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JJ Roth’s InBody Result Sheets

In three months, JJ’s body composition changed


Pounds in weight


Pounds in fat


Pounds in muscle

Initial Results

Weight: 218.1 lbs
Muscle: 109.4 lbs
Fat Mass: 27.0 lbs


Final Results

Weight: 204.7
Muscle Mass: 108.0
Fat Mass: 16.4

JJ Roth is the program and promotions director for OCEAN 98.1 in Ocean City, Maryland. Roth breaks down how he dropped 4% in body fat in three months while living and working in a resort town.

Step 1: It’s not about eating right but eating smart


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I’ve always been into eating right, I’ve always been into working out but I just woke up one morning, looked in the mirror and said, ‘alright, I’m closer to 40 than 30, I’m 35 years old. Let’s take this next step and better me for no one else, only me.’ I started intermittent fasting (16-8 method), seven days a week and working out twice a day (once in the morning, once in the afternoon) six days a week. I don’t count macros or micros, anything like that. I just try to eat smart, clean, stay away from sugar and bad food. I quit beer and soda at the beginning of the year and I feel so much better. I feel better in the morning, I sleep better. It’s ridiculous how good I feel. I just hold myself accountable, that’s really it. This diet is all about willpower and there’s temptation everywhere.

Step 2: Optimize exercise with body composition analysis



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I work out at a place called Energy Gym. It’s great because I can get in there and do my workout, then I get home and do about 30-45 minutes of cardio before I go to work. After I get home from work, I use my home gym where I do an hour to hour and a half circuit.

Energy Gym has the InBody. They had banners and flyers up. So, I picked up a flyer up, read about it and went online. I saw a picture of the printout and said ‘wow’ because the information you get is so valuable. You used to have to go somewhere and spend a lot of money with professionals to see your body composition. With InBody, you just stand on a machine for 45 seconds, follow the directions and you get your results. It’s perfect.

Step 3: Push past your plateau with specific target points









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When it comes to working out, you plateau physically and mentally. That makes you not have the desire to workout. With InBody, I can find out exactly where my strengths are in my body, where my weaknesses are and learn what I need to work on. This is important to me because I’ve had three knee surgeries on my left knee since shattering my left kneecap into eight pieces and this machine allows me to see and improve the atrophy in that leg. With InBody’s Segmental Lean Analysis, I can compare my legs to each other and it lets me know how much more I need to focus on my left leg. Any question you have about where your body is, and what you need to do to improve is answered in 45-seconds by standing on a machine. The InBody has been incorporated into my new healthy, happy lifestyle I developed, embraced and am going to do my whole life. The InBody has allowed me to know what my body fat is and know how strong my legs are because I’ve had so many problems with it in the past. So now, I get an InBody Test done every three months. It helps me shoot for a goal and get to the next one. It’s like challenging yourself. We all have goals, and it’s cool that the InBody allows me to have numbers about mine.








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JJ’s Advice

“Don’t live and die by the scale every day. Don’t live and die by how much the scale says you weigh in the morning versus the afternoon. You might not lose five or ten pounds in a month, but your body has still changed in multiple ways. By using the InBody, you’ll be able to see the changes from all the hard work you’re putting in. All the nights in the gym, the changes to lifestyle are actually making a difference. And if you aren’t putting in the work, the InBody will call you out. There’s no cheating, the InBody tells you all the details exactly where you stand. The only person you have to blame or hold yourself accountable is yourself.”

Want to share your body composition transformation journey with the world? Submit your success story here!

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