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.
Lynn VanDyke is the head trainer at strength-training-woman.com . Her wildly popular ebook, Melt the Fat,
comes complete with over 100 exercises, 160 daily menus, 63 ways to
stick with it, 100 strength training routines, 800 healthy meal
suggestions and loads more.
Thanks Lynn VanDyke
Source : http://www.singlescafe.net/body-fat-percentage.html?authorname=Lynn%20VanDyke
1 comment:
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