Today we’re going to talk all about body fat percentage. I’m going to help you to learn how to accurately measure your body fat whether you’re going to use maybe the more expensive route, or go with the more economical route. Either way you’ve got to know how to measure and where to measure in order to get the right number. The key is, you should be focusing on that number, you don’t want to be focusing on the scale and your body weight because it’s not going to tell you the complete picture. The more accurate picture is going to be revealed when you can figure out what your own body fat level is and try to maximize your lean muscle mass while diminishing your levels of body fat.
Now, the more expensive route: you guys have probably seen a body fat caliper. These are good. These are more on the expensive end as they cost you about $350-$400. However, they are a really important tool if you’re talking about how much you’re going to rely on them to dictate your progress. Again, as opposed to how many times people will buy new scales and continue to jump on their scales. So when you’re a man what you want to do is: you want to measure in three places. Your first location is going to be your chest, then your abdomen and finally your thigh. You sum up the results from each location and then get the average to get an estimate of your body fat percentage. We would discuss this in more details later. The most important thing is that you continue to do your own testing and that you’re consistent with it because the one thing you want to do is you want to gauge this progress. If it’s always you doing the measurements then you can rely on that, even if you’re off a little bit it’s looking at the relative change between one measurement and the next.
Now, if you’re at home and you don’t know, or have access to a cheap pair of calipers, there’s actually an old fashioned way to do this. All you have to do is get the numbers. So what you do is you would probably be best off if you had someone that can help you with this, but they’ll do the same three pinches on the chest, abdomen and thigh. What they’ll do is they’ll measure the thickness of that pinch, that’s all the calipers are doing anyway. All the calipers are doing is, they’re at a 0 mark and then when you stick something in between they’re measuring how thick the thing that you stuck in between is. In this case it’s the body fat fold. They’ll take this and they’ll measure how thick that fold is and they’ll go from there.
If you can pinch a 0.25″ on a location you’re basically looking at about 5% to 8% body fat. What you would do is pinch and measure, pinch and measure, and pinch and measure, and then you’d add them all up together and average them. That would give you your rough body fat percentage idea. Again, this is not an exact science here. Neither are the calipers for that matter. They’re giving you something you could at least use as a tool.
5% to 8% is 0.5″ of pinching, 9% to 13% is 0.75″ of a pinch thickness, 14% to 18% body fat is 1″, if you can pinch an inch, 19% to 23% body fat, 1.5″ is 24% to 27%, 2″ pinch is 28% to 32%. Then 2.5″ yield 33% and up. The key here again is focusing on your body fat over your weight. If you’re adding plenty of lean muscle your weights are going to go up. It had better because it’s a much more dense tissue and that’s what you’re looking for. You’re not necessarily concerned about what the body weight is on the scale, it is how you look, how you feel, and how much lean muscle you can densely pack onto your physique. It’s the body fat percentage that’s going to reveal the true picture and you want that number to go down.
Of course, different people have different goals. Some athletes might want to hover around the 10% to 14% body fat percentage only because it’s going to help them in their sport. One number is not always going to be good for everybody, but from an aesthetics standpoint, some guys want to get lower and lower. The key to a perfect body fat percentage is focusing on that number if you’re looking for a way to get yourself down.
Check out https://www.okcalculator.com for more informations and help.