Skip to content 
Stop Letting The Scale Do Your Head In.
When you’re thinking of losing weight or simply want to see how healthy you are, you probably do one of two things: step on a scale or calculate your BMI. But the truth is, these methods don’t tell you anything about how healthy you are– all weight and BMI does is compare how heavy you are to a standard that doesn’t fit your individual goals.
When you’re trying to get healthier, you’re most likely going to lose fat and (hopefully) gain muscle. But BMI and weight don’t differentiate between muscle and fat. So how can you? Through body composition analysis.
Body composition analysis is a method of describing what the body is made of, differentiating between fat, protein, minerals, and body water to give you a snapshot of your health. InBody is the leader in body composition analysis, and we’re here to teach you the importance of it to help you reach your health goals from the inside out.
What is body composition?
Body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies. Two people of same sex and body weight may look completely different from each other because they have a different body composition.
Body composition and growth are key components of health in both individuals and populations. The ongoing epidemic of obesity in children and adults has highlighted the importance of understanding body fat levels for short-term and long-term health. However, other components of body composition also influence health outcomes, and its measurement is increasingly valuable in clinical practice.
Why do you need to differentiate between muscle and fat?
Health practitioners universally agree that too much fat is a serious health risk. Problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes mellitus, cardiovascular disease, respiratory dysfunction, gallbladder disease, and a myriad of other health problems are all related to obesity.
The ongoing epidemic of obesity in children and adults has highlighted the importance of knowing a person’s body fat for short-term and long-term health. An important part of understanding a user’s health is differentiating between what is healthy and what is not, especially when it comes to fat.
It’s common to assume that having as little fat as possible is healthy. However, being thin does not automatically reduce one’s health risk. Being thin refers to weighing less than the recommended values in age-height-weight tables. Leanness, however, refers to the muscle, bone, and fat composition of one’s body weight. Being lean intrinsically indicates greater muscle mass development than thin.
How are you measuring health?
BMI is an outdated method
Body Mass Index (BMI) is a common method used to assess the health of an individual by comparing the amount of weight they carry to the height of the individual. In its most basic sense, BMI may be useful for identifying those who are at an increased health risk as a result of excess fat accumulation.
Despite the widespread use of BMI in clinical practice, BMI has many limitations and is a poor tracking tool for weight change because there’s no way to identify if changes in your weight are in fat or muscle. That’s because BMI is calculated simply by dividing a person’s weight in kilograms by their height: BMI = kg/m2
Predicting health or mortality using a single number such as BMI oversimplifies health risks and ignores important factors that contribute to positive health.
Newer technologies are able to separate body weight into specific components that can be examined separately, like DSM-BIA.
According to BMI, two individuals of the same height and weight will always have the same obesity risk, regardless of the amount of fat or muscle that an individual maintains – Which is wrong!
PBF= pounds of body fat/body weight. PBF allows you to assess the ratio of muscle to fat for your weight so you can set realistic and achievable health goals for yourself.
Focus on body fat percentage instead
As you move away from BMI, you should focus on the percentage of body fat you have at your weight. At 365 Performance, we call this PBF (percent body fat).
There is no consensus on what the best body fat level for health (the amount of fat storage that maximizes health by minimizing risk for adverse health states/conditions) is for the general population.
The normal body fat range provided by InBody is set at 10-20% for males (15% as ideal) and 18-28% for females (23% as ideal). This is a great starting point to arrive at with your health and body composition goals.
Are you ready to see what you are made of?
Get your new baseline and track your progress the right way – Book your scan today!
Why Choose 365 Performance
Results - Not Promises
“I used to go the the gym but had no idea what I was doing… I lost 22kg in the first 8 months here. My whole mindset has changed. I’m a better person and a better Father.”
Theo Karabetsos
Accountant
“The best thing is I had my own Coach from the start… They taught me how to move safely & helped me with my own personal nutrition – I’ve lost over 15kg.”
Sabrina Loria-Brady
Maintenance Contracts
“The coaches here guide you through everything, they also help you with your nutrition. I’ve totally changed my body composition and inspired my Wife & Kids to join”
Jason Ognenovski
Business Owner
WANT TO KNOW HOW TO IMPROVE YOUR MENTAL CLARITY 🧠
Numerous studies on the impact of exercise on cognitive health have found that regular participation in physical activity results in:
😄 Boost in mood
🗣️ Increased language function
🧩 Enhanced attention and memory
Exercise improves those neural pathways and increases blood flow to the brain which nourishes the brain and allows it to function optimally 🌟
So there you have it, if you needed another reason to get yourself into the gym, the impact will be felt in every aspect of your life ✨
You guys have been SMASHING your goals for the new year... Wanting to revitalise your goal? Maybe you`ve ALREADY achieved it and some.
Here are some quick tips to find a goal you CAN and WILL stick to
🫶🏻 ASK YOURSELF `What`s my why`, when it comes to finding a goal that you wake up wanting to work towards it needs to be something that means something
🛤️ Smaller goals are EASIER to achieve and give you that bit of satisfaction that motivates you to stick to it
🫂 LET US KNOW, your fit fam is the best place to go for a push in the gym. Let people know, maybe even get a couple of your gym mates involved
⏰ Tick tock, adding a bit of pressure may be the kick in the right direction you need to make that goal a reality. Give yourself a date and put it on the calendar, let it be a visual reminder
⭐️ Clear expectations make for successful goals. Give yourself a distance, a number, or a time
And now you`re well on your way to levelling up your goals!
WHAT CAN WE GIVE YOU...
❤️🩹 Coaches that hold you accountable, and keep you on track
📄 Programming you can depend on
🫂 Coaching that focuses on unlocking our members full potential
⚡️ A community that constantly gives good vibes
What do we need from you? A can-do attitude and to be willing to give us a go, you won`t regret it... TRUST US 🫵🏻
We don`t grow when things are easy, we grow when we`re faced with a new challenge 🌿
The best way to know what you`re capable of is to push the boundaries as far and as hard as possible ⭐️
This week we challenge you to push yourself into that uncomfortable zone, maybe move a little bit more or lift a little bit heavier ⬆️
See just what you`re capable of 💪🏻
A goal is a personal promise to your future self 🗣️
What DO YOU promise future you, what do you hope to achieve 🤔
Goals can be tricky to navigate but a perfect way to find a goal that you`re willing to stick to is to figure out what aligns best with what you hope to achieve 🏆
Use this as your sign for the weekend to have a think about a goal you`d like to turn into a reality and put some steps into place to achieve it 🪜
THE KEY TO LIFTING HEAVIER AND FEELING STRONGER 💪🏻
Here are some of our top tips for RECOVERY. Taking care of our bodies POST WOD is often pretty neglected but recovery is KEY to help those muscles get bigger and stronger 🧠
🧻 Foam rolling SHOULD be your best friend, they are PERFECT for releasing tension that can lead to muscles feeling tight and sore but ALSO increase blood flow into those muscles
🚶🏼♀️Rest, silly right? You need to rest to get stronger, why can`t you just keep on training? Your muscles need to recover! Try to add 1-2 rest days into your weekly training routine. You don`t have to sit still all day, try heading out for a walk on your rest days to encourage blood flow
💤 Be consistent with your sleep... While endless scrolling may be fun at the time your body works to recover best at night. Important hormones are released which act as keys in your muscles to begin that recovery process
❄️ Fancy an icy shower... You`d be surprised to know that jumping in an ice bath or even turning the heat off in your next shower promotes new blood and nutrients to enter your muscles which is PERFECT fuel for muscle recovery
ONCE YOU START YOU’LL BE HOOKED 🎣
We believe this wholeheartedly, this why so many of our members have been here as long as they have 🥰
Training doesn’t have to be boring, it doesn’t have to consume your whole life ⏰
Our sessions are 60-minutes long and require no plannibg, you don’t even need to know the workout before you show up 🤙🏻
Just turn up with a good attitude, ready to work and you’ll be set ✅
Who’s in 🙋🏼♀️
We’re fitness for every day people, we don’t need you to change your life to make fitness work BUT we want to help you work fitness into your life th CHANGE it for the better ❤️🔥
GET INVOLVED WITH US TO SEE AND FEEL THE DIFFERENCE 💭
Love the way fitness makes you feel 🫀
When the benefits of working out surpass the physical it`s clear to see why we`re so PASSIONATE about it 🌱
Want to boost your mood? Improve your sleep? Enhance concentration? Improve mental capacity? 🔋
Working out can do all of that and more, believe it or not, regular exercise does WONDERS for BOTH your physical but also your mental health 🧠
365 Performance Chipping Norton
Address
Unit 33, 25-33 Alfred Road,
Chipping Norton, NSW 2170.
Main Areas Served
Chipping Norton, Moorebank, Holsworthy, Hammondville, Liverpool, Warwick Farm.
Operating Hours
Mon-Fri 5:30am-8pm
Sat 7:30am-11:30am
View Chipping Norton Group Training Schedule
365 Performance Milperra
Address
Unit 5, 112 Ashford Avenue,
Milperra, NSW 2214.
Main Areas Served
Milperra, East Hills, Georges Hall, Panania, Revesby, Padstow.
Operating Hours
Mon-Fri 6am-8pm
Sat 8:30am-10am
View Milperra Group Training Schedule