Body Fat MeasuresThis Measuring your body fat is a comparison an important way of the ways that body fat can be measuredevaluating your diet and your training. None of the No technique is accurate and all approaches is perfect, but they can be useful. ==Skinfold Calipers==These are cheap ([http://wwwestimates based on indirect measures.amazon.com/gp/product/B000G7YW74|$6])However, but tricky to use accurately. Slight changes in location of the measurement can make there are a big difference to the reading. With lower levels number of body fat, the resolution of the calipers cost effective and practical approaches you can also be a problemuse. The calipers only measure the fat under the skinPersonally, I use [[Skulpt]] and at a few locations. There is significant person [[Body Fat Scales]] to person variation in fat distribution through the body, limiting the accuracy even with expert usage. The two big advantages of calipers are that they are cheaptrack moving daily changes, and they measure the body fat directlyperiodic DEXA scans to calibrate. =Skinfold Calipers=''Main article: [[Skinfold Calipers]]''
This is the cheapest way of getting a viable estimate of your own body fat. The calipers are extremely cheap ($5 from [http://ecxgo.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.images-amazon.com/images/I/31c6Xo%2FAccu-Measure-Fitness-3000-Personal-ic3LTester%2Fdp%2FB000G7YW74 Amazon.com]) and directly measure your body fat._SS500_They do require some practice to get repeatable results, but the price, performance and convenience makes them an ideal starting point. [[File:Skinfold-4.jpg|none|thumb|250px|Accu-measure calipers in action]]=Body Fat Scales=''Main article: [[Body Fat Scales]]''
==Body Fat Scales==These Bioelectrical Impedance Analysis (BIA) scales use an imperceptible electrical signal to calculate the amount of water in the body. From this Total Body Water (TBW), it is possible to estimate body fat. This makes these scales quick and easy to use, but there and the accuracy is limited. The level of hydration has a significant impact on the reading, so readings need to be taken at the same time of day with the same level of hydration. I categorize these scales into three types. ===Lower Body Only===Most body fat scales have electrodes only on that measure from the hands and feet, so the electric current only goes from one foot to the otheris quite reasonable. This only measures I recommend the lower part of the bodyOmron HBF-510, not the whole body. Over the years I have found these scales to be near useless; an increase in weight showed was reported disproportionately as fat when other measures show fat levels stayed constant or dropped. I have the Tanita BF680 which retails for about $60-$65 on [http://www.amazon.com/TanitaOmron-BF680HBF-Scale510W-Composition-Monitor-AthleticScale/dp/B000094ZGHB001IV61J4 Amazon.com].[[File:Omron HBF-510.jpg|none|thumb|200px|$60The most cost effective body fat scale, the Omron HBF-510.]]=Skulpt=''Main article: [[Skulpt]]. ''
Skulpt uses a similar principle to body fat scales, sending an imperceptible electrical current through the skin. Instead of measuring overall body fat through 2 or 4 electrodes on your limbs, Skulpt uses 12 electrodes close together to measure body fat over an area of about 2" x 3" (5cm x 8cm). You then use the sensor up to 24 different body locations. This provides more information about body fat in specific locations, and I found a reasonable agreement with DEXA. The sensor will also evaluate "muscle quality", an approach that seems to have a relatively good scientific basis.<gallery widths=300px heights=300px class="center"><gallery>File:Skulpt.jpg| The Skulpt deviceFile:Skulpt App (3).png| A screen shot from the Skulpt app</gallery>=BOD POD=This is a chamber that works out your body volume accurately. Given the volume and weight you have the density, from which you can estimate body composition. This is the same principle used in underwater weighing, but far less unpleasant. The test costs about $25 at a gym, which makes it expensive to use regularly. There are two types of BOD POD, a recreational and a research model; The recreational model is used by many gyms and estimates lung function, whereas the research model actually measures lung volume. I found the BOD POD quick and easy, but the combination of the cost and the trip to a gym makes it tricky to use on a frequent basis. See http://ecxwww.images-amazonbodpod.com/images/for more details. <gallery widths=300px heights=200px caption="Bodpod">File:Bodpod open closed.jpg|The shows the Bodpod open and closed, which gives a sense of the size. If you're claustrophobic the bodpod may be oppressively small but for most people it should be fine.File:Bodpod lung test.jpg|This image shows the lung testing action. The bodpod I/41CNM5C5HSLused did not have this lung adapter._SS400_File:Bodpod schematic.jpg|this schematic gives a sense of how bodpod works.</gallery>=DEXA=''Main article: [[DEXA]]''
===Full Body BIA Scales===These scales also use BIA, but have electrodes on the hands as well as the feet, giving a measure across Different tissues in the whole body. In my experience, these scales show changes in body fat far better than the BIA scales that read from the feet only. I have the Omron HBFabsorb different frequencies of X-510 which retail for [http://wwwRays at different levels.amazon.com/OmronThis technique (Deal-HBFEnergy X-510W-Composition-Monitor-Scale/dp/B001IV61J4|$60]. http://ecx.images-amazon.com/images/I/41yvY8JWRdL._SS500_.jpg ===Segmental Body Fat Scales===The latest Tanita scales use Ray Absorpiometry) uses two frequencies of electrical signal X-Rays and use electrodes for looks at the hands and feet. I have not tried these scales as they are expensive (~$300)different absorption to work out body fat. ==BOD POD==This is the current 'gold standard' for clinical body fat measurement and provides a chamber that works out your detailed breakdown of body volume accurately. Given the volume fat and weight you have lean tissue in different areas of the density, from which you can estimate body composition. The test costs about $25 at a gym, which makes it expensive to use regularly [[File:DEXA page 1. I believe there are two types of BOD POD, a recreational and a research model. The recreational model jpg|none|thumb|x300px|This is used by many gyms and estimates lung function, whereas the research model actually measures lung volume. I found the BOD POD quick and easy, but requires a trip to first page of a gym. The cost means DEXA report that I do not have a sense gives an overview of how the reading changes over time, and its correlation with other techniquesbody fat composition. ]]==Underwater Weighing==
This used to be the 'gold standard' of body fat measurement. The technique involves being weighed on dry ground and then again underwater having breathed out as much as possible. This gives a value of density, so it should have similar accuracy as the BOD POD, but is more expensive and unpleasant. I have not tried this technique.
==DEXA==Different tissues in the body absorb different frequencies of X-Rays at different levels. This technique (Deal-Energy X-Ray Absorpiometry) uses two frequencies of X-Rays and looks at the different absorption to work out body fat. This is the current 'gold standard' and I believe it will show the distribution of body fat as well as the level. I have not found anywhere locally that provides DEXA. ==Alternatives to Measurement==
These approaches can give some hint about your body fat, but are no substitute for a real measurement.
===Waist to Hips Ratio===
This does not directly measure body fat, but is a crude measure of health. A ratio of 0.7 for women and 0.9 for men is correlated with good health. This is a crude measure, but can be useful for an initial evaluation.
===Body Mass Index===
This is a simple figure based on your height and weight, and gives no real indication of body fat. If you are overweight it can give a sense of your health risk, but overall it's quite useless.
===Mirror===
Looking at yourself in a mirror is a simple method that can give a sense of body fat. Obviously there is no numerical quantity to this test, but it's cheap and easy.
===Abdominal Muscle Definition===If your body fat is low enough, the definition in your abdominal [[Muscle|muscles ]] (six pack) can be used to monitor body fat changes.There is no specific body fat percentage for having a six-pack, but the common thought is that you need to be 12-8% for men and 18-14 for women.[[Category:Beginners]][[Category:Training]][[Category:Nutrition]][[Category:Weight]][[Category:Ketogenic]][[Category:Review]]
