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
Working out with a friend guarantees someone to motivate you, challenge you, but more importantly push you to reach goals that may not have been imaginable 👯♀️
Our group fitness classes mean you always have a friend by your side to keep you showing up and putting your best foot forward to each and every workout 🏋️
Do you find it difficult to commit to a training program, 365 may be the place for you... We have classes to suit everyone`s schedule and a community of fit friends that are more than welcoming 🫀
Need more info? Send us a message or check out the link in our bio for more info ✔️
Who doesn’t love a bit of cardio 💨
While it can be boring or unappealing for some, the benefits of adding some cardio sessions into your week of workouts are unmatched 🔋
By adding a couple of sessions where your heart rate is elevated for extended periods of time the benefits include:
🫀Lowered risk of cardiovascular disease
🫁Increase lung capacity
⚖️Assistance in weight management
💤Improve quality of sleep and overall mood
🍭Improve control of blood sugar
We know running for 20 minutes can be very boring and sometimes seemingly unachievable for some. At 365 we incorporate workouts designed to build on your cardiovascular fitness throughout the week 🗓️
Plus the added incentive of training in a group setting means you’re all getting through the sweaty and slightly uncomfortable workout together! This makes time fly and before you know it you’re done and feel that much better for doing it ⚡️
Feel like you need to reinvigorate your workout routine? Why not give 365 a go heading into the new year! We’re a group of fitness focused individuals with coaches committed to providing individualised coaching in a group setting 🏋️♂️
Check out our page to see what we’re about or shoot us a DM for more info 📲
How to know when to take a rest day 💤
It`s a hard one, sometimes it`s good to push yourself into the uncomfortable... after all, progressive overload is the way to see improvements 📈
However, too much overload can leaving you feeling flat and not seeing the results you`re after 🫠
Some indicators that could suggest you may need a rest include...
1. Persistent muscle fatigue and soreness 💪🏻
2. Elevated resting heart rate ❤️🩹
3. Difficulty sleeping 🛌
4. Lack of motivation 😒
5. Decreased performance 📉
We know you may feel like this is halting your progress but, you`re allowing your body time to heal and reset ready for you to give it your all the next day!
Happy Monday Fam ☀️
Who`s ready to another great week in the gym, head over to wodify to see what`s in store 📲
Be sure to plan out your workouts for the week to make sure you don`t miss out 📅
We can`t wait to see you guys push yourselves 🔥
Happy Sunday Everyone ☀️
Sunday`s are best spent enjoying fresh air, good company and some well deserved rest 😴
Spend some time stretching, rolling out, eating some good food and preparing for the week ahead 🔋
See you tomorrow fam 👋
Happy Saturday fam, we hope the weekend is full of rest and sunshine... We can`t wait to see you guys in for another week of fitness ☀️
A little tip for your Friday, here`s why you should pay more attention to your warm-up ✍️
When you`re warming up for lifts it prepares more than just your muscles, more importantly it wakes up the central nervous system 🧠
The central nervous system is the big communicator sending signals to and from your muscles and interpreting the environment around you 🌿
This is key as it sets up the movement patterns that allow you to hit those lifts, particularly once they get a bit heavier... it helps your body recognise those key queues that lead to pretty looking and feeling lifts 🏋️
Just some food for thought for your Friday, maybe something to think about as we enter the next week of our training cycle to make the most of your sessions 💪🏻
8 years, that`s the product of fitness becoming a lifestyle 🌿
Life gets busy but it`s pretty amazing to see our members staying committed to their health through it all 🫁
"Group training that feels like personal training" sums up the 365 experience. Through our sessions our skilled coaches always find time to motivate, correct and more importantly build relationships with each of our members 🫂
We LOVE that our members are loving their training ❤️🔥
Need to try something new? Maybe you want to take that step and prioritise your fitness, or maybe you need something to motivate you that little bit extra... Here at 365 we can provide all of that and so much more ✨
Send us a message or head to our profile and hit that link to find out more info and let YOUR fitness become a goal heading into the new year 💪🏻
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