After receiving a body composition analysis at my gym, I was struck by the results and inspired to make significant changes to my fitness routine and diet.
As I began the new year, I committed to working out nearly every day and participating in Dry January. To kickstart this process, I booked a 30-minute body composition scan at Life Time, a well-known fitness club. A trainer guided me through the procedure, which involved standing on an InBody body composition analyzer while holding hand electrodes. The scan, which took about five minutes, measured my weight, skeletal muscle mass, body fat, and hydration levels.
At first glance, my BMI and muscle mass were in the healthy range, which was reassuring, especially after months of strength training. However, when my trainer reviewed my body fat percentage, I felt a jolt of concern. It wasn’t necessarily a surprise—it was more of a confirmation that I needed to adjust my approach to fitness.
The Rise of Body Composition Scans
Body composition analysis, especially through InBody scanners, has gained popularity in recent years as an alternative to traditional methods like BMI. Unlike BMI, which lumps all weight together without distinguishing muscle from fat, body composition scans provide a more nuanced view of overall health. These scanners, developed in South Korea in the late ’90s, have been available in the U.S. since the early 2000s. The latest models, like the InBody 570, offer increased accuracy, including the ability to measure abdominal fat and total body water. However, while InBody is more accessible and affordable than the high-cost DEXA scans, which can cost up to $80,000, it is still less precise under certain conditions, such as if you eat or drink alcohol before the scan.
BMI: A Limited Metric
I’ve long known that BMI isn’t a perfect measure of health, but I had always relied on it as a quick indicator since it was in the “healthy” range. However, despite my muscle mass being in good shape, the analysis revealed my body fat percentage and visceral fat—the fat surrounding internal organs—were above healthy limits. My trainer noted that I was at a “crossroads” in terms of visceral fat: while it was still reversible through changes in diet and exercise, if left unchecked, it could increase my risk for heart disease.
The scan provided specific targets for how much fat I needed to lose and how much muscle I should gain to reach optimal health. While hitting these targets would require intense commitment to both my diet and workout routine, I understood the bigger goal: reducing body fat and increasing muscle mass for better health.
Diet Overhaul
Most of the effort, my trainer explained, would need to come from my diet. He recommended a calorie deficit and a focus on whole foods, including lean proteins, fruits, vegetables, and grains—a Mediterranean-style diet.
Currently, my meals include protein-rich options such as oatmeal with peanut butter or scrambled eggs for breakfast, and fish with grains and vegetables for dinner. I’ve been working on portion control and cutting back on alcohol, which will help reduce body fat. Despite these positive changes, my trainer emphasized the importance of staying hydrated and avoiding processed snacks—something I’ll need to continue refining.
Heart Rate and Exercise Adjustments
In the past, running had helped me shed excess weight without altering my diet, but I’ve since learned that the intensity of my workouts matters more than duration. To burn fat efficiently, I need to push myself harder during both cardio and strength training. For example, I’ve been working to increase the weights I lift during strength training and to challenge myself with faster-paced runs.
My trainer also recommended high-intensity interval training (HIIT) as an effective way to burn fat and build muscle. Encouraged by this advice, I recently joined a faster-paced running group and made an effort to sprint during my runs. It was tough, but as my trainer said, that’s the intensity I need to experience the real benefits of exercise.
While the analysis revealed that I wasn’t as fit as I had thought, it also empowered me to take control of my health. Armed with the knowledge of my body’s composition, I’m motivated to adjust my fitness plan and diet to improve my health. The body composition scan wasn’t just an eye-opener; it was a valuable tool for staying on track with my fitness journey.
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