The last week has been pretty intense. Intense work, and intense workout. So my personal trainer got changed. And this new guy is pretty good. Unlike the previous trainer he first asked me to get my BMI and body fat percentage test done, so that he could guide me on my diet and exercise based on that.

**Image of my today's workout on treadmill. 135 Kcals in 16 mins 14 secs. I slowed down to take a picture. Later finished 150 Kcals **

Let's talk some science.

**Smart weighing scale by Nenad Stojkovic | CC BY 2.0.

When I went to get my BMI and body fat % checked, I was anticipating a huge ass machine. I mean if somebody told me to check it for the mice I would have put the mouse in some machine with radio waves or X-rays and checked for body composition. But over here they just asked me to take my footware off and stand on the machine. And then, the lady who was assisting me got a message in her app with my stats. And I was like how the fuck did this think worked.

Turns out that these things are called smart weighing scales. The working principle is that they send a pulse of small current in your foot and then measure the current in the other one. The impedance or resistance of your body is determined by your body composition. These scaled have been pre-calibrated on a standard population to derive relationship between body fat %, muscle mass, bone mass, and hydration levels [https://www.webmd.com/diet/obesity/features/body-fat-measurements]

It is basically like a multimeter reading different properties of a resistor as current passes through it. Then based on standards and algorithms it can calculate the composition of your body.

However, what surprised me the most is how does it give a reading like subcutaneous fat, visceral fat (which is the fat around my organs). It is one thing to estimate total fat percentage using the current passing through my body, it is entirely different story to tell me how that fat might be distributed with just two electrode sensors.

Now it is possible that the instrument has other electrodes and sensors. But most of these instruments have patented their tech so I was unable to find a good reading source (but I will be digging more into it in coming weeks).

Stats to track

Now, one has to be careful that these readings might not be accurate and can vary based on ethnicity and other lifestyle variables but I think they are good to track progress and design a workout and diet plan for me. Below are some of the readings for me, followed by work out and diet I am following -

Height: 170 cm, weight (on day of measurement): 75 kg

BMI: 26

Body fat 11.7% (normal range: 11-22%)

Fat free weight: 66.2 Kg

Subcutaneous fat: 9.42% (normal range 8.6-16.7%)

Body water: 62.6% (normal range 55-65%)

Skeletal muscle: 56% (49-59%)

Visceral fat: 9 (<10)

Bone mass: 3.27Kg (normal range: 3-3.4)

Protein : 19.8%

BMR: 1781 Kcal (>1419)

Physique : standard muscular

Conclusion: I am slightly overweight, but my fat composition and muscle mass is standard. Which means that I am not in a very bad shape, but need some intervention to reduce my weight.

Dietary advice: No need for a change in what I am following. Just try to reduce consumption of table sugar (sucrose).

Workout advise: Cardio + strength (muscle building)

Workout schedule:

Morning: Cardio

Treadmill | CC0

Treadmill: Burn 150 calories. Speed between 7-9 (avg should be maintained at 100m/min). Runtime between 15-20 mins.

[Elliptical bike](https://www.maxpixel.net/Gym-Room-Elliptical-Bike-Fitness-Cardio-Training-1180016] | CC0

Elliptical: Burn 150 calories in <15 mins

Video on tips and tricks for elliptical work out

Rowing by Waterrower | CC BY-SA 3.0

Rowing: 400-500 reps in 10-15 mins

Rowing workout video

Battling Ropes by stroopsmma | CC BY 2.0

Battling ropes (just started): 3 sets 1 minute each.

Battling ropes workout video

Evening: strength (muscle building)

Weekly schedule

Monday: Legs and core (abs)

Tuesday: Chest and triceps

Wednesday: Back and biceps

Thursday: Shoulders

Friday: Full body strength training

I will describe exercises in each of these days in further details in coming posts. I will take up one body part per week. For today this cardio work plan is worth checking out and incorporating into your daily work out schedule.

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Daily Activity, Elliptical, Gym, Running, Treadmill

Height 170 cm		Weight 74 kg		Body Fat %
Waist cm		Thighs cm		Chest cm