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READING YOUR BODY COMPOSITION TEST
First check the information at the top of the print-out and make sure all personal
information is correct (age, sex, height, weight).
Next go to the very middle of the print-out where you will see Total Body Water. Make
sure the bottom number in that section (% of lean weight) is between 69% and 74%. If
your number is lower than 69% you are dehydrated, this test will not be accurate.
Dehydration can be caused by recent alcohol consumption, strenuous exercise, or use
of diuretics (i.e. caffeine). If your number is larger than 74%, you have a rare case of
over hydration (bloating) and this test will not be accurate. Over 90% of people tested
that follow the pre-test procedures are within normal hydration range, meaning their
tests are very accurate.
Once you have determined if this test is accurate or not, you can go to the test results
and check the following:
Percent Body Fat: This number tells you what percent of your total body weight is fat.
Fat Weight: This number is how many pounds of fat you are carrying.
Lean Body Weight: How many pounds of calorie burning lean weight you are carrying.
Basal Metabolic Rate (BMR): This is the number of calories your body requires in a 24
hour period in order to stay alive. Since lean weight uses the most calories, your BMR is
proportional to your lean weight. The greater your lean weight, the greater your BMR,
the faster your body consumes calories, and the more you can eat without adding to
your fat weight. Therefore, you should maintain as high a BMR as possible. Regular
resistance-type exercise will maintain or add to your lean weight and your BMR. Don’t
worry! We are not suggesting big, bulky muscles, just stronger, denser ones. Most
people don’t want size, they just want to tone and firm up. Most routines are designed
for this purpose. If you want size, proper diet, an intense weight lifting program, and
proper instruction would be needed. For most people, a simple calisthenics program or
a 25-40 minute circuit-type workout (like the Fitness Fix) is sufficient and will do more
toning and strengthening than building size.
Next, check the RECOMMENDATIONS section. One column lists your Current status
and the other your Target status. Your target indicates how your current body
composition would have to change and/or maintain to be considered healthy. Your
personal goals may be different, but the recommendations are to be healthy. Men’s
recommended fat% is always 4-6% lower than women since women naturally carry
more body fat than men. There will be some that will not have a change in total body
weight, but will have a decrease in fat weight and an increase in lean weight, offsetting
each other making no change in body weight. If your recommendations include a lean
weight increase, notice what that does to your BMR. Some will decide that the
recommended total body weight is not the one they had in mind. In these cases, it is
suggested they try for the goals and when they get there, re-evaluate what they want.
Most look and feel great when they reach their targets and, chances are, if at one time
in your adult life you were lighter than your recommendation, your lean weight may have
been low resulting in a lighter body weight. We recommend a body composition test
about every 4-8 weeks.