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Because when it comes to
weight loss, you don't
have to feel like an...
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Finally... "The Secret" To Long lasting Weight Loss
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Why and How to Measure Your Body Fat Percentage
By Lynn VanDyke
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Premium Ezine
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Get the FREE, 126 page
eReport: "Confessions of
Elite Personal Trainers"
when you subscribe to
"The MOBM Letter"
Free Access Here
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Navigation
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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.
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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%
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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.
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Are You Ready To Finally Lose Weight And Become The Person You'll Always
Dreamed Of Being...
Weight Loss Black Ops
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All Articles Copyright Their Respective Authors.
Otherwise, material Copyright Brad Howard and
MindOverBodyMatter.com
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