It also tells you your water weight, lean body mass, and skeletal matter. This requires a device you stand on or grab that sends electricity through your body to read your body fat percentage. Any personal trainer worth their salt can perform a skin fold test correctly. You measure body fat at seven spots on your body and it uses a formula to calculate an overall body fat percentage. Skinfold test uses calipers to measure body fat percentage. It’s a rough cut measure for the average citizen but is extremely misleading in many cases. Likewise you could be skinny-fat with a high body fat percentage but read as ‘normal’.īody Mass Index (BMI) is essentially useless for people who are trained. You could be 10% body fat and full of muscle but still be considered ‘obese’ by BMI standards. Body Mass Index (BMI)īMI is a crude body fat percentage measurement that only considers two variables, your height and your weight. I’ve had my body fat percentage measured four ways, which I explain below. Not all methods are created equal as some are more accurate, detailed and thus more useful than others. There are a few ways to measure body fat. The only way to know is to use the same method to capture body fat percentage for consistency sake. You just need to know how your body composition changes as a result of your training and diet. ![]() What matters most is that you know if you’re losing body fat or gaining it. Just use the same method of body fat measurement each time. Even with advances in medical technology it’s still tough to know someones exact body fat percentage. People argue about the accuracy of body fat percentage readings all the time. Some methods are better than others, and we’ll talk about those in this section. There are several ways to measure body fat. How To Calculate Your Body Fat Percentage It’s safe to say that is your subcutaneous fat levels are low, then your visceral fat levels will be low. There’s only so much space in your body, and too much visceral fat will crush your organs like a boa constrictor, making normal function impossible. Too much visceral fat causes wear and tear on your internal organs. Visceral fat is a byproduct of making poor lifestyle decisions that cause weight gain. It interferes with organ function and is more likely to kill you if there’s too much of it. Spare tires, muffin tops, bat wings, saddle bags, love handles and beer bellies and are all a by-product of subcutaneous fat. However, it can accumulate anywhere around the body. Subcutaneous fat is the unsightly pudge that sticks around your stomach, waist, hips and thighs. Your body just shuts down at a certain point. ![]() Go much lower than that and you may actually die. If you’re a man and go below 4% body fat for an extended period of time you will be utterly miserable. Have too little fat, and you’re in trouble too. You need a certain amount of both types of fat for metabolic and hormone regulation. Visceral fat is the fat surrounding internal organs like your heart, liver and lungs. ![]() Subcutaneous fat is the fat between your muscles and skin. There are two types of fat: Subcutaneous fat and visceral fat. ~7% body fat (according to the 7-site caliper method) Types of Body Fat How I Lost Over 5% Body Fat in Less than 10 Weeksīut first let’s talk a little bit about body fat, what it really is and how to measure it.My Body Fat Percentage Measurements with Physique Photos.There’s also a video from my first body fat reading with a personal trainer using calipers so you can see how it’s done. During that time I lost over 30 pounds, most of which was fat.īelow are my progress pictures as my body fat reduced. Also, I show the method of body fat % reading used to measure my body fat along with the results. I am aware of other methods which as more accurate in terms of ‘true’ body fat percentage, such as a DEXA Scan.) (Note: The method used to measure body fat percentage in this case was a 7-site skin fold measurement using calipers. I was (WAY) over 15% body fat when I started my competition prep and slimmed down to about 7% body fat by showtime. What I lacked in muscular size I made up for in muscular definition. I had to get extra lean to compete on stage against steroid users. I recently lost a lot of fat while preparing for my first bodybuilding competition. You will also learn the different methods of body fat percentage measuring, as well as how I reduced my body fat percentage by over 10% in 12 weeks ( fat burning diet tips, workout tricks, etc.) Please enjoy and let me know if you have any questions in the comments. I’ve included physique photos and body fat measurement results too so you can see the body changes that occur when you reduce body fat %. I will show my physique progression with corresponding body fat percentages. This article chronicles my decent from (way) over 15% body fat to 7% body fat.
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