Why
and How to Measure Your
Body Fat Percentage
By Lynn VanDyke
Your body fat percentage is one of the best indicators of your
fitness and nutrition program. Many people weigh themselves and
judge their results on the bathroom scale. However there is one major problem with using the scale to determine your progress.
The
best way to illustrate this is by using an example. Let’s
say you have been working out for a month now. You initially weighed
160 pounds. You weigh yourself this morning and you are 157 pounds.
Your cannot believe that you’ve only lost three pounds!
You become frustrated and want to give up.
The
scale shows that you lost three pounds, but it does not tell you
if you lost fat or muscle. Testing your body fat percentage will
tell you how much fat you lost and how much muscle you’ve
gained. You see even though the scale says you lost three pounds,
you could have lost 8 pounds of fat and gained 5 pounds of muscle.
That would equal a net loss of 3 pounds.
As
a trainer, I always test my clients body fat percentage. There
are three main ways to measure body fat. They are calipers, bio-impedance
devices and hydrostatic testing. Hydrostatic testing can be done
at universities or hospitals, but tend to be more expensive than
most people are willing to pay for a body fat test.
Calipers
and bio-impedance, or hand held, devices are more common. Both
have a margin of error of about 3-4%. Calipers are better if someone
else takes the measurements for you and they are trained professionals.
Caliper measurements need to be taken in at least three areas
(usually belly, thigh and triceps) and then average them all out
to get an overall body fat percentage.
Bio-impedance
devices are easy to do by yourself. It takes about 7 seconds for
a reading to register. The reading can vary depending on your
body's hydration levels, sodium levels, temperature, and a host
of other things. There are devices that you can hold in your hands
or ones you can step on.
Overall
the actual number is not as important as the range you are in.
You also want the overall pattern of your body fat percentage
to decrease until you are at healthy levels. Calipers and bio-impedance
devices will both give you an estimate to as to how much body
fat you actually have.
Here
are ranges of body fat levels for women:
Essential
Fat= 10-12%
Athletes=
14-20%
Fitness=
21-24%
Acceptable=
25-31%
Obese=
32% plus
Here
are ranges of body fat levels for men:
Essential
Fat= 2-4%
Athletes=
6-13%
Fitness=
14-17%
Acceptable=
18-25%
Obese=
25% plus
*These
numbers are according to The American Council on Exercise
Knowing
your body fat level is a far better indicator of your progress.
It allows you to accurately assess whether your fitness and nutrition
program is working for you or against you. Simply using a bathroom
scale will not let you know how much fat you have lost or how
much muscle has been gained.
Copyright
2006 Lynn VanDyke
Lynn
VanDyke is the head trainer at http://www.TrainerLynn.com. She
will create a custom fitness and nutrition program for you. Get
dramatic results with a professionally designed workout routine
and menu. Work with a master trainer and fitness nutritionist
1-on-1 and finally achieve your weight loss goals! Simple and
extremely effective.
Article
Source: http://EzineArticles.com/?expert=Lynn_VanDyke
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