Eat Train Sleep

In Measured Progress Part 1 – Body Fat, The Missing Measurement, I discussed the various measurements that should be used to track progress. This post I will discuss how to take one of the most important of them measurements – body fat.

Body fat is probably the most essential measurement that a body builder can use to chart their progress. Yet, having said this, it is probably the most underused measurement – how many people in the gym know their real body fat percentage compared to either their body weight, max bench press or bicep circumference. Not many, right?

This may come down to many reasons – one major reason being that measurements of size and strength seem to be more impressive and ego-friendly than measurements of leanness.

A second reason may be that measuring your body fat isn’t as easy as jumping on scales or picking up a weight. It requires some specific tools and in some cases, a bit of skill in using these tools.

So, how can the average person measure their body fat?

Professional Skinfold Callipers

The most accurate method is through the use of skinfold callipers. This involves taking measurements of skinfolds at various key points on the body and plugging the results into an equation to produce a body fat percentage. The points used vary between different techniques. The Jackson Pollock technique is one of the most common and utilises measurements taken from in and around the chest, tricep, back, abdomen and thigh.

Since a degree of skill is required, as well as a second person to perform the measurements, this is often best done via your local gym. However, if you can purchase your own callipers and have someone else capable of performing the measurements, this can also be done in the home.

Accumeasure Callipers

These are callipers that give a result based on a single measurement above the hip. Although not as accurate as professional skinfold callipers, they are known to provide decent results and also have the advantage of not requiring a second person to take the measurement.

Bioelectrical Impedance

This involves the use of machines that pass an electrical current through the body to calculate the percentage of body fat. These are notoriously inaccurate as results vary between person to person as well as being dependant on food and water consumed in the hours previous to measurement. However, if results are taken at the same time and state with the same equipment (eg. Every Sunday morning on an empty stomach), results can be used appropriately for comparison. These machines can be purchased or found in shops such as Boots and also have the benefit of not requiring a second person to take measurements.

The Pinch Test

If no equipment is available, a simple test is to pinch various areas of the body and feel, by hand, how much body fat lies under the skin. By doing this on a regular basis you should be able to judge when body fat is increasing.

The above gives four choices at measuring body fat. These have been listed in order of accuracy. Choose the method that is most convenient for you and start taking measurements on a regular basis. You may be surprised at how your body composition is changing, either better than you expect, or more likely, worse.

Now that you know what measurements are required and how to calculate your body fat, my next post A Scientific Approach To Chart Progress will discuss how to interpret these results to be able to adapt and tweak your routine to make continuous progress.

Eat.Train.Sleep.