Measuring body fat percentage, muscle mass, hydration status

Bioelectrical Impedance Analysis (BIA) is a valuable tool for measuring body composition.  It provides estimates of body fat, lean muscle mass and hydration levels.  These markers are often used by athletes or body builders to monitor exercise adaptation. 

Body composition markers are more informative than simply looking at weight or Body Mass Index (BMI). It is useful to identify people who are 'skinny obese' - by this we mean someone who is a 'normal' weight and BMI yet carrying an unhealthy body fat percentage (not enough toned muscle and a little extra padding).  They don't appear to be overweight but have a body composition which is unhealthy.

Lean muscle is an excellent conductor due to the high water and electrolyte content but fatty tissue is a poor conductor.  This conductivity measurement, coupled with height and weight enables the device to determine an estimate of body composition.

The use of BIA to evaluate the effectiveness of treatment strategies for various health conditions is widespread. BIA is used in many studies and clinical trials around the world and Key Nutrition use medical-grade BIA devices to ensure accuracy.

Why do we use BIA for In2shape?

For weight loss - BIA provides information that helps you to stay motivated

Healthy weight loss is not just about losing weight.  Maintaining or increasing muscle mass while decreasing body fat is what we want to see with In2shape - regular body composition enables us to monitor this.  BIA also allows us to monitor hydration levels - also important for good health.

If a client has only lost 0.5kg in a fortnight, this can seem a little diappointing, especially if they have put in the effort to exercise and have been eating according to the programme.  However, when using body composition analysis, it is possible to shed new light on this information.  

Although total body weight has only dropped by 0.5kg, BIA lets us see that they have actually lost 1kg of fat but gained muscle mass.  As muscle weighs more than fat, this will not look great on scales - but more muscle will give tone, better shape to the body and help to stimulate the metabolic rate.  What initially seemed like a mediocre result can be transformed into something much more positive just through taking body composition readings.  This is the kind of feedback that helps a person feel positive and motivated to keep up the good work. 

Burn fat, build muscle

Many people have experienced fast weight loss diets but as soon as the diet ends, the pounds pile back on faster than ever.  This is because rapid weight loss usually leads to both fat and muscle loss and puts the body into 'starvation mode' which slows the metabolic rate.  Muscle mass is essential for maintaining a healthy metabolic rate and this is why the In2shape programme is design to maintain or build muscle while burning off the fat.

For sports nutrition - BIA provides insight into how the body is responding to training

Keeping an eye on body composition can be very helpful when fine tuning an exercise programme.  However, it may not be appropriate to focus just on the numbers - how you feel, how you perform and how you recover after exercise is just as important as body fat percentage.  BIA also provides information on intracellular and extracellular hydration status - good hydration is essential for optimal performance.

How do we take a BIA reading?

It is quick, simple and painless

With shoes and socks removed, your height and weight will be checked.  Once lying down, sticky pads will be applied to your right hand and foot.  The device, connected to the pads, will pass a harmless, undetectable low-level current thought the body.  This only takes a few seconds.

Note: BIA should not be used on individuals fitted with pacemakers or defibrillators. BIA is also not advised during pregnancy.