Many moons in the past once I was a well being coach, a part of my companies included measuring physique fats proportion with calipers. It at all times felt just a little awkward pinching somebody’s arm, stomach, and leg but it surely was the perfect methodology we had out there 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 provided as an expertise when mother and I had been visiting Canyon Ranch, I jumped on it. I adopted the recommendation to not train, eat, or drink caffeine for a minimum of 2 hours prior and confirmed up sporting a showering swimsuit (and a gown). After a quick introduction on the method together with a take a look at run with an empty pod so I might 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 virtually requested her to take my image however felt just a little foolish doing so 😉
We did two runs, every taking about 45 seconds, and that was it! I might really feel like puffs of air and my ears popped just a little, however in addition to 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 a whole 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 instructed the stats are compared to different ladies my similar age and ethnicity, although the true worth is to check 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 purpose for my top, weight, and age is 90+
This was fascinating to me, however I needed a deeper dive. I requested if my purpose 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 subject, 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 easy stat of my fats proportion. I needed data I might act on and this was it:
I discovered this web page to be SO rather more useful, so if you happen to get the evaluation, please ensure you ask for this print out as nicely.
This web page helped me see that I’m within the higher vary of an athletic degree of physique fats. That I really feel superb about, however longevity-focused purpose is to achieve extra muscle. Once I requested her if my purpose 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 simply keep alive if you happen to had been mendacity in mattress all day (1097 for me). Your Whole Vitality Expenditure (TEE) is the variety of energy you want based mostly in your exercise degree. I instructed her about my daily life and train schedule and he or she decided I used to be within the energetic group, which means my physique wants 1909 energy a day to keep up my present degree of health.
Since my purpose is to achieve muscle, I really need a small surplus of energy with a give attention to protein to perform this. Aiming for 2100ish energy per day with 120g of protein can be a great place to start out, whereas additionally maintaining with centered power 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 purpose. I don’t monitor macros, however given my intensive 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 information fanatic (as a result of that sounds nicer than nerd), I really like these items. It’s one of many causes I really like Operate Well being a lot.
Will I begin monitoring energy and macros on My Health Pal to hit these objectives? Possibly 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 just a little as nicely.
General I discovered the Bod Pod to be a really precious 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 essential for longevity so to have that information and information on what my particular physique wants to extend it’s so useful.
Have you ever carried out a physique composition evaluation? Would you wish to if given the chance?
