How to calculate the speed of fat mass – XXLNUTRATION

Together with the body weight and the weight you can raise on the bench, the fat mass rate is one of the most popular figures you will feel in the gym. Its legendary state is deserved, because it is truly one of the most decisive figures regarding your physical progress. In fact, a weight increase of 10 kilos is not impressive if it corresponds to a 10% increase in body fat. The same applies to the opposite, because we all know someone who has lost much weight, but who no longer has a gram of muscle mass. But this rate of fat mass, how should you calculate it alone? This is what we will help you do in this blog!

Note: The fat rate rate is not infallible! There are countless ways to measure fat mass speed and some of the most advanced methods are immersing the whole body in a water bath or passing a Dexa scanner. Although these methods are the standard in terms of fat mass rate, they are not perfect. There may always be a slight variation, in order to obtain only a very precise estimate. Your fat mass rate is therefore not as infallible as your body weight. It is therefore clear that the methods described in this blog give you a good indication of your fat mass rate, but that there may be a margin of error of some percent. If you measure yourself several times in a row, there is a good chance that you get 3 different results. A qualified coach who performs the folds of the skin daily will get a better result than you when you keep such a tool for the first time in your hands. Therefore, unless you want to spend a considerable amount to obtain the most precise measures possible, the estimates of this blog are your best choice!

The different methods

In this blog, we will not examine all the known measurement methods. For that? Because it does not bring anything to most people. Today we will examine the best methods that you can use to measure yourself your fat mass rate!

The IMC

The first method, and the simplest, to calculate the fat mass speed is to calculate the IMC. The IMC is the abbreviation of the body mass index, an index showing the relationship between the size and your weight. For non -sporting people, this is an excellent method for determining whether someone is overweight or underweight or to know its ideal weight with respect to its size. The IMC has been widely criticized because it is not always precise and it is true. When you read this sentence, you probably belong to the group of people who produce a lot of bodybuilding and therefore have a muscle mass proportionally more than the average French. Therefore, according to the body mass index, many people are overweight and must lose weight, while they can count their abdominal muscles. It is therefore not the most precise method. However, the researchers found close relationships between BMI and fat mass rate. For most of the population, it is a good guideline. The researchers also admitted that this method has its limits, especially in very light or very heavy people, or as mentioned above, among bodybuilders. Having said that, for non -load -bearing people or beginners in the gym, the IMC can give a good indication of its fat mass rate. You just need little information and you shouldn’t provide special measurement equipment. All you need is a balance! It is therefore a very accessible method to obtain an estimate of the fat mass rate.

The tape meter

The use of BMI has evident limits for the strength athletes who have been training for some time, so what are the other options? Here, the United States Navy comes into play! The American army is an organization in which health and well -being are important for the performance of its employees. Very quickly, the connection has been established with body weight, in particular overweight. For this reason, the American Navy developed in 1984 in its research centers of body fatty fat based on diving weights. They compared the measurements made using a ribbon meter with the results of a much more reliable method and found surprising similarities between the two! This is how the calculator of the body fat of the United States was born. This is a method in which the size, the circumference of the neck and the circumference of the belly entered a calculator to deduce the fat rate. For women, the circumference of the hips is added to this calculation due to the different distribution of the fat mass than men. We are clear: no, this method will not give the most precise reflection of the fat mass rate. With only 2 measured circumferences, obviously you cannot have a complete image of the fat mass rate. However, this method has shown that it is an excellent indication and its consistency is very good. The disadvantage of measuring the folds of the skin is that the accuracy of the measurements is decisive. When measuring a circumference, the risk of error is much lower. To ensure the quality of the measurements, it is particularly useful to use a ribbon that extends. Click here and calculate the fat mass speed with the United States Navy Method, enter your data with «Navy Metro of the Nastro Metro».

Bio-Imphedance

Another well-known method to calculate the fat mass speed is bio-impedancemetry. It is better known as the balance that indicates your percentage of fat in addition to your weight. A simple and practical method to determine the fat mass rate. Unfortunately, there is a serious disadvantage: convenience does not provide precision! The impedancemeter is in the form of a balance or a device held with two hands. The two work in the same way: they emit an electrical impulse and measure the time necessary to reach the other side (leg or arm). The idea behind this measurement is that the body consists of 70% of water and that electricity passes easily. Grasso contains much less water, which makes the passage of electricity more difficult. Therefore, the more fat, the longer the return of the impulse, the greater the rate of fat mass. The theory of this method is excellent, but unfortunately it does not work as well in practice. First of all, the electric impulse will always choose the path of minor resistance. If the water is available rather than the fat path, the fat will be satisfied to be bypassed. In addition, impedancemeters have only 2 electrodes. Or 2 at the feet in the event of a balance or 2 in the hands. Needless to say, these two methods completely ignore half of your body. Therefore, the better they give a very incomplete representation. Finally, the precision of the size in general is simply scarce. The only level of hydration can have a huge impact on the result of the measure. To have fun, weighed before and after an intense cardio session. Your scale will probably tell you that your fat mass rate has increased by several percent. How is it possible? You have lost a lot of liquid, which means that the electrical impulse has difficulty crossing your body, because there is less water. There is therefore relatively more resistance through the body, which translates into a higher measure. Bio-impedance is perhaps the easiest method of measurement. Since everything is done automatically, it seems very «high-tech». Unfortunately, it is accompanied by a low precision. This is why we advise you to look at other methods.

Measurement of skin folds

Finally, the best -known measurement method: measurement of skin folds. Most people have already heard of it and although it may seem that there is only a measure of the folds of the skin, it is not so. There are many methods that evaluate all your percentage of fat on the basis of different points, with different results, of course. But first of all, let’s go back to the essential elements: what is a measure of the folds of the skin? In fact, it is very simple, with a pliers, you enter the skin and fat layer in certain places and the thickness is measured. It is important that the measurement is coherent, that is to say that it is performed exactly in the same way every time. Some recommend that they grab a part of the skin of about 2 to 3 cm and measure this area. Others try to grasp as fat as possible and measure it. Since there is no absolute truth in terms of measurements of the fold of the skin, you can choose one or the other method. The important thing is to always proceed in the same way. Of course, your fat mass rate will be different with the two methods, but a size of the folds of the skin is not so precise at the base. So you enter a part of the skin and fat and measure the thickness. At that time? These values, generally expressed in millimeters, have inserted a computer with body weight, sex and your age. You will therefore receive an indication of your fat mass rate, which you can use to follow your progress over time. Are you looking for a good folding pliers for the skin? You have the choice between basic calipers or practical digital pliers! We also offer professional clips for those who want to bet as precisely as possible.

What method do we use? The most famous skin folding methods are those of Jackson/Pollock, Parrillo and Durnin/Womersley. The question of which of these methods is the most precise remains discussed, but the Durnin/Womersley method in 4 points generally provides an estimate that is not unrealistic and which is the most precise for most of the population. However, there is a disadvantage: except one point, you cannot measure from these points alone! For this reason, we recommend the 3 -point Jackson/Pollock method. For men, it’s about measuring the chest, abdomen and thigh. For women, triceps, overexic (side of the abdomen) and the thigh must be measured. These are points that can generally be measured alone, with the exception of the triceps. Women can ask for help from a friend or a family member or try to reach the right hand and then grab the fold of the skin. This 3-point method will give you an acceptable estimate of the fat mass rate and, during a fat diet, it is a good method to follow your weekly progression (bi-). Click here to calculate the fat mass speed with the 3 -point method of Jackson/Pollock, enter your data with «Jackson/Pollock 3» caliber method «. Make sure to select the centimeters, choose the right sex and correctly insert your age and weight.

With these methods, you are always ready to obtain a precise estimate of your fat mass rate, take advantage of it!