Sample Body Compostion Report

GH TRAINING

BODY SCAN REPORT YOUR RESULTS Mr. Sample Scan date - 13th January 2018

- BODY FAT - LEAN MUSCLE - TOTAL BODY WATER - EXTRA-CELLULAR WATER - INTRA-CELLULAR WATER - METABOLIC RATE - PHYSIOLOGY REPORT

GH TRAINING

Your Results - Explained Thank you for choosing to have an advanced Body Composition Analysis.

The following report features all your results from the scan, giving details of your body composition, hydration status, cellular health and metabolic health.

Some of the readings are very straight forward and easy to understand, whereas others may sound a little technical and may not make much sense.

Where this is the case, we have provided you with more information on what your results mean and steps that you can take to improve them for your next scan.

What are “Trends?”

For most sections of your analysis results, you’ll notice a “trend” graph.

If this is your first report, the graph will not mean a huge amount as there is only one value that will feature on each graph.

However, overtime, if have subsequent re-tests, the trend graphs will begin to paint a far clearer picture of the improvements to your body composition and physiology.

The “Trend Graphs” you’ll be ale to track include trends of your: • • • • •

B.M.I. Water distribution (intra-cellular and extra-cellular water) Wellness marker Phase Angle Blood pressure and heart rate.

If you have access to recent blood tests from your GP, such as cholesterol and blood glucose, please let us know as these can also be added to your report and made available as a Trend Graph for next time.

GH TRAINING

BODY COMPOSITION YOUR RESULTS

- LEAN MUSCLE MASS - BODY FAT - DRY LEAN MASS - BASAL METABOLISM - ACTIVITY METABOLISM -FULL ANALYSIS

GH Training www.ghtraining.co.uk

Bodystat ® Body Composition Simplified

07711327920 graeme@ghtraining.co.uk

Subject Name Mr Sample

Subject Ref Age Marathon Runner 59

Test Date

Test No. / Ref

13/01/2018 10:40

30

Gender

Activity

Height

Weight

M

Medium

1.95 m

98.5 kg Imp. 50 kHz (Ω) 470

Device

Serial No.

Waist

Hip

1500MDD BT

310722

85 cm

90 cm

Measured

Normal Range

Total Body Weight

98.5 kg

(90 kg - 95 kg)

Body Fat

22.6 kg

Body Lean Body Water Dry Lean Weight

Measured %

Normal Range %

(15 kg - 18 kg)

22.9%

(16% - 20%)

75.9 kg

(74 kg - 77 kg)

77.1%

(80% - 84%)

54.5 l

(54 l - 64 l)

55.4%

(55% - 65%)

21.4 kg

Basal Metabolism

2167 kcal per day (22 kcal per kg)

B.M. rate is an estimate of your body's resting energy requirements.

Activity Metabolism

3467 kcal per day

The estimated amount of energy your body requires for the activity level selected.

Report

Bodystat ® Body Composition Simplified

Generated

13/01/2018

Page

1/2

Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH Training www.ghtraining.co.uk

Bodystat ® Body Composition Report - Professional

07711327920 graeme@ghtraining.co.uk

Subject Name Mr Sample

Subject Ref Marathon

Test Date / Time

Test No. / Ref

13/01/2018 10:40

30

Age

Gender

Activity

Height

Weight

59

M

Medium

1.95 m

98.5 kg

Device

Serial No.

Waist

Hip

1500MDD BT

310722

85 cm

90 cm

Body Composition Summary TBW 54.5 l

Lean

(54 l - 64 l) Dry Lean

Weight 98.5 kg (90 kg - 95 kg)

75.9 kg (74 kg - 77 kg)

21.4 kg Fat 22.6 kg (15 kg - 18 kg) Percentage Distribution

Value

Normal

25.9

(20 - 25)

BFMI (kg/m²)

5.9

(4 - 5)

FFMI (kg/m²)

20.0

(19 - 20)

Waist Hip Ratio

0.94

< 1.00

Skeletal Muscle Mass

37.2

-

2167 kcal/day

-

22.0 per kg

-

EAR (kcal/ kg)

3467

-

Imp 5 kHz (Ω)

537

-

Imp 50 kHz (Ω)

470

-

BMI (kg/m²)

Fat 22.9 (%) (16% - 20%) Excess Fat

Result

2.9 %

Lean 77.1 (%) (80% - 84%)

TBW 55.4 (%) (55% - 65%)

BMR (kcal)

Report

Bodystat ® Body Composition Report - Professional

Generated

13/01/2018

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1/3

Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH Training www.ghtraining.co.uk

Bodystat ® Body Composition Report - Professional

07711327920 graeme@ghtraining.co.uk

Body Composition History Result

First

Last

Variance

13/01/2018 10:40:31

13/01/2018 10:40:31

~1 day

-

Weight (kg)

98.5 kg

98.5 kg

0.0

0.0

Fat (kg)

22.6 kg

22.6 kg

0.0

0.0

Dry Lean (kg)

21.4

21.4

0.0

0.0

Water (l)

54.5

54.5

0.0

0.0

Imp 5 kHz (Ω)

537

537

0.0

0.0

Imp 50 kHz (Ω)

470

470

0.0

0.0

Phase Angle 50kHz

6.3

6.3

0.0

0.0

0.875

0.875

0.000

0.0

Test Date

Wellness Marker

Report

Bodystat ® Body Composition Report - Professional

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Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Variance

%

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH Training www.ghtraining.co.uk

Bodystat ® Body Composition Report - Professional

07711327920 graeme@ghtraining.co.uk

Body Composition History

Test Date

13/Jan/2018 10:40:31

Weight (kg)

Lean (kg)

Fat (kg)

Fat (%)

Goal (%)

BMR (kcal)

Dry Lean (kg)

Water (l)

98.5

75.9

22.6

22.9

20.0

22.0

21.4

54.5

Report

Bodystat ® Body Composition Report - Professional

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13/01/2018

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Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Water Imp 50 (%) kHz

55.4

470

Waist Hip Ratio 0.94

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH Training www.ghtraining.co.uk

Bodystat ® Body Composition Simplified

07711327920 graeme@ghtraining.co.uk

Total Body Fat Weight

22.6 kg

22.9%

The normal percentage fat range for you is (16% - 20%) Your percentage fat is high for your age and gender Under normal conditions, body fat should not be reduced to below the recommended lower limit as fats are essential for normal body functions and good health

Total Body Lean Weight

75.9 kg

77.1%

The normal percentage lean range for you is (80% - 84%) Your percentage lean is low for your age and gender Lean body weight is fat free weight consisting of muscle, water and bone.

Dry lean weight excludes the water component of lean. It should be monitored closely to ensure, under normal circumstances, that there is little or no loss of muscle and bone, particularly during the ageing process.

Never use the lean as a goal weight.

Total Body Weight

98.5 kg

The Composition weight range for you is (90 kg - 95 kg) Your body weight is above the "Normal" limits.

This weight is reported to be associated with increased health risks.

You should have your blood pressure and cholesterol levels checked.

You are advised to reduce your body weight slowly.

Reducing your daily dietary intake by 551 kcal should result in a weight loss of 0.5 kg per week.

Body Composition Your body composition does not fall within "normal" limits.

You need to reduce your fat weight by following a diet and exercise program as advised by your consultant.

Use BODYSTAT to monitor your body composition regularly.

Report

Bodystat ® Body Composition Simplified

Generated

13/01/2018

Page

2/2

Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH TRAINING

Explanation of Terms and Analysis Body Composition Some of the terms in the following report might not make a huge amount of sense, so please refer back to this page to help give you an explanation of what they mean and how they are relevant to your health.

Body fat Your body fat reading is the total amount of subcutaneous (fat under the skin) and visceral (fat covering the organs) in your body.

The report will give you an accurate weight (kg) of your total body fat as well as an overall percentage. The accuracy of this reading is exceptional, provided you followed all of the pre-test guidelines.

Your results indicate that your body fat percentage is 2.9% outside the recommended level.

In order to reduce the stress on your joints and make your marathon training a little easier (as well as quicker) you should consider re-evaluating your diet and try to lose your excess body fat.

Body Lean Your “Body Lean” reading is the total weight of your muscle, bone and water.

These readings should stay relatively constant for every test, with the exception of those subjects who are trying to build muscle mass through weight training.

Your results indicate that your Body Lean reading is slightly low.

Your reading suggests you are 3% below the recommended “normal” for your age.

Further analysis of your hydration status (see next page) suggests that your low Body Lean reading is likely due to your fluid levels being marginally lower than the recommended “normal” for your age and body composition.

Dry Lean Your “Dry Lean” reading is the total weight of your muscle and bone.

These readings should again stay constant for every test and as this reading excludes information about your water status, it should even more constant than your Body Lean reading - especially during the aging process.

GH TRAINING

Explanation of Terms and Analysis Metabolism Basal Metabolism This reading is obtained from the information gathered about your muscle mass. In short, the higher your muscle mass and the more active you are, the higher your basal metabolism.

This reading provides you with the number of calories you need every day to meet your resting energy requirements.

Your results indicate that you have a BMR of 2167 kcal/day

Activity Metabolism Your activity metabolism is the amount of energy your body needs to meet the activity level you stated that you do at the time of the test.

In short, the more active you are the higher your activity metabolism reading will be.

Your results suggest that you should be consuming approximately 3467 kcal per day.

This is the suggested number of calories, based on your lean mass, you should be looking to consume to meet your marathon training demands.

However, given that your body composition results indicate that you should look to lose 2% body fat, you could consider reducing this to nearer 3000kcals - possibly less.

HOWEVER - caution must be taken that any reduction in calorie consumption does not negatively affect your performance.

If training runs feel unnecessarily tiring, or you have symptoms of heavy legs, dizziness or general fatigue, an increase in daily carbohydrate consumption should be considered.

GH TRAINING

HYDRATION

YOUR RESULTS

- TOTAL BODY WATER% - EXTRA CELLULAR HYDRATION - INTRA CELLULAR HYDRATION - HYDRATION ANALYSIS

GH Training www.ghtraining.co.uk

Bodystat ® Hydration Report - Professional

07711327920 graeme@ghtraining.co.uk

Subject Name Mr Sample

Subject Ref Marathon

Test Date / Time

Test No. / Ref

13/01/2018 10:40

30

Age

Gender

Activity

Height

Weight

59

M

Medium

1.95 m

98.5 kg

Device

Serial No.

Waist

Hip

1500MDD BT

310722

85 cm

90 cm

Imp. 5 kHz (Ω)

Imp. 50 kHz (Ω)

Resistance 50kHz

Reactance 50kHz

Phase Angle 50kHz

537

470

467

51.3

6.3

Hydration Results Result

Value

Normal

ECW

(l)

23.0

-

ICW

(l)

31.6

-

TBW

(l)

54.5

54 - 64

Percentage

Normal

Result ECW

(%)

23.3

26.0

ICW

(%)

32.1

34.0

TBW

(%)

55.4

55 - 65

Report

Bodystat ® Hydration Report - Professional

Generated

13/01/2018

Page

1/3

Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH Training www.ghtraining.co.uk

Bodystat ® Hydration Report - Professional

07711327920 graeme@ghtraining.co.uk

Hydration History Result Test Date

First 13/01/2018 10:40:31 98.5

Last 13/01/2018 10:40:31 98.5

Variance

Variance (%)

~1 day

-

0.0

0.0

Weight

(kg)

TBW ECW ICW

(l) (l) (l)

54.5 23.0 31.6

54.5 23.0 31.6

0.0 0.0 0.0

0.0 0.0 0.0

TBW ECW ICW

(%) (%) (%)

55.4 23.3 32.1

55.4 23.3 32.1

0.0 0.0 0.0

0.0 0.0 0.0

Imp 5 kHz Imp 50 kHz Wellness Marker

(Ω) (Ω)

537 470 0.875

537 470 0.875

0.0 0.0 0.000

0.0 0.0 0.0

Report

Bodystat ® Hydration Report - Professional

Generated

13/01/2018

Page

2/3

Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH Training www.ghtraining.co.uk

Bodystat ® Hydration Report - Professional

07711327920 graeme@ghtraining.co.uk

Hydration History Test Date

Weight (kg)

TBW (l)

ECW (l)

ICW (l)

TBW (%)

ICW (%)

ICW (%)

13/01/2018 10:40:31

98.5

54.5

23.0

31.6

55.4

23.3

32.1

Impedance

Test Date

Skeletal Muscle Mass

5 kHz (Ω)

13/01/2018 10:40:31

37.2

537

50 kHz (Ω)

Wellness Marker

Phase Angle (°)

470

0.875

6.3

Report

Bodystat ® Hydration Report - Professional

Generated

13/01/2018

Page

3/3

Equations

BCRE7

www.bodystat.com © Bodystat Ltd

Report Details Subject Nam Mr Sample Subject Ref

Marathon

Test Date

13/01/2018 10:40

Test No.

30

GH TRAINING

Explanation of Terms and Analysis Hydration Total Body Water (TBW) Your TBW reading is the total amount of water your body holds.

Your results indicate that your Total Body Water levels fall just inside “normal” levels for your age and body composition.

This result indicates mild dehydration.

A further breakdown of your Total Body Water is highlighted below:

Extra- Cellular Water (ECW) Your ECW reading is given as a percentage of your TBW.

Your results indicate that your ECW is 23% .

This is 3% below the recommended “normal” range for your age and body composition.

The reason(s) for this could be multifaceted, however it is strongly suggested that you review your daily fluid intake and ensure you are drinking enough - both on training days and on rest days.

Intra- Cellular Water (ICW) Cells should be well shaped, full and well hydrated - like a grape. A well hydrated cell indicates good cellular health and will show up in your report as falling within (or very close to) the “normal” range.

Your results indicate that your ICW is 32.1%.

This is 1.9% below the recommended “normal” range for your age and body composition.

This suggests that your cells are slightly dehydrated and it is strongly suggested that you review your eating / lifestyle habits and drink more fluids.

GH TRAINING

CELLULAR HEALTH YOUR RESULTS

- PHASE ANGLE - WELLNESS MARKER - IDENTIFYING POOR CELLULAR NUTRITION - IMPROVING YOUR CELLULAR HEALTH

GH TRAINING

Wellness Marker

0.875 Normals of Wellness Marker Extremely healthy - 0.600-0.799 Normal - 0.800-0.870 Caution - 0.871-0.935 Illness - 0.936 -0.990 Severe Illness - 0.991-0.999

Phase Angle

6.4 Normals of Phase Angle Outstanding - 7.5-12.0 Very good - 6.4 - 7.5 Good - 5.9 - 6.4 Satisfactory - 5.4 - 5.9

Sufficient - 4.9 - 5.4 Unsatisfactory - 3.9 - 4.9 Poor - 3.0 - 3.9 Extremely Poor - 0.0 - 3.0

GH TRAINING

Glossary & Explanation of Terms Phase Angle Your Phase Angle reading is the direct measurement of the integrity of your cell membranes and how well they function - a measurement of your body’s overall health.

When (chronic) illness or malnutrition occurs, the voltage of the cell membrane is altered, which is picked up as a lower Phase Angle.

•

A LOW phase angle is an indicator of cell membrane breakdown and an inability of cells to store energy.

•

A HIGH phase angle indicates that the membranes of the cells are intact and body cell mass (BCM) is high.

IMPORTANT: Every individual will have their own ‘normal’ phase angle and what might be a low value for one person, could be a completely normal value for another.

So, whatever value your assessment shows to be your Phase Angle, it is to be used initially as a control and changes are then monitored over time.

What’s a good Phase Angle?

As a general guide, if your Phase Angle is above 5, your cell health is good.

There is room for improvement if it’s 5 or so, but anywhere near 10 and your cellular health is exceptional.

If your Phase Angle is below 5 however, your cell health may need to be addressed by improving your nutrition and lifestyle.

Your results indicate that you have a Phase Angle of 6.3.

This is regarded as “normal” - so despite your low Intra-Cellular and ExtraCellular water level readings, the integrity of your cell membranes is considered good.

Also worth noting is that old age also has a significant impact on your Phase Angle Value, as it naturally declines as one gets older.

To increase your Phase Angle and therefore the health of your cells, consider improving the quality of your diet.

More information on Phase Angle can be found on the GH Training website.

GH TRAINING

Glossary & Explanation of Terms Wellness Marker Your “Wellness Marker” reading is essentially a ratio of the time it takes currents to travel around your cells and through your cells.

The integrity and health of your cells can then be characterised by the ratio between measured impedance values at 50 kHz and 5 kHz. This ratio is also called the Wellness Marker.

Your results indicate that you have a Wellness Marker of 0.875.

This indicates that your Wellness Marker is borderline “normal” and steps should be taken to improve the health of your cells.

This is consistent with your hydrations status, which is low, so it is recommended that you drink more fluids and review your diet.

Improving your Wellness Marker If you are disappointed or surprised at your Wellness Marker value, it’s advised that you sit down and review your nutritional, lifestyle and exercises habits.

Often, simply improving the quality of your diet by eating more fresh whole foods, reducing your alcohol intake, drinking more water and exercising more frequently will help to significantly improve both your Phase Angle and Wellness Marker values.

The importance of your cellular health has been stressed several times through this report and the Wellness Marker along with your Phase Angle is an excellent way to give you an analysis of your cell health.

GH TRAINING

Conclusion Despite your body fat percentage falling slightly outside the “healthy” range and indications that your cells are slightly dehydrated, your analysis is not bad at all.

You Phase Angle is good and although your Wellness Marker could be improved, this can be achieved by addressing your fluid consumption.

You may be a little surprised at your body fat reading and possibly a little disappointed that it was not a little lower, however as we age, higher body fat levels are to be expected.

Many people, even as young as 40, who have a body composition analysis, are often surprised at how high their body fat reading is but I hope the following information will help to explain your reading and help put things into perspective.

Sarcopenia - age related muscle loss After 60, your rate of muscle loss doubles from 0.5% per year, to 1%, then 2% at age 70, 4% at 80 and so on. This muscle loss has a significant impact on your energy levels, the strength of your bones, your ability to lift heavy objects and even get up and out of the bath or a low chair.

So what does muscle loss have to do with body fat?

Muscle is a metabolically active tissue. It needs calories in order to survive. So when it begins to disappear, your body requires less energy to function and unless you amend your diet accordingly, fat levels can begin to creep up over time.

Unless you perform regular resistance exercises to increase your muscle mass, or at least help to reduce the rate of loss, fat replaces the wasted muscle tissue and can be hard to shift once it has “moved in.”

So, although running and your upcoming marathon training will help enhance your musculature, a resistance training programme could improve your cellular, muscular and overall health.

GH TRAINING

What can be done about it?

Fortunately, there is plenty you can do to both reduce the rate of your muscle loss and help increase your muscle mass.

Although not seen as a “fashionable” thing to do, resistance training, when you lift weights and make the muscle work hard, is the best form of exercise to help reduce muscle loss.

Putting the muscles under resistance, for just 30 minutes 3 times a week, can help to stimulate them and prevent them from wasting away - or at the very least reduce the rate of muscle loss.

“Use it or lose it”

What is an acceptable fat percentage?

Sarcopenia is sadly an inevitable part of aging and although regular resistance training will help significantly, a decrease in your muscle mass and subsequent increase on body fat is inevitable. With this being the case, to help put the “aging” effect on your body fat composition into perspective, the tables below will help to further categorise your body fat percentage.

Women Slim Fit (Healthy) (Fair)

Age

Lean (Low)

40-44

< 23%

23-26%

45-49 50-54 55-59 60+

< 24% < 27% < 27% < 28%

24-27% 27-30% 27-31% 28-31%

Average (High)

Obese (High)

26-29%

29-33%

>33%

27-31% 30-33% 31-34% 31-34%

31-34% 33-36% 34-37% 34-38%

>34% >36% >37% >38%

Men Age

Lean (Low)

Slim (Healthy)

Fit (Fair)

Average (High)

Obese (High)

40-44

< 17%

17-20%

20-24%

24-27%

>27%

45-49 50-54 55-59 60+

< 19% < 20% < 20% < 20%

19-21% 20-23% 20-23% 20-23%

21-24% 23-26% 23-26% 23-27%

24-28% 26-29% 26-29% 27-30%

>28% >29% >29% >30%