Why Do A Body Composition Test?
For many, the sole emphasis of why we train at CFLA probably has nothing with body modification. That might be why a lot of started here, but it’s most likely not the number one reason why we’ve stayed. That said, it is nice to check in now and again to see where we are, body composition-wise.
Most of us are wise enough to know that the scale doesn’t give us a full picture of how our body is changing. But it’s hard to let go of the scale. It’s convenient for starters, but mainly the emphasis over the year on how much we weigh — before we wised up — is engrained in us. For many women, and some men, that scale has done tricks on our minds. We step on that cold slab and somehow our whole self worth gets wrapped up in the little electronic number that flashes before us. Our wiser self takes a temporary leave of absence.
But getting a body fat test at least gives us a broader picture of what’s going on with our fitness. While the scale might only reflect 4lbs lost, for example, the body fast test may reveal 10lbs of fat lost and 6lbs of lean muscle gained. And that data reveals so much more about strength and fitness progress.
This isn’t just a tool to monitor fat loss. It is equally important if your goal is to gain muscle. You can track gains each time you get tested. Or you can adjust your nutrition or training to keep those gains progressing forward.
We’re bringing back the Body Fat Truck on Friday, November 21st! We’re using this method mainly because it’s simple and is considered the “Gold Standard” for body-comp tests. The hydrostatic method uses a two component model which separates the body in two distinct pieces: 1. Bone, muscle, and connective tissue collectively known as lean mass sinks (more dense than water). 2. Body Fat-floats (less dense than water). By obtaining your land weight and water weight (based on buoyancy) they can calculate your body fat as a percentage of your total weight.
The hydrostatic testing method has been around for over 50 years and is based on Archimedes principle which states “that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced”.
Whether you’re trying to lose fat or gain muscle, the body fat truck is a simple and good tool to give you information on where you are, or if you’re going in the direction you want. More precisely you can use the information to tailor a nutrition plan to supplement your training. Next Monday, I’ll write about how tracking your “macros” can help facilitate your goals. So, look for that!
A) 20 Front squats (+2%)
B) 4 Rounds for quality
10 Kipping pull-ups
Then, 200m Sandbag front carry
**10 min cap**
C) Variation on “Cosgrove’s Evil 8”
3 Rounds for quality and speed:
5 Romanian deadlifts
5 Bentover rows
5 Power cleans
5 Front squats
5 Push presses
5 Back squats
5 Good mornings
**Hold onto bar during each round**
**Rest 90sec between each round**
And Coming Wednesday
100m KB carry (24/16)
20 KB SDLHP
30 KB goblet lunge
**25 Burpee Penalty for letting go of KB**