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How to Calculate Body Fat

The body is made up of several tissue types including lean tissues (muscle, bone, and organs) that are metabolically active, and fat tissue that is not. When starting any weight loss program it is vital to set a weight goal and a body fat percentage goal. To do this, you need to calculate body fat percentage and track it using a body fat chart.

Standard scales provide a measure of total weight, but dont tell you whether that weight is fat or muscle ” they dont calculate body fat percentage. Based only on weight, a 250lb athlete with 8% body fat could be considered fat by a body mass index chart. Body mass index (BMI) is the standard that medical professionals use to determine obesity. The body mass index chart is somewhat trustworthy but it is not the most efficient way to measure fatness.

The is other problem with only using your weight is the opposite of the athlete above. You can in reality be skinny and fat at the same time. This sounds like a contradiction but it is more common than you think. A man standing 5 foot 10 inches and weighing 160lbs could have a body fat percentage of 25-30%. No matter how much you weigh, 25-30% body fat is unhealthy and can lead to illness. The only way to figure this out is to calculate your body fat percentage

What are the reasons you desire to lose weight? They probably include wanting to look good, be healthy and feel better about yourself. Besides not being healthy, are you going to feel good about yourself if youre skinny but still have rolls of fat on you? This is why its so important to calculate body fat percentage and track it using a body fat chart; so you can make adjustments to diet and exercise if need be. You want to aim for total health as opposed to just being skinny.

To begin with you will need to learn how to calculate body fat percentage. There are a variety of ways to measure a persons fat and muscle:

Body Fat Caliper/Analyzer

This method is the most accurate way to calculate body fat percentage at home. This small piece of equipment takes skin fold measurements from numerous parts of your body. You can get a fancy one that calculates your body fat percentage for you, or you can get an inexpensive one, where youll have to do some basic math. The American College of Sports Medicine says that when done correctly, these calipers are 98% accurate.

Underwater Weighing ” Hydrostatic Weighing

This method is considered the most accurate way to calculate body fat percentage. It involves a person being weighed while submerged in a big tank of water and relies on Archimedes Principle of displacement which states:

1. The density of fat mass and fat-free mass are constant 2. Lean tissue is more dense than water 3. Fat tissue is less dense than water. 4. Therefore person with more body fat will weigh less underwater and be more buoyant.

This is not the type of procedure you can do by yourself at home. You will need to go to a sports clinic or perhaps a expensive gym. It can also be quite costly. You can Google underwater weighing or hydrostatic weighing to find a place near you that does this. This method can be a bit overkill unless youre a serious body builder. The Body Fat Caliper mentioned above is a much easier a much more economical way to calculate body fat percentage.

Bioelectrical Impedance

This is perhaps the easiest way to calculate body fat percentage at home. Bioelectrical Impedance is a fancy name for the body fat scales you see all over. They measure body composition and calculate body fat percentage. The readings these scales give out can be somewhat dubious and can be affected by hydration levels, food intake, skin temperature, and other factors. But if you follow the directions take the reading under similar conditions, you will obtain good results.

For men over 25% and women over 32% fat there is a dramatic correlation with illness and disease. If you have determined your body fat percentage and your weight, you are off to a nice start. You must weigh yourself and calculate body fat percentage once a month, and keep track of your progress.

McDavid Waist TrimmerNeoprene waist trimmer with fully adjustable velcro closure compresses and supports while retaining therapeutic heat, fits up to 50" waist

McDavid Waist TrimmerNeoprene waist trimmer with fully adjustable velcro closure compresses and supports while retaining therapeutic heat, fits up to 50" waist

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