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.

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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.

So 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!
two men with the same height and weight, but different body composition
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!



Our 365 Performance Community

Patiently waiting for the NSW government to ease gym restrictions......⠀

It has certainly been a rocky few months but don’t let that decide how the remainder of your 2020 will be spent! What goals are you still DETERMINED and COMMITTED to achieving this year?👇⠀

Need help? 🤜

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In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.⠀


Reps for the bodyweight movements can be completed in any sequence.⠀
Modified movement for Pull-Ups: Heavy KB Swings, Bent Over Rows, Heavy DB Deadlift or Ring Rows⠀


1 Mile Run⠀
5 Pull Option⠀
10 Push-Ups⠀
15 Squats⠀
1 Mile Run⠀

We hope you can join us today in participating in MURPH AND LET US KNOW YOUR TIME👇⠀


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Even though the weather was a doozy🌦☔️ this workout is not! Easy to modify and you can go as hard or as easy as you want! Soooo good!!⠀



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Do you miss being coached as much as we miss coaching?! ⠀

Give this WOD a try at home and let us know how you went👇🤩⠀

1:00 - DB Thrusters⠀
1:00 - DB Sumo Deadlift High Pull⠀
1:00 - Up-Downs⠀
1:00 - DB Push Press⠀
1:00 - Double Unders⠀

-1:00 Rest b/t Rounds-⠀



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#365Performance has adapted to the new restrictions! ⠀

Great to see our clients sweat it out together in groups under 10👏🏼💪🏼⠀
There is light at the end of the tunnel and we all can’t WAIT to get back to the gym. BUT for now, this is the best we can do given the current situation and we are lovingggg the strong #365 community spirit!! 💙🌈⠀


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For anyone facing a difficult situation, difficult day(s), difficult thoughts.. You’ve. Got. this. 💪🏼⠀
Try to find little opportunities to be grateful, positive and humble this week✨⠀


From everyone at #365Performance, we hope everyone is doing as well as they can be💙⠀


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