5 Ways to Measure Fat Percentage the body

It is known that fat loss WITHOUT muscle loss is the only way to get fit. So how to determine if you are losing fat, muscle or all together? To begin, measure the proportion of fat in the body.

• Determining the percentage of subcutaneous fat
  • Body Fat Measurement # 1: Skin Measurement folds with a caliper
  • Definition of fat under the skin No. 2: Bioimpedansometry
  • Percutaneous Fat Percent Measurement # 3: Anthropometric method
  • Calculation of percent fat No. 4: Hydrostatic weighing
  • Measurement of the amount of subcutaneous fat in the body No. 5: DERA Scanning

Determining the percentage of subcutaneous fat

Below is an overview of the 5 most common methods. measuring body fat, in parallel with the only method for accurate measurement of fat concentration (but most likely you are not want to use it). Although these methods have different accuracy, the key to determining fat levels is consistent measurement all the time (with repeatability), so that you can effectively track your progress.

Body Fat Measurement # 1: Skin Measurement folds with a caliper

The method of “skin fold” is measured the proportion of fat, fat is clamped with your fingers and then measured with a caliper thickness. The results are given in millimeters, which you compare in map with age and gender to get the concentration of fat in body. There are many different types of calipometers that range from measuring in only one place to producing measurements at 7 points, the Jackson Polack method (some have even 12 measurement points).

Advantages:

• Accuracy
• Reliability (if experienced)
• High repeatability

disadvantages

• Measurement inconsistency (the same accuracy is necessary for each use)
• More than one-point test requires qualified specialist
• For people overweight 35+ pounds, fat may not go into calipometer, which will deprive the measurement of accuracy

Conclusion

Skinfold is effective, accurate and practical a method for measuring and tracking the proportion of fat. Personal the calipometer is not expensive for many enough.

Definition of fat under the skin No. 2: Bioimpedansometry

Bioimpedanceometry (BIA) determines electrical impedance or resistance to the passage of electric current through body. Muscles contain a lot of water, and conduct well current, while while fat contains little water, and current conducts poorly. Based on the strength of impedance along with height and weight, BIA scales value fat-free muscle mass and the proportion of fat in the body.

Many common scales come with built-in BIA characteristics, while others require holding BIA devices in their hands. Due to the fact that the BIA test is based on the body’s water balance, your the state of hydration can affect the level of accuracy.

Advantages

• Very simple operation
• Inexpensive (Most scales cost about $ 50, or even less)

disadvantages

• Dubious accuracy
• Different results, depending on the level of hydration

Conclusion

If you cannot use a calipometer, then this is the second option. If you have a high proportion of fat (calipometer cannot grab a skin fold), or need to lose more than 35 pounds, start with the BIA and then go to the calipometer. BIA data for low fat people tend to deviate from true ones.

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Percutaneous Fat Percent Measurement # 3: Anthropometric method

This method uses circle measurement to estimates of fat concentration. US Navy Method Takes Waist, Neck and height for men, and hips, neck and height for women.

The US Navy method is available on the site where you can enter your measurements in the right column.

Advantages

• Simple use
• Low price

disadvantages

• Doubtful accuracy (Fat is not directly measured)

Conclusion

This method is considered the least accurate because it is not directly measures fat (even if you try). For example, calipometers showed about 6% fat, and the anthropometric method showed 11.5%. But if you do not have a BIA scale or caliper, then this may be a suitable start.

Calculation of percent fat No. 4: Hydrostatic weighing

This method is considered Golden Standard “(error +/- 1.5%) measurement of body fat, which requires immersion in a special tank with water. As a result of that bones and muscles are more dense than water, a person with more fat-free mass in water weighs more and has low percentage of fat. Accordingly, a large amount of fat tissue makes the body lighter in water and it has a larger percentage fat.

Reading accuracy depends on the release of all air from the lungs into pre-check time. The test lasts about 20-30 minutes, costs about 100-150 dollars, and is carried out in research laboratories, universities and hospitals.

Advantages

• Very high accuracy, the test is considered the Gold Standard

disadvantages

• Impracticality
• High price
• Inability to repeat (unless you want to again dive into the tank and pay $ 150)

Conclusion

If you are extremely interested in measuring concentration body fat, or you’re a bodybuilder or fitness model that tracks your progress, hydrostatic weighing may make sense. In In all other cases, this is not practical.

Measurement of the amount of subcutaneous fat in the body No. 5: DERA Scanning

Dual Energy X-ray Absorption known as DERA, is fast becoming the “new” gold standard measuring body fat, because it is based on a three-chamber model, which divides the body into total inert mass, not containing fat and a lot of adipose tissue. Hydrostatic weighing, on the other hand, uses only a two-chamber model (mass, not containing fat and fat mass).

DERA also allows you to analyze the distribution of fat by body, so that you can imagine with accuracy how distributed fat in various parts of the body. In the past, DERA was only used for measuring bone mineral density in osteopenia and osteoporosis in the elderly. Procedure uses a low scanner X-ray dose, so it’s safe enough, and lasts about 10-20 minutes.

Advantages

• Very high precision

disadvantages

• High cost: about $ 250
• There is no opportunity to repeat (unless, of course, you think spend $ 250 every few weeks)

Conclusion

Like hydrostatic weighing, if you’re very curious, or if you are a bodybuilder or model that tracks your achievements, then DERA makes sense. Otherwise, it is too inconvenient and expensive.

All these methods are based on algorithms that translate measured parameters in the assessment of the proportion of fat, none of them are ideal. Algorithms have variations based on both basic assumptions and formulas relating to different nations.

So what is the only accurate method for measuring fat? Cut body and consider fat, as at autopsy. Really it is the only way to measure the concentration of body fat is most for sure.

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