Most people track their weight gain or weight loss by the numbers on a scale.  Imagine this scenario: you weigh yourself but to your horror, the scale shows 160lbs.  Stop right there!  Let’s go on a field trip to the moon.  Once on the moon you jump on the scale, and obviously, you weigh less.  Did your appearance change? Do your clothes fit better? What is the reason for this, if the scale shows a lower number?  The fact is a scale measures your body under the control of gravity. It can’t distinguish if you’re losing water, muscle (which diets do quite effectively), or fat.  So why judge your progress on something that can’t possibly tell you how much fat you’ve lost?

At this point it seems the right thing to do is to have your body composition measured (body fat percentage). Well, hold on a second. The problem with body composition tests is that they’re not 100% accurate. Don’t misunderstand; skin fold measurements can be extremely valuable in helping you track both how much fat you’ve lost and how much muscle you’ve gained. Frankly, the only way to get a reading that is 100% accurate, which is obviously not recommended for these purposes, is to get an autopsy. With any other method, you will run into some margin of error. 

            That is why it’s important not to get focused on the exact percentage you get. What this will do is give you a baseline measurement for comparison. For example, Tom is placed on the scale and weighs 185lbs. But didn’t we say earlier that scales are inaccurate? Bear with me for a moment. Then Tom has a skin fold measurement done, and is estimated to have 23% body fat. Six weeks later, Tom comes back and is measured again (by the same tester, to insure consistency) and has come down to 182lbs with a body fat percentage of 20%. At first glance Tom has only lost 3lbs in six weeks. However, after doing some calculations from his first visit (bodyweight x body fat % = 42.5 lbs of body fat Tom was carrying), he now has 36lbs of fat tissue. So, while he has only lost 3lbs on the scale, Tim has actually lost 6.5lbs of fat while gaining 3.5lbs of muscle. Why is this important? The fat on the body is burned through muscle; therefore this helped Tom successfully achieve long-term fat loss.

            There are various methods of body fat testing. Each one has its advantages and disadvantages. The one most valued by qualified trainers is the skin fold caliper. This is a device that acts like a pincher to measure the thickness of the skin fold. When done by the same tester, it has a high level of consistency. Our aim is a consistent way to track progress.  We’ve mentioned that using the same tester is important in these situations. This is simply because different people will measure you differently. That, by no fault of their own, is human error. We’d like to keep your margin of error as minimal as possible, hence the consistency of using the same tester.

            Another popular method is a handheld device or scale that sends electric pulses through the body (electrical impedance). Electricity travels faster through water than fat. Since muscle is predominantly water, the faster the signal returns the lower the reading. However, consistency and accuracy are definitely a concern since hydration levels, sodium intake, and distribution of fat can alter readings from one test to another.

            Hydrostatic weighing is considered the “gold standard” for body fat testing. However, this is often an impractical approach. Basically, this process involves sitting in a pod-like seat, and being dunked under water. You are then asked to try and expel all of the air from your lungs and hold. This can be a frightening experience for some people.  The error lies in the fact that not all of the air can possibly be expelled from your body, since you will still have air in your digestive tract. In addition, it can be difficult to gain access to such a facility and its equipment.

            The most important thing to remember is never to rely solely on the scale to judge progress. It can’t possibly distinguish between water, muscle, or fat. Have a qualified trainer perform skin fold measurements, preferably from several sites on the body. Once you have your baseline measurement you now have an excellent, and more consistent, means by which to track your progress.

FXU

FXU

Mark Shields

Mark Shields

Mark Shields has a B.S in Exercise Science and specializes in those seeking fat loss. He was Sport-Fit’s 1st Annual Biggest Loser Trainer for the Overall & Group Winners. You can find more free articles at his site www.fitnessxpressu.com.

Tagged with: • • • • • • • • • • • • • • •

Filed under: Fitness

Like this post? Subscribe to my RSS feed and get loads more!