Do you know *YOUR* bodyfat percentage???

Most of the time we tend to focus too much on what we "weigh", which is really a bad way to look at how fit or not fit that we are... judging ourselves by what the scale says is too subjective of a method... a much more effective way to determine how fit we are (in terms of body mass composition, anyways) is by how our clothes fit us. If they are a bit tight in the middle area, and loose in the shoulders/arms... well, that's probably not a good sign! :D

Another good way is to measure our bodyfat percentage. The only truly accurate way to do it is to climb in a water tank and have professionals measure your bodymass by submerging you in water which is inconvenient and expensive.

Another way to do it, though not highly accurate, can at least get you a ballpark figure to work with and something to help guide you as you work out and learn to eat better. You can do this in the comfort of your own home with nothing but a tape measure and a buddy; and you can use the results as a gauge to watch your progress. One other thing to note that it is typically considered "healthy" if a man measures in under 22% bodyfat, and a woman measures in under 32% bodyfat. Anything over these is generally considered too much. Though, both sexes will find it easier to move around and generally feel better by getting their bodyfat percentage a bit lower. The above numbers should be viewed as the upper limits, not as the ultimate goals.

* * * * *

It is important to know, not just how much weight you are losing, but how much of your body is muscle and how much is fat. You want to lose fat while maintaining or even building muscle. So, you need some way to keep track of
your body fat percentage.

The following is a simple method to determine current body fat percentage and lean mass percentage.

For this test you will need someones help and a ruler that reads in millimeters (mm).

Step 1. Hang your right arm at your side and have someone find the point halfway between your shoulder and elbow, on the rear (triceps side) of your arm.

Step 2. With his/her thumb and forefinger have him/her pinch a fold of skin and fat away from the muscle.

Step 3. Have him/her measure the thickenss of the skin pinched. (Do not rest the ruler against the skin.)

Step 4. Have him/her do steps 2 and 3 several times and get the average reading.

Step 5. Find your body fat percentage by using the chart below.


Skinfold Thickness(mm) / BF%(Men) / BF%(Women)

6 / 5- 9 / 8-13
13 / 9-13 / 13-18
19 / 13-18 / 18-23
25 / 18-22 / 23-28
38 / 22-27 / 28-33