Why and How to Measure Your Body Fat Percentage

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Title: Why and How to Measure Your Body Fat Percentage

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Author: Lynn VanDyke

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Why and How to Measure Your Body Fat Percentage

Copyright 2006 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.

About the Author:

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.