Measure Your Success

The scale does not always tell the whole story. A body composition test is a much better way to measure your weight loss/weight gain success. A body composition test will tell you what percentage of your total body weight is fat mass. If you know your body fat % you can then calculate your actual pounds of fat mass and lean mass.

Example: A 150 lb person that has 15% body fat-
150 x .15= 22.5 lbs of fat mass
150-22.5= 127.5 lbs of lean mass

Lean mass is anything that is NOT fat, including muscle, bone, organs, skin, etc. Of all the factors that make up your "lean mass" the only one that can change significantly is your muscle mass. Therefore, if your lean mass goes up or down you can tell if you are gaining or losing muscle. Muscle mass is much more condense than fat mass. If you look at a pound of muscle vs a pound of fat, the muscle will take up much less space. Think of a pound of rocks (muscle) vs a pound of cotton balls (fat). It takes many more cotton balls to make a pound than rocks. If you lose body fat but gain muscle your total weight may stay the same but you will look "leaner" and your clothes will probably fit better. That is why the scale does not tell the whole story.

Example: Take the same 150 lb person who is now 12% body fat-
150 x .12= 18 lbs fat mass
150-18= 132 lbs lean mass

The person may be the same weight, but they lost 4.5 lbs of fat and gained 4.5 lbs of muscle!

At Game Time Performance we use  7-point skinfold method to estimate body fat %. Other methods include hydrostatic weighing, bod pod and bioelectrical impedance. Methods vary in accuracy, but if you are consistent with the method you use, you can determine if the trend of your body fat is up or down. 

The moral of the story is not to get discouraged if you are eating well and exercising, but not seeing much of a drop on the scale. Instead, base your success of the way you feel and the way your clothes fit- or get your body composition tested by a qualified technician.  

Quick & Easy Protein

Pairing protein with carbohydrates will give you sustained energy and put your body in an optimal state for muscle-building. Protein also makes a meal/snack more filling and decreases your cravings for sweets. An active person needs between 0.5 and 0.8 grams per pound of body weight.
Here are some easy ways to add more protein to your diet-

Peanut Butter- Eat with fruit (such as banana or apple slices) or on whole wheat toast or a bagel. It is also great when mixed in with hot oatmeal. Peanut butter is super nutritious, but a 2 tbsp serving has about 190 calories so watch portion sizes!

Greek Yogurt-A portable snack that packs more than twice the amount of protein as regular yogurt!

Beans- High in protein and fiber! Add beans to salads and soups.

Canned tuna or chicken- Quick and easy way to add lean protein to your diet. Eat it on a sandwich or on top of a salad.

Nuts/Trail Mix- A great protein-packed snack to grab on the go! Add nuts to salads, oatmeal or yogurt.

Eggs- An entire egg has about 7 grams of protein.  Before you toss out the yolk, remember that it contains about half of the protein as well as some fat (which you do need as part of a healthy diet)!

Chicken Parmesan Sandwich

Cook Time

20 minutes

Serves

2

Calories

370

Protein

35g

Ingredients

2 boneless, skinless chicken breasts
1/2 tsp garlic powder
1/2 tsp Montreal Steak Seasoning
1/2 tsp dried oregano
1/2 cup tomato sauce
1/4 cup shredded mozzarella cheese
1 tbsp low-fat grated Parmesan cheese
2 Whole wheat buns


Preparation

  ·      Preheat oven to 425 degrees.

  ·      Line a baking sheet with foil and non-stick cooking spray.

 ·        Place two boneless, skinless chicken breasts on the baking sheet, and sprinkle with 1/2 teaspoon of dried oregano, 1/2 teaspoon of garlic power, and 1/2 teaspoon of Montreal Steak Seasoning.

  ·      Bake for 15-20 minutes, then set aside and cover.

  ·      Increase oven  temperature to 450 degrees. 

  ·      Place wheat buns in the oven to toast (take out when the roll is slightly browned).
  ·      Place chicken on buns.

  ·      Spread 1/4 a cup of tomato sauce over each chicken breast and sprinkle with 1 tablespoon of shredded Parmesan cheese and 1/4 cup of shredded mozzarella cheese.
      Place back in the oven for 5 minutes or until cheese is melted.

BREAK-the-FAST

It might sound cliche, but breakfast really is the most important meal of the day! After hours of sleeping (and not eating) your metabolism is working at a slowed pace. Jump start your metabolism by eating a balanced breakfast (with protein and carbohydrates) within one hour of waking up.

Some other benefits of eating breakfast include-

• Sustained energy throughout the day
• Improved cognitive function at school or work
• Less likely to overeat later in the day (when you don't need as many calories)
• Improved athletic performance
• Aids in weight loss/muscle gain

Here are some power-packed breakfast ideas-

• Peanut butter & banana on wheat toast
• Oatmeal made with lowfat milk, dried fruit and 1 tsp brown sugar
• 2 eggs cooked with spinach and lowfat cheese on wheat bagel
• Cold oatmeal (*see recipe below)
• Greek yogurt w/ berries and a granola bar