I recently purchased the fat track II digital calipers(recommended on Johnka's site) to track my progress. I've read this article for location and some tips:
And I'm still getting quite a range when I do the test (16-20%). Any tips for consistency?
Also I'm not sure how I can tell if I have muscle in the fold, for example. Do I make sure I flex before pinching? My tricep is the trickiest in that matter (ab is a little more obvious [img]smile.gif[/img] ). Do I just need to practice the sites until I get measurements that are reasonably close?
As will hydration levels. I have the same calipers and you will get some variance. Try to be as consistent as possible - practice and familiarity will help with this. With doing it yourself, stick to the 3 site method - trying to do 7 is pretty impossible (unless you have an extra arm growing out of your back).
Quote:
Originally posted by cappuccino: Do I just need to practice the sites until I get measurements that are reasonably close?
Hi Capp, I can't add much to what the others have already said, but you'll get the hang of it. It's also important to do it at the same time every day for consistency. Do it right when you wake up, because if you do it after a workout you'll get larger folds.
I grab the fold by tensing my muscle, pinching the skin, and then relaxing so you can feel the muscle slip out of your fingers leaving the old adipose behind. Then slip the calipers right beside your fingers and roll your thumb onto the button.
Originally posted by Kaiser:
With doing it yourself, stick to the 3 site method - trying to do 7 is pretty impossible (unless you have an extra arm growing out of your back).
How'd you know about that?? Honestly it comes in handy at times, but is mostly awkward. Also why I've never posted pics from that angle.
Thanks guys, this will help. Will give it a try tomorrow morning.
Yea for caliper newbie buddies! I thought it would be more accurate than the BIA scale, but it's awfully finicky this way!
OG..these calipers beep when the reading is ready. It takes a little pressure but not much.
Originally posted by Johnka: I grab the fold by tensing my muscle, pinching the skin, and then relaxing so you can feel the muscle slip out of your fingers leaving the old adipose behind. Then slip the calipers right beside your fingers and roll your thumb onto the button.
You must not pinch on your stomach or upper body, because from the look of the pictures, you would get a 0% rating.
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Originally posted by cappuccino:
[QB]How'd you know about that?? Honestly it comes in handy at times, but is mostly awkward. Also why I've never posted pics from that angle.
Why'd you think I picked you out to go rafting? You could row and steer at the same time.
Kaiser, You should see me on the climbing wall too. It really helps with my balance.
OG--yeah same here. And I'm not positive I have the patience to study the sites that well. Of course I figure I've got it mastered when it's a *good* reading, but keep trying after a not so good one [img]smile.gif[/img]
Yea for caliper newbie buddies! I thought it would be more accurate than the BIA scale, but it's awfully finicky this way!
That's the same reason I got the calipers. I know I should wait until the morning, but how I can I let them sit all night?
It is a little tougher to do consistently than I thought. I am getting readings between 11.2 and 8.5. I'll try again in the morning and see what I get. Right now, it's time to lift.
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I haven't used mine a ton lately. But I did have fun when my mom & sister came over and we had a measuring party on afternoon. It was accurate enough for them, but there was no subjectivity involved when I took their measures.
If you do get them, I recommend not buying directly from the retailer's site. I found the same ones about $20 cheaper after googling.
As Capp and OG have already stated, the more you use them the easier it is to get consistent readings. I have found them to be much more accurate than the BAI scale.
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When getting started, do the entire process three times over. The one in the middle will probably be the most accurate.
If it comes out 16, 17, and 20, you're probably at 17. Taking an average doesn't work because if you really mess up one of the measurements, the average will be way off.
When you get good enough so that it's almost always the same number, you probably don't need to do it three times over.
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I just ordered my calipers. I hope it was a well spent 30 bucks. I used to use accu-measure calipers and they were always WAY off. But I need a more accurate method than bia scale.
I studied this thread, the t-nation link, and the booklet that came with the calipers today and measured the 3 site specific areas and came up with 8.6, 8.6, 7.8 bf %'s. I waited two minutes between each measuring session. I then went back a half hour later and did it again and came up with 8.4, 8.6, and 8.6 bf %'s. So I think I am about ready to end my bf cutting phase. I don't know how accurate that is, www.mybodycomp.com lists me as 11%. The fancy high caliber BIA at the gym I work at measures me at 8.5-9%. Here is my pic anyway as a form of varification.
I don't have well defined abdominals which is suprising if I were to actually be that low of bf. This may be my complete lack of ab training but I don't know. The first four are vaguely visible in a very washed out way, the picture is on the blury side so that sucks. But I think I'm pretty lean anway, my goal was 10%.
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