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14/08/2017

Measuring the fat percentage in your body

If you are a serious fitness mania, surely you have the main goal to form a muscular body or sexy with low levels of fat percentage. But without the ability to measure fat levels, you will be more difficult to determine the right exercise program and diet to achieve your goals.

There are several methods used by people to measure fat content, the most popular is using Fat Caliper or Skinfold Caliper, the second using the fat percentage scale or fat gauge is held, the third and most accurate use of underwater measurement method, where the electrode is affixed to the body , Then your body is drowned in a special water bath, this method is very accurate but it is expensive and should be done in a special facility that usually only exists in special or universal clinics.

Now let's look at the most popular method to calculate the percentage of fat, using the skinfold caliper, or even using a regular ruler. Even if using a ruler, the result would not be as accurate as using a caliper. You might use a ruler and a pair of tweezers that can pinch the skin with those tweezers, you can measure the distance between the two ends of the tweezers that clamp with the ruler attached to the measured skin. This method is very cheap and does not need a caliper that sometimes expensive because of imported goods and not yet popularized in Indonesia.
Here's how to do the measurements:

Stand up straight and ask someone for help to make measurements, you should be naked chest and legs when taking measurements.
Look at the diagram above and measure the points pointed there. Relax the measured part and pinch it with your thumb and forefinger and then pull on the little folds of skin and clip it with a caliper, or tweezers, well the problem with using tweezers You have to add 1-2mm again from the measurement of the distance of 2 tip tweezers because you can not Measure directly in both ends because the edges are definitely blocked by pinched skin.
Calculate same point 3x then totaled and divided by 3, this average number is noted on paper (size in mm).
Do the same in all points designated in the diagram, note the average results count all in mm.
When done, total all mm numbers.
Weigh your body and record the results. It is also necessary to determine the percentage of your fat, note in pounds / lbs.

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Then do the following calculations:

>> For example the total of your skin pinch results is 50 mm

>> Divide this figure by body weight (pound): 50 mm / 160 pounds = 0.31

>> Multiply the number by 28 for men and 30 for women: eg 0.32 X 28 = 8.68%

>> Calculate Lean Body Mass: multiply that fat percentage by 160 pounds X 8.68 = 1388

>> Divide that number by 100 to get your fat weight: 1388/100 = 13.88 pounds

>> Reduce your total weight by weight of fat to get your lean weight: 160 - 13.88 = 146.12 pounds

Well now you are able to separate lean muscle mass from fat, and can determine the progress of your exercise program with more precise and accurate than just going up on the scale alone. Your main goal should be to raise Lean Muscle Mass and reduce the weight of fat

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