Weight loss & Running

People ask me this all the time—especially newer runners or folks trying to get back in shape:

“Will running give me abs?”

I get it.

You see these lean, ripped marathoners flying past the finish line and think, “That’s it—just run more, and the six-pack will show up.”

Honestly?

I used to think the same thing.

Back when I first laced up, I figured the road to abs was just… more miles. I imagined my belly fat melting away with every step.

But here’s the truth bomb—running can help reveal your abs by burning fat, yeah.

But if you think running alone will carve out a six-pack, you’re setting yourself up for disappointment.

Quick and Dirty Answer:

Running burns calories. It can lower your body fat.

But that shredded look?

That comes from a mix of running, solid core training, a dialed-in diet, and brutal consistency.

No shortcuts. No hacks.

My “Running for Abs” Wake-Up Call

I remember the moment the illusion cracked.

I was in my 20s, running six days a week, chasing abs like they owed me money.

I’d knock out 5Ks before breakfast, fantasizing about the lean, cut midsection I’d see in the mirror.

Except… the mirror didn’t cooperate.

Months passed. My endurance was up. I could run farther than ever.

But those abs? Still buried under a layer of late-night pizza and zero core training.

That’s when it hit me: running wasn’t the problem. My approach was.

I was treating running like some magic bullet. But abs don’t come from cardio alone. They come from training smart, eating right, and building strength where it counts.

When I finally got my act together—ditched the junk food, added planks and lifts to my routine, and ran with purpose instead of just clocking miles—things changed.

My performance improved. My body leaned out. And slowly, those abs started to show. Not because of running alone—but because I finally treated it like part of the equation, not the whole thing.

That shift is why I hammer this message home to every runner I coach:

Don’t fall for the myths. Understand the full picture. And then get to work.

Why Running Alone Won’t Cut It

Sure, running is awesome cardio. It builds endurance, gets your lungs working, and yes—engages your core, especially when you’re pushing the pace or holding good form.

But just running won’t automatically bring out the abs.

Let’s talk about why.

Body Fat Is the Real Gatekeeper

Here’s the deal:

We all have abs.

Yep. Even if you’ve never seen yours, they’re there.

The catch?

They’re hiding under a layer of fat—and how much fat you carry determines whether they show or not.

To start seeing abs, you typically need to be around:

• 15% body fat or lower for men
• 20% or lower for women

(Everyone’s different, but these are decent ballpark numbers)

And how do you drop fat?

Calorie deficit.

Clean eating.

Smart training.

That’s where running helps—it burns calories.

But if you’re still smashing donuts and skipping strength work, your six-pack’s staying undercover.

I had a client who ran daily, swore off carbs, and did 200 sit-ups a night. But she wasn’t strength training, and her meals were all over the place. Her belly stayed soft—until we cleaned up the plan and approached fat loss from all angles.

That’s when her core started to tighten.

You Can’t Target Fat—So Stop Trying

One of the biggest fitness myths I’ve had to un-teach is spot reduction.

No, you can’t burn belly fat by doing more sit-ups. And no, running 5 miles a day won’t only trim your waistline.

Fat comes off your body in its own messed-up order—usually starting with places you don’t care about, like your face or arms. Your belly? That’s often the last to go.

So if you’re only running to flatten your stomach, you’re going to get frustrated fast.

Here’s what works:

Whole-body fat loss through smart, consistent training.

Pair running with core strength work and a clean, realistic eating plan. The fat will come off eventually—just not on your schedule.

How Running Can Actually Help You See Your Abs

Let’s be real — running isn’t some magic trick that gives you abs overnight.

But does it help? Hell yes, it does.

If your goal is to see your abs, running can play a major role — especially when it comes to torching fat and training your core without even stepping into a gym.

Here’s how I’ve seen running reveal abs — both in my own journey and with the runners I coach:

• Fat Burn = Ab Reveal

Running is one of the best fat burners out there.

When you lace up and start logging miles, your heart rate climbs, your body taps into its energy stores, and over time, you start burning more calories than you take in. That’s how fat loss happens — simple math, really.

And the belly fat? That’s the first layer you’ve got to strip off if you want your abs to show.

According to research (yeah, this one’s backed by science), aerobic training like running is especially helpful at reducing belly fat — as long as you’re also eating like someone who gives a damn about their goals.

Every mile you run is like taking a hammer to that soft layer covering your core. You’re not “building” abs with every step — you’re uncovering them.

• Core Engagement on the Run

Now let’s talk core. Ever notice how your abs tighten up when you’re sprinting or grinding up a hill? That’s not just in your head — your abs are firing to keep you upright and in control.

When you run hard — especially during sprints — your abs have to brace with each stride.

According to one exercise physiologist, sprinting actually forces your core to contract in a way that can lead to a bit of muscle growth too.

I always tell runners: Good running form is a core workout in disguise.

You’re not just building endurance — your abs are learning how to stay rock-solid for longer. Better posture. Better balance. Less wobble. That’s the real benefit.

• HIIT Runs for Fat Loss

Want to take it up a notch?

Throw some interval training into the mix.

High-Intensity Interval Training (HIIT) is one of the fastest ways to burn fat. One review even showed that people lost around 28% more fat with intervals compared to steady-state jogging.

And here’s the kicker — HIIT keeps your body burning calories even after your workout is over. That “afterburn” effect is real.

You finish a hard session, and your metabolism keeps humming for hours.

I like to keep it simple: Sprint 100 meters, walk or jog for 30 seconds, and repeat that 10 times.

That’s 15–20 minutes of pain — the good kind — and your core will be sore tomorrow. Trust me. I tell my runners all the time: “This workout is like doing planks at full speed.”

And don’t just take my word for it. Studies are showing HIIT is very effective against fat loss.

So if you’re only logging slow, steady miles — no shame in that — but adding one HIIT session per week? That’s your fat-burning booster shot.

• Hill Sprints = Core on Fire

Another underused gem?

Hills.

Running uphill is brutal, and that’s why it works. Gravity pulls you down, and your abs have to lock in to keep your form together.

It’s basically a moving plank. You’re driving your knees up, pumping your arms, and your midsection is doing overtime.

A lot of coaches (myself included) recommend hill sprints as a super useful tool. They don’t just torch calories — they build serious strength in your legs and your core.

Here’s a hill workout you can try:

Sprint hard up a hill, walk back down to catch your breath, then repeat.

Four or five reps is enough to leave your core buzzing. Stick with it, and your abs will start to feel like a steel plate.

• Stay Consistent or Don’t Bother

Fancy workouts are cool. But if you only run once in a while, don’t expect miracles.

Consistency is what really builds results. If you want to lean out and see progress, aim to run most days — not just once a week.

Even basic cardio guidelines suggest 4–5 sessions a week, at around 30–45 minutes per session.

You don’t have to go all-out every time — please don’t — but make running part of your weekly rhythm. Mix in some HIIT. Hit some hills.

But most importantly, show up regularly.

You don’t earn your abs with one run — it’s a streak thing. Keep stacking those miles.

Want to See Your Abs? Build Them First

A strong core isn’t just about looking good — it’s about building strength you can use. And that means doing resistance work.

Think: planks, crunches, leg raises, bicycle kicks, Russian twists — the stuff that burns in all the right places.

Even big lifts like squats and deadlifts? Yep, those hammer your core too.

When I started adding serious core work to my routine, things changed.

Not overnight, but over weeks and months, I noticed my posture got better, my stride tightened up, and yeah — my abs finally stopped looking like a flat pancake.

Don’t be afraid of “bulking up” from ab work. You’re not going to turn into a bodybuilder by doing planks and side crunches.

Abs respond well to 2–3 sessions a week. That’s it. Slot them in after a run or on your off days. Even 10–15 minutes of focused core training can make a huge difference if you stick with it.

Here’s my usual breakdown:

• Planks: deep core and spine stability
• Crunches/sit-ups: upper abs
• Leg raises/flutter kicks: lower abs
• Russian twists/side planks: obliques (the side abs)

Mix and match, but don’t skip the hard stuff. Over time, your core tightens up — and once your body fat dips, those abs you built underneath finally show up.

Lifting Builds Abs Too — Don’t Sleep on It

Let me say this loud: strength training isn’t just for muscle heads. It’s one of the best ways to boost your metabolism and improve your overall body comp — especially if you’re chasing visible abs.

Lifting makes your body burn more calories even when you’re chilling on the couch.

And a lot of those lifts — deadlifts, squats, overhead presses — crush your core without you even realizing it. You’re bracing, stabilizing, holding good form — all of that is core work.

There’s this quote I saw on Reddit that nailed it:

“Every person on the planet that has really rocking abs got them by resistance training… You’re not going to get a well-muscled physique by running alone.”
Harsh? Maybe. True? Absolutely.

If you’re new to lifting, no stress. Start with bodyweight basics: push-ups, pull-ups, squats, planks. These moves build real-world strength and light up your core at the same time.

Got access to a gym? Great — toss in some:

• Squats/lunges (your legs and core will thank you)
• Overhead presses (engages your entire midsection)
• Pull-ups or rows (sneaky core activators)

The cool part?

You’re not just chasing abs — you’re becoming a stronger, more powerful runner along the way.

You hop on the scale, hoping for magic. But the number doesn’t move.

Been there?

As a coach working with runners of all levels, I’ve seen that scene play out more times than I can count.

But here’s the deal: your weight doesn’t tell the whole story. Not even close. If you’re serious about progress, you’ve got to track your body fat percentage—not just what the scale spits out.

Body fat tracking gives you the real picture. I’ve coached athletes who were ready to quit because the scale didn’t move—only to discover they were burning fat and building muscle at the same time. That’s a big win. You don’t see it if you’re only focused on pounds.

I’m not here to push obsession or perfection. I’m here to tell you: knowing your fat-to-muscle ratio is like flipping the lights on in a dark room.

You start seeing what’s actually happening inside your body. And that changes everything.

Lemme explain more.

Why Body Fat Percentage Matters More Than Just Your Weight

So let’s clear something up: body fat percentage = the amount of your total weight that’s fat. If you weigh 180 lbs and 35 of those pounds are fat, you’re sitting at about 19%.

That number can swing depending on your age, sex, training history, even genetics. But in general, men aim for 10–20%, and women land closer to 18–28%. Women naturally carry more essential fat—totally normal, totally healthy.

So why care?

Because composition tells the truth. Not the scale.

You can be dropping fat, gaining muscle, feeling amazing—and the scale still makes you feel like nothing’s happening. That’s why I’m a big believer in tracking body fat. It’s the truth beneath the surface.

Not only that, but a high body fat percentage—especially around the belly—is tied to heart disease, diabetes, and other stuff you don’t want to deal with.

I always tell my athletes: “Body fat tracking isn’t about looking ripped. It’s about staying healthy, running strong, and feeling good in your skin.”

• It can also explain weird stuff like:
• Why your jeans fit better even if the scale says nothing changed.
• Why two runners with the same weight can look completely
• Why BMI is kinda trash for anyone with muscle (it doesn’t care if your weight is from biceps or burgers).

And look, this isn’t about becoming a slave to numbers. It’s about finding new ways to celebrate progress—even the quiet wins.

So let’s ditch the fear and start tracking body fat like it’s your secret weapon.

I’ll walk you through 9 ways to do it—from no-cost mirror checks to high-tech scans. Plus a few confessions, coaching tricks, and things I wish someone told me when I started.

Let’s go.

1. The Mirror & Progress Photos

You don’t need fancy gadgets to see if you’re leaning out. Sometimes all you need is a mirror—and a little honesty.

Here’s how I do it with clients (and myself):

• Pick a day each week or month. Same time. Same lighting. Same clothes.
• Snap a photo from the front, side, and back. That’s it.

Over time, stack those pics side-by-side. You’ll notice things:

• A tighter waist
• More arm definition
• Less puffiness around the hips

One of my runners didn’t think she was making any progress until I showed her a Day 1 vs. Day 30 shot.

The difference? Night and day. It lit her up—and fired her up to keep going.

How Accurate Is This?

Not very. Let’s be real—you won’t get a “16.4%” reading from a mirror.

But it’s solid for spotting changes. If your waist looks tighter and your muscles pop a bit more, you’re losing fat. That’s the goal.

Some experienced folks (especially leaner athletes) can even eyeball their body fat within a few percent.

My Coaching Tip:

Stay consistent with your setup. Use the same lighting, same pose, same mirror. That’s how you compare apples to apples.

And remember: no need to post these anywhere. They’re just for you—unless you decide to share your wins later (which I fully support, by the way).

If you’re stuck, check out visual guides online. Some show real people at different body fat percentages. Compare. Get a ballpark idea. Then focus on trends, not perfection.

2. Waist Measurement

This one’s so underrated it’s almost funny. A plain ol’ soft tape measure—like the one in your grandma’s sewing kit—can be one of the best tools in your fat-loss journey.

Here’s what you do:

1. Wrap the tape around your waist at belly-button height.

2. Don’t suck in. Don’t puff out. Just stand normal.

3. Do it first thing in the morning (before food or water), and write it down.

This method is especially useful because belly fat—also known as visceral fat—is a major red flag for health risks. According to the American Heart Association, men with waists over 40 inches and women over 35 inches have a higher risk of heart disease and diabetes.

Back when I was 12 pounds heavier, I didn’t feel that different… until I measured my waist and saw the truth. Dropping just 1.5 inches made my runs feel lighter and smoother.

And honestly? My confidence went up too.

How Accurate Is This?

It won’t tell you your exact body fat number. But if your waist is shrinking while everything else holds steady? You’re on the right track.

A shrinking waist almost always means less fat—especially in men, who tend to store it there first. It’s also a good sign that your nutrition is working and your training is clicking.

Coach Tip:

Don’t measure every day. Too many ups and downs (bloating, hydration, etc.). I recommend every 2–4 weeks. And always at the same spot. No guessing.

Want more precision? Later we’ll talk about formulas like the Navy Method, which does use waist and neck measurements to estimate your body fat percentage. But even on its own, this tape trick is gold.

So yeah, grab a tape. No batteries. No apps. Just data that actually matters.

3. The Tape Trick: U.S. Navy Body Fat Formula

You don’t need fancy machines or a lab coat to estimate your body fat — just a decent measuring tape and some basic math. This old-school trick comes straight from the U.S. Navy. I’ve coached plenty of folks with military backgrounds, and most of them already knew this method like the back of their hand.

It’s what the armed forces use to keep people within fat standards — no DEXA scans in the barracks, just tape, math, and discipline.

How It Works

Here’s the gist:

• If you’re a guy, you’ll measure your waist (right at the belly button), your neck (just under the Adam’s apple), and your height.
• If you’re a woman, it’s waist, neck, hips, and height.

You plug the numbers into a calculator — tons of them online — and boom, you get a body fat percentage estimate. No gym, no gadgets, just a tape and 60 seconds.

The idea is simple: bigger waist = more fat.

A thicker neck might balance it out a bit (muscle or fat), so the formula adjusts based on the combo. It’s not bulletproof, but it’s solid enough for everyday use.

I’ve had clients measure once a month using this method — some swore by it.

One guy tracked his waist weekly with his belt — literally. His neck and height didn’t change, so if the belt got tighter, the fat percentage dropped. Simple and visual.

How Accurate Is It?

Pretty decent, actually. Most studies and my own experience show it’s usually within 3–5% of more accurate tools. Not perfect, but for general tracking? It works.

Now, if you’re a beast with traps the size of melons and abs for days, it’ll likely overestimate. I once trained a guy who looked like a pro linebacker. The Navy formula clocked him at 28% body fat — even with visible abs. He was closer to 10%.

On the flip side, if you carry fat in your legs or arms (areas the tape doesn’t touch), it might underestimate.

But for the average runner or gym-goer? It’s a quick, easy snapshot.

Try this:

• Measure your waist, neck, and height.
• Plug it into an online calculator.
• Repeat monthly.
• Don’t yank the tape too tight, and always average a few measurements.
• Then ask yourself: Am I trending in the right direction?

4. Skinfold Calipers (a.k.a. The Pinch Test)

Alright, time to talk about a tool that feels a bit more old-school: skinfold calipers. Think “personal trainer in the ’90s” vibes — except they still work.

I’ve used them with dozens of clients, and once you get the hang of it, they’re surprisingly useful.

I remember my first time holding a pair. I was a new coach, and let’s just say the client walked away with a bruise and probably doubts about my credentials. But hey, I learned.

How It Works

Skinfold calipers measure the thickness of your fat under the skin — the “pinchable” stuff. You grab a fold of skin at specific spots (like your belly, thigh, tricep), clamp the caliper down, and read the number in millimeters.

Plug those into a formula or an app like BodyTracker, and you’ll get a body fat estimate.

There are a few different versions:

• 3-site (simple)
• 7-site (standard)
• 9-site (if you’re a body comp geek)

For most runners or lifters, the 3- or 7-site method is plenty.

• For guys, common sites are chest, abs, and thigh.
• For women, usually triceps, suprailiac (just above the hip), and thigh.

It’s not rocket science, but it does take practice.

I always measure clients on the same side of the body (usually right side), take three readings per spot, and average them. That way, even if one pinch is off, you’ve got a backup.

Is It Accurate?

If done right? Not bad. You’re looking at a ±3–5% range compared to gold-standard tests. That’s close enough for most folks.

The catch? You’ve got to be consistent. It’s easy to pinch the wrong place or press too hard. I’ve had days where I was slightly dehydrated, and the numbers came out weirdly low.

Post-workout readings can be tighter too, especially around chest or arms.

Key tip: If someone else can help — great. Pinching your own back fat isn’t exactly fun or accurate. But even if you’re solo, just use the same spots every time. You can even mark them with a washable pen. I do this myself during cut phases to keep things legit.

5. DEXA Scan (a.k.a. the “Body Composition Truth-Teller”)

If you want to see your body laid bare — muscle, fat, bone, the whole picture — DEXA is where it’s at.

This scan is no gimmick. It’s the real deal.

Hospitals use it to measure bone health, and athletes use it to track fat and muscle with surgical precision. I still remember lying on that scanner bed, wondering if I was about to be beamed into space.

The results? They hit like a reality check. I found out exactly where my fat was hiding, how much muscle was packed into each leg, and even got the lowdown on my bone density.

Honestly, it felt like unlocking a cheat code for my own body.

What Actually Happens

You lie flat on an open table — no claustrophobic tunnel, thank god — while a scanning arm slowly glides over you. It uses two low-dose X-rays to measure how different tissues absorb energy.

Because fat, muscle, and bone absorb X-rays differently, the machine can tell exactly what you’re made of.

The scan itself takes maybe 10–15 minutes. You just need to stay still and ditch any metal items beforehand.

After that, the machine spits out a full report — body fat percentage, lean mass, bone mineral content — sometimes even breaking it down by region.

You’ll know if your right leg is stronger than your left (been there), or whether you’re carrying more fat around your belly — which, by the way, is more of a health red flag than fat in your arms or legs.

How Accurate Is It?

DEXA doesn’t mess around. It’s one of the most accurate methods out there, with an error margin around ±2–3% body fat.

According to studies published in the Journal of Strength & Conditioning Research, it’s often used to validate other methods like BIA or calipers. That says a lot.

That said, even DEXA can be thrown off slightly — hydration levels, eating a huge meal beforehand, or even switching machines can tweak results. So, for best results, always scan under the same conditions and preferably at the same place.

Why I Still Recommend It

Beyond the numbers, there’s something satisfying about seeing real, measurable progress.

One guy from my running group lost 5% body fat and gained muscle over 6 months — all confirmed by DEXA. He framed his report like it was his finisher medal.

I did the same, to be honest. I stuck it next to my marathon bib. Proof that the grind was paying off — that eating better, running smarter, and showing up every damn day was changing my body.

6. Hydrostatic Weighing (The Old-School Dunk Tank Test)

Before DEXA became the go-to, hydrostatic weighing was the gold standard. It’s old-school. It’s weird. But it still works.

I remember the first time I tried it. I was in swim trunks, sitting on a chair in a big tank, trying to blow every ounce of air out of my lungs before getting dunked underwater. I felt like a lab rat. But the science behind it is rock solid.

How It Works

It’s all about density. Fat floats. Muscle sinks.

So, first you get weighed dry, like normal. Then, you’re submerged in a water tank while sitting on a special platform. You blow out as much air as you can (which is not easy), and then get weighed underwater. The technician uses the weight difference to calculate your body density.

From there, math takes over. Using equations like Siri or Brozek (don’t worry, you won’t need to memorize them), the system estimates your body fat percentage. Basically, the denser you are, the leaner you are.

Is It Accurate?

Yep. Very. Studies put it in the same league as DEXA, with error margins around ±2%. The biggest mistake people make is not blowing out enough air — even a little leftover oxygen can throw off the reading.

Timing matters, too. If you just ate a burrito or haven’t gone to the bathroom in hours, that trapped gas or weight can mess with results. Most places ask you to fast a bit before the test, or at least avoid big meals.

A Word on Comfort

Not everyone likes being dunked. If water makes you anxious, skip it. But honestly, it’s not that bad. You’re underwater for maybe 5 seconds at a time. Most techs will let you do a practice round to get used to it.

7. Bod Pod (Air Displacement Plethysmography)

If being dunked underwater isn’t your thing, the Bod Pod might just be your ticket. It’s this funky, egg-shaped capsule that looks like something NASA cooked up.

I remember the first time I saw it — I half expected it to launch me into orbit. But jokes aside, it’s one of the best ways to measure your body fat without getting wet.

How It Works

You hop inside wearing tight gear — like compression shorts and a swim cap. (Yes, the cap matters. Hair holds air, and the machine wants clean data.)

The Bod Pod uses tiny air pressure changes to figure out how much space your body takes up. Combine that with your weight, and it does the math to spit out your body fat percentage.

The whole thing takes maybe 2 minutes. You sit still for two short scans while it makes some sci-fi hissing sounds. It’s painless and dry — and your ears might pop slightly, like in an airplane.

Is It Accurate?

Pretty dang accurate. Studies (including ones from places like the Journal of Strength & Conditioning Research) put it close to hydrostatic weighing with about a 1–3% margin of error.

I’ve used it myself and with clients, and it’s consistent if you follow the prep rules. That means: no eating, drinking, or working out a few hours before.

8. Bioelectrical Impedance Analysis

Let’s talk about the tech you probably already have in your bathroom: BIA.

If you’ve ever stood barefoot on a smart scale or used those hand grips at the gym, that’s BIA. It sends a tiny electrical current through your body (you won’t feel a thing) and measures how fast it moves.

The idea? Muscle and water carry current well. Fat doesn’t. More resistance = more fat.

How It Works

The device shoots a current through your body — either foot to foot, hand to hand, or both. It uses your stats (height, weight, age, etc.) to estimate body fat.

The fancier the machine (like InBody), the more contact points, which usually means better accuracy.

What’s the Catch?

Hydration messes with the numbers. Big time.

Drink too much water? You might register leaner than you are. Dehydrated? You’ll come out looking fluffier than reality. Eating, working out, even how cold your feet are can throw off the results.

Use It Smart

• Weigh yourself first thing in the morning, fasted, post-bathroom.

• Don’t compare devices — each one runs its own math.

• Wipe the sensors now and then. Dry feet and good contact matter.

• Skip testing after a workout or huge meal.

9. 3D Body Scanners 

Alright, let’s talk about something that feels like it’s straight out of a sci-fi movie: 3D body scanners.

These machines are the new kids on the block when it comes to checking body fat.

If you’ve never stepped into one, imagine a full-body spin that scans every inch of you — kind of like getting a 360-degree selfie… except you’re nearly naked, and it shows every bump, curve, and soft spot.

It’s not exactly flattering, but it is honest.

What Actually Happens

I gave it a shot at a local fitness expo where they were offering free scans. I figured, why not?

One minute I was standing on a turntable in my compression shorts, and the next, boom — I’m staring at a rotating 3D version of myself on a screen. Uncanny? Absolutely. Useful? Even more.

Here’s how it works: You either stand on a spinning platform or the scanner itself does the rotating. In 30–40 seconds, it grabs your body’s shape using sensors or cameras. Then it pieces together a full-body image and pulls out a bunch of measurements — waist, hips, chest, arms, thighs, you name it.

Some systems use infrared or laser light, but don’t worry — no radiation, no needles, just light and math.

From those numbers, it runs a few prediction equations (plus your weight, either measured or entered) to estimate your body fat percentage. Think of it like the tape measure method… but juiced up with way more data points.

But How Accurate Are These Scans?

Not bad — when they’re used right.

Most brands claim their scanners are within 2–4% of your actual body fat. Some research backs that up. In fact, one study compared 3D scans to DEXA (the gold standard), and results were usually close for average-shaped people.

Still, take the number with a grain of salt.

From my own experience and coaching runners over the years, I’ve found 3D scans are generally solid — especially for tracking progress. But if you’re extremely muscular or have an unusual body shape, the estimates might swing a bit.

These tools run on math based on the “average person,” so the further you are from that, the more room for error.

Also, don’t mess with the setup.

Loose clothes? Bad idea. Sucking in your stomach? Don’t. It messes up the shape reading. Stick to tight gear — ladies, sports bras and shorts; guys, trunks or compression shorts.

Oh, and if you’ve got long hair, tie it up — it can mess with the neck and shoulder scan.

What Makes It Worth It?

Here’s what I really like about it: the scanner doesn’t just give you a number — it shows you your actual progress in 3D.

You can track waist or hip size down to the millimeter, then compare month-over-month. Some programs even overlay your “before” and “after” bodies side by side.

Pro Tip From a Coach

If you’re gonna use this tool, treat it like you would a tape measure: stay consistent.

Same time of day. Same clothes. Same pose. Don’t play tricks — don’t flex, twist, or fake your posture. Just stand tall, breathe normal, and let the scanner do its thing.

And don’t freak out if your first scan shows a higher number than expected. That’s just a starting line, not the finish.

What matters most is the trend.

If your scan drops you from 30% to 25%, that drop is very likely real — even if your actual number is more like 28 to 23. Watch the direction, not the decimal.

Final Thoughts

Look, there are lots of ways to track body fat — from old-school calipers to high-tech wizardry like this. The tool you pick doesn’t matter as much as what you do with the info.

Progress can be slow. Maybe just half a percent drop in a month. Maybe one less inch on your waist. Maybe you suddenly notice your jeans don’t pinch like they used to.

That’s still progress. That’s winning.

So here’s my question for you:

Have you ever tried a 3D body scan? What did it tell you? Was it helpful or just weird? Let me know in the comments or hit me up on socials.

I love hearing real stories from real runners.

Whether you’re using calipers, a mirror, or high-tech gadgets — track your progress, be patient, and keep showing up.