How do get your body Fat % ?

How do get your body Fat % ?

For the best weight loss results you will need to know what your exact weight is the. Best way is to be consistently. Weigh your self at the same time every time. Usually when you wake up, after you have eliminated the bodies waste and have disrobed. This method gives you the most accurate weight. Since you have eliminated excess weight. Also during the course of the day your weight will vary.

Now that we have weighed ourselves it's time to get our fat %. There are various means to do this:

• Circumference Measurement
• Skin Fold Test
• Underwater Weighing
• Bio-electrical Resistance Meters

These tests measure various stats.

Tape measure aka girth test measures different parts of the body :

Circumference Measurement

• Neck -Across the Adams apple
  
• Chest -Across the nipple line
  
• Waist -At the narrowest point of the waist , Below the rib cage and just above the hipbone. If there is no apparent narrowing of the waist, measure at the navel.
  
• Hips -With feet together, at the widest portion of thee buttocks
  
• Thigh -Just below the buttocks or 10 inches above the top of the patella
  
• Calf - At the maximal circumference between the ankle & the knee
  
• Upper arm-At the maximal circumference of the upper arm, with arm extended , palm facing forward

All measurements are taken on the right side of the body. Add up all the sums the use the chart above.

Now add up the sum of all body point of measure. Find your number on the left hand column of the chart. Then find your age & gender at the top column. Where these points intersect this will be your fat %.

Skin Fold Test

Can only be performed with a skin fold calipers.

There are 4 body parts for measurements :

Bicep - A vertical fold in the front of the arm over the bicep muscle halfway between the shoulder and the elbow.
Tricep - Vertical fold on the upper arm, with the arm relaxed & held freely at the side. This skin fold should also be taken halfway between the shoulder and the elbow.
Subscapular (shoulder blade) - A 45 degree angle fold of 1 to 2 centimeters, below the inferior angle of the scapula (at the lower end of the shoulder blade).
Iliac crest (pelvic bone) - a 45 degree angle fold, taken just below the iliac crest (pelvic bone).

All measurements are taken on the right side of the body. Add up all the sums the use the chart above.

Underwater Weighing

Underwater weighing can only be performed at an institution or facility with proper gear. Equipment is expensive, time intensive and has a large space consumption. This is not typically viable for the average consumer.

Bio-electrical Resistance Meters

There are various devices which use this method. Some are hand held for ease of travel. Others have been incorporated in digital scale. The price varies by type.