InBody Setting Goals
The goal for all InBody results is to be in the “normal” range for your demographic. Here at StrengthCity we want more than just Normal… this presentation will help you pin point exactly what needs to be changed to achieve optimal health and body composition to give you the ultimate physique.
Ideally, 500g to 1kg of body weight per week is an achievable and sustainable weight loss. Obviously, the more weight you have to lose, the higher this value can be. Weight loss should be in the form of FAT LOSS. This means that when we lose weight, we want to lose fat mass, not lean mass or water. A good indication of this is using FAT kg and not a percentage…
These are the suggested target values you should be aiming for. If you need to put on 4.4kg, theoretically this would take you 9 weeks. If you needed to lose 10kg, you would make an action plan to lose that in 20 weeks.
Body fat percentage fluctuates when our weight does. If we drink water and eat food, this increases our weight and therefore our body fat percentage. If we look at how many kilos of fat we have and look to decrease this number - that is a more reliable goal than to decrease in percentage.
STOP - Although the weight may be in the normal range, this shape can be indicative of low skeletal muscle and high fat mass, which represents a weak body. If your after a toned physique then increasing SMM (Skeletal Muscle Mass) is your goal - hitting protein requirements and resistance training are two key contributors to increasing SMM.
DECISION TIME - This shape shows no predominance in one area over another. This is typical of an untrained individual. This person generally has average to lower overall InBody score. It is still suggestive that this shape may still require intervention to possibly reduce body fat levels and idealistic increase muscle mass, however this is dependant on your goals.
KEEP GOING - The D shape is the idealistic shape one should strive to achieve, quite often found on welltrained and active individuals. It shows good to above average SMM, lower levels of body fat and generally body weight is normal. This is a balanced body composition.
You cannot expect to go from a C to a D within a matter of weeks. Making small and sustainable changes is key! Work on getting yourself to an I, then work on increasing muscle mass / decreasing fat mass to transition into a D.
BMI or Body Mass Index does not take into account body composition - more times than not classing someone with high SMM as obese. This is not a reliable indicator of progress nor should it form the basis of your goals.
The higher the bars the better. For optimum body composition, you want to increase these bars - having more lean mass in kg and a higher percentage of lean mass. If an imbalance (more than 6%) is shown, then it would be a goal to develop balance between segments.
85+ is a score that we want to be aiming for. Usually very fit or carrying a large amount of skeletal mass (SMM). In a 4 week period (between InBody scans), you could look at setting a goal of increasing this number 1 to 2 points.
This shows the comparison of segmental fat to the ideal fat mass in that particular segment. The ideal fat mass is always 100% or less.
Being within the suggested healthy range should be the goal. Some values should be at the upper end (Intracellular and extracellular water, bone mineral content, body cell mass), other values should be at the lower end (W-H-R, Visceral fat, arm circumference/arm muscle circumference)
It is important to talk about Visceral Fat. This is the dangerous fat associated with heart disease, diabetes, high cholesterol and sudden death. This is an extremely important number to focus on. Decreasing body fat will consequently decrease visceral fat.
If the ECW is higher than the range, it can be suggestive of having edema (swelling of the cell), in which case, you should look at treating the inflammation from a health care professional.
If you have any questions regarding setting goals or interpreting results- please contact your personal trainer.
