Body fat percentage is an important fitness parameter to keep track of when you are working out. Often times, you will not notice a change in scale weight, but in actuality, you are making progress. What's likely happening is you are gaining muscle and lowering your body fat percentage. Any time you lower your body fat, you also reduce your disease risk. The acceptable range for men is 18 to 25 percent and the acceptable range for women is 25 to 31 percent. Make this determination by yourself or with added help.
Step 1
Invest in a hand held body fat analyzer that uses bioelectrical impedance. Turn the analyzer on once you get it and answer the questions. It will ask for your age, gender, activity level, height and weight. Be as accurate as possible.
Step 2
Get into the right testing position. Grasp the handles of the analyzer and make sure to cover as much of the galvanized areas as possible. Wrap your thumbs over the top, stand with your feet about hip-width apart and fully extend your arms in front of your body.
Step 3
Determine your body fat percentage. Press the "Start" button with your thumb and wait about 7 seconds while the analyzer sends a painless electrical signal through your upper body. Apply firm pressure to the handles when you do this. Your body fat percentage will then appear on the screen. Take out the card that comes with the analyzer and check your body fat with the chart to see where you stand.
Step 4
Schedule an appointment with a fitness professional who has experience using body fat calipers. He will make a series of skinfolds at various locations on your body and then plug the measurements into an equation to determine your body fat percentage.
Tips and Warnings
- In addition to the hand held analyzers, you can also get a foot scale version. With this variety, take off your shoes and socks and place your feet on the galvanized areas as directed. This will give you your weight and body fat percentage. The best time to check your body fat is early in the morning on an empty stomach. Factors like food, water and caffeine intake can all alter your reading. If you do not mind an invasive way to get your body fat taken, visit a local university and inquire about hydrostatic weighing. With this procedure, you kneel down on a large scale while wearing your bathing suit and then get submerged under water. Your bone density is determined and an equation is used to get your body fat percentage.
Things You'll Need
- Hand held analyzer
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