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If you’re relying on a bathroom scale or another cheap device to judge your progress, you might miss the target. At 60, my handheld bioimpedance monitor said I was 10.4% body fat, then a DEXA scan, put me at 7.4% with essentially zero visceral fat. That’s a big difference.
DEXA doesn’t just estimate total body fat; it breaks down fat‑free mass, regional fat distribution, and visceral fat, which is the dangerous stuff around your organs linked to diabetes, heart disease, and higher mortality. It also gave me my waist‑to‑hip ratio and lean mass, so I could confirm I wasn’t just getting lighter: I was staying muscular while dropping fat.
The scan showed a fat‑free mass of 21.4 at under 8% body fat: athletic and muscular, but not elite bodybuilder levels, and essentially no visceral fat, which is a huge health win. I’ll be using repeat DEXA scans over the next three years, along with blood work and training logs, as I switch gears into a lean bulk to find the sweet spot where performance, leanness, and health all line up.