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Weighing yourself in
water (hydrostatic) is generally
considered the best method. But, the real answer is that a single
measurement, no matter how accurate, doesn't tell you much. What's
really important is, are you gaining or losing fat? The best way
to answer this question is to take a reading every few weeks and
graph the results. The absolute accuracy of these readings isn't
really important as long as you use consistent technique so that
the error is about the same every time.
Body
Composition Tracker
Body fat formulas software to determine
your fat composition levels.
Composition Tracker allows you to track
your body fat and composition, and is one of the best methods
of ensuring that you are losing fat, and gaining muscle
during a training or weight loss program.
Whether you are a body builder working on increasing
your capacity, or working out to lose inches, you’ll
be encouraged (and motivated to continue!) as you see your
body fat change over time. |
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Composition
Tracker Makes It Easy
You’ll
have accurate figures, displayed in an easy- to- read format that
allows you to track body fat changes over time.
You can
track multiple users, multiple times. This user-friendly software
allows you (or your clients if you are a health club owner) to
track composition changes-and health gains-on a daily, weekly,
or monthly basis if desired, for an unlimited period of time.
The simple,
easily read tables and graphics allow you to compare readings
at a glance.
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The two methods that work best
for at-home measurements are skin-fold calipers and biceps IR
units. Treat the numbers not as "body fat percentage" but as
a "body fat index." If, after several readings, your body fat
index is clearly trending up, you may want to reconsider your
diet and exercise programs. It's like the gas gauge in your
car - it doesn't tell you how many gallons you have, but it
gives you a relative indication.
What you weigh is not as important
as the percentage of bodyfat to lean tissue. You can be overweight
without being overfat and vice versa. Since muscle weighs more
per volume than fat, and you want to have firm muscles throughout
your body, you may weigh more than you thought was average for
your height and build. There is still much controversy over
what is "ideal" bodyweight. While some body fat is essential
to sustain life, it is generally thought that a healthy bodyfat
percentage for males is 8-20% and for females is 13-25%.
When we're working a muscle
or group of muscles to burn fat, we have no control over what
part of the body we burn fat from. There is no such thing as
"spot reducing". Fat generally is used up in pretty much the
reverse order it was put on, (LIFO - Last In First Out). When
you are exercising, the blood is carrying fat from all over
the body to provide the energy. The muscles which are being
worked will improve, of course, so when the layers of fat finally
do get worked off, you'll have some nice lean tissue to show
for all your efforts.
Another aspect is the fact that
muscle growth underneath a fat deposit can give the appearance
of spot reduction. This is because the overlying fat is stretched
over a greater surface and appears thinner, although the total
amount of fat is the same. A good analogy is with a balloon.
As the air is increased, the skin on the balloon gets thinner,
but the amount of balloon material stays the same. I think that
this may be how the spot reduction myth originated. By working
the muscles below the fat, people think they are actually making
the fat go away.
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