What Your EVOLT 360 Scan Results Really Mean

The Real Story Behind Your Body Composition Numbers

Step on a traditional scale and you get one number that tells you almost nothing useful. Lose 2kg—was it fat, muscle, or just dehydration from last night's wine? Gain 1kg—are you building strength or storing stress eating? The EVOLT 360 body composition scanner changes this guessing game into data-driven progress tracking. But only if you understand what you're looking at.

Beyond Weight: What EVOLT Actually Measures

The EVOLT 360 uses bioelectrical impedance analysis (BIA) to send safe, imperceptible electrical currents through your body. Different tissues conduct electricity at different rates—muscle contains more water and conducts well, fat resists the current. This allows the scanner to differentiate between tissue types with medical-grade accuracy.

Here's what you actually get from a scan:

• Skeletal muscle mass (the muscle you can build and strengthen)

• Body fat mass and percentage

• Visceral fat level (the dangerous fat around organs)

• Total body water (hydration status)

• Protein and mineral content

• Metabolic age and basal metabolic rate

• Segmental analysis (muscle/fat distribution by body part)

This comprehensive picture reveals patterns invisible to scales or mirrors. That client who's frustrated about "not losing weight" might be simultaneously losing fat and gaining muscle—a perfect outcome disguised as plateau by traditional metrics.

The Numbers That Really Matter

Visceral Fat: The Hidden Health Marker

While everyone obsesses over subcutaneous fat (the visible kind), visceral fat wrapped around internal organs poses the real health risk. EVOLT rates this from 1-20, with under 10 being healthy. This number often improves before visible changes occur, providing early motivation when mirror progress seems slow.

Research from the Royal Melbourne Hospital found visceral fat levels correlate more strongly with metabolic disease risk than BMI or total body fat percentage (Thompson & Lee, 2024). A Richmond executive might look reasonably fit but carry dangerous visceral fat from stress and sedentary work—EVOLT reveals what appearances hide.

Skeletal Muscle Mass: Your Metabolic Engine

This isn't just about aesthetics. Every kilogram of muscle burns approximately 13 calories daily at rest, while fat burns 2-3. Building even 2kg of muscle increases daily caloric burn by 20-25 calories—seemingly small until you calculate the yearly impact. More importantly, adequate muscle mass correlates with longevity, bone density, maintaining healthy hormone balance, and functional independence as we age.

The segmental breakdown shows where muscle is distributed, revealing imbalances that could lead to injury or performance limitations. That recurring shoulder issue during overhead movements might stem from left-right muscle imbalances revealed by segmental analysis.

Body Water Percentage: The Fluctuation Factor

Total body water should be 50-65% depending on age and sex. This explains those dramatic overnight weight changes that send people into unnecessary panic. Dehydration, sodium intake, carbohydrate consumption, menstrual cycles, and alcohol all affect water retention. Understanding this prevents overreacting to normal fluctuations.

Interesting Insight: A single high-sodium meal can increase body weight by 1-2kg through water retention, appearing as "weight gain" on scales but showing correctly as water change on EVOLT. This context prevents the frustration and poor decisions that follow misinterpreted scale readings.

Reading Trends, Not Single Scans

One scan provides a snapshot; multiple scans reveal the movie. At Club Forma, our 6-week assessment intervals align with physiological adaptation timelines, showing meaningful change rather than daily noise.

Typical progression patterns we observe:

Weeks 1-2: Water weight fluctuations dominate as training begins and nutrition changes Weeks 3-4: Muscle mass begins increasing, fat loss might seem slow as muscle gains offset fat loss on total weight

Weeks 5-6: Clear trends emerge—fat steadily decreasing, muscle increasing or maintaining

This is why our personal trainers emphasise trend analysis over single readings. That "bad" scan might just catch you on a high-water day. Three scans showing consistent direction? That's real progress or a needed programme adjustment.

The Psychology of Data

Numbers can motivate or devastate, depending on interpretation and expectation. EVOLT data works best when viewed as feedback, not judgment. Every scan provides information to refine your approach, not validation of your worth.

Common emotional responses we help clients navigate:

"My muscle mass dropped!" Usually dehydration or glycogen depletion, not actual muscle loss. True muscle loss takes weeks of inactivity or severe caloric restriction.

"I gained fat overnight!" Physiologically impossible. Fat gain requires sustained caloric surplus. You're seeing water, food volume, or measurement variation.

"My Bio Age is terrible!" It's a starting point, not a sentence. We've seen bio age improve by 10+ years within months through consistent training and nutrition.

Maximising Scan Accuracy

EVOLT accuracy depends on consistency. Small variations in hydration, timing, or recent activity affect readings. Follow these protocols for reliable data:

Pre-Scan Preparation:

• Same time of day for each scan (first thing in the morning on empty stomach gives the most consistent results)

• Consistent hydration—not dehydrated, not water-loaded

• No intense exercise within 12 hours

• No alcohol within 24 hours

• Empty bladder before scanning

• Remove metal jewellery and electronics

Timing Considerations: Women should note menstrual cycle phase, as hormonal fluctuations affect water retention. Scanning during the same cycle phase provides more accurate comparison.

Post-travel scans often show skewed results from flight dehydration and schedule disruption. Wait 2-3 days after long-haul travel before scanning.

Using Data to Guide Programming

EVOLT results directly inform training adjustments. Losing muscle alongside fat? Increase protein and resistance training volume. Visceral fat stubborn despite weight loss? Add stress management and examine sleep quality. Segmental imbalances? Adjust exercise selection to address weak points.

This individualisation transforms generic programmes into personalised strategies. Two clients with identical weight loss goals might need completely different approaches based on their body composition profiles.

Consider these adjustment triggers:

• Muscle loss during fat loss phase: Increase training frequency or protein intake

• High visceral fat despite normal BMI: Prioritise stress management and consistent cardiovascular work

• Asymmetrical muscle distribution: Add unilateral exercises to address imbalances

• Declining metabolic rate: Incorporate more muscle-building phases

The Integration Approach

EVOLT data gains power when combined with other metrics:

Performance Indicators: Strength improvements with stable muscle mass suggest neuromuscular adaptation Endurance gains with fat loss indicate improved cardiovascular efficiency

Subjective Measures: Energy levels, sleep quality, mood—these "soft" metrics often predict EVOLT changes before they appear

Lifestyle Factors: Stress, sleep, nutrition consistency—understanding these helps interpret unexpected results

We're on this journey with you, using EVOLT as one tool among many to track progress. The scanner provides objective data, but your experience, goals, and life context determine how we interpret and apply that information.

Realistic Expectations and Timelines

Understanding typical rates of change prevents disappointment and maintains motivation:

Fat Loss: A sustainable rate is generally 0.5% to 1% of body weight per week, with men losing approximately 0.5-0.9kg and women losing 0.35-0.75kg per week

Muscle Gain: For trained individuals, men can expect 0.25-0.5kg per month while women typically gain 0.15-0.25kg monthly; beginners may see up to 1kg monthly for men and 0.5kg for women

Visceral Fat: Often first to reduce with consistent training, visible within 4-6 weeks

Bio Age: Can improve 1-2 years monthly with optimal programming

These aren't limits but guidelines. Individual variation based on genetics, training history, and lifestyle means your progression is unique.

Beyond the Numbers

While EVOLT provides valuable data, remember it's measuring your body, not your worth. Progress appears in many forms—sleeping better, climbing stairs easier, keeping up with kids, feeling confident. These victories matter as much as any scan result.

Our most successful personal training clients use EVOLT data to inform decisions while celebrating all forms of progress. They understand that body composition is one vital component of health, best supported by consistent training, adequate recovery, stress management, and balanced nutrition.

Your next scan isn't a test to pass or fail—it's information to guide your journey. Together, we can interpret the data, adjust the approach, and keep progressing toward your goals. Because understanding your numbers is powerful, but knowing how to use them is transformational.

Frequently Asked Questions

Q: How accurate are EVOLT 360 scans?

A: EVOLT 360 uses medical-grade bioelectrical impedance technology with 96% accuracy when testing protocols are followed correctly. At our personal training studio, we provide best practice pre-scanning preparation protocols for every client—first thing in the morning, hydration status, empty stomach, etc—so their results are reliable and comparable over time.

Q: How often should I get EVOLT scans?

A: Every 3 weeks is ideal. While individual scans can be affected by hydration, training timing, or glycogen levels, multiple data points reveal the true trend. This means you'll have two scans per 6-week training progression—giving us a mid-point check and an end-of-cycle assessment. Over 12-18 weeks (2-3 training cycles), these 4-6 data points create a reliable picture of what's actually changing versus normal fluctuations. Our personal trainers analyse these trends to refine your programming based on how your body specifically responds to each training phase.

Q: Why did my muscle mass drop when I'm training hard?

A: This is almost always dehydration or glycogen depletion, not actual muscle loss. Training depletes your muscle glycogen stores temporarily, which can show as reduced lean mass on the scan. Our one-to-one personalised training approach means we can interpret your results in context—considering your recent training intensity, nutrition timing, and hydration levels—to understand what's really happening.

Q: What's the most important EVOLT metric?

A: Visceral fat level and skeletal muscle mass are the two most important metrics for long-term health. While we track everything from segmental lean mass to basal metabolic rate, these two indicators tell us the most about metabolic health, disease risk, and functional fitness. At Club Forma we these as primary progress markers alongside your performance improvements.

References:

Australian Institute of Sport. (2024). Body Composition Assessment in Athletes: BIA Technology Review. Canberra: AIS.

Thompson, R. & Lee, S. (2024). Visceral Adiposity and Metabolic Risk: Beyond BMI. Royal Melbourne Hospital Journal of Endocrinology.

EVOLT 360. (2023). Clinical Validation Studies: Accuracy and Reliability. Technical Documentation.

The Story of Club Forma

About Building Something Worth Growing Into 

 Three years ago, we opened the doors to Club Forma in a 1950s brick building that we'd spent half a decade dreaming about. Today, as we watch it grow into its own person, we want to share the story of how we got here–and where we're headed next. 

The Dream That Took Years to Form 

For Hayden, Club Forma was a vision that accumulated slowly, deliberately, over years of working in an industry he's called home for over 25 years. 

Growing up in a family of competitive bodybuilders and personal trainers; his father, late stepmother, and older sister all competed, and coached – fitness was in his blood. Hayden further progressed his journey after an injury during his last bodybuilding competition. A hamstring and calf tear, caused by a muscle imbalance, forced him to coach himself through recovery. That recovery became an education. That education became a passion for biomechanics and corrective exercise. And that passion became a calling: helping people eradicate long-term pain and build strength that translates into performing better at everything in life. 

The dream for Club Forma was born during his time in Abu Dhabi, where we worked to help elevate the standard for fitness qualifications across the Gulf Region. There, with the growing number of clients who trusted him with their health and goals, we began to imagine: a beautiful, client-focused space where professional service, expert guidance, and genuine care could come together. A place for busy professionals and business owners to get strong, fit, and healthy, not just for the gym, but for everything they wanted to do in life. 

From Vision to Reality 

With Sahar’s background in architecture and creative thinking, she has always been someone who brings visions to reality. As the vision progressed, we imagined how careful attention to details can bring a sense of understated luxury to elevate our client’s experience. We saw a space that could make people feel both challenged and held, a place where aesthetics and practicality could work together to support a core philosophy: that mastering your body sharpens your mind and drives you to excel in all areas of life. 

Together, we spent the years in COVID lockdown period accumulating the pieces – financial, conceptual, and emotional. We designed and fitted out that 1950s brick building with every detail considered, working within our budget and timeframe to create something that felt right. In 2021, we opened the doors. 

Watching It Grow into Its Own Person 

Three years on, Club Forma has become something more than we built. It's developing its own personality, its own rhythm, and spirit. Our trainers have shaped the culture. Our clients have brought their commitment and energy into these walls. 

We've nurtured it carefully through its early years, the way you nurture anything young and vulnerable. We've been hands-on, protective, and attentive. But now that the roots have strength, and the foundation is solid, we can feel it: Club Forma is ready for the next phase. 

Opening the Doors Wider 

As we step into this new era, Club Forma is ready for something exciting: to grow with our vision as well as the evolving needs and spirit of the people who make it alive. 

Now, with established roots beneath us, we have the stability to be even more responsive, even more attuned to the community that trusts us with their health. The roots we talk about? They're real. They're our team of dedicated trainers - professionals who've chosen to grow with us and who bring years of expertise to every session. They're the steady community of clients who trust us month after month, year after year, with their health and performance. This foundation - this team, this community - gives us the stability to be even more responsive to what you need. 

We've always believed that the best service comes from listening. From understanding what our clients need today and anticipating what they'll need tomorrow as their lives change and grow. And we do this through the people who know you best: our trainers. They're the ones in the room with you, who understand your goals, your challenges, and your progress. They care deeply about this work; they know how to listen, and they love being part of your journey. As interconnected collective, we stay connected to what matters most - your experience, your feedback, your evolving needs. 

We want Club Forma to breathe and evolve with you - by doing what we've always done: paying attention through our trainers, staying nimble, and adapting our approach to serve you better. You come to us to be looked after, and that will never change. What changes is our capacity to do it even more thoughtfully. 

Why We're Telling You This 

We wanted you to know where we came from and what has driven us. 

We wanted you to understand what we're building: a thriving community of health-conscious people who can rely on us - and on the trainers who show up for you every day - to create the conditions for strong, dependable bodies, sharp minds, and lives performed at their highest level. 

And we wanted you to know that this next chapter is about deepening that commitment. About having the team, the stability, and the maturity to listen more closely through the trainers who know you, respond more quickly, and create an environment that evolves with your needs - all while you focus on what matters: showing up, doing the work, and living your life. 

Club Forma started as Hayden's dream; Sahar helped bring it to life. But now, it's becoming its own living entity - nourished by our love, care, and know-how, strengthened by our trainers' expertise and dedication, and shaped by staying attentive to you as you grow and change. 

Welcome to the next era of Club Forma. We're here to look after you - and we're more ready than ever. 

FAQ Section:

Q: What makes Club Forma different from other Richmond gyms? A: Club Forma is a boutique personal training studio housed in a beautifully renovated 1950s brick building. We specialise in one-to-one and two-to-one training with qualified exercise scientists, focusing on biomechanics and corrective exercise rather than generic fitness programs.

Q: How long has Club Forma been operating in Richmond? A: We opened our doors in 2021 after years of planning and design. Our founder Hayden brings over 25 years of fitness industry experience, including establishing Australia's first fitness qualifications program in Abu Dhabi.

Q: What type of clients do you work with at your Richmond studio? A: We primarily serve busy professionals and business owners who want expert guidance for lasting results. Our clients value quality over quantity and appreciate our personalised approach to health and fitness.

Q: Do your trainers have specific qualifications? A: Yes, our trainers are exercise scientists with Bachelor of Sports Science degrees and specialised certifications in areas like biomechanics, corrective exercise, and Precision Nutrition coaching.

Supplementation Simplified: The Precision Nutrition Approach

Cut Through The Noise And Discover What Actually Works (According to Science, Not Sales)

Walk into any supplement store and you'll face walls of promises. Fat burners, muscle builders, energy boosters, recovery accelerators—each claiming to be the missing piece of your fitness puzzle. The global supplement industry is worth $180 billion annually, yet most people taking supplements can't explain why they're taking what they're taking. Let's fix that with evidence-based clarity from Precision Nutrition principles.

The Food-First Foundation

Before discussing any supplement, let's establish this truth: supplements are meant to supplement, not replace, a balanced diet. The Precision Nutrition philosophy, which guides our approach at Club Forma, always starts with whole foods. As our personal trainers often remind their clients, "you can't out-supplement a bad diet." No amount of pills or powders can compensate for poor eating habits, inadequate sleep, or excessive stress.

That said, even well-designed diets can have gaps. Modern food production, soil depletion, and lifestyle factors mean that strategic supplementation can bridge the gap between good nutrition and optimal nutrition. The key word being "strategic"—not the kitchen-sink approach many people adopt after a persuasive supplement store visit.

Australian research from CSIRO shows that over 70% of adults have at least one nutritional deficiency, with vitamin D, magnesium, and omega-3s topping the list (CSIRO Health & Biosecurity, 2024). These aren't people eating poorly—they're health-conscious individuals whose modern lifestyles create specific nutritional challenges.

The Evidence Hierarchy: What Science Actually Supports

Tier 1: Strong Evidence, Broad Benefits

Broad Spectrum Multivitamin/Mineral A quality multivitamin acts as nutritional insurance, filling common gaps in modern diets. Look for formulations with bioavailable forms of nutrients, particularly methylated B vitamins, chelated minerals, and adequate vitamin D (1000 IU minimum). While not a replacement for good nutrition, research shows multivitamins can help bridge nutritional gaps, especially during periods of stress or increased training demands.

Omega-3 Fatty Acids (EPA/DHA) These essential fats reduce inflammation, support recovery, and improve cardiovascular health. Unless you're eating fatty fish 3+ times weekly, supplementation makes sense. Look for 2-3g combined EPA/DHA daily from quality fish oil or algae sources.

Magnesium Involved in over 300 enzymatic reactions, magnesium is crucial for muscle function, sleep quality, and stress management. Modern diets typically provide only 60% of requirements. Magnesium glycinate or citrate (300-400mg daily) offers superior absorption without digestive issues.

Protein Powder Not technically essential, but practically invaluable for busy professionals. Quality protein powder makes hitting daily targets (1.6-2.2g per kg body weight) achievable. Whey, casein, or plant-based options all work—choose based on preference and tolerance.

Tier 2: Specific Situations, Proven Benefits

Creatine Monohydrate The most researched sports supplement ever, with over 500 peer-reviewed studies. Improves strength, power, and muscle mass. Take 3-5g daily, timing doesn't matter. Skip the loading phase marketing suggests—it's unnecessary.

Probiotics Gut health impacts everything from immunity to mood. Particularly beneficial after antibiotics, during high stress, or when experiencing digestive issues. Look for multi-strain formulas with 10+ billion CFUs.

Vitamin B12 Essential for energy production and nervous system function. Vegetarians, vegans, and those over 50 often need supplementation. Sublingual or spray forms offer better absorption than standard tablets.

Iron Only supplement if blood tests confirm deficiency—excess iron is harmful. Women with heavy periods, vegetarians, and endurance athletes have higher risk of deficiency. Always take with vitamin C for absorption, away from coffee and tea.

Tier 3: Emerging Evidence, Worth Considering

Ashwagandha Adaptogenic herb showing promise for stress reduction and cortisol management. Studies suggest 300-600mg daily may improve stress resilience and sleep quality.

Curcumin Powerful anti-inflammatory, but poorly absorbed alone. Look for formulations with black pepper (piperine) or phospholipids. May help with exercise recovery and joint health.

Collagen Peptides Growing evidence for joint health and potentially skin benefits. While your body makes collagen from any protein, specific peptides might offer targeted benefits. 10-20g daily if you choose to try.

The Personalisation Factor

Your supplementation needs aren't generic—they're as individual as your training program. Factors influencing requirements include:

• Diet patterns: Vegetarians need B12, possibly iron and omega-3s

• Life stage: Women of childbearing age need folate, older adults need more vitamin D

• Training intensity: Higher volume training increases magnesium and protein needs

• Health conditions: Digestive issues affect absorption, medications create deficiencies

• Lifestyle factors: Stress increases B-vitamin and magnesium requirements

This is where understanding your individual needs becomes crucial. While our fitness professionals can provide general education and guidelines about supplementation, specific recommendations should come from qualified healthcare providers. Blood work provides objective data, but symptoms and lifestyle assessment are equally important when working with your healthcare team to determine supplementation needs.

Quality Matters: Navigating the Supplement Minefield

The supplement industry's dirty secret? Minimal regulation means massive quality variation. That $10 multivitamin might contain exactly what the label claims—or it might not. Here's how to choose wisely:

Look for Third-Party Testing: Certifications from organisations like Informed Sport or HASTA indicate independent testing for purity and accuracy. Especially important for competitive athletes subject to drug testing.

Check Bioavailability: Cheaper forms often absorb poorly. Magnesium oxide is inexpensive but causes digestive issues. Magnesium glycinate costs more but absorbs better with fewer side effects. The cheapest supplement that doesn't absorb is the most expensive one you'll buy.

Avoid Proprietary Blends: If a label doesn't specify exact amounts, skip it. "Proprietary blend" often means "underdosed active ingredients with cheap fillers."

Research the Manufacturer: Established companies with Good Manufacturing Practice (GMP) certification typically produce consistent, quality products. If you can't find information about the company, that's a red flag.

The Integration Strategy

Supplements work best when integrated with overall lifestyle optimisation:

Timing Considerations:

• Fat-soluble vitamins (A, D, E, K) with meals containing fat

• Magnesium before bed for sleep benefits

• Iron on empty stomach (if tolerated) for best absorption

• Probiotics away from hot beverages

Synergistic Combinations:

• Vitamin D with K2 for bone health

• Iron with vitamin C for absorption

• Omega-3s with antioxidants to prevent oxidation

• Magnesium with B6 for better utilisation

Cycling Strategies: Not all supplements need daily, forever consumption. Probiotics might be cycled monthly. Adaptogens can be used during stressful periods. Even protein powder can be reduced when whole food intake improves.

Common Supplementation Mistakes

The Kitchen Sink Approach: Taking everything "just in case" often creates imbalances and expensive urine. Start with basics, add strategically based on needs.

Expecting Miracles: Supplements enhance good habits, they don't replace them. That fat burner won't overcome poor diet. That testosterone booster won't outwork inadequate sleep.

Ignoring Individual Response: What works for your training partner might not work for you. Monitor your response, adjust accordingly.

Choosing Price Over Quality: The supplement industry rewards informed consumers. Paying slightly more for quality often means actually getting what you're paying for.

Your Strategic Supplementation Plan

Start here:

1. Assess your baseline: Diet quality, lifestyle factors, any symptoms

2. Get blood work if possible: Vitamin D, B12, iron, magnesium provide objective data

3. Start with essentials: Vitamin D, omega-3s, magnesium for most people

4. Add strategically: Based on diet gaps, training demands, life circumstances

5. Monitor and adjust: Track how you feel, retest bloods after 3 months

The Bottom Line

Supplementation done right is about filling genuine gaps, not following fads. It's about enhancing already-good habits, not trying to supplement your way out of poor ones. The Precision Nutrition approach we follow recognises that supplements can play a valuable role in optimising health and performance—when chosen wisely and used appropriately.

We're here to help navigate this complex landscape, providing evidence-based guidance that cuts through marketing hype. Together, we can develop a supplementation strategy that supports your goals without overwhelming your routine or budget. Because the best supplement protocol is the one that enhances your life without complicating it.

Frequently Asked Questions

Q: What supplements should everyone take?

A: Most people benefit from a quality multivitamin, omega-3s, and vitamin D—especially during Melbourne's winter months when sunlight is limited. Beyond these foundations, individual needs vary based on diet, training intensity, and health goals. Our Precision Nutrition certified team can assess your specific requirements through a nutrition consultation to identify any gaps worth addressing.

Q: Are expensive supplements worth it?

A: Quality matters more than price, but expensive doesn't automatically mean better. Look for third-party tested brands (Informed Sport, NSF Certified) that verify what's on the label matches what's in the bottle. We recommend evidence-based supplements that actually work—not expensive trends or proprietary blends with questionable ingredients. Sometimes the mid-range option is the smart choice.

Q: Can supplements replace good nutrition?

A: Never. Supplements should supplement, not replace, whole foods. Real food provides fibre, phytonutrients, and compound benefits that isolated nutrients can't replicate. Our philosophy at Club Forma: build your nutrition foundation with whole foods first, then use targeted supplementation to address specific gaps or support training demands. No powder replaces a proper meal.

Q: When should I take my supplements?

A: Timing can enhance absorption and effectiveness. Fat-soluble vitamins (A, D, E, K) absorb best with meals containing dietary fat. Magnesium works well before bed as it supports relaxation. Probiotics perform better away from hot drinks that might damage the live cultures. If you're working with one of our personal trainers, we can create a personalised supplement schedule that aligns with your training and meal timing for optimal results.

References:

CSIRO Health & Biosecurity. (2024). Nutritional Deficiencies in Australian Adults: National Survey Results. Canberra: CSIRO.

Precision Nutrition. (2023). Supplement Reference Guide: Evidence-Based Recommendations. PN Publications.

Sports Dietitians Australia. (2024). Position Statement on Supplementation for Active Adults. Melbourne: SDA.

Therapeutic Goods Administration. (2023). Supplement Quality and Regulation in Australia. TGA Guidelines.