In nutrition and fitness, weight loss is a common goal for most people. So much so that individuals perseverate on it while overlooking other body composition metrics such as lean mass and body fat percentage.
While weight loss is a good general indicator of improvement in body composition, it is not the end all be all. Depending on your training history and methodology (i.e. resistance exercise vs aerobic exercise) other physiological changes take place.
So we know that weight is unmistakably measured on a scale, but how do we measure other metrics such as body fat, lean mass and bone mass?
The Predominant Body Composition Testing Methods:
- Skinfold testing
- Bioelectrical Impedance
- Hydrostatic (Underwater)Weighing
- Air-Displacement Plethysmography (BODPOD)
- DEXA (Dual-Energy X-Ray Absorptiometry)
Skinfold Testing:
Arguably the most affordable method of body comp testing is skinfold testing using skin callipers. Skinfold testing involves taking a device known as a calliper, pinching the skin and fat underneath the skin (known as subcutaneous fat), pulling the skinfold away from the underlying muscle, and measuring the thickness of the skinfold with the calliper. Usually, this is done on several standard sites on the body. The measurement is then plugged into an equation with estimated fat mass and fat-free mass percentage.
Pros:
- Most affordable
- It can be learned relatively quickly
Cons:
- Accuracy depends on the skill of the technician
- More of a prediction as opposed to a concrete measurement
Bioelectrical Impedance:
Another relatively quick and convenient method of measuring body comp is BIA. BIA involves running a mild electrical current through your body using various stick-on leads. Lean body mass contains mostly water, and body fat contains minimal water. Therefore, by determining the resistance of the current running through your body, you can estimate how much fat-free and body fat mass you have. Scales that measure body composition, such as this, would also fall into this category.
Pros:
- Quick and easy
- Fairly inexpensive to have done
Cons:
- Questionable accuracy
- Affected by individual’s hydration status
Hydrostatic (Underwater) Weighing:
The next method commonly used to measure body composition is underwater or hydrostatic weighing. In hydrostatic weighing, you are weighed underwater while measuring the amount of water displaced. Water displacement equates to body volume. Fat-free mass is more dense than fat; it weighs more for a given volume. Additionally, fat tends to float in water, while fat-free mass tends to sink. These principles are used to calculate your body density, and this number is subsequently used to estimate your fat and fat-free mass.
Pros:
- Slightly more accurate than the above methods
Cons:
- Uncomfortable process
- Room for errors related to air bubbles in swimsuits or hair
Air-Displacement Plethysmography (BODPOD):
Another common method of body comp testing is the BOD POD. The test takes place by enclosing the individual in a small ‘air pod’ in which air is blown over and around them. This method is quite similar to hydrostatic weighing, though instead of determining how much water you displace, we are determining how much air you displace while simultaneously weighing you. These numbers are then used to measure body density and plugged into an equation to measure fat-free and fat mass.
Pros:
- More comfortable than hydrostatic weighing
- Quick results
Cons:
- Slightly less accurate than hydrostatic weighing
- More variables that can affect the results (facial hair, body temperature, moisture, clothing tightness)
DEXA (Dual-Energy X-Ray Absorptiometry):
While the previous methods divided the body into two compartments (fat and fat-free mass), the DEXA scan divides the body into three compartments (fat, bone mineral, and all other fat-free mass that does not include bone). When getting a DEXA scan, you are instructed to lie on a special table where two X-rays are passed through your body. This measures your body’s absorbance of X-rays at two different energies. Fat, bone mineral, and fat-free soft tissue have different absorption properties. Your body composition can be estimated by scanning your entire body. (5) This process takes only 5-10 minutes. DEXA scans are also used in the clinical setting for determining bone mass and diagnosing osteoporosis/osteopenia.
Pros:
- 3-compartment model
- Very fast, easy and comfortable
Cons:
- Results can vary with overall hydration status
- Inconsistencies in results between different machines from different manufacturers
A few months back, I was approached by a representative from DEXAscan.com, the leader in DEXA scans within the United States with locations around the world. I was offered a scan for an honest review of the process and results. I arrived at the facility for my appointment and was briefed on the process. I was instructed to lay on the table in a specific position for optimal results. The X-ray arm slowly passed over my body until it reached my feet. The test then finished, and I had the results after 10 minutes of lying on the table. For some reason, I thought it would take longer, and I would have to remove my clothes, but this was not the case. It was extremely easy and comfortable.
Who Should Get Body Comp Testing:
While body composition testing is unnecessary, it provides helpful metrics to track your progress. Body comp testing is a prediction, the accuracy of which can vary, as you have seen. The only true way to determine body fat% and muscle mass would be to separate and weigh those respective tissues. Of course, you couldn’t be alive for that (LOL). Body comp testing, especially DEXA scans, can be a great tool to quantify all that hard work you put into diet and exercise. If you are interested in getting a DEXA check out the DEXAscan.com website for a location near you.
Have you ever gotten your body composition tested by any of the above methods? I would love to hear about your experience. Please comment below. And until next time, my friends, BE ELITE!