How to Measure Muscle Mass

Some weightlifters like to know what percentage of their total weight is muscle and the lbs / kgs of muscle they have. There are several different methods for measuring or calculating the amount of muscle mass in the human body... And the methods are all highly inaccurate.

The only way to directly measure muscle mass is via cadaver dissection, which is not a good option! The methods described below are estimations, and based on different assumptions, and with varying degrees of accuracy. You've been warned!

The human body is made of several things:

Muscle Mass
Fat Mass
Bone Mass
Blood Mass
Waste Mass (Urine, Excrement)
Organ Mass

And so forth. Usually what people want to know is how to measure their Fat Mass and their Muscle Mass, often represented as a percentage of their total weight. Body Fat % X Total Body Weight = Fat Mass; Muscle % X Total Body Weight = Muscle Mass.

There are machines (electronic gadgets) at gyms that can give a rough estimate of fat mass and then using your weight it can be used to calculate the approx. muscle mass. But its based on a percentage and makes a number of assumptions that, including that the fat estimate was accurate and ignores things like above/below average bone and organ weight.

GIRTH MEASUREMENTS

Girth measurements can be used to monitor changes in muscle mass. As the girth measure will also include the fat underlying the skin, any changes in your body fat will affect the results. Therefore, girth measures themselves are only a rough guide to muscle mass changes. The calculation below adjusts the girth measures based on skinfold levels in the calculation of muscle mass.

The Girth Muscle Mass Calculation equation to use is as follows, where: H = height, FG = forearm girth, CG = calf girth, CCG = corrected calf girth, TG = mid-thigh girth, CTG = corrected mid-thigh girth.

CTG = TG - π(mid-thigh skinfold/10)
CCG = CG - π(calf skinfold/10)
Muscle mass (g) = H(0.0553CTG² + 0.0987FG² + 0.0331CCG²) - 2445

24-HOUR URINE CREATININE MEASUREMENTS

Another method for determining muscle mass is through the measurement of the 24-hour urinary excretion of a chemical called creatinine. This method is based on on the correlation between total body creatine and urinary excretion of creatinine, and assumes that nearly all creatine is within muscle tissue, that muscle creatine content remains constant and that creatinine is excreted at a uniform rate.

BODY SCAN

The following methods are not used routinely to measure muscle mass, though it is possible to get estimates of muscle mass from these measurements. Most of these methods require sophisticated and expensive equipment, not usually available for most people.

Dual-Energy X-Ray Absorptiometry (DEXA) - using this method you can determine body components including non fat soft tissue.
Total Body Potassium (TBK) accurately determines the body's total cell mass (that is, the active growing tissues in the body), which in turn can be used to estimate fat-free or lean body mass. When this measurement is combined with measurements from the Total Body Protein, you can determine total organ and muscle mass.
Magnetic Resonance Imaging (MRI) - with MRI it is possible to get accurate measurements of the composition of body tissue, by identifying muscle, fat and organs etc.
Total Body Electrical Conductivity (TOBEC) - can be used to estimate lean body mass.
Computed Tomography (CT) - the high quality images can be processed to differentiate and measure the amounts of fat and lean body tissue.

WHAT'S THE POINT???

So yes, you can try to measure your total muscle mass. But do you really need a number? What difference will that number make beyond bragging rights?

If you're going to do any kind of measuring the things I recommend measuring is your Personal Best.

How you do that depends on you, but what I like to do when weightlifting is to once a week see what the maximum amount of weight I can lift with a specific group of muscles. And to me it doesn't count as successful unless I can do 10 repetitions of that weight. If I can only do somewhere between 1 and 9 then it doesn't count. If I am going to lift something I don't want to lift it for a few seconds and then drop it and be unable to lift it again because my muscles are too tired. I want to be able to lift it and sustain that weight for a reasonable amount of time.

Once I know I can do that I can say that is my Personal Best and then aim to improve upon that.

Knowing my Muscle Mass percentage is comparatively useless.

How to Succeed in a Marathon

Autumn is a popular time of year for races and marathons in Toronto. The Scotiabank Waterfront Half Marathon for example, but if you want to compete in a long race you may want to take the following tips and advice into account to make yourself more competitive and to give yourself an extra energy boost.

Four Tips for a Successful Race-Day

#1. Eat well the night before and day of

You will want lots of energy and that means packing in the carbs the night before the race and on the morning of the race. Think pasta, bread, pretzels, anything with lots of energy in it. Just don't overdo it or you will feel bloated.

#2. Use the Washroom before the race

If you think that those porta-potties on the course will be vacant, think again! There's a huge line-up at every one! If you don't want to botch your time waiting in line 10 minutes, make sure everything is taken care of before you enter the corral and cross the start-line. Plus you will be able to run faster without carrying the extra weight in your bowels.

#3. Wear your Foil Blanket (Heatsheets) 

After you finish the race the volunteers will hand you a foil blanket. After the run you're pretty hot and sweaty and at first you think that the last thing you want is a blanket! But what actually happens is you start to cool down quickly after the race and you will feel hypothermic for about an hour after the race.

#4. Remember to stretch and eat after the race

It won't help you win, but its a good idea to eat something and stretch your legs/arms after the race. Otherwise you will be very sore for a week after the race. Have a friend bring grapes or some kind of fruit for you to eat after the race is over and try to do some stretching / yoga after the race.

Happy Racing!

Exercise Makes You Smarter

Now there are a lot of meatheads out there who don't use the muscle mass between their ears, but think again. Exercise also makes you smarter. How? Read below!

Just 30 minutes of exercise per day can increase your brain power and up the ante on your IQ. You won't become an Einstein overnight, but it will increase your brain's ability to think and focus and solve problems.

1. Increases Energy
The more you move, the more energized you will feel. Regular physical activity improves your muscle strength and boosts your endurance, giving you the energy you need to think clearer and come up with new ideas. A good 15 minutes of moving around, even just around your living room, makes your body produce more energy on a cellular level.

2. Sharpens Focus
Dr. John Ratey, author of “Spark – The Revolutionary New Science of Exercise and the Brain” says that exercise improves your brain in the short term by raising your focus for two to three hours afterwards. If you have a presentation or speaking engagement try to work out beforehand; you’ll be at your peak when you have to perform. In the long term, it can even help starve off brain aging and Alzheimer’s. This works on the cellular level through neuroplasticity, the ability of the brain to improve itself with blood flow and levels of brain-derived protein. He calls it “miracle-gro” for the brain, and it all comes from regular exercise!

3. Enhances Mood
Exercise releases endorphins, also known as nature’s mood elevator, which has been shown to improve memory. Exercise also releases serotonin, which improves mood and alleviates symptoms of depression, according to the Mayo Clinic. Duke University researchers proved that depressed adults who exercised regularly improved as much as those treated with the antidepressants.

4. Helps Impulse Control
Exercise helps trigger endorphins, which improve the prioritizing functions of the brain. After exercise, your ability to sort out priorities improves, allowing you to block out distractions and better concentrate on the task at hand.

5. Improves Memory
Your brain remembers more when your body is active. In an experiment published in the journal of the American College of Sports Medicine, students were asked to memorize a string of letters, and were then allowed to run, lift weights, or sit quietly. The students who ran were quicker and more accurate when they were tested than students who chose the other two options.

6. Increases Productivity
Ever heard of “if you want something done, give it to a busy person?” It’s a proven fact that productivity begets more productivity. When we’re productive and efficient it propels us to succeed more. After exercising in the middle of the work day, workers are more likely to be kinder to their co-workers, increase their work performance and improve their time management. All these amount to a more productive day – all from a few minutes of exercise!

So what are you waiting for? Become a fitter, smarter and sexier you!

Exercise Motivational Quotes

Here is 12 motivational quotes to help get you exercising. :)

"Don't assume that just because you can't afford a personal trainer or a gym membership that you can't succeed at your fitness goals. Your primary weapon in your weight loss arsenal isn't money - its willpower and the knowledge that you will succeed if you keep trying hard."
-Charles Moffat, Toronto Personal Trainer

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict."
-William E. Channing

"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are."
-Bernice Johnson Reagon

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
-Dale Carnegie

"Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future."
-Rabbi Nochem Kaplan

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison

"If you want to live a happy life, tie it to a goal, not to people or objects."
-Albert Eistein

"It is exercise alone that supports the spirits, and keeps the mind in vigor."

-Marcus Tullius Cicero 

"If you don't do what's best for your body, you're the one who comes up on the short end." 
-Julius Erving 
"Happiness lies, first of all, in health." 
-George William Curtis 

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." 
-Carol Welch 

"When the body is strong and the mind is weak, the result is insubordination. Train your mind as well as your body." 
-Author Unknown

Walking Burns more Calories than you think

It might surprise you but the simple act of walking daily burns quite a few calories.

 

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Walking 2.0 mph, slow	148	176	204	233
Walking 2.5 mph	177	211	245	279
Walking 3.0 mph, moderate	195	232	270	307
Walking 3.5 mph, brisk pace	224	267	311	354
Walking 3.5 mph, uphill	354	422	490	558
Walking 4.0 mph, very brisk	295	352	409	465
Walking 4.5 mph	372	443	515	586
Walking 5.0 mph	472	563	654	745

However it is very silly when you realize that most people don't think of walking as a good exercise. Mostly I think because its not as quick as jogging or running, but if you read the chart above you will see that if you just walk briskly or almost jogging then you can burn quite a few calories in a single hour.

Part of the problem is that people do it everyday and it seems so easy... But for those of you looking to get the most out of your walks here are tips to step up your walk to make it a highly beneficial cardiovascular exercise:

1. Walk Faster

It seems like a no brainer but a fast walk really makes a difference. You're walking fast enough when the breath increases and the heart rate is elevated. You should feel like you're exercising!

2. Move your arms / Power Walking

Those speed walkers are not just swinging their arms to look determined. Pumping the arms brings more blood to the heart and therefore, offers more cardiovascular benefits.

3. Do Intervals

Just like a run. Speed walk super fast for a couple of minutes and then do a minute at a less intense pace for recovery. Here is a sample timing:

Fast Walk 4 minutes, Slower Walk 2 minutes. Repeat 10 times for 1 hour.

4. Walk Often

One or two walks a week is better than nothing but for results aim for 4 to 5 one-hour walks per week.

5. Eat like any other activity

Walking requires fuel. Eat a good meal before and take in food for recovery afterward.

6. Get a Walking Stick for Hiking

If hiking in the woods get a walking stick so that you are moving your arms more while you walk. It will also benefit your back and core muscles.

Follow these tips and pump of your walking regimen for a non-impact, healthy and result-promoting exercise.