No, seriously, there is no ABSOLUTE. You can get calipers done by a trained person. You can get a bod pod done, if you have one in your area. You can do the underwater dunking if you have that available to you. You can get a dexa scan (expensieve). You can get a bioimpedence reading, though I find those pretty unreliable. Or, you can just go by your measurements and how you look.
I have a Tanita brand scale. I love it and it really keeps me on track!! It gives me my weight and body fat % and water % i also have a equasion (sp?) that turns those numbers in to pounds which is scary to see!!
If you call around to medical diagnostic centers, many offer DXA body fat scan without a doctor's referral. It's a dual x-ray scan that is also used to measure bone density, but it's one of the most accurate ways to measure body fat. I had one for $70.
krista, that sucks that your gym won't tell you if you're not training with them. My gym has these hand-held devices to tell you that are always available for use, but I use a Tanita scale I have at home. My work had someone come in from Kaiser during one of their wellness days, with computer device where they put two leads on your bicep and it used infrared light to determine the weight of your skeleton, internal organs, lean muscle, fat and hydration %. (What a wake-up call - my skeleton weighed 2 pounds less than the goal weight I had in my head!) Anyway, the Tanita scale was very close to the numbers from the Kaiser device. I don't expect any home device to be 100% accurate but if I'm using it consistently (same time of day, etc.) than at least it will give me a rough idea of how things are changing.
I'm going for a bod pod scan, as soon as I have time to book an appointment and go sit in a giant egg in my underwear for a few minutes. It's not exactly cheap, but they are probably more affordable in the US.
Or, you can just go by your measurements and how you look.
This is the best route to go, IMO. I have a handheld Omron that's pretty accurate (and cheap - it cost $20 on Amazon). But using measuring tape to gauge progress is the quickest way for me to see if my fat is dropping.
As long as you see a downward trend in numbers, you're doing fine. Don't get too wrapped up in the bf %.
This is the best route to go, IMO. I have a handheld Omron that's pretty accurate (and cheap - it cost $20 on Amazon). But using measuring tape to gauge progress is the quickest way for me to see if my fat is dropping.
As long as you see a downward trend in numbers, you're doing fine. Don't get too wrapped up in the bf %.
I agree; how you look and how you measure are great indicators. Especially if you're doing the workouts as challenging as you can; you'll definitely be building muscle, which "takes up less space under your skin" as Lou says, so you should be losing size while the scale weight stays the same. I gained 20+ pounds with lifting, and wear the same size jeans; I just look a hell of a lot better!
I asked one of the trainers at my gym, and he did it without a sales pitch. I was pretty surprised. I cant believe your gym wont do it for you! that really sucks. I want one of those dunking-water tests, just not sure where to get one...
__________________ Failure is the condiment that gives success its flavor. - Truman Capote
I asked one of the trainers at my gym, and he did it without a sales pitch. I was pretty surprised. I cant believe your gym wont do it for you! that really sucks. I want one of those dunking-water tests, just not sure where to get one...
How did they test it?
Calipers -depend on number of spots pinched & how experienced the trainer is
body fat scan - hit or miss. usually a HUGE miss. I was 4% and I programmed it for myself (correctly!). I'm a chick.
I asked one of the trainers at my gym, and he did it without a sales pitch. I was pretty surprised. I cant believe your gym wont do it for you! that really sucks. I want one of those dunking-water tests, just not sure where to get one...
I agree; how you look and how you measure are great indicators. Especially if you're doing the workouts as challenging as you can; you'll definitely be building muscle, which "takes up less space under your skin" as Lou says, so you should be losing size while the scale weight stays the same. I gained 20+ pounds with lifting, and wear the same size jeans; I just look a hell of a lot better!
Yeah, exactly. I'm just finishing Stage 1 and people have been asking if I've lost weight, but in actuality I've gained 5lbs. I'm already getting leaner and I'm really only beginning. It's still hard not to get bummed when I get on the scale though so I'm staying away from it for a while; I'll be relying on the mirror through Stage 2 to monitor my progress.
and pictures! Sometimes clothes and mirrors don't tell the whole picture.
I swear i saw no changes from stage 3 to stage 5 in the mirror, so I had the hubby take some pictures and suddenly i see the box that the 6 pack will be in later LOL. No but seriously, there is some definition in my abs, you kind of have to squint to see it, but it doesn't show up in the mirror.
Pictures are the best!
and pictures! Sometimes clothes and mirrors don't tell the whole picture.
I swear i saw no changes from stage 3 to stage 5 in the mirror, so I had the hubby take some pictures and suddenly i see the box that the 6 pack will be in later LOL. No but seriously, there is some definition in my abs, you kind of have to squint to see it, but it doesn't show up in the mirror.
Pictures are the best!
Good idea! I got inspired by the "Challenge" threads and meant to take some bra and panty pics for myself before I got too far into the program -- I guess it's still not too late.
Good idea! I got inspired by the "Challenge" threads and meant to take some bra and panty pics for myself before I got too far into the program -- I guess it's still not too late.
Never too late.
I wish I had pictures all the way along showing where I've been, but I don't think I would have even considered the idea early on. I recently got a bikini for pics, but then first one friend and then another who was going to take pics had to reschedule. I'll get them eventually.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
I wish I had pictures all the way along showing where I've been, but I don't think I would have even considered the idea early on. I recently got a bikini for pics, but then first one friend and then another who was going to take pics had to reschedule. I'll get them eventually.
Part of the reason for asking a friend was to use their digital camera. I hadn't considered using mine. (I have an old 35mm AE-1 that I rarely use anymore.)
But after your post I looked up my camera and apparently there is a timer with a 10 second lag that I've never used. I'll have to see if I can hunt up a manual online so I can try it out. I'd think it would still be a pretty clumsy way to take a picture w/out a tripod, but then I'm not aiming for art here so it might be workable.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
I always do my own. I just set it on my dresser, stand back, and there you go!
Sounds like I was making it too complicated. I'm good at that!
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Where did you get your scale and how much was it? Well I asked my old trainer if he would do my body fat percentage and he did. They aren't supposed to, but he's really nice and besides he never checked it at the end of my last training session with him. I've lost 6% since Jan and am now 20%. I only had a few sessions with him so it's all on my own. Since I know about what it is, I'd like to get a better scale to keep track.
Where did you get your scale and how much was it? Well I asked my old trainer if he would do my body fat percentage and he did. They aren't supposed to, but he's really nice and besides he never checked it at the end of my last training session with him. I've lost 6% since Jan and am now 20%. I only had a few sessions with him so it's all on my own. Since I know about what it is, I'd like to get a better scale to keep track.
It would be comparing apples to oranges. If he did calipers and then you start doing bioimpedence......results will be way different. Same thing when different people do the calipers. Best bet would be to trend with the same trainer doing the calipers at the same time of day, every month or so.
OR, you could get a bioimpedence scale or omron, but realize that they aren't the most accurate and they rely heavily on how much water you've had and the results can vary GREATLY if you aren't hydrated the SAME each time you measure. If you can ignore what he did and start fresh with the bioimpedence, I suppose you could use it for TRENDING, but don't rely on the "number" as being accurate.
Why not just get one of them BiggestLoser Weight Scales? I just got one today and it tells the body fat %, weight etc etc I wont say its the most accurate thing on the planet, but hey it gives you an idea.
My measurements are annoying. My arms and legs and back look great (I can see and FEEL a real difference) and I've gained some size in my neck. My hip size has decreased slightly since starting NROL4W, but my waist is the same size (or more). That's the place I wanted to change the most. My clothes don't fit any differently - I had to start buying new clothes since I feel like if I haven't made any progress in a year I need to admit defeat. Anyways, because of my waist measurement my body fat percentage is changing VERY slowly. I will admit that is is moving down, but I'm getting discouraged about making real progress.
I'd love to hear someone tell me that the waist is that last thing to change, but since 'how your clothes fit' is a good way to measure changes, I'll bet that is not the case.
Oh well. I've been hoping my measurement technique was bad so I might try and find another way to keep track of my body fat %.
By the way, I have only gained a couple pounds over a year on this program, so I don't feel like I'm eating poorly.
I'd love to hear someone tell me that the waist is that last thing to change, but since 'how your clothes fit' is a good way to measure changes, I'll bet that is not the case.
If your waist is where you store most of your extra fat, then it makes sense that it will be the last place for a noticeable difference.
It's a rare and lucky person who gains extra fat evenly all over her body. Most of us have a problem area or 2, and it just takes extra effort.
I agree with missjane, it sounds like tackling fat loss is your next step if you want to fit into smaller clothes.
What do you do to focus on fat loss? All I've been exposed to is gaining muscle/strength and weight loss. Is there some formula to achieve loosing just the fat?
By the way, I never used to carry my fat in my stomach. That has only been a problem over the last 2 years or so. It used to be in my hips and thighs, which now look and feel great.
It's all about calories in vs calories out. If you wish to lose fat, you must create a deficit. Track your food diligently. If you lose weight, you are in a deficit. If you gain, you are in a surplus. If you maintain, you are eating at your maintenance level. Losing fat is all about the diet.....not so much the time in the gym.
How do you figure out your body fat percentage?
It's not exactly cheap, but they are probably more affordable in the US.
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