![]() Building muscle is a good thing, and it makes us more fit, more healthy, and able to burn more calories all day long. So many times we get frustrated if the scale isn’t moving down, but what we all should care about more is what is happening with our body fat percentage. Don’t enter the numbers from your measurement tape □ Note that the “mm” for the 3 entry fields ask for the measurements from the caliper for the 3 sites. It requires measuring sites on the chest, the abdomen, and the thigh. The popular option is the JP3 (Jackson/Pollack 3) site method because it’s quick, easy, and accurate. It’s a good idea the first time to measure your body fat with multiple methods to be sure you are doing it correctly. You can experiment with them to determine which one you find most predictable and repeatable. The all use your height, weight, and various skinfold measurements. To make the DIY measurement even more accurate, I like to use the software by There are separate calculation methods for men and women, and there are multiple methods to use. You can get one from Beachbody for $14 by clicking here. It comes with an easy-to-follow instruction so anyone can do it. I normally take a measurement on my waist – between the naval and the hip. I use the one from Beachbody and it costs a lot less than going to the doctor’s office or hospital. If measured properly, the margin of error is very low. While it’s not as accurate as the underwater or near-infrared methods which is normally available at the hospitals or sports medicine facilities, it’s definitely more accurate than the biometrical impedance measurement that we sometimes see as part of the modern scales and workout machines at the gym. I use a body fat caliper to measure my body fat. Calipers – Using Skinfold Measurements (Preferred) If you are not currently doing it, I’d like to encourage all of you to start monitoring your body fat instead. ![]() Therefore, one of the most important tools in monitoring your progress is tracking the change in your body fat percentage. These all play into a more complicated picture than just what the scale says in pounds. The fluid and hydration levels in our body will also change as our muscles get sore and/or in the recovery mode, as well as weight fluctuation due to sodium intake. When we start a rigorous workout program, we not only lose body fat, but we build muscle. Here’s a perfect example of why you shouldn’t rely solely on the scale! Who would you rather look like? I don’t know about you but I’d rather be the former □ Someone weighing 150 lbs with 10% body fat versus another who weighs the same but with 30% body fat. As I’ve mentioned many time before, weight is just a number. Most of the time people only look at the scale and focus on their body weight. How to calculate your body fat percentage? Measuring body fat percentage (BF%) is relatively easy to do at home within a few seconds.
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