Ever since the hype of “The Biggest Loser” came about, clients and even non-clients have begun asking more or more often, the same question: “What is the best way to track fitness and/or weight-loss progress?” When people make the decision to start a fitness program or change their program in order to lose weight, tighten up, or drop pant sizes, they all use one method or another to track their progress. Don’t get me wrong, using a log/journal and tracking your fitness journey is a must. However, many people use one method or another and totally neglect to track the other aspects of their progress and changes.
The answer to this question: All of them. The truth is, there is no one absolute method that will always please you and always be the best. As a Fitness Professional, if I had to choose one to use to track progress as closely as possible, of course your body composition (AKA “Bodyfat %”) would suffice for the majority. However, each and every different method was created for some alternate reason of which tells you something different about your body and it’s changes, that the other common methods do not.
So what is the single, most effective way to calculate body fat? That's a tough one. It all depends on what on you place most importance on...Accuracy? Reliability? Cost? Availability? All of these are important aspects to think about. Fortunately there are quite a few techniques to choose from. Some are great, others not so great. We'll take a closer look at each. First up (and the least accurate) is...
Let's get the least reliable method used to calculate body fat out of the way first. Have you ever used height-weight table? Chances are you have and didn’t like the result. You look for your height then run your finger across the table until you find the weight that somebody decided, in their great wisdom, was ideal for you. And if you're lucky, they provide you with body frame sizes as well. So now, if you fall outside the weight range for your height AND your body frame size you get to feel really bad! Seriously though, height-weight tables are very limited because they simply don't consider the fact of your muscle mass(lean mass/fat-free mass) VS. your fat-mass. Most football players for example, are much heavier than the recommendations on height-weight tables. Does that make them over-fat? Of course not. Their large frame size and muscular development contributes to their "excessive" weight. Football players are extreme examples but they highlight the fact that height-weight tables serve little purpose in assessing body composition. Height-weight tables don't calculate bodyfat, and more importantly the height-weight tables won’t tell you anything about your general health status.
Keeping the useless aspects of the height-weight tables in mind, we’ll move to the next worst assessment…
Body Mass Index (BMI)
BMI is a very simple tool, and it's best use is for risk assessment for the general population, when the person doing the assessment is performing them on many participants. This way, they can complete it with a few simple taps on a calculator by following a written calculation sitting in front of them. Does BMI calculate body fat? Unfortunately not. Compared to height-weight tables though, it has a much higher association with a person's body fat. How does it work? It's a simple formula:
BMI = Body mass in kilograms (Height x Height in meters) (Divide weight in lbs by 2.2046 to get weight in kg's)
BMI = 68 (1.65 x 1.65)= 68 2.7 = 25
This person has a Body Mass Index of 25, but what exactly does this mean? Well there is an association between BMI and many major degenerative diseases. One important point to remember: BMI will be inaccurate for many athletes and BMI doesn't calculate bodyfat so it can't make allowances for muscular development. Athletes such as bodybuilders, football players, throwing athletes and anyone on a weight-training program should avoid using BMI as a way to calculate body fat. Along with height-weight tables, BMI has serious limitations. Neither can be used to calculate body fat, unlike the next method.
Girth Measurements
The big advantage of girth measurements is that you need nothing more than a tape measure to calculate body fat. The downsides? Girth measurements are unsuitable for individuals who appear excessively over or under weight if used to try to calculate bodyfat %. Girth measurements are a very inaccurate method of trying to measure the amount of bodyfat you may have; However, girth measurements are a great addition to tracking progress if completing full or semi-fitness assessments, if used in combination with alternate/more accurate body composition techniques. By performing girth measurements you can not only track the changes to any specific and/or target areas you may have, but you can use the various girth measurements to ensure you’re changes are balanced and your body is becoming or remaining symmetrical. Girth measurements are a good addition to any fitness progress/tracking plan, but aren’t much more than just numbers when considered all alone. But don't get discouraged just yet. The next 3 techniques are a lot more promising.
Skinfold Measurements
The first truly reliable technique used to calculate bodyfat %. Along with Bodyfat scales, body fat calipers are just about the most cost effective way to calculate bodyfat you will come across. Of course that assumes you either buy cheap calipers or have a gym/studio close to home where you can get a Fitness Professional to check it for free or cheap (aka Fitness Mastermind!).
ADVANTAGES | DISADVANTAGES |
Unlike Height-Weight tables and BMI they actually calculate body fat percentage. | For accurate results an experienced examiner is needed. |
They are relatively inexpensive and once you have a set they should last a lifetime. They have more expensive calipers for Fitness Pros who use them many times a day with several different people a day, but these more expensive are not absolutely necessary. | There are different equations used for different people to calculate body fat percentage from skinfolds. Choosing the wrong equation makes a world of difference. |
They can be used to calculate bodyfat in the privacy of your own home. | It is very difficult to test yourself. You may have to ask a friend or family member and this is when skinfold testing becomes unreliable. |
They are portable. You can test others in the most convenient place for them. | Really cheap calipers won't stay very accurate for long. They aren't as accurate as the more expensive ones to start with. |
Used correctly they are one of the most accurate and reliable way to calculate body fat, assuming you or the person using them (trainer, etc.) have had adequate amounts of training specifically in fitness testing. | |
It can be a quick way to calculate bodyfat percentages for a large number of people in a short space of time. |
Don't let these downsides put you off. There is a lot you can do to control the accuracy of skinfold testing. Skinfold Calipers are usually more accurate than a body fat scale. However, good calipers can be expensive and it is difficult to use them on oneself. Although calipers can be found for as little as $20, top of the line, more accurate calipers run over $200. It is difficult to use calipers on yourself, and asking a buddy to do it isn't a good idea either. In order for the readings to be accurate, the testing parameters calipers must be used correctly, including knowing exactly where and how to pinch the skin. Not to mention the fact of knowing which sites to measure, whether to do a 3-site or 7/11 site, as well as putting your measurements into the formula to get the correct result.
There are several different methods for calculating body fat percentage with calipers and each method uses different pinch sites on the body. Depending on the method and skin sites used, two different results may be obtained for the same person. Even with these limitations, calipers generally provide a more accurate reading than a body fat scale. Don’t try this yourself, if you’re local-feel free to come by Fitness Mastermind and get a free bodyfat assessment. Many other gyms and studios offer these for free off and on as a “promo” or “welcome invite.” Don’t be afraid to take advantage of these; at Fitness Mastermind your fitness assessment is always free.
Scale Weight
Scale Weight
As you get closer to your goal weight or once you reach your goal weight, relying on the scale is probably one of the worst ways to maintain weight and stay on track with your weight, size, and fat
Although unusual, I think an example of a client of mine (who shall remain nameless for this) will clearly explain the importance of each, but how they only have “strength in numbers” meaning they serve best when used together.
When “John Doe” started with me we completed assessment #1, which resulted in:
· 250 pounds
· 35% bodyfat
o 87.5 pounds of “fat mass”
o 162.5 pounds of “fat-free mass” or “lean mass”
After training for his first microcycle (~6-weeks), his assessment #2 resulted in:
· 227 pounds
· 25% bodyfat
o 56.75 pounds “fat mass”
o 170.25 pounds “fat-free mass” or “lean mass”
So what does this mean? In comparing assessment #1 to assessment #2, you can clearly see that:
· He LOST:
o -23 pounds overall scale weight
o -29.25 pounds “fat mass”
o -10 % Bodyfat
· He GAINED:
o +9.75 pounds “lean mass” or “muscle mass”
Need some help? Don’t forget, full-fitness assessments are always free at Fitness Mastermind. Our Fit Pros are specially trained in the art of fitness testing and methods of measurement, so you can trust your results are accurate and repeatable in order to precisely measure your results of all your hard-work. Just stop by the studio, call or e-mail and let us know you want to know your numbers, not your number!
Until next time.
Keep it Fit!
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