Why Body Weight Isn’t Enough
For decades, the number on the scale has been treated as the main indicator of health. But weight alone doesn’t tell the whole story. A healthy body can look very different from one person to another, depending on factors like muscle mass, bone structure, and fat distribution. Today, tools like body composition analysis help us understand these differences more clearly.
A great tool that I use with my clients and patients is the DEXA scan (Dual-Energy X-ray Absorptiometry). It provides a detailed breakdown of body fat, lean mass, and bone density—offering insight that goes far beyond what weight or BMI can reveal. With this kind of data, we can make more personalized, targeted decisions to support fitness, performance, and overall health.
Why Body Weight Isn’t Enough
Two people can weigh the same but have vastly different health profiles:
- One may carry more lean mass and less visceral fat.
- Another might have a higher fat-to-lean ratio and hidden cardiometabolic risks.
DEXA scans decode these differences, giving you a personalized view of what’s beneath the surface and redefining what "healthy" means for you—not by societal standards, but by science.
Key Metrics That You Should Be Focused On
1. Fat Mass Index (FMI)
FMI assesses fat mass relative to height (kg/m²), offering a clearer picture of body fat distribution than BMI.
- An FMI of ≥9 kg/m² for men and ≥13 kg/m² for women is often used to define obesity.
- Values significantly above these thresholds (e.g., >13 in men or >16 in women) are considered severely elevated, especially when paired with high visceral fat.
2. Relative Skeletal Muscle Index (RSMI)
RSMI evaluates appendicular (limb) skeletal muscle mass adjusted for height.
- Helps identify low muscle mass or sarcopenia.
- Maintaining or increasing RSMI is essential for mobility, strength, and metabolic health—especially during weight loss.
3. Visceral Adipose Tissue (VAT)
DEXA can quantify visceral fat—fat stored deep within the abdominal cavity around organs.
- High VAT is linked to heart disease, insulin resistance, and fatty liver.
- Reducing VAT is a critical marker of improved metabolic health.
Case Study: A Comprehensive Transformation
Client Profile (Initial Assessment):
- Weight: 297 lbs
- Height: 6'0"
- Body Fat %: 54.8%
- FMI: 21.62 kg/m² (severely elevated)
- RSMI: 8.56 kg/m² (adequate)
- VAT: 4.73 lbs (high risk)
- Lipid Panel:
- Total Cholesterol: 228 mg/dL
- Triglycerides: 222 mg/dL
- HDL: 53 mg/dL
- LDL: 119 mg/dL
Goals and Strategy:
- Reduce VAT and FMI while preserving lean mass (RSMI)
- Improve blood lipid profile and reduce cardiovascular risk
- Support sustainable behavior change and long-term adherence
Intervention included:
- Full-body strength training 3x/week
- HIIT-style cardio 2x/week to improve metabolic function
- High-protein, high-fiber diet with reduced saturated fat
- Ongoing coaching for consistency and accountability
Outcomes After 12 Months:
Metric | Initial | 12 Months Later | Change |
Body Fat % | 54.8% | 44.9% | ↓ 9.9% |
FMI (kg/m²) | 21.62 | 13.69 | ↓ 7.93 kg/m² |
RSMI (kg/m²) | 8.56 | 8.45 | – 0.11 (preserved) |
VAT (lbs) | 4.73 | 2.58 | ↓ 2.15 lbs (−45%) |
Total Cholesterol | 228 mg/dL | 166 mg/dL | ↓ 62 mg/dL (−27%) |
Triglycerides | 222 mg/dL | 80 mg/dL | ↓ 142 mg/dL (−64%) |
HDL | 53 mg/dL | 47 mg/dL | ↓ 6 mg/dL (monitor) |
LDL | 119 mg/dL | 102 mg/dL | ↓ 17 mg/dL (−14%) |
Key Insights:
- VAT cut nearly in half, improving insulin sensitivity and reducing disease risk
- Triglycerides dropped 64%, indicating better fat metabolism and heart health
- Lean mass preserved during aggressive fat loss
- FMI decreased by nearly 8 points, signaling dramatic shifts in body composition
Understanding the Lipid Panel
A lipid panel measures fats in the blood that are vital indicators of cardiovascular risk:
- Total Cholesterol: Ideally under 200 mg/dL
- LDL (“bad” cholesterol): Lower is better for heart health
- HDL (“good” cholesterol): Helps remove LDL—higher levels are better
- Triglycerides: High levels increase the risk of heart attack and stroke
These values are heavily influenced by body composition, visceral fat levels, exercise habits, and nutrition, making them powerful indicators to track alongside DEXA data.
Conclusion: Redefining Health with Data, Not Scales
Health isn’t just about how much you weigh—it's about what your weight is made of and how your body performs and protects you.
With DEXA scans, you get real data that empowers you to make targeted, sustainable changes. If you are interested in finding out more about these scans you can email us at info@am360fitness.net
With DEXA scans, you get real data that empowers you to make targeted, sustainable changes. If you are interested in finding out more about these scans you can email us at info@am360fitness.net
Whether your goal is fat loss, longevity, performance, or better energy—don’t chase a number. Chase what matters.
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To help you get started on your journey, I’m giving away my free e-book bundle until the end of June:
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