The Secret To How Those Ripped Folks Measure Body Fat

Weight scales, height/weight calculators, and measuring tape.

Which of these work?  How can I lose weight, but still feel fat?  How can I work out and not lose a pound?

Maybe we are asking the wrong questions. (wooo…creepy)

The real question is, are we even using the right tool? (ahhh…deep seeds of doubt!)

What the Sexy People Use

So you see those athletes, those models, those ripped neighbors that look amazing.  How do those jerks do it!?!?

There are several methods they use, and guess what…you are cool enough to use them too.

The important factor as we have talked about is measuring percent body fat and not weight.  This means no weight scale.

So the question now is, how can use to measure your body fat percentage?

In the last post, where we recommended gettin’ your geek on, I gave some formulas, mind-blowing examples and a body fat chart with a large dose of awesome humor.  These are the great way to measure the numbers, but you need the tools in order to do the nerdy calculations. These next few types of tools are ones you should probably stay away from.

Nothing like grabbing a chunk of fat

Simple, Inaccurate Methods

In this post I am going to dive in deeper on some of the methods that you can use to measure body fat.  I am going to focus on three methods that I feel are the most accurate.  There are archaic methods like the Body Mass Index or Height/Weight test.  The Army Fitness Calculator is also similar in nature.  The bottom line is that they are shaky at best.

All of these methods are examples of simple online body fat calculators that you can find easily and anywhere with a Google search, but they aren’t very accurate.  They might be ways to look on how to measure body fat fast, but not ways on how to measure body fat right.

Complicated, Pricey Methods

There are several expensive and complex methods such as Bio-Electric Impedance Analysis, Infared, and Circumference and Anthropometric.  We aren’t going to touch those. They even sound complicated without even looking at them.

On top of this there are accuracy issues with all of them as well.  I am going to focus on three methods that you can use effectively and truly measure results.  One of which will be easy for you to do in the comfort of your home.

Three Body Fat Measuring Tools To Use

If you are a person in good shape and you take fitness seriously, then there is a pretty high chance you are using one of these three tools.  On top of that, those washboard abs came because of consistent measurements using these tools on a weekly or bi-weekly basis.

Hydrostatic Underwater Weighing

This one is probably the most involved of the three.  The hydrostatic device requires the person to sit in a chair and be dunked in a tank of water.  Based on how high you float shows your percent body fat.  Since fat floats more than muscle, the more you float, the higher the percent of fat.

There are a few challenges with the system as it doesn’t take into account bone density and that will vary by race, age, and sex.  Also breathing will impact your measurement.  Depending on how much air you actually blow out, it will impact how high you float.

While being more effective than other tools, it is rather expensive and done mostly at universities.  This means you have to find a post-secondary institution near your place, schedule a time, and prepare to get wet.  It is worth it, but maybe not the test that is easy to use on a weekly or bi-weekly basis.

This can be one of the most effective ways to get an accurate body fat percentage.

Bod Pod

The Bod Pod uses a similar method, but based on pressure of air instead of water.  The Bod Pod is an egg-shaped plastic chamber that a person sits in to measure the volume of their body composition.  Based on the pressure in the chamber, the pod can determine a person’s percent body fat.

Also a person’s mass is measured based on an accompanying weight scale.  The mass from the scale divided by the volume from the pod gives you the bone density of the individual. The bone density gives the necessary figures to calculate body fat vs. lean muscle mass.  Don’t worry you won’t have to do the math.  You just have to stand on a scale, and then sit in the pod for a minute.

Again this doesn’t take into account different bone densities of different races, sex, or age.  The Bod Pod is usually done at universities and is rather inexpensive compared to the underwater weighing.  Yeah you have to schedule and go, but for some reason it always seems easier to me than the underwater weighing.

This little guy can be an easy way for you to measure your progress.

Skinfold Testing

Skinfold testing is done by using calipers to pinch your skin and fat.  It measures your fat in millimeters in several areas of your body to figure out your body fat.  Most of your fat is stored right below your skin.  Now that isn’t always the case since essential fat is also stored around and in major organs, but it will give you a very good estimate.

If you have a friend or family member that you trust prodding you (may need a safety word), then you can have them measure your flub for you.  Nothing says true love like someone pinching your fat.

It would be ideal to have a professional do it (I think you can get a college degree for pinching skin) or someone experienced doing it.  This helps work against human error that can happen in self-measurements or having drunk friends try to do it.  If you are looking for a brand, then I recommend Slimguide.  It is a well-known brand that is often used and is fairly accurate.

If you are looking for a version that you can measure on yourself, then I would recommend Accu-Measure.  Any brand you use, make sure that it has 3-4 areas to measure fat.  That is usually sufficient enough to get a solid estimate of how soft you are.

This is a great way to learn how to measure your body fat percentage.  I am sure this is on your bucket list.

What is the Most Accurate Method?

Now with all of these methods there will be concern about the accuracy of these methods and rightfully so.  The truth is that no method will be 100% perfect unless a scientist can cut you open.  I don’t think anyone is game for that on a weekly basis, but I could be wrong.

The purpose here is to see progress.  So whatever method you use, keep using that same method.  Often the error comes not from the mechanism, but from the operator.  In fact, that is usually the major reason for error, especially when talking about Skinfold Testing.  This makes Skinfold testing probably the most inaccurate of the three, while still the most accessible version.  The Skinfold test is the best way to learn how to measure body fat cheap.  The Bod Pod would be the most accurate in my mind, but you need to be willing to schedule the time needed to make the trip out to a local higher ed institution.  If you are game for that, then get ready to strut your stuff in some tight underwear and a skull cap.

If all else fails, you can get some measuring tape and weekly figure out the size of your arms, chest, hips, waist, and thighs in inches. Not ideal, but at least another decent option.

The bottom line is be consistent and measure weekly or bi-weekly with the same tool. It all comes back to making progress and that each day, week, and month you are getting in better shape and making the tweaks you need to in order to get in better shape.  So get off the computer and start measuring like all those other attractive people.