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Below is a case study of results from the Accuniq 360. We encourage you to review the two results sheets, taken one month apart, come up with your own assessment and then compare it to ours.
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DEMOGRAPHICS: 42-year-old female subject who is 5’4. She lives in the Midwest.
· Road cycles 70-100 miles per week focusing on endurance
· Spins another two-three days per week, focusing on hills and intervals
· One day of strength training per week
· Subject occasionally runs. The average run is 3 miles
She is strongly left handed however is right dominant. This was ascertained by asking which hand she writes with and then doing a balance test by pushing from behind. We also know she does water sports right dominant.
Standard diet consists of about 45% protein, 35% fat, 20% carbohydrate. On endurance days it is 35% protein, 30% fat, 35% carbohydrate. She is 80% compliant with her diet, however binges on sweets and high fat foods 1-2 days a week in the evenings.
STOP!!!!! REVIEW THE TWO RESULTS SHEETS, TAKEN ONE MONTH APART. ASSESS RESULTS AND THEN COMPARE TO OURS!
WEIGHT GAIN: 6.6 lbs
4.2 lbs water
3.3 lbs muscle
.8 lbs body fat
Thought the subject has gained 6.6 lbs; the majority of it is water. This tells us the subject is mildly dehydrated. In the early stages of dehydration, body water increases. This is verified by the increase in extra cellular water, which is an indicator of fatigue, dehydration, illness etc..
She has gained some SMM, which is positive, however, since muscle mass contains water, not all of it is actually muscle. However, based on her lean tissue and fitness behaviors, we know that that some of it is muscle mass. This is positive.
Body fat gain is within the margin of error, meaning that, the body is a moving target, there will always be very mild variances based on test preparation etc…. It is also primarily in the trunk and could be related to hormonal differences or her binging. Something to watch but not be concerned with.
SUGGESTIONS: Drink more water. Possibly needs to include electrolytes during endurance training.
QUESTIONS TO ASK: How much water are you drinking during training and throughout the day. Are you finding your speed/output is improving on the bike? How are your clothes fitting?
Subject is gaining lean mass (body water and protein) in the lower body at a faster rate than upper body. This makes sense, as the majority of her time is spent on a bike.
There is a mild increase in fat in lower body, which is something to watch, but not be overly concerned with, as it could be related to hormonal changes and is within the margin of error for the reasons stated above.
SUGGESTIONS: Recommend subject add more strength training to fitness routine, especially upper body and core. This will help with efficiency and assist in reduction of body fat.
QUESTIONS TO ASK: How did you prepare for today’s test, and the days leading up to it? How did you prepare for last month’s test and the days leading up to it? What are the differences? Is there something that stops you from doing more strength training?
Results are consistent with a 80/20 diet. Though the fat gain in trunk and lower body could be due to margin or error or hormonal changes, it could be due to the “20."
SUGGESTIONS: Assess nutrition, possibly suggest a three-day journal. Identify causes of binging. Binging is often correlated to lack of healthy calorie intake in the hours leading up to binge.
QUESTIONS TO ASK: What is your diet like on endurance days? What are you eating on the bike during your long rides? Is there anything that you can identify that may be causing you to binge?
Repeat analysis in two weeks to assess body water only. (Acknowledge that rehydrating will result in a change in body composition, as water is the majority of our body and falsely lowers PBF.)
Create training plan that incorporates 1-2 additional days of strength training.
Recommend more structured meal plan.
Identify alternative foods for binging.
Participate in group fitness or personal training will improve results. Provide referral to nutrition program.
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