Skinny Girl's Quest for Muscle

Skinny Girl's Quest for Muscle
Build Muscle by Doing Absolutely Nothing

My workout partner (who is less motivated than myself) and I didn't make it to the gym for our weekend "leg day" workout. My trainer is out of town this week, and the weather is hot hot hot. All of this equals a giant lack of motivation to get myself to the gym or outside (running, bicycling, mountain biking, hiking, swimming, or even walking). My exercise this week to date consists of about 3 walks outside during lunch hours or breaks from work--and those performed in less than ideal shoes (today's are a pair of 4" heels). Plus, a few minutes per day doing routine cleaning, gardening, playing with the dogs, etc. Although, over the weekend, I did sport my RYN rocker-sole shoes, which are claimed to build leg muscle (RYN and MBT shoes review to come soon).

After some stomach issues last week, I cut back on supplements as well and have only been taking HMB (about 1/3 the recommended dose), smaller amounts of creatine, and a couple other miscellaneous supplements. (No worries for those who are interested, I'm planning a supplement write-up soon.) My diet has remained somewhat the same if possibly a few less calories per day. My sleep is okay--not great.

So, what's the result of all of this non-muscle building activity? What do I get for being a total couch potato?

More Muscle!

Oddly enough, my Lean Mass is up and my Body Fat is down. I've calculated the difference using averages (averages over last week and averages over this week). All other factors equal. Here are the differences:

......................This Week ...... Last Week
Avg Weight (lbs)........ 124 ............ 125
Avg % Body Fat.......... 25% ............ 26%
Avg Lean Mass (lbs)..... 88 ............. 87

Unfortunately, I did not start using the "Athletic" setting on my body composition scale until just recently and am missing the data to be able to compare values based on corrected body fat (and lean mass) information. However, these are my corrected scores for just this week (using the "Athletic" setting). (For an explanation of "Athletic" setting and other information regarding my body composition scale, please see my review of the Tanita body composition scale.)

..................... This Week ("Athletic" settings)
Weight................ 124.6 lbs.
Body Fat.............. 23.3%
Lean Mass............. 90.8 lbs.

In the event that it's just a fluke in the data, I've also been trending my lean mass and body fat over the last year. So far, the results fit the trend with a very small spike this week.

What does all of this mean?

I suspect that when experts mention that rest is critical to developing muscle, they're spot on. Now I wouldn't expect my body to continue to build muscle without additional strengthening activities, and the sooner probably the better as I have been out of the gym for almost a week. However, my fears of becoming a couch potato as a result of this temporary lapse have been invalidated. Here's to my week of relaxation and also to getting my rear back to the gym very soon.

Until next time, go do something Athletic!

Skinny Girl's Quest for Muscle
Saturated Fats

Earlier, I posted about the percentage of protein that I have decided to consume as part of my diet. However, I still need to determine daily fat and carbohydrate intake. As part of my research, I ran across lots of information (and a lot of conflicting information) about fats. To start, there are many different levels of fats recommended as part of modern diets. These range from one end of the spectrum to the other--from the low fat diets to the popular fad Adkin's-style diets with high levels of protein and fat. Additionally, there are many considerations when it comes to fat including the makeup of the fats: saturated, monounsaturated, polyunsaturated (including omega 3 and omega 6), trans-fats, cholesterol, and phytosterol. But, it doesn't stop there. Saturated fats can come from a variety of sources including both plant and animal fats. While unsaturated fats, which are considered to be the more healthy of the fats, can be processed to resemble saturated fats. Yet are these processed fats still healthy? For example, oils that are liquid at room temperature can be hydrogenated--hardened--to form margarine or Crisco-like products. The hydrogenated fat, while firm like a saturated fat, is still considered unsaturated, but falls into the trans fat category. Finally, there are the three substances that are fast gaining the reputation of the new not-so-naturally born killers of the fat world: monoglycerides, diglycerides, and triglycerides.

Saturated Fats and Trans Fats -- Not the Same Stuff

Traditionally, saturated fats have been portrayed as unhealthy while unsaturated fats (including trans fats) were giving the label of a healthier alternative. While this is in part true, there is quite a bit more information in the details that should be considered. First, trans fats have made a complete 180 as far as health is concerned, and are now being removed (somewhat by force) from our diets. Trans fats are those fats that have been hydrogenated and typically include: hydrogenated and partially hydrogenated coconut and palm oils. Trans fats also occur naturally in animal products such as milk and in the fats of meats such as beef and lamb.

Hydrogenated Oils, Saturated Fats and Cholesterol

While hydrogenated or partially hydrogenated coconut oil is not a saturated fat, some studies have shown it to increase total cholesterol (and increase LDL--bad, while decreasing HDL--good cholesterol levels) in the body. This has resulted in the negative reputation of the earth's tropical oils: palm and coconut oil. Interestingly, cholesterol levels in the body do not come directly from food as your body manufactures its own cholesterol. In a study(1) performed by the Department of Nutritional Sciences and Department of Kinesiology, University of Connecticut, Storrs, CT, overweight subjects were placed on two different reduced calorie, low carbohydrate diets. One of the diets included three eggs per day. The other group received a zero-cholesterol egg-substitute. At the end of the study it was determined that the egg-eating group had increased HDL-C levels (this is considered a "good" cholesterol) and decreased metabolic syndrome risk factors. These factors are believed to contribute to heart disease and include (2):

• Elevated waist circumference:
  Men — Equal to or greater than 40 inches (102 cm)
  Women — Equal to or greater than 35 inches (88 cm)
• Elevated triglycerides:
  Equal to or greater than 150 mg/dL
• Reduced HDL (“good”) cholesterol:
  Men — Less than 40 mg/dL
  Women — Less than 50 mg/dL
• Elevated blood pressure:
  Equal to or greater than 130/85 mm Hg
• Elevated fasting glucose:
  Equal to or greater than 100 mg/dL

Cholesterol, a substance which also has received a bad reputation due to its link with heart disease, is a vital part of nutrition. HDL "good" cholesterol is important for brain function and associated with retaining memory function and decreasing dementia later in life(3). Yet high levels of cholesterol measured midlife can indicate a risk of dementia later in life(4). There are many options for lowering or balancing cholesterol levels in the body and perhaps one of the best methods is through exercise(5).

Coconut Oil -- It's Two Forms: Really Bad or Miracle Food?

So is your head whirling with all of this information? Wait, there is more. Let's go back to the tropical oils such as palm and coconut oil. These are the two oils with the bad reputation brought about by processing--either hydrogenating or partially hydrogenating. These oils in their raw or "virgin" form, while somewhat high in saturated fat are considered very healthy (almost to the point of "miracle" remedy like extra virgin olive oil) by some. Coconut oil, in its raw state is solid like margarine at room temperature and has baking and cooking qualities resembling Crisco or lard. However, it has a low burning point and should not be used for high temp frying. Raw coconut oil is very rich in medium-chain triglycerides (MCT's). This is the substance that gives unprocessed coconut oil its miracle cure reputation. MCT's are fat, but are not processed and stored in the body in the same method as other fats. Instead the liver "burns" these fats to be used as an immediate energy source. MCT's are also easier to metabolize than standard fats and could be useful in individuals who have difficulty consuming fat. So, what does all of this mean? Well, to start, you get a few fats for free--i.e. you can eat some fat without it being stored in your body. Researchers are looking into whether these types of fats can in fact decrease the overall body fat percentage of those who consume MCT's in place of other fats. Current research suggests this is a possibility, yet also demonstrates that a higher level of cholesterol (likely from the saturated fats) can also result(6).

Coconut Oil in the Kitchen

I've been experimenting with organic virgin coconut oil in the kitchen for a few months with really wonderful results. This is definitely an easy fat to substitute in place of other forms of fat. So far, I've used it in baking, frying, and even in smoothies and as a spread. First, probably the most natural fit for this oil is in baking. Even though it's labeled coconut "oil" it's much more margarine-like at room temperature. It can be purchased in a virgin or raw state, with the flavor and scent of coconut, or can be purchased as a de-scented product. I've been using the virgin product and do enjoy the very faint coconut essence in baked goods such as scones and muffins, which are especially delicious when the oils or lard-like fats have been fully replaced with coconut oil.

When frying, it's important to cook at a lower temperature as the coconut oil can burn. I've had success sauteing potatoes, peppers, and onions, (for a breakfast hash), baking fish and vegetable packets on the grill, low temp stir frying, and even blending with a higher temp vegetable oil for slightly hotter cooking requirements. I do notice a little bit of coconut flavor, but have really enjoyed it. It's definitely not strong enough to distract from any of the dishes that I've prepared.

Until I read differently, I think I'll consider coconut oil a useful replacement for some of the fats in my diet--hopefully the miracle remedy qualities will ring true and bring me that svelte, yet muscular body I'm chasing.


Well, that's all for now, until next time, go do something athletic!



- - - - - -
references:

(1) http://jn.nutrition.org/cgi/content/full/138/2/272
(2) http://www.americanheart.org/presenter.jhtml?identifier=4756
(3) http://americanheart.mediaroom.com/index.php?s=43&item=451
(4) http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2009/08/04/MNB41928H4.DTL
(5) http://www.webmd.com/cholesterol-management/features/exercise-to-lower-cholesterol
(6) http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T7C-4KNMB0V-6&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&_docanchor=&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=79a111c2418d2544e59b4a890b7f5c72

other readings:

a) http://en.wikipedia.org/wiki/Coconut_oil
b) http://www.consumerlab.com/tnp.asp?chunkiid=21809&docid=/tnp/pg000823
c) http://www.consumerlab.com/tnp.asp?chunkiid=22378&docid=/tnp/pg000293
d) http://www.thedoctorwillseeyounow.com/articles/nutrition/dietheart_6/
e) http://www.dldewey.com/columns/monodyf.htm

Skinny Girl's Quest for Muscle
Product Review: Tanita BC-558 Ironman Segmental Body Composition Monitor

Now that I've owned and used the Tanita BC-558 Ironman Segmental Body Composition Monitor for a couple years, I thought it would be a good time to write up a review. Don't you hate reviews from the owners of brand new products that haven't really had time to actually use them? You know what I mean: "Oh, I just love my brand new car! It's so shiny and pretty. And, one of these days, I'm planning to drive it too!" I'm going to try to avoid knee-jerk reaction reviews and focus on products that I've tested over a useful period of time.

To start, what is a "Segmental Body Composition Monitor" anyway? Tanita describes its product as: "[this] product gives individual body composition readings for each body segment- trunk, right arm, left arm, right leg and left leg. The BC-558 is especially useful for anyone who is monitoring the balance of left and right side of body or trying to build or rehabilitate a particular part of one's body."

In case that's a little too vague, here's the information that I get from the scale each time I step on:

Today's Date
My Weight in Pounds (with one significant digit in 5th's, i.e. 0.2, 0.4, 0.6, etc.)
My Total Percentage of Body Fat
The Percentage of Body Fat in my Left Arm
...in my Right Arm
...in my Right Leg
...in my Left Leg
...in my Torso
My BMR (Basal Metabolic Rate) in Calories
My Metabolic Age
My Hydration Level
A Visceral Fat Rating
My Total Pounds of Bone Mass
My Total Pounds of Lean Body Mass
The Total Pounds of Lean Mass in my Left Arm
...in my Right Arm
...in my Right Leg
...in my Left Leg
...in my Torso
A Physique Rating

And, all of the above comes with graphs showing improvement (or the unthinkable: declines) over time as long as you step on the scale regularly. The memory spans up to 36 months (according to Tanita). However, on my scale I've only been able to get readings as far back as 3 months with regular use, and longer periods with less frequent use.

Other Features:

The scale is fully functional for up to 4 users and has a "guest" setting. There is also a quick button for a weight only reading. Each user enters the following information: Gender, Birthday (day, month, year), Height (i.e. 5 ft, 4 1/2 inches, with 1/2 inch being the smallest unit of measure), and "Athletic" mode--either you are or you are not. Tanita describes this as "a person involved in intense physical activity of approximately 10 hours per week and who has a resting heart rate of approximately 60 beats per minute or less. Tanita’s athlete definition includes “lifetime of fitness” individuals who have been fit for years but currently exercise less than 10 hours per week. The body fat monitor function is not intended for pregnant women, professional athletes or bodybuilders."

I've been using the scale without the "Athletic" mode. However, after review and comparison of my body fat information over time, it appears that in my case, the "Athletic" mode gives me the most valid body fat reading.

I've tested myself under various scenarios with Total Body Fat Percentage readings as follows:

Female: 27.2%
Female (athletic): 23.5%
Male: 17.9%

In Karen Sessions ebook "Iron Dolls", she suggests averaging the Female and Male readings (on a similar scale, which does not have the "Athletic" mode) and subtracting 1 from the result. Using her math, my body fat would be:

First, find the Average:
27.2 (female) + 17.9 (male) = 45.1 / 2 = 22.55

Now from Average, Subtract 1:
22.55 - 1 = 21.55

Under her theory, I'm 22.55% body fat which is quite a difference from the 27.2% I get without Athletic mode. Using the Athletic mode (23.5%) appears to be a much closer result to her suggestion.

I've also been tested by employees of the local gym using calipers--who have put me closer to the 20 mark vs. the 30 mark. I am still considering a Bod Pod test as the ultimate comparison, but that'll be the topic for a future blog posting.

Changes Over Time:

One of the most useful aspects of the scale (or any body fat scale for that matter) is the ability to track changes over time and adjust as necessary to either cut additional fat or add lean mass. The Tanita does have a display with memory and graphs, but I much prefer tracking in a spreadsheet or notepad (in fact, I use both). Each morning that I test, I write down my scores. Later, when I'm at a computer I enter the information into excel in tabular format so I can see everything on one page. Being able to track information over time has also given me hints about proper scale use. My readings within the same day can be very different, however, day-to-day readings (always taken first thing in the morning) have much less variation.

Additionally, on the days that the scale claims I am more hydrated, my body fat scores are less (and it suggests I have more pounds of lean mass). I've read that another factor that can influence body fat scales is: body temperature (influenced by a recent shower or exercise). All of these details have helped me fine tune my reading schedule in attempt to get the most accurate information.

Right-side / Left-side Body Differences:

Another quite useful feature of this scale is the ability to determine right-side/left-side body discrepancies. For example, my right arm typically has 0.2 lbs or more muscle than my left arm. This may seem insignificant, but since my arms only include about 4 pounds of muscle each, this is a 5% difference--and very noticeable when it comes to bicep curls! This discrepancy, along with my right/left leg discrepancy which is just the opposite: left leg has more muscle than right, have remained consistent over time. Interestingly, the right/left leg discrepancy decreases in the summer with increased bicycling, but becomes prominent again during my less active winter months.

Guest Users:

My younger siblings stayed at my house a couple years ago and each one wanted to be tested on the scale. The first on the scale was my younger brother who was over 18 at the time. He had no trouble on the scale and it appeared to give him an accurate reading. The second to hop on the scale was under the age of 18. The Tanita not only provided less information, but the information itself seemed slightly wrong for his body type. And, the third of the bunch had the same problem (he is also under 18 years of age.) We theorized that the scale doesn't provide as much information for individuals under the age of 18. There was also no "Athletic" mode option for youngsters. We re-tested adjusting all of their ages up to 18 years and the information appeared slightly more accurate and useful.

Other Odds and Ends:

The scale uses standard batteries and I haven't had to change them yet since I purchased the scale. It's rather large, but not heavy. Plan on it taking up quite a bit of floor space unless you have a nice storage area. The display and buttons are all fairly self-explanatory once you read the manual and they are large and easy to read. Using the scale is easy as long as you can bend over--you are required to reach down and pull up two handles that are attached by cable to the scale. While standing on the scale, it's important to not allow your body parts to touch such as thighs touching each other, arms touching the sides of your body, etc. Tanita also recommends that you keep your arms at a 90 degree angle while holding the grips.

It's suggested that you clean the contacts regularly (prior to each use is recommended). I just keep a towel near the scale along with a pen and pad of paper. The scale scrolls through some of your output readings after use such as weight, body fat, right arm fat, left arm, left leg, right leg, and torso. However, don't overlook the other data not included in the scroll--to access it, you must manually press individual buttons. Probably the best feature Tanita could add to this scale is a USB port for data collection as you could quite possibly give yourself a wrist injury with all of the transcribing.

Recommended?

Can I recommend this scale? This is a tough question. The scale is very expensive. Using Karen Sessions' formula, one could use an inexpensive ($30) hand-held scale and achieve adequate information to track progress over time. Right/left body differences can be tracked in other ways such as one rep. max tests, a tape measure, or just looking at muscle size in the mirror.

If you have the funds and the interest, by all means, this is definitely the premier scale on the market. If you are a total data junky like me, than this is the scale for you. If you don't fall into either of these two categories (and you aren't recovering from single-sided body injury or a personal trainer who'd like another method besides calipers) than perhaps a less expensive model would be just fine.

Until next time, go do something athletic!