Search
  • Awaken Personal Training

Fat loss & Weight loss: What Your Body Fat Tells You, A Methodology by Charles Poliquin

Updated: Oct 6, 2019

#awakenpt


We all need to lose some fat at some point in our life, but how does fat loss or weight loss work? It has been scientifically proven that if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. scientifically rthat if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. that if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. scientifically rthat if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. that if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. scientifically rthat if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. that if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first. scientifically rthat if a person follows a strict diet, cutting calorie and increasing energy expenditure, changing their eating habit and eliminating refine sugar or cutting down excessive fat intake, all of which are methods work. However, many of my friends or clients had raised out an interesting question: Can a person reduce their body fat in a particular area in the body through exercise and diet? This question has perhaps been asked by many of us and has been answered differently by many people in the health and fitness industry, and the answers are often confusing and there has been countless debates on whether you can or cannot reduce fat percentage over a certain area. Some people still believe that spot reduction is impossible through exercise, and that when a person loses body fat, they lose it uniformly at first.


However, as I also currently participating on a fat loss journey, let me share my point of view and my experience and hopefully it will all make sense when you have finished reading this blog. A world-renowned strength coach named Charles Poliquin has developed a method called Biosignature Modulation™, a process designed to reduce body fat in specific areas of the body by balancing the hormone profile. The process entails a 12-site body fat test, which clues the personal trainer in on which hormone imbalances are present. Specific nutritional and exercise protocols are then assigned based on where fat is stored in the body.


Skinfold Caliper


How is the fat measured and what does the site tells us?


Using Charles's method, a weighing scale and a skin-fold caliper are the main tools for obtaining measurements so that your body fat percentage and fat loss progress could be determined. It could also reflect whether a person had been disciplined in their diet or not. The tricky factor of this measuring technique is that the accuracy of the result is hugely dependent on the type of skin-fold caliper used; the time of day the body fat measurement is taken; as well as the experience level of the personal trainer who takes the measurements. Let me go through the sites with you and explain a little further in detail on what the different sites tell us?


1. Overall Site: Cheek & Chin


They are the early detection system for fat loss. This is because they are typically the first sites to change when a new client begins to lose fat.


2. Androgen Site: Pectoral & Triceps (Chest & Back of the Arm)


Androgens are steroid hormones produced in the testes, ovaries, and the adrenals.

The primary androgens, testosterone and androstenedione, are present in high levels in men. They are responsible for male physical traits and reproductive activity. In women, androgens are produced in the ovaries, adrenal glands, and fat cells. Androgens are necessary for estrogen synthesis, and play a key role in the prevention of bone loss. They also regulate body function before, during and after menopause.


The skin fold value for the triceps tells you how much testosterone you are currently producing. The pectoral fold, when read in relation to the triceps, gives information as to whether or not you convert your testosterone to estrogen, an undesirable metabolic process known as aromatisation. Environmental estrogen, pollutions, and television all cause testosterone levels to go down (and thus pectoral and tricep folds to go up) by increasing aromatisation.


3. Insulin Site: Sub-scapular & Supra-iliac (Shoulder Blade & Top of the Hip)


The sub-scapular site is located on the upper back near the shoulder blades, is the genetic marker for carbohydrate intolerance. It is most closely linked to heart disease, and is a reflection of the subject’s ability to manage sugar.


The supra iliac, or love handle site, reflects the amount of insulin that the subject produces, as well as their sensitivity to it. It is closely related to environmental carbohydrates, or those carbohydrates taken in through the diet.


The sub-scapular and the supra-iliac measurements give you information about the subject’s insulin resistance and insulin sensitivity levels.


4. Thyroid Site: Mid-axillary (Near your Lats across your Armpit)


The mid-axillary site is located midway between the crest of the ilium and the “hole” created by the armpit. Its’ value tells you whether the thyroid is functioning normally. The thyroid gland, located in the neck below the Adams apple, is one of the largest endocrine glands in the body. The function of the thyroid is to secrete hormones (T3 and T4), which control metabolic pathways and thereby control various physiological functions. It regulates the rate of energy production and conversion of energy from food into muscular energy and body heat. Lower skin fold values of the mid-axillary site indicate better thyroid function. If the skin fold value is high at this site, the subject should be screened for heavy metals or plastics.


5. Cortisol site: Umbilicus (Belly Button)


Cortisol is a steroid hormone produced by the adrenal glands, is often referred to as the “stress hormone” because it is involved in the response to stress, as well as how well the individual deals with their stress. When present it increases blood pressure, blood sugar levels and has an immunosuppressive action. Cortisol by itself is actually a very useful hormone; the problem is that it is chronically high in most individuals in today’s society.


The cortisol site, also known as the umbilicus, has the most scientific research behind it at the present time. The skin-fold value of the umbilicus is a reflection of long-term cortisol output. This site is typically high, even when the other sites are low, because of the enormous amounts of stress that we confront in today’s society without proper outlets for its release. Our stresses today are more low level, but not less life-threatening, however because of their constancy – bosses, landlords, honking horns, loud neighbours, and – these days – heavy falling objects – all contribute to produce a low level (most of the time) yet consistent stress level that never lets up.


Cortisol is the hormone with the strongest relation to fat distribution in both genders. Cortisol acts via the glucocorticoid receptor to stimulate lipoprotein lipase (LPL). Simply put, LPL is an enzyme that makes fat cells ready for storage. The notorious fat in between the organs in your abdomen consists mainly of fat cells called visceral adipocytes. Visceral adipocytes have more glucocorticoid receptors than other fat cells. Fat cells in the torso have fewer glucocorticoid receptors and subcutaneous fat cells found on the rest of your body have even fewer. The fat cells on your hips and upper legs have the least glucocorticoid receptors.

This means cortisol causes fat storage primarily on your abdomen, followed by the rest of your torso and only minimally on your lower body. The claim of BioSignature that lots of abdominal fat storage is an indicator of high cortisol thus has truth to it.


6. Growth Hormone Sites: Knee and Medial Calf (Knee & Back of Lower Leg)


Growth hormone is a hormone that is synthesised and secreted by the somatotroph cells of the anterior pituitary gland. It plays a major role in controlling physiologic processes such as growth and metabolism. GH stimulates the liver and other tissues to secrete IGF-I (Insulin-like growth factor 1). By stimulating the proliferation of cartilage cells, IGF-I plays an important role in both bone and muscle growth.


The skin fold values for the knee and calf sites give you an indication of growth hormone levels. While the knee is indicative of short-term growth hormone levels, the calf gives information about longer-term GH levels. These two sites reveal a great deal of information about sleep quality, duration, and late night partying, because growth hormone production is dependent upon sleep.


7. Estrogen Sites: Quadriceps & hamstrings (Front & Back of Thighs)


Estrogens, produced from androgens through enzymatic actions, are the primary female sex hormones. The three major naturally occurring estrogens in women are estradiol, estriol, and estrone. The values for the quadriceps and hamstrings sites are indicative of your ability to manage estrogen levels. As they are related to overall estrogen level, as well as ratio, females get more latitude in this area than males. For men, the quadriceps and hamstrings should approach the same value as the triceps, which indicates lower estrogen values.

Conclusion


This leads into the concept of dieting and why eating clean consistently will get you to your result. Through eating clean, reducing unnecessary fat and sugar, you can obviously expect to lose body fat, and depending upon your body composition, expect to lose weight. For those pursuing physical excellence in any discipline, incorporating Biosignature Modulation™ into the training process yields a faster result, because improving the hormone profile has a significant impact on recovery. So it’s great for the bigger, faster, and stronger crowd as well. Specifically, though, how much fat can you lose?


Fat loss has its standard given by the World Health Organisation (WHO), Men 10-20%, Women 17-34%. However, Charles has a standard that he applies: for males, below 10% is optimal; for females; below 15%. Keep in mind, however, that Charles made his career on training Olympic and professional caliber athletes. If you fit in that category, we expect that you should be able to come in below 10% if you are a man – generally as low as 4-6%, depending on your sport, and below 12% if you are female. If you are a member of the general population and you live in an urban area, like Hong Kong, then I generally apply the following standard: males should be able to achieve 12% if they are compliant (generally the biggest stumbling block), and females should be able to achieve 17%. That’s assuming four training units per week on a regular basis, and compliance to the nutritional and lifestyle modifications.


Monitoring dietary changes along though weekly measurement with your personal trainer is the best way to determine your results and find out whether your are on the right track in changing your hormone profile properly though the newly implemented lifestyle. New diet might require you to choose a different type of carbs or protein that is not on your usual diet, and those changes alone with already have an impact to your body and certain areas of your skin-fold sites around your body. Remember, everyone response differently depending on your body composition, habit, training method, food tolerance and sensitivity, so do allow yourself and your trainer to go through a short phase of trial and error before setting yourself on an amazing transformation journey. Enjoy, and stay determine. Until next time.


Reference:


https://physiqology.com/charles-poliquins-biosignature-modulation-what-your-body-fat-tells-you-about-your-hormone-profile/2/ Mark Diaz, NYC Personal Trainer/ Strength Coach


https://strengthsensei.com/ Charles Poliquin


https://mennohenselmans.com/biosignature-reviewed-hormones-key-weight-loss/ Menno Henselmans

0 views

Open for Business Monday - Saturday

  • Grey Facebook Icon
  • Awaken PT

KRATOS PERFORMANCE TRAINING STUDIO

ADDRESS:

11/F, PEARL ORIENTAL HOUSE 

60 STANLEY STREET, CENTRAL

HONG KONG

INFO@AWAKENPT.COM

(852) 5595-5233