Why should we measure the percentage of fats in our body?
- Frequently the changes in the weight are at the expense of the pure muscle mass and not of the adipose tissue. The muscle mass is metabolically active, the fats are as a storehouse, which we store energy in but the storehouse itself does not expend it.
- The superfluous body fat exerts adverse impact over the capability for implementation of physical activity.
- The superfluous quantity of fats in the body exerts adverse impact over the cardiovascular system, changes the levels and the reception of a number of hormones, deteriorates the esthetics of the appearance and lowers vitality.
- The measurement of the weight in kilograms is not a sufficient indicator to provide a quite accurate evaluation of one’s health and physical fitness as it does not make any difference between the kilograms of fats and the kilograms of muscle mass.
There are most diversified methods for measurement of the fats in the body:
With caliper – it is measured by nipping skin folds in various parts of the body, usually between 7 and 15. The weight are taken and
the results are filled up in the formula at the bottom* and the percentage of subcutaneous fats is calculated. This is not only one of the oldest methods but also one of the most accurate ones. The accuracy of measurement with caliper is 0,5 mm and if it is correctly made, it may provide us with very precise results. The only thing you need is to have a caliper.
Method of the bioelectrical impedance resistance (electronic measurement) – this is a very frequently encountered method for measurement of fats. It is realized by means of apparatuses which conduct weak electrical current through the body. The apparatus registers the resistance of the tissues in conformity with their water contents and provides information about the percentage of the adipose tissue. Some of these apparatuses make a complex analysis of the body and provide information about: water contents, pure muscle mass, basic metabolism, Body Mass Index and so on. This method is not very accurate because the resistance of the electrical impulse in the body depends on the degree of hydration, the availability and the kind of mineral salts, sodium, potassium and so on, the resistance and the humidity of the skin itself, the percentage of glycogen accumulated in the muscles etc.
Method using the Body Mass Index (BMI) – This is an indicator which uses the height and the weight of a person to calculate the fats in the body. This method is not accurate because it takes solely the height and the weight as initial data. It was developed as a rough guide to be used solely at life insurances and it does not have application with people actively going in for sports.
Underwater measurement of the weight – an exceptionally accurate and reliable method, which unfortunately requires conditions which are inapplicable in daily life, it is used in clinics and specialized sports laboratorie.
DEXA scanning – This is considered as an accurate method as in fact it represents an X-Ray photograph of the body with two kinds of X-Rays, which provides detailed information about adipose tissue, not only subcutaneously but also in depth, intramuscularly and viscerally. A graphic image with the location of the fats is obtained. This is an avant-garde very expensive method which is also accessible in specialized laboratories and medical centers.
Measurement of the volume of air which the body displaces – a method very similar to underwater measurement which again requires expensive and specialized apparatuses.
There are various sites which have calculators and explanations how to make measurements in home conditions as well.
The method I propose to you to measure yourselves most accurately in home conditions resembles the method with a caliper. For the purpose we need a ruler and a pin. We take hold of the skin fold so that we could separate it well from the muscle and fix it. We do not press too tightly so as to smash it but well enough to separate it. We place the ruler over it and write down the result in the following formula:
*Percentage of fats = (the sum of skin folds in mm) x 27 Of the fats
(weight in kg) : 0,454
My name is Valentin Petkov. I have been dealing with fitness and bodybuilding more than 15 years. I have been dealing since 2002 with competition activities. My greatest achievements in competitive plan are one World Cup and two European. I became champion of Bulgaria 9 times in different categories. I have prepared and are currently working with athletes from different sports. And also I have helped hundreds of people to live a healthy and fulfilling life. I think, there is nothing in the human body, that is foreign to me. If you want to change the way you look and feel, or you want to achieve sports results, you need advice related to nutrition and exercise, or just you want to live a healthy lifestyle and you give the best of yourself, I promise you, that we will achieve everything you are striving together.I don't promise it would be easy, but I know, that there is nothing better than feeling of accomplishment.