How To Track Your Body Fat Guide
Ensure You Burn Fat AND Build Muscle!
Here's the truth, if your not measuring your progress you're going to get sh!++y results.
The only way to know if your building muscle or gaining fat is to monitor your measurements, weight and body fat levels.
"One accurate measurement is worth a thousand expert opinions." - Admiral Grace Hopper, U.S. Navy
Depending on your program, I recommend that everyone takes their body fat levels every week. There's a lot that these readings reveal to a trained eye!
For example, I was recently on a fat-loss diet, and I did not lose any weight for three weeks.
At first, I thought that I needed to drop my calories further because the current levels were not working for me.
I didn't want to do this because, as a hard-gainer, dropping my calories too low can result in too much muscle loss. Learn More.
So, before I committed to a more drastic diet, I checked my body fat measurements.
Was I in for a shock! According to my body fat calculations, I was actually getting leaner.
Even though my weight did not change during that three-week period, my body fat levels went down 3%!
Since I did not lose any weight during that time, the fat was replaced by muscle. (Perfect Body Recomposition)
I would have never known this by simply looking in the mirror.
Another example is last year when I was on a bulking cycle. I was eating a tremendous amount of calories and gaining weight like crazy.
I stopped the diet once I began to notice that my fat gains were larger than my muscle gains.
I would never have noticed this if I had not closely monitored my body fat levels.
I expect to gain some fat on a bulking program, but obviously I want to gain more muscle than fat.
If I had not kept track of my body fat levels, I would have gained too much fat.
There are many methods of measuring your body fat and some are quite expensive.
While many consider underwater weighing to be the most accurate, no method is 100% precise -- they all have some margin of error.
It's not important to know the exact number -- what's important is to use the same method each time you take your measurements so you can have a consistent record of your progress.
Measuring progress may seem like a hassle, but it's worth it for achieving your dream physique. By accurately tracking your progress, you can make informed decisions about your diet and training routine and achieve your fitness goals.
I just use an inexpensive skinfold caliper. They cost anywhere from $10-$700 and are simple to use. Here are some good brands with different price tags. Shop around you may be able to get them cheaper!
Gold Standard-Harpenden Skinfold Calipers
Second Place- Lange Skinfolds Body Fat Callipers with Calibration Block
Good Consistency to Price Ratio- Standard Body Fat Calipers
Good Cheap Option Will Get The Job Done- Accu Measure Body Fat Caliper
A good caliper is essential. Without it, you won't know how exactly your body is responding to your diet and training routine.
Here's a quick guide on how to track your body fat%.
Skinfold calipers testing sites!
Just looking in the mirror and guessing is not acceptable!
If you want to start getting great results, you must develop the habit of accurately tracking your progress.
If you don't, you will continue to go in circles.
This may seem like a 'hassle', but nothing worth having is ever easy to attain. Your dream physique included.
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