How can I work with my body composition results?

If you didn't have your body composition measured by Henry during the recent blockade this webpage may still provide plenty of useful advice for anyone wishing to improve their wellbeing, energy and combat some of the challenges of working shifts. In fact, if you are working shifts please check out the short video below between Double Olympian Nathan Douglas and nutritionist for Wolves FC and Warwickshire Cricket, Jennie Carter. There are some really helpful nutritional tips for you.

If you did have your body composition measured then there will be one measure that is quite helpful to focus on...your metabolic age. You can think of this as your biological age...do you have an older biological body than your actual age or a younger one?

To calculate your metabolic (biological) age the scales compares your basal metabolic rate (BMR) to an average for your age group. Your BMR is simply the daily minimum level of energy or calories your body requires when at rest (including sleeping) in order to function effectively. As we age our metabolic rate changes. A slow BMR will make it harder to lose body fat and overall weight. If your metabolic age is higher than your actual age, it’s an indication that you need to improve your metabolic rate. Increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age. Muscle burns more energy at rest than fat. Increasing your muscle and reducing body fat will, therefore, bring your metabolic age down...as well as providing improved protection from:

  • heart disease

  • diabetes

  • cancer

  • mental ill health

  • fatigue


It is better to think of fat loss and muscle gain rather than weight loss. So check out your measures and see what your metabolic age is. If it's higher than your actual age then this web page provides you with nutritional advice and a wide range of exercise videos to help you bring your metabolic age down. If your metabolic age is good then these resources will help keep it where you want it to be.

The following links provide

  • a simple guide to nutritional choices ...pick a strategy which works for you and add to the choices we have suggested

  • some healthy snacking recipes to follow the advice from Jennie in the video

  • a selection of many ways of exercising no matter what your level of fitness is...our sports scientists have created beginner, intermediate and advanced routines which can be done at home/in the garden

Here's an email from a senior manager at another large rail sector business...he is in his 50's and had let his health decline. His metabolic age was very high.

I’m just back from my regular 14km (power walk). 12 months ago I was 19st 3lbs (6 foot 3 in) and did very little exercise.  Now I’m 15st 6lb and exercise most days. I sleep so much better, have way more energy and I’m loving life.  I find the exercise is the single greatest thing I have ever done to improve my mental health.  My soul & mind crave the exercise more than the body. What you and the team did was gave me a very bright torch and taught me where to point it and how to interpret the lit signs. Thank you again to you and the team.  Please keep up the great work.  

What he doesn't mention is that he changed his diet too...in fact there's an important saying "you can't outrun a bad diet".....so some small changes to our diets and the introduction of regular exercise...even walking...can have very significant benefits to our wellbeing. Give it a try! Good Luck!

If anyone wishes for more specific signposting please do not hesitate to email jo@7futures.com and we'll get back to you asap.

best wishes

Mark


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© 2012 7Futures Ltd. Please note that at 7Futures, our role is to help educate and encourage our clients to take positive responsibility for their wellbeing. We are not medical doctors and are not able to offer individual medical advice. We always recommend you should discuss with your GP or other medical professional before making any changes you hope will impact your wellbeing, or that of your current/future family.  7Futures Ltd offers generic information which is for educational purposes only. The information we provided is not a prescription system and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. As such our materials, videos products and communications are for general information purposes only and should not be read as a personal recommendation for specific changes in lifestyle behaviour, nutrition, or exercise. Please click here for a clear description of our services and the relationship with you as a client. You should not participate in any of our services until you have studied this link...it is for your benefit.