How to make the most of your BioScan results
A LETTER TO:
Anyone who has completed a body composition assessment with BioScan and is wondering NOW WHAT?
THIS ONE'S FOR YOU
We’re into February and the #wolfpact Challenge is well under way. You may have completed a few badges, one of the first being your BioScan. The BioScan is an in-depth look at body composition, from weight to body fat percentage to bone mineral density and more. The BioScan gives you a plethora of information - your challenge is figuring out what to do with it and how to best utilize the information given.
To start off, take a look at your weight as well as the “standard weight” - where do you fall? Are you optimal, high or low? The standard weight is calculated by comparing your height with a weight that is “average” in comparison to other people your gender, age and height. This will start to give you an idea of what is “optimal”. Regardless of if you are higher or lower than optimal there is often work to be done to get to your ideal body composition. The great thing about BioScan is that it is not just about the weight! It gives us something to start with but does not show the whole picture.
Secondly on your BioScan take a look at your body fat percentage. Do you ever feel strong, but your muscles are still “hidden”, or maybe you might describe yourself as “skinny fat”. Most of us are looking to “tone up” and look as strong as we feel. Your body fat percentage will give you a better idea of not only how much body fat you have but where you may be storing it, this is important information regarding overall health.
Now that we have an idea of where you stand, let’s talk about what you can do to make some changes! To make any real changes in your body composition you will have to change both your fitness and eating game. CrushCamp classes are a great calorie-torching way to up your fitness, and the BioScan results can help you customize your nutrition objectives. In your Evolt 360 App profile there is a “My Macros” button, after following the steps take a look at the recommended calories and macros.
So what are macros, and why do we need a specific percentage of each per day? Macros are what make up the caloric content of food, which is why Biscan gives you a total of calories needed, then the macros that will make up that total. The three macronutrients are carbohydrates, fats and protein.
Let’s start with carbs. Often carbs get a bad wrap and people think of them as being just bread, pasta, cake and cookies. Although all of these examples do contain carbohydrates, so do whole grains, rice, quinoa, and yes - even veggies and fruit! Carbohydrates are our body’s main energy source. We need them for optimal performance as well as energy to build muscle. That’s right - you can eat all the protein you want and workout as hard as possible, but without carbs to give your bod energy it will be pretty tough to build any lean muscle from all that hard work!
Secondly there are fats. Fats can come in many different forms and foods. They can be solid or liquid. Examples are nuts, nut butters, cooking oil, seeds, and other high fat foods like salmon and avocados. Fat is essential for healthy brain function, it also helps us digest fat soluble vitamins and is another source of energy - right behind carbs! When looking for healthy fats look for Omega 3 containing fats like walnuts, salmon, chia and flax seeds, etc. A lot of our food in North America contains Omega 6’s which are not bad, however the ratio of Omega 3 to Omega 6 is way out of whack. Purposefully eating fats higher in Omega 3’s can help even out this imbalance.
Lastly is protein. Most people do not get enough protein in a day. This is a challenge as most high protein containing foods are not overly “grab & go” type foods like carbs and fats are - do you always have a chicken breast on hand to grab as a mid-morning snack? Me neither! Protein is crucial because in its basic form (amino acids) it is the building block for many important things in our body like muscle (obviously!), bone, blood, enzymes, hormones… the list goes on! Without enough protein the body cannot perform certain processes it needs to operate optimally. There has been some debate as to how much protein most people need, but regardless having lean protein with each meal has shown to help improve body composition and overall health. Some examples of lean healthy proteins are; cottage cheese, plain greek yogurt, eggs, poultry, fish, meat (like steak or bison), lentils, beans/ legumes, etc.
So - now that you know what macros are, how do you know how your diet currently stacks up?
The easiest way is to use a free online food diary like MyFitnessPal to track an ordinary day or two. Don't diet or change anything, just record everything you eat in one day, then select the "Nutrition" button at the bottom of the food diary. In the Macros screen you will see your current breakdown and you can compare it to the recommendation from your BioScan. You can even take the recommendation from the eVolt Active app and plug the numbers into MyFitnessPal by going to More > Goals > Calorie & Macronutrient Goals.
Okay = that's a lot of information, we know. But you are not alone! Your pack is here to support you! Want help setting up your app, figuring out what the numbers mean, or advice on how to optimize your nutrition and fitness to achieve your goals? Book a complimentary consultation by clicking the link below, or just send us a note.
Haven't done a BioScan yet and intrigued? Learn more and book here.