Measuring your body fat levels is one of the best ways to keep track of your progress and make sure you are moving in the right direction towards your goals. Although there are many ways to measure your body fat percentage none of them are fool proof and they all have their pros and cons which are mainly related to their accuracy and how much they cost. When choosing a method for measuring the amount of fat that your body is made up of there will usually have to be a trade-off between accuracy and the amount of money you are willing to spend.
We will now have a look at some of the best methods out there for finding out how fat you really are!
Using Measuring Tape to Keep Track of Your Fat Loss
This is the most basic method and probably the cheapest. If you can find a regular tape measure laying around the house it won’t even cost you a thing. But as with most things that are free it isn’t necessarily the best way. The method is to simply measure your body at certain points such as your chest, belly and arms and then compare the measurements over set periods of time.
While this method is practically free and very easy to do it can give misleading results if you are also training with weights because as you add muscle the measurements might start to go up as you get bigger even though you have less fat. Perhaps this method is best used for those who are very overweight and are only initially training for fat loss rather than adding muscle.
Calculating Your Body Fat Levels with Skin Fold Calipers
This tool measures the fat under your skin at various points around the body by pinching the excess skin and fat to give you an overall reading of your body fat percentage. You need to take the measurements at specific points on your body and ensure you are taking the readings from the same points each time you use the calipers. The good news is that calipers are cheap to buy and are fairly easy to use if you know what you are doing. The bad news is that unless you have read the instructions fully then the chances of you getting an accurate reading are slim. But when it comes down to cost versus accuracy these are probably the best of the bunch.
Digital Body Fat Scales
These are like your regular bathroom scales except that they can also measure your body composition including how much of your body consists of fat: i.e. your body fat percentage. By sending an electrical current around your body they can measure how much resistance it faces which is caused by the fat in your body. They cost more than calipers but are much easier to use and read as you just stand on them and check the display but their results aren’t the most accurate and their calculations can vary depending on many factors such as hydration levels and how much of the body they measure. This makes them difficult to get an accurate reading on or track your progress reliably.
Ultrasound Body Composition Measurement Tool
Now we are moving into the more advanced technology which can give much more accurate readings but with accuracy comes a higher price and ultrasound body composition measurements tools like the BodyMetrix Personal are no exception. They are very simple to use as you just hold the handheld device and move it over the body where it will use ultrasound to record the thickness of fat or muscle anywhere on the body. The recordings are then uploaded to your computer where the calculations will be made and then the data will be presented to you using graphs and other methods. You get lots of different data from these devices such as your weight, your body mass index, your basal metabolic rate (BMR).
If you are doing any kind of personal training this is a great tool to have as you can give your clients loads of great information about their bodies and the progress they are making under your expert tutelage. Even if you are just a keen trainer they are worth a look as they are the best way to take readings and remove the element of human error.
Which One is Best For You?
It is likely that your budget will determine which option you go for as although the Ultrasound measuring tool is the best it is considerably more expensive than the calipers which deliver great results if they are used correctly. If you want to impress your clients then you might be able to justify the high price of the BodyMetrix Personal Ultrasound tool but if a simple body fat percentage reading will suffice then we recommend you get a pair of calipers.
To view the current best-selling calipers click here now.
If you want to start doing cardio training at home in order to help you meet your goals of improving your fitness levels, losing weight or just generally increasing your vitality then getting a piece of home cardio equipment should be at the top of your list.
If your idea of a relaxing evening doesn’t involve going to the gym and pounding away on the treadmills or exercise bikes then you can still achieve your fitness goals of losing fat and getting in shape without ever setting foot in a gym or leaving the house.
Cardio training is an excellent way to improve your fitness levels which has great health benefits but it is also an ideal way to burn off those calories. Doing a cardio session in the evening after a hard day at work can be quite difficult to get motivated for but if you combine it with watching your favorite film or TV show then it can make it much more tolerable. If you are watching something engrossing then you might even forget you are doing any exercise at all! If you pick a show that it a set amount of time then you can workout alongside it and be sure you get your allotted amount of exercise in. Pick a 30 minute show for a quick workout and something lengthier for a more thorough workout. But what equipment do you need to get in a cardio workout in front of the TV?
The mini exercise bike is perhaps the archetypal piece of home workout equipment for those who want to get in a home cardio session while doing something else such as working at their desk or sitting in front of the television. Due to their relatively low cost and small size they aren’t a large investment in terms of cost or space requirements and they can easily be stored away when not in use. They are very simple to operate and don’t require any setup once they have been initially assembled. This means you can quickly whip out your mini exercise bike when you decide it’s time for a workout and get straight to work without having to fiddle with any settings or additional equipment. You can either sit on your sofa or settee and place this piece of small exercise equipment in front of you or you can use it while sitting at a desk with the mini stationary bike at your feet under the desk. These mini exercise bikes can also be used to train your arms if you place them on a desk or table but for the best results we recommend you operate them with your legs but it is nice to have an extra option for your workouts. These products would make a great choice for someone who works at a desk all day and would like to burn off calories while they work as well as being perhaps the perfect accessories for a productive evening of television viewing.
When most people start working out their initial goal is to “lose weight” but this phrase can be misleading as what their actual goal is is to lose fat. In fact they might not even really want to lose any weight at all!
Use a tape measure to measure the key parts of your body. Choose the main areas of your body you think that would give you a good indication of whether you are losing fat or not such as your belly, hips, thighs and upper arms. Make sure you measure yourself in exactly the same positions each time. A good idea is to measure yourself at the widest point, so for your belly find where you are the biggest and measure there each time. Do this once a month to allow enough time to pass for there to be a noticeable change and don’t get despondent if there isn’t a change as when it comes to getting in shape patience is definitely a virtue. If you are doing weight training as well as cardio which you really should be as it is 
Take a photo of yourself at regular intervals to record the change in your body’s composition. If you are quite overweight then at first you will notice your fat deposits starting to reduce in size and visibility and then once you get to a low body fat percentage which could be less than 20% for men and maybe under 30% for women you will then see some muscle tone and definition start to become visible. This is where your weight loss might start to slow but do not worry! This means you are still losing fat but are gaining lean mass or muscle which will keep your weight level or even increasing but will result in a great new look which is toned, healthy and athletic looking. Try to ensure you take the photo in the same place such as the bathroom or the changing rooms at the gym to keep it consistent as different lighting and positions can make it harder to determine if there are any changes from photo to photo. I wish I started doing this when I first decided to get in shape as it can be a great motivator for you to see how far you’ve come and when you don’t feel like going to the gym a quick look at the photos of yourself looking fat and out of shape can give you that 
Measuring your body fat is probably the best way to keep track of your fat loss progress but it is also quite tricky to do, especially by yourself. The cheapest and easiest way to get a measurement is to use a pair of 
Undoubtedly the hardest part of reaching your goals whether they are losing weight, getting fit, increasing your strength or putting on some muscle is staying motivated for long enough to keep on training or eating the right foods.
If your goal is to lose weight or put on some quality muscle mass then take a photo of yourself now or find one of you looking less than flattering and pin that image up around the house. I am currently using a photo of me from a holiday a while ago on the beach with my top off looking larger than I thought I was! I’ve set this image as my computers desktop background and also printed a copy out and stuck it on the fridge. This means when I am on the computer and look at the desktop or press the alt and tabs keys to scroll through the open windows I get to see myself at my worst.
Most people have some idea of how they want to look when they have reached their goals and if you need motivation to lose weight or gain some muscle then this fitness motivational tip works wonders. When you are scheduled to go to the gym but just don’t have the drive or motivation to set off simply fire up Google Image search and type in something like 
Once you speak your goals out loud and tell other people about them they become real and take on a life of their own. At worst no one will be that interested but at least the goal has now been spoken and it will motivate you on to reach it now that other people know about it. By sharing your goals you might just get someone interested enough to keep checking on your progress to see how you are doing. Having someone on your back and keeping an eye on you can really help you stay motivated when you don’t feel like training or skipping that extra slice of cake.
This might sound a bit airy fairy but it is still worth a try and keeps you in a positive state of mind which is very important. If your goal is to lose weight and no longer be fat don’t focus on how you hate being fat but focus on how great it will be when you are thinner. If you want to lift heavier weights don’t focus on how much you can lift now but focus on how much weight you want to lift. This goes for other things too. If you want more money then don’t say to yourself “I don’t want to be poor” but say “I want to be rich”. Just thinking about negative words like fat, weak or poor will put you into a negative state of mind which will zap you of your motivation. Make sure you goals are positive such as:
There is nothing like a bit of instant gratification to keep you on the straight and narrow and when it comes to workout motivational tips there is no exception. Set mini goals and targets such as hitting a certain weight on the scales, reaching a specific dress size or doing a set number of workouts in a week whether that means hitting the gym or working out at home. Make sure your goals are specific and that you know when they are reached and not vague targets like ‘eat healthy food this week’ ‘go to the gym as much as possible’ or ‘look good naked’. Those are all subjective and you can talk yourself into thinking you have met them when perhaps you haven’t. Keep the goals specific!
Having some money on the line is a great motivator for all sorts of goals, targets and objectives. If I told you to go to the gym every day for a year you’d probably tell me that that was impossible for you as you are far too busy and couldn’t possibly spare the time. If I told you I’d give you a million dollars if you went to the gym every day for a year you’d magically find the time. Well I’m sorry to break it to you but I’m not going to offer you any money and I don’t think anyone else will. But having a friendly bet with a friend that you can reach a certain goal should keep you motivated to lose weight or get faster, bigger or stronger. You can challenge each other to both meet a goal or you can be the only one with a goal and make it a simple bet: I bet you I can do 100 press-ups by Christmas. Again, make sure the goal is specific so there is no room for your partner to weasel their way out of it.
Find a local event that matches you goals and sign up for it. If you goal is to run faster then sign up for a running race. If you want to get toned and in shape then sign up for a wet t-shirt contest. Make sure the event or competition is related to your goal so you are working not only towards your goal but to avoiding public humiliation at the event you have registered for.
If you just can’t get yourself down the gym and these motivational tips did nothing for you and you still need motivation to lose weight or get in shape then hand over some of your hard earned cash for a personal trainer. Knowing there is someone waiting for you to arrive and will call you up when you don’t make an appearance at the gym should keep even the most unmotivated people focused on the task in hand. Plus the amount of money you will lose by not showing up will be an extra motivating factor.
