The number on your bathroom scale tells you how much you weigh. It doesn't tell you what that weight is made of. Two people can weigh exactly the same and look and feel completely different, because one carries more muscle and the other more body fat.
That's why we use InBody body composition scans at CSH Fitness. Here's what the scan does, what each number on your results means and how to use it to track real progress.
What is an InBody scan?
InBody makes body composition analyzers. They use a method called bioelectrical impedance analysis, or BIA. You stand barefoot on the foot electrodes and hold the hand grips, and the device sends a very small, safe electrical current through your body. Muscle, fat and water conduct that current differently, so the scanner can estimate how much of each you have.
The scan measures your arms, legs and trunk separately, which gives you a more detailed picture than a regular scale. There's no pinching, no dunking and no special clothing, and the scan takes about 15 seconds.
The numbers on your results, in plain English
Weight. Your total weight, which the rest of the sheet breaks down into its parts.
Skeletal muscle mass. This is the muscle you can build and strengthen with training. For most goals, especially weight loss and healthy aging, you want to keep this number steady or see it go up.
Body fat mass and percent body fat. How many pounds of fat you carry, and what share of your total weight that is. During weight loss, this is usually the number that matters most.
Total body water. Your body is mostly water, and this figure is affected by hydration, recent meals and exercise. It's one reason we scan under similar conditions each time.
Segmental lean analysis. How your lean mass is spread across each arm, each leg and your trunk. It can show imbalances between sides, which your coach can address in your program.
Visceral fat level. An estimate of the fat stored around your organs in your midsection. It's a useful number to watch over time.
Basal metabolic rate (BMR). An estimate of the energy your body uses at rest. Building muscle can nudge it up over time.
BMI. Body mass index is based only on height and weight. Seeing it next to your body fat shows why BMI alone can mislead. A muscular person can have a "high" BMI and very healthy body fat levels.
Why the scale can lie
Say you start strength training and eating better. After a month, the scale has barely moved, and it's easy to get discouraged. But your scan might show you've gained a little muscle and lost a little fat. That's real progress the scale can't see.
The reverse happens too. A crash diet can drop the scale quickly while a good share of that loss comes from water and muscle. A body composition scan helps you tell the difference, and it's a big part of how we coach weight loss personal training without obsessing over the scale.
How to get the most consistent results
BIA readings shift with hydration and what you've done that day. To compare one scan with the next, keep conditions as similar as you can:
- Scan at about the same time of day each time.
- Avoid a big meal in the couple of hours before.
- Don't scan right after a hard workout or a sauna session.
- Use the restroom before you step on.
- Stay normally hydrated. Don't overdo or skip water beforehand.
Small swings from one scan to the next are normal. Look at the trend over several scans rather than any single result.
Who should skip the scan
Because BIA sends a small current through the body, it isn't recommended for people with a pacemaker or another implanted electronic medical device. If that applies to you, or if you're pregnant, tell your coach before the scan and we'll track your progress in other ways.
How often should you scan?
For most people, a scan every four to eight weeks is plenty. Your body composition changes gradually, and scanning too often mostly shows day-to-day noise. Your coach will suggest a rhythm that fits your goals.
What we do with your results
A scan is only useful if it changes what you do. Your coach uses your results to set realistic goals, shape your training (for example, more focus on a weaker side) and guide your nutrition conversation, which at CSH is always tailored to you. Then we rescan to see what's working.
Get your free InBody scan
Every free fitness assessment at CSH Fitness includes a free InBody scan. There's no membership to join. Learn more on our free InBody scan page, or book your visit:
- Winter Garden: Book your free assessment, 15504 Stoneybrook W Pkwy, Suite 110
- Minneola: Book your free assessment, 540 S US Highway 27, Suite A
Body composition scans give estimates and aren't a medical diagnosis. Talk to your doctor about any health concerns.
