When Does Bodyweight Matter?

There are many different metrics you can use to measure a change in your body shape and composition. The short list includes, bodyweight, bodyfat %, and the circumference of your waist, hips, and shoulders. All of these measurements can be made at home relatively easily with a decent degree of accuracy.

At what point does the scale become useless?

All you need is a scale, a cheap set of bodyfat calipers, and a measuring tape and you can keep a pretty good eye on the shape and composition of your body.

These metrics can give you a snap shot of where you’re at during any given point in time, but how much information will they give you about how much you are changing over time?

The answer to this question is dependent upon where you currently are.

If you’re BMI (Body Mass Index) is in the overweight or obese category it’s likely that the only metric that is even worth measuring is bodyweight. Indeed if one is large enough calipers are problematic to use, and it may not even be obvious where to put the measuring tape to get a true ‘waist’ measurement etc.

The point is when an individual has between 50-100lbs to lose, bodyweight itself is likely your most useful measurement tool. The goal is simply weight loss, regardless of what the weight itself even is…it will likely be a mix of bodyfat, excess body water, and even some pathological forms of lean mass (remember not all lean mass is muscle mass).

Reducing total bodyweight is the key for people who are in upper range of the overweight BMI and all those in the obese range.

Once your bodyweight enters the ‘normal’ weight range of the BMI things like bodyfat % and the tape measure on the waist, hips and shoulders (as well as arms, legs, chest etc) start to tell more of the story.

Bodyweight becomes less useful as you approach the 10% bodyfat range, and becomes almost totally useless below this level. As a man enters the single digit bodyfat % range the only thing left to track changes is the mirror.

In today’s podcast we’ll discuss where the break points are for using body weight, body fat % and measurements as an accurate way to track progress. In the end the only measurement that will truly matter is the mirror.


Login and Download Podcast Here

For more information as well as how to get access to Adonis UNCENSORED, click the link below:

Adonis UNCENSORED Premium Podcast


Bodyfat Isn’t Just Stored Energy, It’s An Endocrine Tissue

Bodyfat, adipose tissue, subcutaneous fat, brown fat, white fat, healthy fat sick fat, belly fat, visceral fat, gut fat, butt fat, arm fat, back fat, thigh fat, cellulite… just plain ol’ FAT!

There is more than just fat in a fat cell

As you might have guessed this podcast is about bodyfat. Specifically, we’re going to talk about what it is and how it’s regulated. In the past, bodyfat was thought to simply be a storage tissue for excess energy. It was assumed to be relatively inert and simply sit there holding energy in the form of fat for future use when calorie intake isn’t sufficient.

Over the past 20 years, this view has changed and now researchers know that bodyfat is a dynamic and metabolically active tissue that plays multiple roles in our daily functioning.

Your bodyfat is capable of producing various hormones, and converting hormones into different forms. It also produces inflammatory cytokines and other messenger molecules that act as signals to the rest of your body. The total amount of bodyfat you have will change how it communicates and acts on the rest of your body.

All of these recent discoveries have led researchers to re-categorize bodyfat as an endocrine tissue.

An endocrine tissue is a tissue in your body that secretes hormones as messengers to signal function for the rest of the body. And it’s now clear that bodyfat is more than just stored energy, it’s in fact an endocrine tissue.

Understanding bodyfat from the perspective of endocrine tissue as well as energy storage will give you more insight into it’s purpose and it’s regulation.

In this podcast, you’ll learn how and why things change in your body depending on how much fat you are carrying and what this means from a diet and nutrition standpoint.


Login and Download Podcast Here

For more information as well as how to get access to Adonis UNCENSORED, click the link below:

Adonis UNCENSORED Premium Podcast


“Stubborn belly fat” – What it really Is

Serge Nubret was RIPPED!

Measuring muscle growth and fat loss isn’t as easy as stepping on the scale although this seems to be the default way most people try to do it.

The look of your body is determined by fat mass, muscle mass and water. But this isn’t as straight forward as you might think.

Body Fat Storage Patterns

Fat mass is not stored uniformly around your body, and there is a storage rate and burn patter to your fat as well. In other words some places store more fat than others (ie: Belly) and some places burn fat slower than others (ie: Belly).

We know that on a mans body, fat tends to store faster and to a higher degree in the abdomen area viscera (underneath your abs around your intestines and organs). The visceral fat actually burns quickly and this is part of the reason why your waist measurement can decrease dramatically without your abs becoming visible right away.

This fat that is above your abs is what most people refer to as ‘stubborn fat’. In reality this fat doesn’t have a bad attitude and is no more ‘stubborn’ than your shoes (I don’t know why people try to give fat a personality like this). The fat covering your abs has a lower blood supply and less fat mobilizing receptors than other fat compartments in your body, this means it takes longer for this fat to be completely burned off compared to other areas…hence the reason why your abs are the last thing to show when you’re dieting down.

This doesn’t mean you can’t get rid of this fat, it just means that it’ll be the last place you’ll finally see definition, and it’s likely not going to correlate with pounds lost on the scale when you get to your leanest look.

Measuring Muscle Growth

For experienced lifters muscle growth is also difficult to measure with a scale. Daily fluctuations in body weight can easily mask any short term change in muscle mass. The size of a muscle is somewhat transient and true changes in it’s size require longer term measurement intervals to truly track changes (6-12 months).

Measuring circumferences is a much better and more accurate way to measure changes in muscle growth compared to the scale, at least this way you have proof of where the size/muscle really is.

Measuring Fat Loss and Muscle Building Progress

Measuring both muscle building and fat loss progress at the same time is virtually impossible on a scale as you can do both with no change in your bodyweight.

Since bodyweight simply cannot tell you much about your short term changes in fat or muscle mass a new and better metric is necessary…enter the Muscle Index.

As we talked about last week the Muscle Index is a way of measuring how muscular your body is withing relying on the scale and correcting for gains in weight due to fat or extracellular water weight.

In other words, if you gain 10lbs, but it’s all from fat, water and thanksgiving dinner the muscle index calculation won’t lie, but the scale will.

In todays podcast I recruit the help of a good friend Bryan Chung. Bryan is a plastic surgeon resident and has his PhD in sports medicine. You can read is critical review of fitness research at his blog: http://www.evidencebasedfitness.blogspot.com/

We discuss how hard it really is for the average person to guess how much bodyfat they have and what they assume their body should weigh when they’re ‘in shape’. We also talk about the uneven fat distribution patterns of men and women and why relying too much on the scale can play mind games with you and derail your progress.