Inside BTX
Training, nutrition and lifestyle advice from the BTX coaches.
An RMR test measures one number: how many calories your body burns at complete rest. It takes about ten minutes of lying still and breathing normally, and it replaces a formula’s estimate of that number with a measurement. Two things up front, before you read any further. We do not measure resting metabolic rate at […]
Keeping weight off after rapid weight loss is a different job from losing it, and the honest headline is that most people regain a substantial share of what they lost, but not all of it. Pooled across 48 studies and more than 3,200 participants, roughly 60% of lost weight was regained by 52 weeks after […]
If you want protein to maintain muscle while losing weight, the ranges the research actually uses are roughly 1.0 to 1.6 g per kg of body weight per day, spread across three main meals at 25 g or more each. That is the honest number. The honest effect size is smaller than almost anything else […]
If you are asking “am I losing muscle or fat”, the honest first answer is that your scale cannot tell you, and weighing yourself more often will not change that. A scale reports the total mass of everything in your body, including several kilogrammes of water that move week to week. Separating fat loss from […]
DEXA vs InBody is not really a contest, because the two scans do different jobs: DEXA gives you an accurate absolute picture, and a standardised bioimpedance scan gives you a cheap, repeatable read on which way you are going. For a serious training block the sensible pattern is DEXA at the start and the end, […]
Is an InBody scan accurate? Not accurate enough to trust a single body fat percentage as your true one, and genuinely useful for tracking change in the same person under the same conditions. Against DEXA, the reference method, an InBody reading sits a few percentage points low on body fat and a couple of kilogrammes […]
How to read your InBody results comes down to one habit: attend to the few numbers the machine measures well, and know what is not on the sheet at all. Skeletal muscle mass, lean body mass and total body water are the trustworthy end of the printout. Body fat percentage is useful as a trend […]
Losing fat without losing muscle comes down to three things: lifting heavy enough to give your body a reason to keep the muscle, eating enough protein to work with, and measuring well enough to know which way things are actually going. The third is where most people come unstuck, because bodyweight cannot tell you what […]
Strength training during weight loss is the single biggest lever you have over how much of the weight you lose is fat rather than lean tissue, and the way you programme it in a deficit is not the way you programme it when you are eating enough. The short version: lift two to four times […]
A grip strength test tells you how robust your body is as a whole, and in a study of 139,691 adults across 17 countries it carried more predictive weight for mortality than systolic blood pressure did. That is a striking sentence, so here is the qualification immediately: this is an association, not a mechanism. Grip […]
Your waist to height ratio is your waist measurement divided by your height, and in adults with a BMI below 35 it is the measurement NICE tells clinicians to use as well as BMI. The target is easy to remember: keep your waist to less than half your height. It costs the price of a […]
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