Body Composition Analysis

Body composition is often a neglected component of fitness but is important
in assisting one with a healthy lifestyle.

InBody 520

This new standard of testing will provide not only values for body fat, but
will also help identify segmental lean muscle mass. Have one of our fitness
professionals conduct this non-invasive test utilizing the “InBody 520”
analyzer. The data will then be reviewed and interpreted for you including
its implications on your overall health profile.

Cost

The InBody 520 body composition analysis is offered at no charge with the purchase of any service or product at Hopkins Clinic. We also offer this service on a ONE TIME ONLY basis to non patients or clients at no charge. The fee for this cutting edge analysis is usually $35.00.

Body Composition Analysis

A healthy body weight is where you feel healthy and fit, have no eating disorders to maintain that weight and have healthy, functioning immune and reproductive systems. It is also a weight that you can realistically reach and maintain without heroic lifestyle efforts.

Body Weight

Your body weight is the sum of your body fat (BF) and your lean body mass (LBM). LBM consists of dry lean mass, and Total Body Water (TBW). TBW is divided into water inside the cells (Intracellular water, IW) and water outside the cells (Extracellular water, ECW). TBW is the sum of Intracellular water and Extracellular water (TBW = IC + ECW). Keeping these components appropriately balanced is the key to staying fit and healthy. Compositional imbalance in the body is closely related to obesity, malnutrition, edema, osteoporosis. It will also contribute to sub optimal athletic performance.

Extracellular Water/Total Body Water

Healthy individuals maintain a balanced ratio between Extracellular Water (ECW) and Total Body Water (TBW), of about 0.380. The normal range of ECW: TBW for healthy people ranges from 0.360-0.390. Malnutrition, aging, and obesity may cause this ratio to exceed 0.390. Athletes or those with an excess of muscle mass, tend to have a ratio of ECW/TBW of less than 0.360. Therefore, the ECW: TBW ratio could be a good indication of your health condition. So, this ratio needs to be consistently monitored.

Body Mass Index

Body mass index (BMI) is a common measure expressing the relationship (or ratio) of your bodyweight to your height. BMI is more highly correlated with body fat than any other indicator of height and weight but it is not recommended for use as the sole measurement of your body composition. It does not apply to infants, children, adolescents, pregnant or breastfeeding women and adults over 65 years of age.

You can calculate your BMI using this formula BMI = weight (kg) / height (m2)

BMI is <18.5: This may be associated with health problems for some people. It may be a good idea to consult a dietitian or physician for advice.

BMI is between 18.5 – 25: this zone is associated with the lowest risk of illness; this is the preferred range.

BMI is between 25 – 27: this zone may be fine if you are physically active. You likely have lots of muscle mass and may be overweight but not over fat. A BMI over 25 may be associated with health problems for inactive people.

BMI is over 27: this is a health risk zone and is associated with increased risk of heart disease, high blood pressure and diabetes. It would be a good idea to consult a dietitian or physician if you fall within this zone.

Waist circumference

Where you wear your weight is just as important as how much you weigh. If you wear your weight mostly in the stomach area and your waist is wider than your hips (apple shaped), you are more at risk for heart disease and diabetes than if you wear your weight around your hips and thighs (pear shaped). But remember, carrying extra body fat and being physically inactive are risk factors for heart disease for both apple and pear shaped people.

How to measure waist circumference:

Put your thumb on your hip and slide it up until it is sitting on top of your hipbone. With a tape measure, measure the distance around the area just above the top of your two hipbones. This is your waist circumference. You could have a healthy BMI, but have a waist circumference that is high enough to put you at risk of developing obesity related health problems, including elevated cholesterol and Triglycerides, high blood pressure and diabetes. See the chart below to figure out your level of risk.

Risks of cardiovascular disease relative to body mass index and waist circumference.

BMI & Percent Body Fat

If your BMI is over the normal range, you are considered to be at risk for obesity or obesity related diseases. BMI does not tell you how much body fat or muscle mass you have. A body composition analysis assesses how much fat, muscle and water you have and how each of these contributes to your body weight. Percent body fat uses a percentage to show how much of your body weight is due to body fat.

Muscle Mass

There are three types of muscle: cardiac muscle, visceral muscle and skeletal muscle. The quantity of skeletal muscle is the most changed with exercise, particularly with strength training programs. By comparing the percentage of body fat mass and skeletal muscle mass in each body component, your level of fatness or obesity can be measured in a more pro-active and exact manner.

Muscle-Fat Balance, Basal Metabolic Rate and Resting Metabolic Rate
The RMR is the amount of energy needed for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin. RMR decreases with age and with the loss of lean body mass. Increased cardiovascular exercise and muscle mass can increase RMR, making it much easier to manage your weight. Basal metabolic rate (BMR) is similar to RMR but it is measured in much stricter conditions (in the early morning, 12 hour fast beforehand, and no caffeine, alcohol, or strenuous exercise the 24 hours before). The Basal Metabolic rate (BMR), is the minimal number of calories needed to sustain life at a resting state. BMR correlates with lean body mass. For example, as muscle mass increases BMR increases. The RMR is the amount of energy expended while at rest in a post-absorptive state (meaning that there is no food in your stomach, which requires about 3 hours of fasting in humans).

Body Composition and Resting Metabolic Rate Assessment

To effectively manage your weight and body composition it is important to know your daily caloric requirements. A body composition test in conjunction with a RMR analysis before and 3 months after beginning a nutrition and/or exercise program measures your unique personal caloric requirements. Accurate assessments of your RMR helps you, your Dietitian, and your Personal Trainer to better plan and evaluate your weight management programs. This body composition test is done with the latest in multi-frequency bioelectrical impedance analysis using the InBody520.

The InBody 520 Direct Segmental Multi-Frequency Bioelectrical Impedance Analyzer

The InBody 520 impedance analyzer divides the body into 5 segments – 4 limbs and a trunk – and measures the impedance of each segment at multiple frequencies (5, 50 and 500 kHz). The InBody 520 has a high level of accuracy because of the combination of varying frequencies and segmental analysis. The extreme accuracy of this analysis makes it possible for the InBody520 to monitor the slightest compositional changes during the process of medical treatment, rehabilitation, weight loss/gain and exercise programs.

Stages of Weight Loss

1st Stage: During the 1st stage of a lower calorie diet, your body uses up its stores of carbohydrates in the muscles. You can easily experience rapid weight loss due to the loss of these carbohydrates as they are also rich in water. The more of your carbohydrate stores that you use, the more water you lose (through increased urination and sweat losses).

2nd Stage: Your body will begin to use stored fat and protein as sources of energy as long as you continue eating a lower calorie diet. Regular physical activity is essential at this time to minimize muscle mass loss. Weight loss may still be rapid however it is mainly due to water, carbohydrate and protein losses.

3rd Stage: Your body begins to use stored body fat as its main energy source. Weight loss slows down however the weight loss is primarily body fat loss.

4th Stage: Both weight and body fat are decreasing in this stage as long as an energy imbalance is maintained (less calories in than needed to maintain current body composition).

For a FREE no obligation consultation or for more information please contact Hopkins Clinic at 727-544-3330 today.

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