Many moons in the past after I was a well being coach, a part of my providers included measuring physique fats proportion with calipers. It at all times felt a bit of awkward pinching somebody’s arm, stomach, and leg however it was the perfect methodology we had accessible on the time. I nonetheless personal these calipers, however physique composition has now gone excessive tech within the type of the Bod Pod.
The Bod Pod is a “gold normal” physique composition monitoring system that makes use of air displacement expertise to precisely measure physique fats proportion and fat-free mass in about 5-10 minutes. It’s a protected, non-invasive, egg-shaped chamber and the outcomes are sometimes used for health planning, weight administration, and monitoring progress over time.
Once I noticed it supplied as an expertise when mother and I have been visiting Canyon Ranch, I jumped on it. I adopted the recommendation to not train, eat, or drink caffeine for no less than 2 hours prior and confirmed up sporting a washing go well with (and a gown). After a short introduction on the method together with a check run with an empty pod so I may right here the sound of the air displacement and perceive what to anticipate, I used to be handed my cap (like a swimmers cap) and climbed inside.
I nearly requested her to take my image however felt a bit of foolish doing so 😉
We did two runs, every taking about 45 seconds, and that was it! I may really feel like puffs of air and my ears popped a bit of, however apart from the chilly seat I used to be sitting on, there was no discomfort by any means.
She opened the pod, I popped out and placed on my gown, and we met subsequent door in her workplace to go over the outcomes. It helped that I used to be acquainted with quite a lot of phrases – physique fats proportion, lean physique mass, and so on. Let’s check out the print out:
This was the print out she introduced in to go over with me. It exhibits my physique fats proportion and my fats free mass. I used to be informed the stats are compared to different girls my similar age and ethnicity, although the true worth is to match your outcomes over time, to not others.
Some takeaways from this evaluation:
- I’m 24% physique fats, which is in a wholesome zone.
- I’ve 89 lbs of fats free mass (something not fats together with muscle, bone, organs, and so on) and the objective for my top, weight, and age is 90+
This was fascinating to me, however I needed a deeper dive. I requested if my objective was to extend my fats free mass (muscle) to 92 lbs from 89, would it not be wiser for me to give attention to constructing muscle or dropping fats. As we dived into this dialog matter, she had me wait whereas she printed off a second web page.
When she returned I used to be thrilled as a result of this was the data I used to be extra interested in than the straightforward stat of my fats proportion. I needed data I may act on and this was it:
I discovered this web page to be SO rather more useful, so in the event you get the evaluation, please ensure you ask for this print out as effectively.
This web page helped me see that I’m within the higher vary of an athletic stage of physique fats. That I really feel high-quality about, however longevity-focused objective is to achieve extra muscle. Once I requested her if my objective must be to lose some fats or give attention to gaining muscle, the reply was clear: muscle! So we dived into caloric expenditure.
Your RMR (additionally referred to as BMR) is the energy your physique wants to only keep alive in the event you have been mendacity in mattress all day (1097 for me). Your Complete Vitality Expenditure (TEE) is the variety of energy you want primarily based in your exercise stage. I informed her about my each day life and train schedule and he or she decided I used to be within the lively group, that means my physique wants 1909 energy a day to take care of my present stage of health.
Since my objective is to achieve muscle, I really want a small surplus of energy with a give attention to protein to perform this. Aiming for 2100ish energy per day with 120g of protein could be a very good place to begin, whereas additionally maintaining with targeted energy coaching 4 days every week.
This data was tremendous useful to me as a result of I believe I’ve really been undereating for this objective. I don’t observe macros, however given my in depth expertise in doing so, I estimate I’ve been consuming nearer to 1600-1800 energy a day.
Have I misplaced you but? haha 🙂
As a well being knowledge fanatic (as a result of that sounds nicer than nerd), I like these things. It’s one of many causes I like Operate Well being a lot.
Will I begin monitoring energy and macros on My Health Pal to hit these targets? Perhaps for a day or two out of curiosity, however truthfully, in all probability not. However I’ll proceed to tailor my meals with a give attention to protein and fiber and attempt to increase my caloric consumption a bit of as effectively.
General I discovered the Bod Pod to be a really invaluable expertise. I’d like to do it once more in a yr to see how my physique composition shifts. As we age, muscle turns into more and more necessary for longevity so to have that data and information on what my particular physique wants to extend it’s so useful.
Have you ever executed a physique composition evaluation? Would you wish to if given the chance?
