InBody 570 Scan Interpretation Guide - Found My Physique

Interpretation Guide for InBody Scan From Nutritionist At Found My Physique

This page will give you a detailed briefing about every section of the InBody Scan results sheet.

Total body weight alone is not a clear indicator of a person’s overall health as it does not distinguish the amount of fat or lean body mass in the body.

You can use your InBody scan to track various goals, and it is up to you to decide which metrics you wish to focus on for your training. For example: If your goal is muscle gain, you may concentrate on the SMM (kg) as well as balance out your limbs and weaker body parts in the Segmental Lean Analysis section.

If your goal is Body Fat Loss, you may want to focus on the increases and decreases in Body Fat Mass (kg) and (%) as well as weight recommendations and how far your results are from the ‘100% normal’ population data.

Basic Body Composition Analysis

Total Body Water
TBW is all the water in the body and is approximately 60% of your total weight. Ideally, your TBW should be in the normal range or over. Usually, individuals with a higher degree of muscle mass will have higher levels of TBW.

Protein
Protein consists of nitrogen, and high nitrogen levels within cells indicate good levels of muscle mass and health. A lack of protein implies a lack of muscle mass is possibly indicating poor nutrition and malnourishment. Protein is directly related to intracellular water. Therefore, a lack of protein suggests a lack of intracellular water, which in turn suggests poor nutrition. Ideally, your protein content should be within or exceed the average range set out below the reading.

Minerals
Minerals consist of two types, osseous mineral, and non-osseous minerals. The osseous mineral is bone, where non-osseous minerals are those found in all other parts of the body. Mineral mass is closely related to soft lean mass. If you have more lean mass, the weight of bones strength, which in turn increases the bone mineral.

Total Body Water
Displayed in Litres (L). 1L = 1kg

Soft Lean Mass
The sum of Your Total Body Water, Protein and Non-Osseous Minerals (calculated by deducting your Bone Mineral Content from the total Minerals).

Fat-Free Mass
Is your weight minus your Body Fat Mass (how much you would weight if you had no fat on your body)

Weight
The sum of your Total Body Water, Protein, Minerals, and Body Fat Mass.

Muscle Fat Analysis

Weight (kg)
Your overall weight – the only thing you see on the conventional scales

SMM (Skeletal Muscle Mass)
This metric show you how much total skeletal muscle mass you have on your body. The body consists of cardiac muscle, visceral muscle, and skeletal muscle. However skeletal muscle can be most transformed through exercise and diet and as such is displayed separately. This number is a good tracking method for those training for muscle gain.

Body Fat Mass (kg)
Shows how many kilograms of body fat you have. This number is a good tracking method for weight loss.

Calculated Analysis

Body Mass Index (BMI)

Calculated by use of a formula that divides your weight by the square of your height and does not take into account your overall body composition. A highly muscled individual may be classified as overweight when using the BMI formula which can be misleading. Although BMI is popular as a metric, it can be inaccurate in some cases.

Percent Body Fat (PBF)

The percentage of your body fat calculated by the total mass of body fat divided by total body mass.  A good indicator of how lean you are. This metric is useful for those aiming for weight loss, fitness/physique competitions, body recompositions and overall health status.

Description	Women	Men
Athletes	14–20%	6–13%
Fitness	21–24%	14-17%
Average	25–31%	18-24%
Obese	32% and higher	25% and higher

CLICK HERE to see some visual examples

How do Binaural Beats Work?

According to the 2015 literature review, the tones should be at frequencies lower than 1,000 hertz (Hz) for the brain to detect the binaural beat. The binaural beat that a person perceives is the frequency difference between the waves entering the left and right ear. For example, if the left ear registers a tone at 200 Hz and the right ear registers one at 210 Hz, the binaural beat is 10 Hz — the difference between the two frequencies. The review found benefits for memory, attention, stress levels and clarity. Further research is ALWAYS required, but as far as science can tell, Binaural beats actually work!

What Categories of frequencies are there and how do they effect the brain?

Delta pattern: Binaural beats in the delta pattern operate at a frequency of 0.1–4 Hz with links to a dreamless sleep. These frequencies are linked to deep sleep, healing, recovery and rest.

Theta pattern: Binaural beats in the theta pattern range in the frequency of 4–8 Hz. Theta patterns contribute to improved meditation, creativity, and sleep in the rapid eye movement (REM) phase. Theta waves are especially useful for “power naps”

Alpha pattern: Binaural beats in the alpha pattern are at a frequency of 7–14 Hz and may encourage relaxation, learning, flow states and stress reduction.

Beta pattern: Binaural beats in the beta pattern are at a frequency of 14–30 Hz. This frequency range may help promote focussed attention, concentration, problem solving and increased energy

Gamma pattern: This frequency pattern accounts for a range of 30–50 Hz. These frequencies are useful for high level information processing, peak awareness and memory recall

Read More:--> https://www.foundmyphysique.com.au/binaural-beats-101-free-guide/

Your Personal Guide to Creating a Quick and Easy Calorie Deficit

 Move more, eat less!

It’s that simple right? That’s the simple way of looking at it. You just have to burn more energy than you require and you will lose weight, right?

It would be great if it was that simple. It helps to have an understanding of the following simple concepts

The Calorie Deficit

All diets work due to one consistency, a calorie controlled system with planned eating patterns. Meaningful weight loss requires you to expend more energy than you consume. Each person has a set amount of calories they require to maintain their body mass.

When you consume too more calories than you require you are in a positive energy balance

Positive Energy Balance = Weight Gain

When you consume less, you are in a negative energy balance and you will lose weight

Negative Energy Balance = Weight LOSS!

When you spend a long enough time period in a negative energy balance, you will notice the weight loss. This is called a Calorie Deficit because we are consuming fewer calories than we require.

Most people do not take enough control over their eating for a long enough time period to notice a visible change in their appearance, or often they fall off the eating plan.

Daily Consistency

Hitting your nutritional requirement EACH DAY is also very important.

For example: For Jessica to lose weight she must consume around 1300 calories per day and plus 45 minutes of moderate exercise. Jessica’s food choices are bad and she consumes 1200 calories on Monday, 1700 on Tuesday, 1300 on Wednesday, 1800 on Thursday and this continue on throughout the week. At the end of the week Jessica has not been in a large enough calorie deficit and will not notice any results. Those energy-dense snacks and large portion sizes have thrown Jessica’s eating plan out of whack.

If Jessica had tracked and taken control of her eating she could have maintained the 1300 calories and she would have noticed visible weight loss after 2-3 weeks. She needed to keep consistent on a daily basis instead of having ups and downs in her intake.

The Goal: Maintain your calorie deficit until you are satisfied with your weight loss. When you are satisfied with your weight loss, adjusted your eating to a maintenance calorie level, and enjoy being lean.

How to Figure Out How Many Calories You Consuming

Track it! It’s time to up your nutrition game. Time after time the person who “can’t lose weight” or has “metabolism issue” has often never tracked their nutritional intake enough to realize they are constantly eating too much. 

I would recommend using myfitnesspal to track your food intake, it’s simple and allows for you to scan barcodes and re-enter your regular food items with ease. 

Generally, if you have not gained/lost weight during the past 3 months, you can assume that the number of calories you are consuming is your maintenance level. Track your eating for a minimum of 3 consecutive days and average out the calories to get your maintenance number.

I know the idea of tracking your calories can be a bit overwhelming to some, however, it’s very similar to how you need to track your money in / money out when you want to save money. Knowledge is the key. You may be good for 70% of your diet but 30% of the foods you consume are throwing everything out of whack.

How to Figure Out How Many Calories You Are Burning

You guessed it… it’s time to track that too! Track your workout duration and intensity, plus time spend doing a light activity (LISS). You can add it up on a few online tools to get a vague guestimation of the calories burnt. Also, try to train consistently for the same time period and perceived effort on a regular basis. Most basic trainers recommend you to wear a smartwatch or a heart rate monitor and track the energy you burn, but this technology is nowhere near accurate, so don’t bother. There are too many impacting factors when it comes to using heart rate technology, so unless you are doing steady state cardio and the calculations in the device are calibrated to you, it’s not accurate. That being said, tracking steps per day can be useful as a gauge of incidental activity.

Stay Consistent For ATLEAST 3 Weeks

You may notice changes after one week, sometimes after 2 weeks, however, to really get a clear idea of how you are progressing you will need to stay consistent for at least 3 weeks. After 3 weeks you will notice a change in your weight and sometimes even visual changes in your body composition.

Track Your Progress To Make Sure You are Getting Results

“I think it’s working” is a horrible method of tracking. You need numbers and pictures to compare to each other so to see the changes.Take before/after pictures for yourself, a measurement around your stomach and your weight first thing in the morning on an empty stomach/bladder.

Consult An Expert

Coaches, Nutritionists and Dieticians all have specialities, do some research and find one that specialises in what you are trying to achieve. Sometimes we get the best results when we are held accountable.

I hope that helps, feel free to contact me or comment below and ask questions if you are still unsure of what to do

Stay Frosty

Trainer Simon

Find a Personal Trainer Near You - Wollongong, NSW

What Is Personal Training? 

A personal trainer can help set fitness goals, create detailed workout plans or routines and also provide guidance on dieting and nutrition. Personal Trainers also provide motivation to get in the gym, go for a run or get active to get the blood pumping. If you’re looking for someone to help you achieve ambitious weight loss or fitness goals, then one-on-one regular personal training sessions are probably what you need. If you’re looking for something more casual, then group outdoor personal training sessions are a great way to stay in shape and meet new people.

Benefits of Personal Training

GET BETTER RESULTS

Working with a personal trainer is more effective than working out alone when it comes to gains to lean body mass and other fitness variables. Source.

CHANGE YOUR ATTITUDE

Personal Trainers can help change attitudes to physical activity. 78% of people are more likely to increase the amount of physical activity they undertake following a 10-week personal training program compared to beforehand. Source.

SOCIAL INTERACTION

Personal training sessions can be a great way to get outdoors, meet new people and enjoy that endorphin rush! Plus, if you attend regular group personal training sessions, you can help motivate one other and hold each other accountable to their goals.

Personal Training Cost

The price for personal training sessions will vary depending on the session duration, the number of people participating and the qualifications or experience of the trainer. Personal training may also be cheaper if you purchase several sessions at once in a package.

A 60 minute session with a qualified personal trainer is usually between $50 and $100, while group sessions range from $10 to $30 for 45-60 minutes. You can usually save up to 30% if you purchase multiple sessions in a package (5 or more), saving you between $15 and $30 per session.

Be sure to ask your personal trainer what qualifications he or she has, how long the sessions are and what discounts are available for bulk sessions to make sure you’re getting a great deal. Also take into account the costs of equipment or facilities hire that you may or may not be required to pay for.

For More Info Visit At:-->

https://www.foundmyphysique.com.au/

Controlling Your Mind: The 5 Hindrances to Self-Mastery

 Lessons from ancient Shaolin wisdom and Marcus Aurelia’s stoic mindset.

When I say mind control, what do you think of?

Many people would think of controlling other people’s minds, but what I am referring to, is controlling your own mind.

Staying in line with our goals and controlling our minds is a life long journey, therefore one would be wise to be aware of these 5 hindrances which can block your path to self-mastery.

The 5 hindrances are states of mind that can distract you from your path. They can control your mind, dampen your energy, and disrupt your spirit. Everyone may experience them slightly differently, that is why I have given a range of examples to fit.

I have also included some wisdom from Marcus Aralias (the wise stoic roman emperor) to show that these ideas transcend time and are valuable lessons to uphold

Let’s dig into the 5 hindrances, and how they are experienced

Ill will / Aversion
Dislike, objection, aversion, frustration

This is a state of mind where your mindset is scattered – making the journey displeasing

Questions to ask yourself –

Am I frustrated with current circumstances?

Is someone bothering me or am I bitching about someone?

What is it that is bothering me lately or distracting me from my path?

Are there people, objects or events in my life which are causing these feelings?

Read More:

https://www.foundmyphysique.com.au/mind-control-the-5-hindrances-to-self-mastery/

Realizing Your Fitness Goal With a Personal Fitness Trainer

Realizing your fitness goal with a trainer is a great idea that is fast gaining popularity nowadays. What with the busy schedule and the natural laziness to go to the gym, we need all the help that we can get in order to be fit and healthy. A trainer not only helps you get going with the exercises and the workouts but also helps you with the nutrition side of things.

Personal trainer devices a fitness program that is suited to your body only. Each workout routine and nutrition plan is made with the specific needs of the client which is you. These are only the top two benefits of having a personal fitness trainer. To help you realize your fitness goal, you need all the help that your personal fitness trainer can and will give you. Upon your first meeting, you trainer should conduct numerous physical tests so that he can determine how far he can push you to do the planned workouts as well as your body's system like your blood composition, blood pressure, heart condition and other body functions. Your personal fitness trainer will pinpoint each part of your body that has to go through strength training and parts that needs toning up.

Workouts with your trainer can be done anywhere you want it, be it at the gym, at home or even at the park. This is because a well-rounded and well-planned fitness workout program involves different sets of routines for specific parts of the body and can be done with the aid of things that does not necessarily belong to the gym. Having your own trainer to workout with you will make you more inspired to work out and follow the health and fitness regime that is mapped out specifically for you. You will have someone to push you to do more and to encourage you in case laziness strikes.

The only downside in having your own trainer is the cost. A personal fitness trainer is mostly paid by sessions while some charge a fee for a set number of workouts and others will just charge for individual sessions. Al tough many people assume that having a trainer is expensive, you can actually save money because trainers have all the equipment's you need so you don't have to buy any equipment's. Your trainer will come to the location of your choice with all the materials needed for your workout. If you want to purchase your own equipment's, you personal fitness trainer can help you select the best pieces for you. He can also point you to a good sporting goods store.

Having a personal fitness trainer to help you realize your fitness goal will not only make you stick to your fitness plan but will go a long way towards having a healthy body inside and out.

Simon Jager is the author of this article on Goal with a Personal Fitness Trainer Find more information about Fitness Trainer here.

Get A Personal Fitness Trainer For More Positive Results

Losing control on our diet is normal. Laziness sometimes may also be normal. Getting bigger everyday and losing our perfectly formed body figure is also normal but definitely not wanted. We each have our individual differences when it comes to our fitness. Every person is unique not just in terms of physical appearance but as well as in physical performance.

Because of the fact that every individual is unique, it is quite impossible for a fitness trainer to effectively conduct training to a huge number or individuals who each have unique body requirements in working out.

If we want our work out to be effective, we should get a trainer. A trainer can do a personal physical fitness assessment and prescribe us with a fitness program that is especially tailored for our needs. Having a personal fitness trainer to help us in doing our fitness program is a lot more effective than joining a fitness training class where there is just one fitness trainer for everyone.

A personal trainer's attention is not divided into different clients while he is helping you on your work out. You have all his attention so he is able to focus on helping you execute your fitness exercises to make sure that they are done properly and effectively.

A personal trainer can also watch you closely to make sure that the fitness program that he has prescribed to you is effective and he can have it changed if it does not seem to give you any progress at all. A personal fitness trainer will also not just advise you about a healthy diet but will watch your diet to make sure that you are adhering to it. He is able to make sure that you are doing everything on your fitness program accordingly to help you achieve a more effective result.

A personal fitness trainer may be a permanent trainer in a gym or he may be a mobile trainer. If you prefer hiring a personal fitness trainer from a gym, you have to go to the gym where he works regularly so that he is able to help you. If you hire a mobile personal fitness trainer, he can help you work out at any place you like. He can help you work out at your preferred gym if they would allow, he can help you work out at home, at the park or even at your workplace.

A personal fitness trainer is also able to work on extended hours most of the time depending on his availability. You just have to arrange a convenient schedule for both of you so that he is able to help you work out on your preferred time.

A personal fitness trainer can help you improve your physical performance and your body figure or composition more effectively because he is able to give you his full attention. If you have a personal fitness trainer, you do not have to worry about your money, time and effort for working out going to waste because you are definitely able to see good results after your fitness program is completed.

Found My Physique are The Leading Fitness Trainers for Home, Office and Studio. Our services include Wollongong Personal Trainer, Nutritional Consulting, Senior Fitness Programs and more.

Head now to our site Foundmyphysique.com.au and Get Your Road Map to Success!