When you start your fitness program, you should take several measurements. At minimum, these should include your weight, your bodyfat reading, and your waist circumference.
There are several ways of obtaining bodyfat readings, ranging from hand-held calipers to water submersion pods. I prefer calipers. You can have somebody at a local health club do it, or you can follow the directions below. Used correctly, they allow you to monitor your own progress nicely. True, there are "bioelectrical impedance" devices that pass electrical currents through your hands or the bottom of your foot. But the measurements you'll get will vary wildly throughout the day. So while they're "objective" in the sense of giving you an exact number, they're not very consistent and require very specific conditions to be reliable.
You may wonder how it's possible to estimate bodyfat percentages just by measuring from one or two sites on your body. The reason is that the thickness of human bodyfat layers is relatively proportional. While the fat layer over the abdomen is generally thicker than the fat layer over the tricep, when you gain weight, the new fat distributes itself roughly proportional to how the existing fat is distributed. Similarly, when you lose fat, it comes off in sheets, like an onion. You cannot, cannot "spot reduce" the fat from a particular area of the body by working it more aggressively. You can certainly develop the muscles in that area through focused intensity, but fat comes off evenly from the body.
How to use skinfold calipers, step-by-step
With your right hand, pinch the skin on the knucle of your left middle finger. Really. Look at it carefully - that's a skinfold. just 2 layers of skin over each other.
Alright, now turn your left hand over, and pinch the lower third of your middle finger (the fleshy part at the bottom). That's *not* a skinfold - there's too much tension in the skin to get a true layer-over-layer fold, so you're catching all sorts of tissue in-between.
Now go to your waist, in a straight line up from your right leg and above the tip of your hipbone, and grab as much as you can of that love-handle with your whole left hand. That's *not* a skinfold either - you're catching a lot of tissue in between, and you don't have a true layer-over-layer fold.
Finally, take left thumb, and either your forefinger or the first 2 fingers, and pinch that love handle again. Now pull it outward away from your body, and wiggle it between your fingers for a second. Still holding that fold firmly, take the jaws of your caliper and set them about a half-inch from your fingers, and close the calipers. Hold the calipers alongside your waist like you're reaching for your 6-gun, rather than at a 90 degree angle to your body. You now have a skin fold between the calipers, and even if you try that 3 or 4 times, you should still get roughly the same reading. You'll get a slightly different reading if you do the left side of your body rather than the right, but the difference should be pretty consistent. You've just taken your "suprailiac" reading.
Teraz kliknij ponizej, skrypt zapyta Cie o dane i o wartosc jaka uzyskales za pomocą powyzszego sposobu a otrzymasz ile % tkanki tluszczowej masz w organizmie.
http://www.hussman.org/fitness/caliper.htm
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