{"id":5728,"date":"2022-08-20T10:33:09","date_gmt":"2022-08-20T10:33:09","guid":{"rendered":"https:\/\/myvitalmetrics.com\/?p=5728"},"modified":"2024-02-13T15:51:57","modified_gmt":"2024-02-13T15:51:57","slug":"turning-a-dexa-or-rmr-into-an-action-plan","status":"publish","type":"post","link":"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/","title":{"rendered":"Using a Dexa Scan &#8211; Turning a DEXA or RMR into an action plan"},"content":{"rendered":"<div id=\"bsf_rt_marker\"><\/div><p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;section&#8221; _builder_version=&#8221;4.16&#8243; da_disable_devices=&#8221;off|off|off&#8221; global_colors_info=&#8221;{}&#8221; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; da_with_loader=&#8221;off&#8221; da_has_shadow=&#8221;on&#8221;][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Montserrat||||||||&#8221; text_font_size=&#8221;18px&#8221; header_2_font=&#8221;Verdana||||||||&#8221; header_2_font_size=&#8221;32px&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">In our last DEXA blog, we went into <a href=\"https:\/\/myvitalmetrics.com\/the-full-details-of-a-dexa-scan-report\/\">all the detail that a DEXA Scan shows<\/a> \u2013 but ultimately what does this mean for you? How do you use <\/span><span style=\"font-weight: 400;\">DEXA scan results<\/span><span style=\"font-weight: 400;\"> to inform your goals, and improve your likelihood of success?<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Your_DEXA_Body_Fat_Results_Can_Help_You\"><\/span><span style=\"font-weight: 400;\">How Your DEXA Body Fat Results Can Help You<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#How_Your_DEXA_Body_Fat_Results_Can_Help_You\" >How Your DEXA Body Fat Results Can Help You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#Body_Fat_%E2%80%93_Your_Personal_Action_Blueprint\" >Body Fat &#8211; Your Personal Action Blueprint<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#How_many_Carbs\" >How many Carbs?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#Visceral_Fat_%E2%80%93_Dangerous_in_High_Quantities\" >Visceral Fat &#8211; Dangerous in High Quantities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#Lean_Mass\" >Lean Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#Finding_your_Basal_Metabolic_Rate\" >Finding your Basal Metabolic Rate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#The_Most_Important_Number_%E2%80%93_Your_Real_Calorie_Target\" >The Most Important Number &#8211; Your Real Calorie Target<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#How_to_use_your_DEXA_Scan_Results_%E2%80%93_Its_more_than_just_a_body_fat_scan\" >How to use your DEXA Scan Results? &#8211; It\u2019s more than just a body fat scan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/myvitalmetrics.com\/turning-a-dexa-or-rmr-into-an-action-plan\/#Want_to_Know_More\" >Want to Know More?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">It\u2019s easy to think of body fat as just a number. Some people have a higher number, some people <\/span><span style=\"font-weight: 400;\">have<\/span><span style=\"font-weight: 400;\"> a lower number. Same with muscle mass &#8211; it&#8217;s all just numbers isn\u2019t it? But can the figures really help you practically?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer is a big fat yes! Body fat is one of the most important figures you can have for your health, and should be the primary way that you go about determining your plan of action.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We do this primarily through the use of the Personal Action Blueprint. This is our way of helping you to translate the data into actionable insights which will guide your fitness and health journey through the next stages.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Body_Fat_%E2%80%93_Your_Personal_Action_Blueprint\"><\/span><span style=\"font-weight: 400;\">Body Fat &#8211; Your Personal Action Blueprint<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s start with Body fat. Once you have your <a href=\"https:\/\/myvitalmetrics.com\/services\/dexa\/\">DEXA Scan<\/a>, we will have an overall level of body fat for you. Now there are certain things we know about body fat which can help us to construct your plan:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Group 1:\u00a0 20%-25% (Female) or 10%-15% (Male)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are between 20%-25% (Female) or 10-15% (Male), then we can make some assumptions about your state of health. We know that you are probably processing carbohydrates just fine<\/span><span style=\"font-weight: 400;\">: that there is unlikely to be an insulin resistance. If well properly all the processes to turn over energy and build muscle will be working great.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Group 2: 25-32% (Female) or 15-20% (Male)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are between 25-32% (Female) or 15-20% (Male), then it\u2019s possible that while you are mostly healthy, there might be a slightly impaired processing of carbohydrates. In some people issues around insulin resistance start to creep in at around this point. This is still, however, in the healthy range. The processes to build muscle might not be working as efficiently as people in group 1.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Group 3: Over 32%(Female) or Over 20%(Male)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have over 32%(F) \/ 20%(M) body fat, then you are in the unhealthy range. Some level of insulin resistance is highly likely, and as such, building muscle will be inefficient and will likely come with more fat.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_many_Carbs\"><\/span><span style=\"font-weight: 400;\">How many Carbs?\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So from body fat alone, we have the following guidance: if you are in group 1 then we can probably increase the overall amount of carbohydrates in your diet &#8211; Carbs are your friends, and you shouldn\u2019t be afraid of them unless you are striving to get really really lean. If you are in group 2, we would have to take a moderated approach to carbohydrates, and possibly start to restrict them overall. If you find yourself in group 3, this is a level of body fat that it is a priority to reduce, and additionally, you may see significant success with a lower-carbohydrate approach.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Visceral_Fat_%E2%80%93_Dangerous_in_High_Quantities\"><\/span><span style=\"font-weight: 400;\">Visceral Fat &#8211; Dangerous in High Quantities<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Next, we can look at visceral fat. As you may have read, visceral fat is a particularly dangerous type of fat to have in high quantities, as it is strongly correlated with cardiovascular disease. If your visceral fat is above 100cm2 we will talk to you about ways to bring it down. This will involve reductions in stress and alcohol, and improvements in sleep. For many people, only one or two of these factors can be improved.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the high visceral fat is also accompanied by high body fat, then reducing body fat will be a priority. If it is accompanied by low body fat, we really need to identify the cause of the visceral fat first, and the three factors above will be the first place we look after talking about levels of exercise.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Lean_Mass\"><\/span><span style=\"font-weight: 400;\">Lean Mass<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Next thing we get with your DEXA scan results is Lean Mass. Lean mass is a really important figure to have because from lean mass we can determine a couple of things.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">if your lean mass index (lean mass divided by height squared) is significantly below 16.8 (f) \/ 19.8 (m) then adding some lean mass may become a priority.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your lean mass is close to these figures then we might look at improving lean mass over time, but other factors may take priority<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your lean mass is over these figures then we can solely concentrate on other factors unless adding lean mass is a real priority for you.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Finding_your_Basal_Metabolic_Rate\"><\/span><span style=\"font-weight: 400;\">Finding your Basal Metabolic Rate<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The other thing we get from lean mass, and possibly the most important bit of information overall, is the ability to estimate your<\/span><a href=\"https:\/\/myvitalmetrics.com\/services\/resting-metabolic-rate\/\"><span style=\"font-weight: 400;\"> Basal Metabolic Rate<\/span><\/a><span style=\"font-weight: 400;\">. Your basal metabolic rate is the number of calories you burn if you were to spend 24 hours in bed. The figure we come to based on lean mass has been shown to be far more accurate than the figures based on age, height, sex, and weight which are what is usually used by online calculators.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, if you choose to take our <\/span><a href=\"https:\/\/myvitalmetrics.com\/services\/resting-metabolic-rate\/\"><span style=\"font-weight: 400;\">resting metabolic rate test<\/span><\/a><span style=\"font-weight: 400;\">, we can measure this directly, and we can leave behind all the calculations.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Most_Important_Number_%E2%80%93_Your_Real_Calorie_Target\"><\/span><span style=\"font-weight: 400;\">The Most Important Number &#8211; Your Real Calorie Target<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once we know your Basal Metabolic Rate \u2013 we combine it with your projected level of activity, and your goals, to give you a real calorie target. As a single figure, this is probably the most important thing we can give you. Knowing exactly how many calories you need to eat for your goals will take out all the guesswork and help you on your way.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_to_use_your_DEXA_Scan_Results_%E2%80%93_Its_more_than_just_a_body_fat_scan\"><\/span><span style=\"font-weight: 400;\">How to use your DEXA Scan Results? &#8211; It\u2019s more than just a body fat scan<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So as you see, a DEXA scan is so much more than a body fat figure. From the key figures in the scan, we can construct a full plan for you to follow which can include a total calorie target, advice on what goals should be the priority, and guidance on what you should be doing with your macros.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Want_to_Know_More\"><\/span>Want to Know More?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<div>\n<p><span style=\"font-weight: 400;\">If you\u2019d like to know more \u2013 just <\/span><span style=\"font-weight: 400;\">get in touch<\/span><span style=\"font-weight: 400;\">\u00a0below and we\u2019ll provide expert information about DEXA Scans, How you might use your results, Metabolic Testing and More!<\/span><\/p>\n<\/div>\n<div>\u00a0<\/div>\n<div>\u00a0<\/div>\n<div>\u00a0<\/div>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|desktop&#8221; disabled_on=&#8221;off|off|off&#8221; admin_label=&#8221;fifth Section&#8221; module_id=&#8221;form-subscribe&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; background_enable_image=&#8221;off&#8221; custom_margin=&#8221;||||false|false&#8221; custom_margin_tablet=&#8221;||||false|false&#8221; custom_margin_phone=&#8221;||6vw||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;|70px||70px|false|false&#8221; custom_padding_tablet=&#8221;|5%||5%|false|false&#8221; custom_padding_phone=&#8221;|5%||5%|false|false&#8221; hover_enabled=&#8221;0&#8243; da_popup_slug=&#8221;form-subscribe&#8221; da_disable_devices=&#8221;off|off|off&#8221; global_module=&#8221;5735&#8243; saved_tabs=&#8221;all&#8221; collapsed=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; 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