skin-fold measurement on the nine different areas of my body that are specified on the chart, adds up the total, then does a few calculations using my body weight to compute my body fat %, pounds of body fat, and pounds of lean mass. Here are the results:


Body Fat %:

12/3/10: 25.44%
Today: 21.67%
Change: -3.77%


Pounds of Body Fat:

12/3/10: 44.27 lbs
Today: 36.44 lbs
Change: -7.83 lbs


Pounds of Lean Mass:

12/3/10: 129.73 lbs
Today: 131.76 lbs
Change: +2.03 lbs


As I said before, I was pretty surprised (in a good way!) to see these numbers. All of my measurements were down except for one (suprailiac) and he said that he can tell that my fat is loose and breaking apart, which is a good thing. I was also happy to see that in addition to losing some fat, I have also gained some lean muscle mass. I talked to him a little about my diet (he suggested carb cycling, which I may try out after finals are over) and I also mentioned that I haven't been strength training as much as I used to. Of course he stressed the importance of that and I really do plan on getting back into a lifting routine once school is done in a couple weeks. Other than that, he set some goals for my next test (which I will probably get done towards the end of May) and told me to keep doing what I'm doing. It's nice to be able to see the results of hard work in ways other than the stupid scale sometimes :)



After my body fat test, I hit the treadmill for a sweattastic work-out, but first I have to tell you about the leg routine I did yesterday. Like I just stated above, I don't really lift weights as much as I used to but yesterday I arrived at the gym with one thing on my mind: Legs! They are definately my favorite muscle group to train. Here's what I did:

  • 5 minute warm-up jog on the treadmill
  • Leg presses 3 sets x 15 reps
  • Calf raises 3 sets x 15 reps superset with leg extensions 3 sets x 15 reps
  • Lying leg curls 3 sets x 15 reps
  • Butt blasters 3 sets x 15 reps
  • Sumo Squats 3 sets x 15 reps

I finished off with 15 minutes on the elliptical to shake my legs out. This work-out was tough! I usually get DOMS so while my legs are definately feeling it today, they will probably be even more sore tomorrow. It's a good kind of hurt though ;) For today's work-out, I kept it simple with 45 minutes of cardio. I started out with this booty-kickin' treadmill work-out:



And ended with 15 minutes on the elliptical. By the time I was finished I was starving! I literally ran out of the gym and raced home to make this epic breakfast:




Whole wheat buttermilk pancakes topped with lemon Greek yogurt (Chobani rocks my world) and some slivered almonds. Not quite as amazing as these pancakes, but still delicious.




Well I'm off to hit the showers and then get ready for lab this afternoon. After lab I've got a full night of studying ahead of me, yuck!


Have a happy Wednesday :)



Questions:

Have you ever gotten your body fat checked before? How/where did you get it done?


What is your favorite muscle group to train?


What are your favorite pancake toppings?

Peanut butter and white chocolate chips take the cake for me, but I also love fruit and nuts.

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